It's winter now, so it's very important to keep fit in winter. In winter, the climate is very cold, and the yin flourishes and the yang declines. Affected by cold and temperature, human body's physiological efficacy and appetite will change. Therefore, it is necessary to adjust the diet reasonably, protect the yin and hide the yang, eat more hot food, and ensure the sufficiency of essential nutrients for human body, so as to improve people's cold tolerance and immune efficacy and make them overwinter safely and smoothly.
Winter refers to China lunar calendar 10,1and1February, including beginning of winter, light snow, heavy snow, winter solstice, slight cold and severe cold. In winter, it is freezing, everything withers, and it is a scene of depression and withering.
The important principle of keeping in good health in winter is "tonifying kidney and preventing cold". Kidney is the driving force of human life. Only when the kidney is full of vitality and strong vitality can the human body adapt to the changes in severe winter. The key to ensure kidney qi is to prevent the invasion of cold climate.
Suitable for food
1. Selection of staple food and beans:
Barley, wheat, glutinous rice, japonica rice, black rice, oats, millet, coix seed, corn, black beans, sweet potatoes, red beans, soybeans and their products.
2. Choice of meat, eggs and milk:
Beef, mutton, dog meat, chicken, liver, animal blood, carp, crucian carp, mullet, eel, shrimp, oyster, egg, milk and its products.
3. Choice of vegetables:
Sweet potato, rape, spinach, fungus, carrot, cabbage, radish, ginger, garlic, potato, yam, Tricholoma, mushroom, water chestnut, etc.
4. Choice of fruit:
Oranges, oranges, apples, jujubes, longan, oranges, bananas, hawthorn, kiwi fruit, papaya, persimmon, etc.
5. Others:
Walnut, sesame, peanut, chestnut, medlar, lotus seed, etc.
Dietary taboo
In winter, the role of kidney is high. If you eat more salty food, the kidney will be more abundant, which will greatly hurt your heart, weaken your heart strength and affect your health. Therefore, eat less salty food in winter to prevent excessive kidney water; Eating more bitter food can nourish the heart and enhance kidney function.
Sticky food is mostly cloudy, and eating this kind of food in winter is easy to damage the spleen and stomach. Moreover, food overheating is easy to damage the esophagus, and after entering the stomach, it is easy to cause heat accumulation in the body and cause diseases; If the food is too cold, it will easily stimulate the blood vessels in the spleen and stomach and make the blood flow poor. However, the decrease of blood volume will seriously affect the blood circulation of other organs and endanger human health. Therefore, the diet in winter should be gentle.
Daily reference meal
Breakfast: oatmeal, rice, eggs, flour, Chinese cabbage, etc. , such as oatmeal, boiled eggs, steamed bread, garlic cabbage;
Meals: milk or soybean milk;
Lunch: rice, ribs, chestnuts, mushrooms, rape, tomatoes, mutton, etc. , such as rice, chestnut ribs, mushroom rape, tomato mutton soup;
Extra meal: kiwi fruit;
Dinner: sweet potato, japonica rice, green pepper, lotus root, etc. For example, sweet potato porridge, chopped green onion cake and fried lotus root slices with pepper.
Blood circulation is often blocked in winter, so the usual menu needs ventilated vegetarian dishes.
Morning menu
1, fried fungus with peanut oil. This dish can ventilate, clear blood and promote blood circulation.
2. Fried spinach with peanut oil. This dish can replenish blood in the morning.
Noon menu
1, carrots and peanuts are fried with peanut oil. This dish can nourish the brain.
2, peas, winter powder, tofu soup, this dish can ventilate and replenish blood.
Dinner menu
1, fried lettuce with peanut oil.
2. Add some sesame oil (sesame oil) to carrots, white radishes, fungus and coriander to make soup. This dish can ventilate and clear blood.
First, cabbage porridge
Category: constipation mediation winter health mediation fast food/staple food technology: cooking
1. Wash Chinese cabbage and cut into thick shreds; 2. Wash and shred ginger for later use; 3. Wash the japonica rice, soak it in cold water for half an hour, take it out and drain it; 4. Light the pot, pour lard, heat it, stir-fry the cabbage and shredded ginger, and put it in a bowl; 5. Add about 1000 ml of cold water to the pot, pour in the japonica rice, and bring it to a boil; 6. Cook the porridge with low fire until it is cooked, add the fried cabbage, add salt and monosodium glutamate and mix well; 7. Cook the porridge for a while.
Second, Hangzhou flavor fruit soup.
Category: old people's recipes, hypertension mediation, arteriosclerosis mediation, anti-aging mediation, winter health mediation process: boiling.
1. First, cut the fresh chestnut vertically with a knife and put it in a boiling water pot for 5 minutes; 2. Leave the fire, add appropriate amount of cold water and pour it into a large bowl; 3. Peel chestnuts while they are hot, put them on a plate, put them on a drawer and steam them for about 5 minutes, then take them out and cut them into cubes; 4. Wash the wok, put it on high fire, add 1000g cold water, pour in the diced chestnuts and their sugar, and skim off the floating foam when boiling; 5. Put the sweet-scented osmanthus into the pot, thicken it with 50 grams of lotus root starch and its cold water, then make soup and put it in a bowl.
Third, milk porridge
Category: old people's recipes, hypertension, arteriosclerosis, winter health, fast food/staple food technology: cooking
1. washed japonica rice, soaked in cold water for half an hour, taken out and drained; 2. ignite in the pot, add 600 grams of broth to boil, and then turn to low heat to cook porridge; 3. Pour the fresh milk into the porridge and boil it over medium heat; 4. Add cereal and sugar, stir well and put in a bowl.
Fourth, casserole ribs porridge
Category: adolescent recipes, spleen strengthening, appetizing, malnutrition mediation, winter health mediation, fast food/staple food technology: cooking
1. Wash the ribs, chop them up and stir-fry; 2. Wash and shred lettuce; 3. Wash onion and ginger and cut into powder for later use; 4. Wash the japonica rice, soak it for half an hour, take it out and drain it; 5. Put the japonica rice into a casserole, add about 2000 ml of cold water, and boil; 6. Turn to low heat and cook slowly for half an hour; 7. Put the ribs in the pot, sprinkle with green beans and shredded lettuce, and continue to cook for 20 minutes; 8. Add salt, monosodium glutamate and pepper and mix well; 9. Stew for a while, sprinkle with chopped green onion and Jiang Mo, and serve.
Five, chicken tofu pudding soup
Category: pregnant women's recipes, preschool children's recipes, malnutrition mediation, winter health mediation process: cooking.
1. Wash the chicken breast, remove the coarse tendons and chop it into a very fine paste; 2. Put the minced chicken into a bowl, add some cold water, cooking wine, salt, monosodium glutamate and wet starch, and stir evenly with chopsticks; 3. Beat the egg white into a bowl, stir it into paste with chopsticks in the same direction, pour it into a chicken paste bowl and mix well for later use; 4. Slice bamboo shoots, mushrooms and fish respectively; 5. Heat the wok with high fire, pour the broth into it and bring it to a boil, add bamboo shoots, mushrooms, shrimps, fish fillets and their cooking wine, salt and monosodium glutamate, and skim off the floating foam after boiling; 6. Change the original pot to medium fire, slowly drag and drop the chicken paste into the soup, and when it condenses and floats, remove it with a colander; 7. Take the soup out of the pot and put it in the soup bowl, then add the chicken and tofu pudding and sprinkle with minced ham.
Six, clear soup beef soup
Category: Formula anemia mediation for people working in low temperature environment. Winter health mediation process: boiling
1. Cut the beef into small pieces and put it in a bowl or bowl. 2. Add a proper amount of water to the beef bowl, add some wine and ginger juice (or ginger juice), stew for 2 hours, and you will have a bowl of clear beef soup with high value and nutrition.
Seven, Miaoxiang jujube soup
Category: insomnia mediation spontaneous sweating and night sweats mediation neurasthenia mediation winter health mediation process: cooking
1. Wash Semen Ziziphi Spinosae to remove impurities; 2. Wash and remove the red dates; 3. Wash the medlar and soak it in warm water; 4. Put Semen Ziziphi Spinosae, Fructus Jujubae, Fructus Lycii, and Arillus Longan into a pot, add appropriate amount of cold water, and boil over high fire; 5. Fry on low fire for 25 minutes, finally add sugar and stir well, then serve.
Eight, hot and sour fish head soup
Category: diuretic mediation of pregnant women's recipes and adolescent recipes malnutrition mediation of winter health mediation process: cooking
1. Wash grass carp head, cut it in half, and cook it in boiling water pot; 2. Take it out and soak it in cold water, remove the bones and leave the fish brain, and cut it into small pieces; 3. Wash the semi-fat pig lean meat, shred it, and marinate it with proper amount of starch and soy sauce; 4. Soak the mushrooms and send them back to be soft, pedicled, washed and shredded; 5. Soak Auricularia auricula in warm water and shred; 6. Cut the onion into sections; Sliced ginger; 7. Ignition in the pot, add salad oil to heat it, saute ginger slices and onion segments, add shredded pork and stir-fry until half cooked; 8. Cook cooking wine, add clear soup, add mushrooms and shredded auricularia, season with soy sauce, salt and sugar, and boil; 9. Cook the fish brain, add white vinegar and pepper, thicken it with water-soluble corn flour, roll it again, pour sesame oil on it, and serve.
Nine, walnut chestnut soup
Category: forgetfulness mediation school-age youth recipes anti-aging mediation puzzle brain mediation winter health mediation process: cooking
1. Walnut shell, kernel, stir-fry with low fire; 2. Soak chestnuts in warm water for 3 hours after shelling, stir-fry with low fire after peeling, and cut into two pieces; 3. Put the walnut kernel and its chestnuts into the pot, add a proper amount of water, and boil over high fire; 4.
Then cook with low fire 1 hour; 5. Break the rock sugar into pieces, put it in a wok, pour the sugar juice into the walnut and chestnut soup, and stir well.
Ten, wild onion fried beef
Category: cold mediation indigestion tonic health mediation spleen appetizing mediation malnutrition mediation winter health mediation process: frying
1, remove impurities from wild onion, wash and cut into sections;
2. Wash and slice beef, add cooking wine, refined salt, monosodium glutamate, soy sauce and shredded ginger into an enlarged bowl and marinate for a while;
3. Heat the oil in the pan, pour in the beef and stir-fry until cooked.
4. Add wild onion and stir fry until it tastes delicious. Serve the dishes out of the pot.
Yam mutton soup:
Ingredients: 500 grams of mutton, wine and salt yam, ginger, onion, pepper, Shaoxing wine and salt.
Practice: wash and cut the mutton into pieces, put it in a boiling water pot and blanch the blood; Wash ginger and onion and pat evenly with a knife for later use; Soak the yam slices in clear water and put them into the pot together with mutton, add a proper amount of clear water and put other ingredients into the pot. After the fire boils, simmer it until it is cooked.
Efficacy: tonify spleen and stomach, benefit lung and kidney.
Shen Qiang dog broth:
Ingredients: 500 grams of dog meat, 7 grams of dodder, 3 grams of attached tablets, and appropriate amounts of onion, ginger, salt and monosodium glutamate.
Practice: Wash and cut the dog meat into pieces, blanch it thoroughly in the pot, take it out for later use, slice the ginger and cut the onion into sections for later use. Stir-fry the dog meat and ginger in the pot, put them in the Shao wine frying pan and cook them, then pour them into the casserole. At the same time, Cuscuta chinensis and Radix Aconiti Lateralis Preparata are wrapped in gauze and put into a casserole. Add clear soup, salt, monosodium glutamate and onion to boil and stew for about two hours. When the dog meat is cooked, pick out the gauze bag and eat it.
Efficacy: warm spleen and stomach, warm kidney yang.
Stir-fried three silk:
Ingredients: 75 grams of dried mushrooms, two green peppers, one carrot, vegetable oil, sugar, yellow wine, monosodium glutamate, salt, water starch, fresh soup sesame oil.
Practice: Wash mushrooms with water, squeeze out water and cut into thin strips. Wash carrots and green peppers and shred them. Heat the oil in the pot, stir-fry the three shreds in the pot, add yellow wine and sugar, stir-fry, then add fresh soup and salt, add monosodium glutamate after the soup is boiled, thicken it with starch, pour sesame oil on it, and serve.
Efficacy: strengthen the spleen and eliminate stagnation, moisten dryness.
Dietary taboo: dog meat should not be eaten with mung beans, almonds and water chestnuts. Stubborn pruritus should not eat mushrooms.
Luffa and tomato porridge:
Ingredients: 500g of towel gourd, three tomatoes, 0/00g of japonica rice/kloc-,minced onion and ginger, salt and monosodium glutamate.
Practice: Wash and peel the loofah, cut into small pieces, wash and cut into small pieces for later use. Wash the japonica rice, put it into the pot, pour some water and bring it to a boil. Cook it gently until it is medium-cooked. Add loofah, minced onion and ginger and salt and cook until the porridge is cooked. Add tomatoes and monosodium glutamate to stew.
Efficacy: clearing away heat, resolving phlegm and relieving cough, promoting fluid production and relieving annoyance. People with acne can eat it for a long time.
Walnut porridge
Formula: 50 grams of walnut kernel and 60 grams of rice. Efficacy: tonifying kidney, strengthening brain and treating stranguria.
Application: Walnut porridge is suitable for insomnia, forgetfulness, lumbago due to kidney deficiency, urinary calculi, polyuria, oliguria, etc. Eating by healthy people can enhance memory. Long-term consumption can cure diseases and prolong life.
Method: Wash the rice and its walnut kernels and cook them in the same pot. How to take it: It can be used as a snack for breakfast and dinner.
Sesame sugar porridge
Formula: 500 grams of sesame seeds and appropriate amount of sugar. Efficacy: nourishing yin and blood, nourishing liver and kidney, blackening hair and replenishing essence.
Usage: It is a general tonic for preventing premature senility. Dry lungs, cough and dry skin. Symptoms such as liver and kidney yin deficiency and constipation in the elderly lead to premature gray hair.
Method: Clean sesame seeds, stir-fry them in an iron pan with slow fire, cool them, mash them, and put them in a crock for later use.
How to take it: when eating, put two spoonfuls into a bowl each time, add appropriate amount of sugar and take it with boiling water.
Xiaomi longan porridge
Formula: millet 1 kg, longan meat15g, and japonica rice 50g. Efficacy: Nourishing the heart and kidney, benefiting the waist and knees.
Application: Suitable for heart and kidney essence and blood deficiency, palpitation and insomnia, soreness of waist and knees, etc.
Methods: ① The millet was shelled and washed. (2) Wash the hard rice, put it into aluminum pot, add millet and longan meat, add appropriate amount of water, boil it with strong fire, cook it with slow fire, add sugar and stir it evenly.
How to take: breakfast and dinner.
Taboo: Eating with almonds makes people vomit and diarrhea.
Millet tastes sweet, salty and cold. Entering the kidney, spleen, stomach, hands and feet Taiyin and Shaoyin meridians. Its efficacy is recorded in ancient books. Compendium of Materia Medica says: "Cooking porridge is beneficial to the abdomen, tonifying deficiency and appetizing." It can be seen that in winter, millet longan porridge has the effects of nourishing the heart and kidney and benefiting the waist and knees.
Winter nourishing soup
Winter melon soup
Ingredients: 500g of white gourd, 750g of chicken soup, 2 mushrooms, 50g of chicken breast, 20g of ham, 50g of fresh shrimp and 30g of lean pork.
Exercise:
1, put the wax gourd into the pot and add chicken soup, and cook for 10 minute;
2. Add chicken, mushrooms and other ingredients and cook for five minutes. Add salt, monosodium glutamate and sesame oil.
Shredded Chicken Soup
Ingredients: chicken breast 75g, ham 15g, mushroom 15g, egg 1, starch 20g and clear soup 375g.
Exercise:
1, shred chicken breast, add egg white and starch, mix well, put it in boiling water, take it out and put it in a soup bowl;
2. Pour shredded ham and mushroom into the pot together with broth, add salt and pepper to the fire until the soup boils, and then rush into the soup bowl with shredded chicken.
Hot and sour fish head pot
Ingredients: salmon head 1 piece, weighing about 450g, sliced onion 150g, half a cup of coconut juice, Dong Yin Gong Tang 1 bag, boiled soup bag of Dong Yin Gong Tang, 3 tomatoes, peeled and sliced.
Seasoning: 3/4 teaspoon of sugar, and appropriate amount of salt.
Exercise:
1. Cut off the edge of the fish head (cut the fish head that is too big into 4 pieces), wash it and control the drying water, sprinkle some pepper for 5 minutes, and then dip it in a thin layer of cornflour.
2, the pot is hot, 3 tablespoons of oil, put down the fish head, fry it with slow fire until it is slightly yellow, then serve.
3. Heat a wok, add 1 tbsp of oil, add onion and tomato to stir-fry, add Dongyingong soup bag and coconut juice, stir with chopsticks or wooden spoon to melt the soup bag, add 2 cups of water to boil, uncovered, and cook for 65,438+00 minutes on medium and slow fire until the soup is tasty, seasoned, and cook the fish head until cooked, about 65℃.