The nutritional feature of winter diet is to increase calories. Among the three thermogenic nutrients, the intake of protein can be kept at the usual level, and the increase of calories should be mainly ensured by increasing the intake of sugar and fat. Minerals should be maintained at the usual requirement or slightly higher. You can choose foods with high fat content to increase calories. In the supply of vitamins, we should pay special attention to increasing the content of vitamin C. We can eat more vegetables such as radishes, carrots, potatoes and spinach and fruits such as oranges, apples and bananas, and at the same time increase animal livers, lean meat, fresh fish, eggs and beans to ensure the body's demand for vitamins.
Adjust the "food clock" in winter-when it is cold in winter, people's appetite increases, but this does not mean that the human body needs more calories in winter. Modern scientific research has proved that the energy required by the human body in winter is not much different from that in other seasons, because in the cold climate, the operation of the "hormone clock" of the human body has changed.
Winter is the time when kidney governs order. Kidney governs salty taste, and heart governs bitter taste. Saltiness can overcome bitterness. Therefore, "Notes of the Four Seasons" points out: "The kidney water in winter is salty, so it is appropriate to nourish the heart." Therefore, the taste of diet should be salty and bitter, so as to nourish the heart, protect the heart and kidney, eat spicy products, make the lung qi direct and consolidate the kidney qi. Although it is advisable to eat hot food in winter, it is not advisable to binge drink hot things and eat more onions, so as not to turn latent yang depression into heat. Hard and cold food is forbidden in winter. This kind of food is mostly yin, which is easy to hurt the spleen and stomach. For example, people with kidney-yang deficiency often cause diseases such as depression of qi, cold limbs, diarrhea, and clearing the valley.
There are three kinds of diet recuperation: one is porridge, and ancient health experts advocate drinking some hot porridge from late winter morning. "Eating is right" holds that mutton porridge should be eaten in winter to warm the yang. If you add red dates and red beans to japonica rice porridge, you can feel warm and energetic. People have the habit of eating red bean porridge on the solstice in winter. They eat Laba porridge on the eighth day of the twelfth lunar month and Babao porridge on the 25th of the twelfth lunar month. In winter, it is advisable to eat cereal porridge that nourishes the heart and relieves annoyance, radish porridge that helps digestion and phlegm removal, yam porridge that tonifies the lung and stomach, walnut porridge that nourishes yin and essence, Poria porridge that strengthens the spleen and nourishes the stomach, jujube porridge that nourishes qi and yin, corn porridge that mediates appetite, and sweet potato porridge that nourishes liver and kidney. Second, it is appropriate to warm the product to take the meaning of yang and yin. If you want to eat beef and mutton, dog meat, longan meat, dates, eggs, yam, pig blood, glutinous rice, leeks and so on. Drinking a small glass of wine for dinner every day in winter is of great benefit to middle-aged and elderly people. Sanyi nuts, eat more walnuts, chestnuts, pine nuts, peanuts, sunflower seeds, sesame seeds, black beans and black rice in winter. It should be noted that obese people avoid being fat, sweet and warm.
Warm products such as mutton and chicken in winter are suitable for people with yang deficiency. Duck and goose are the best supplements for deficiency of both qi and yin. It is pointed out in the "Fun Life Diet Spectrum" that ducks nourish the yin of the five internal organs, clear the heat of deficiency and fatigue, nourish blood, run water, nourish the stomach and produce fluid.
Beginning of winter marks the arrival of winter, which is a long time and a good opportunity for tonic. Therefore, many people have to eat supplements at the dinner table. Some people may ask, what food is the most suitable and beneficial to the human body in winter? According to the "five elements theory" and "the correspondence between man and nature" of traditional Chinese medicine, nothing can give full play to the health care function in winter than "black food".
Traditional health care attaches great importance to "the right time", "the right place" and "harmony with people". Black food such as black rice, black beans, black sesame seeds, black fungus, black dates, black mushrooms, black mulberry, konjac, silky fowl, squid fish, soft-shelled turtle, kelp, laver, etc. They are all suitable for eating in winter, which is determined by the relationship between heaven, earth and people. In the collocation with the five internal organs of the human body, it fits the kidney, and in the collocation with the five colors of nature, it belongs to black, and the kidney corresponds to winter, and black enters the kidney. Traditional Chinese medicine believes that the kidney controls the storage of essence, and the essence in the kidney is the source of life and the material basis of various functional activities of the human body. The growth, development, aging, immunity and disease resistance of human body are closely related to the rise and fall of essence in kidney. "The kidney dominates the thorn, which is the foundation of sealing up". Therefore, tonifying kidney in winter is the most timely.
Modern research shows that the color of food is closely related to nutrition. With the change of natural pigment from shallow to deep, food is richer in nutrition and more reasonable in structure, while black food reaches its peak. Black enters the kidney meridian alone, and eating black food can benefit and strengthen the kidney, enhance human immune function and delay aging. Eating in winter is more distinctive. Black food can best show its "heroic nature" in winter, which can be described as a tonic medicine in winter.
Different from mutton and dog meat, black rice, black beans, black sesame and other black foods are not only rich in nutrition, but also light in taste, nourishing but not greasy, and not dry, which is especially beneficial to the elderly, the infirm and the children in the growth and development stage with insufficient kidney qi. Eat "black" in winter, let black food enter your table, and you will get unexpected returns.
In winter, the temperature is low, the days are short and the nights are long, so human activities are relatively reduced and appetite is increased. Generally, the total diet in winter is one-third higher than that in summer, which is the best season for women to carry out diet therapy.
When people enter winter, the physiological function and appetite of the body will change under the influence of cold temperature. In addition, winter is in the off-season of vegetables, and the variety and quantity of vegetables supplied are small. Therefore, there are special requirements for diet and nutrition in winter. The cold temperature in winter can affect the endocrine system of human body and increase the secretion of some hormones such as thyroid hormone and adrenaline, thus accelerating the decomposition of nutrients such as sugar, fat and protein, leading to more heat loss in vitro and weakening human endurance and resistance. Therefore, nutrition in winter is mainly to increase heat energy. The increased heat energy should be provided by sugar and fat. Therefore, we should eat enough foods rich in sugar and fat, such as cereals, cooking oil and other fat-rich non-staple foods. In addition, we should always eat meat, fish, eggs, soybeans and bean products, and protein to maintain normal physiological needs. Secondly, the cold in winter also affects the digestion, urinary system and nutrient metabolism of the human body, increasing the consumption of various nutrients to varying degrees. Therefore, we should pay attention to choose foods rich in inorganic salts such as potassium and calcium and vitamins C, B 1, B2, B6, A and nicotinic acid. To ensure the human body's demand for these nutrients. For example, eat more animal viscera, lean meat, fish and eggs, and ensure that there are enough vegetables in the diet to ensure the intake of these nutrients. Our country has the custom of eating Laba porridge on the eighth day of the twelfth lunar month, which conforms to the nutritional characteristics of winter. In the twelfth lunar month, when the temperature is low, the days are short and the nights are long, people's activities and consumption are reduced, but their appetite is increased. So the twelfth lunar month is a good time to make up your body. Laba porridge is rich in variety and nutrition, which can not only warm the stomach and dispel cold, but also stimulate appetite and nourish the body. Because of the synergistic effect of various components in porridge, and rotten porridge juice is easily digested and absorbed by human body. Therefore, men, women and children are suitable for complementary food. It has the effects of invigorating spleen and qi, nourishing blood and strengthening body, and plays an important role in strengthening body, eliminating diseases and prolonging life.
In winter, when it is cold, the human body will converge and hide. At this time, it is necessary to step up nourishing. Generally, in winter, people have a better appetite. This is because the outside temperature is low and the body needs more heat to maintain normal body temperature. In order to strengthen their physique, many people are used to taking some supplements in winter. Such as ginseng, velvet antler, donkey-hide gelatin and astragalus are beneficial to people, but improper use will bring some side effects. Proper food supplement is economical and has no side effects; Winter tonic is to balance the internal environment of the human body through the rising strength of yang in winter, and then adapt to the external climate, thus enhancing the body's disease resistance, which can also get twice the result with half the effort.