Common sense of winter diet
1. Appropriately increase the intake of protein food such as livestock meat, fish and eggs.
30% of the energy contained in protein will radiate from the body surface in the form of heat, while only 5%~6% of the energy contained in carbohydrates will be lost in the form of heat, and 4%~5% of the energy contained in fat. In addition, red meat is also rich in heme iron, which is easy to absorb. Studies have shown that increasing iron intake in the diet will enhance the cold resistance. It should be noted that lean meat rich in protein, rather than fat, has increased.
2. Drink hot porridge or soup before eating.
At cold temperatures, drinking a bowl of hot porridge will not only make the body feel warm immediately, but also warm the stomach, wake up the digestive system and promote appetite. In particular, miscellaneous grains porridge is helpful to supplement B vitamins, potassium and other nutrients. In addition, the winter climate is dry, so we need to replenish water. When we drink porridge, we unconsciously drink a lot of water. Besides hot porridge, it is also a good choice to drink hot soup with less oil and salt before meals.
3. Snacks are mainly nuts.
Nuts ripen in autumn and are also seasonal food in autumn and winter. Nuts are rich in vitamin E, B vitamins, iron, zinc, calcium and other minerals, and a certain amount of protein helps to resist the cold. Nuts have high nutritional density, which can make up for the relatively few kinds of food in winter to some extent. Therefore, when it is cold, you may wish to use nuts instead of biscuits, snacks and other snacks. It should be noted that it is best to choose the original nuts, and don't eat more every day.
4. Eat more black food.
Traditional Chinese medicine advocates tonifying the kidney in winter and entering the kidney in black. From the point of view of modern nutrition, anthocyanins rich in purple-black foods such as black beans, black rice, black sesame seeds, purple cabbage, purple sweet potatoes and blueberries are strong antioxidants, which can prevent cancer, improve blood vessel elasticity and protect eyesight. Therefore, eating more black food in autumn and winter can also prevent cardiovascular diseases.
What's the best food to eat in winter?
1, what to eat in winter
Increase the intake of cold-proof food: mutton, turtle, sparrow, shrimp, pigeon, quail, sea cucumber, medlar, leek, walnut, glutinous rice, etc.
Increase the intake of spicy food: protein, fat, carbohydrates, etc. Supplementing essential methionine: sesame, sunflower seeds, dairy products, yeast, 2, leafy vegetables, etc.
Eat more foods rich in vitamins: Vitamins A and C can improve cold tolerance and have a good protective effect on blood vessels.
3. Appropriate mineral supplements: milk, bean products, kelp, etc. Contains calcium.
4. Pay attention to calories: hot meals and hot dishes.