Winter is coming, which foods are most beneficial to health?

Winter regimen-diet conditioning

In the severe winter, the cold is pressing, and the physiological activities of the human body need more heat energy to maintain. Chinese medicine believes that winter should be the time when the human body's yang is hidden, that is to say, the physiological activities of the human body will converge due to the influence of winter climate characteristics, and a certain amount of energy will be stored in the body to prepare for the "spring comes and summer grows" in the coming year. At the same time, there should be enough energy to maintain more expenditure of heat energy in winter and improve the body's disease resistance.

Modern nutrition research has confirmed that under the condition of low temperature, the human body's thermal energy consumption increases obviously, which is mainly caused by the increase of basal metabolism, shivering and other voluntary movement, the burden of cold clothes and the limitation of their activities. These have been proved by biochemical metabolism, such as enhanced thyroid function, increased secretion of norepinephrine and epinephrine, and increased oxygen uptake. The increase of heat energy consumption is often quite different due to actual exposure to cold. It has been reported abroad that the daily heat demand of people with the same labor intensity is 3 100 calories at 33℃, and it increases to 4900 calories at -35℃. The investigation and analysis of residents' thermal energy demand in the southern, central and northern regions of China in the 1950s showed that, except for physical factors, the residents' thermal energy demand in the northern region was about 5% and 7% ~ 8% higher than that in the central and southern regions respectively.

According to the above research results, experts believe that the nutritional characteristics of winter diet should be: increasing calories and ensuring sufficient heat energy suitable for cold and labor intensity. Protein, fat and carbohydrate should account for 13% ~ 15%, 25% ~ 35% and 60% ~ 70% respectively. In other words, the supply of protein should be limited to the required level at room temperature, and the increase of calories should be ensured by increasing the supply of carbohydrates and fats. The supply of inorganic salts should be kept slightly higher at room temperature. The supply of vitamins; Special attention should be paid to increasing the demand for vitamin C, ingesting enough animal food and soybeans, ensuring the supply of high-quality protein, appropriately increasing oil, of which vegetable oil should account for more than half, and ensuring the adequate supply of vegetables, fruits and milk. If you can meet the above requirements, you can resist the cold in winter; Ensure good health. However, in some rural areas of China, people still adopt a carbohydrate-based diet mode, which often fails to meet the human body's demand for various nutrients, leading to the decline of the body, low disease resistance, and recurrence of old diseases such as colds, asthma and tracheitis.

So, how to arrange the diet according to the above principles? What should I eat more?

Mutton: It is very suitable for eating mutton in winter, because mutton is warm and can bring heat to human body. Traditional Chinese medicine says it is a wonderful product for nourishing Yuanyang, nourishing essence and blood, treating lung deficiency and benefiting strain, and it is a good food for nourishing and strengthening. Because mutton contains more calcium and iron than pigs and beef, eating mutton is most beneficial to lung disease, tracheitis, asthma and anemia, postpartum deficiency of both qi and blood and all kinds of deficiency-cold diseases. It is reported that sheep are not easy to get lung disease, and often eat mutton and drink goat milk, which has a therapeutic effect on lung disease. As for tracheitis cough and cold cough, they can be relieved or cured by drinking mutton soup. Here are two commonly used mutton nourishing recipes:

Braised mutton: the main ingredient is about 500 grams of front leg mutton; Seasoning: onion, fresh ginger, cinnamon, aniseed, cinnamon, soy sauce, vegetable oil 25g. A little sugar, monosodium glutamate and starch. Cooking: first, wash the mutton, blanch it with boiling water, take it out, then put it in a pot, and add soy sauce, onion, ginger, cinnamon, cinnamon and aniseed. Bring it to a low heat, cook it for nine minutes, take it out and let it cool, cut it into strips one inch wide and three inches long with a knife, put it in a bowl, add a little broth, salt, monosodium glutamate and cooking wine, steam it thoroughly, buckle it in a plate and control the soup. Finally, adjust the taste of the soup, thicken it with water starch, add bright oil and pour it on the mutton.

Spicy roast mutton: main ingredient: sheep hind leg meat; Ingredients: fresh winter bamboo shoots, carrots and green garlic; Seasoning: onion, ginger, salt, soy sauce, sugar, cooking wine, edible oil, monosodium glutamate, starch, sesame oil and bean paste. Cooking: First, cut the mutton into 4cm cubes, wash the carrots and cut them into pieces. After the winter bamboo shoots are cooked, cut them into hob pieces. Boil the water, soak the mutton slices thoroughly, take them out and put them in cold water, wash them and dry them. Heat the oil once or twice, add mutton, onion and ginger and stir for a while. Heat one or two oils in another pot, stir-fry the bean paste thoroughly, and then add cooking wine, soy sauce, sugar and water. After boiling, remove the bean paste residue, add mutton, carrot, onion and ginger, and turn to low heat after boiling. When mutton paste, pick out ginger and onion, skim off the oil, add winter bamboo shoots and monosodium glutamate and cook for a while, thicken the water starch, pour in sesame oil and add green garlic.

Dog meat: Dog meat tastes sweet, salty, sour and warm. Has the effects of calming five internal organs, warming waist and knees, tonifying kidney, strengthening yang, invigorating stomach and benefiting qi. If the old man is weak, his back is sore and his feet are cold, he can cook with dog meat in the twelfth lunar month. Eating dog meat every day in winter can make you feel warm all over and effectively resist the invasion of foreign cold evil. Here are two recipes based on dog meat:

Braised dog meat: main ingredients: boneless dog legs with skin; Ingredients: white radish, carrot, green bamboo shoots, hen, elbow and ham. Seasoning: onion, ginger, salt, cooking wine, soy sauce, sesame oil, coriander, pepper noodles, monosodium glutamate and green garlic; Cooking: Burn the dog skin on the fire, soak it in warm water until it becomes soft, scrape off the burnt surface and cut it into 5cm cubes. Make radish and green bamboo shoots into water chestnuts. Chop the hen and prepare the above seasoning; Cook dog meat and chicken thoroughly with water, and then wash them with cold water. Blanch radish and green bamboo shoots with boiling water and wash them with clear water; Put bamboo grates on a big casserole or aluminum pot, add clear water, add dog meat, chicken, ham and seasoning to boil, and skim off the foam. Add a proper amount of salt and soy sauce. When the fire is rotten, add radish, green bamboo shoots, monosodium glutamate and green garlic to serve.

Stewed dog meat with Huai Qi: main ingredients: dog leg meat; Ingredients: yam, medlar; Seasoning: salt, monosodium glutamate, pepper noodles, white wine, chicken soup, edible oil, onion and ginger. Cooking: Clean dog meat, scrape it, cut it into 4 cm cubes, blanch it thoroughly with boiling water, skim off blood foam and wash it. Wash yam and medlar respectively; Put cooking oil in the pot, add onion and ginger, stir-fry dog meat, boil white oil and pour in water. After boiling, skim the blood foam, take it out and wash it with warm water; Finally, put the dog meat into the soup tank, add the condiments such as yam, medlar and salt, add the chicken soup, and cover it. Then seal it with paper, steam it in a steamer, and eat it.

Goose: As we all know, no matter when you go to Guangzhou and who you visit, you will never forget to roast goose, just like foreigners who come to Beijing will never forget to eat roast duck. Why is this? Because since ancient times, there has been a proverb "drink goose soup, eat goose meat, and don't cough all year round". Chinese medicine believes that "all the internal organs make people cough, not just the lungs". This means that cough is not only a pathological change of human lungs, but also related to the five internal organs. In other words, the dysfunction of heart, liver, spleen, lung and kidney will produce cough. Compendium of Materia Medica records: "Goose benefits the five internal organs, relieves the heat of the five internal organs and quenches thirst". It is precisely because goose can nourish the five internal organs that eating goose soup and goose can prevent and treat cough. In fact, goose meat has many functions. Experiments show that eating goose soup often can control the development of diseases and supplement nutrition for elderly diabetic patients. According to the "Diet Spectrum of Sexy Life", geese can tonify deficiency and benefit qi, warm the stomach and produce fluid, which is especially suitable for people with qi deficiency and body fluid deficiency. People who are often thirsty, short of breath, weak and have poor appetite can often eat goose. Goose meat is sweet, tender, fragrant but not greasy. Eating in late winter conforms to the principle of "nourishing yin in autumn and winter" in TCM health preservation. In addition, stewed radish with goose meat can also benefit lung qi, relieve cough and phlegm, and relieve asthma. There are many colds in late winter, so eating a little often has a good effect on treating colds and acute and chronic tracheitis. In a word, goose is cheap and good, especially suitable for winter.

Radish: there is a proverb: eating radish in winter and ginger in summer does not require a doctor's prescription; Radish is on the street, so the pharmacy doesn't have to open. Although the above proverbs are exaggerated, they are quite reasonable. In China, radish was first used in Chinese medicine to treat diseases. It has the effects of promoting digestion, relieving cough, resolving phlegm, eliminating dampness, promoting salivation, removing blood stasis and toxic materials, cooling and quenching thirst, and facilitating defecation. If you use white radish to decoct soup, you can cure a cold; Decoct radish, ginger, honey and water to treat cough and asthma; Gas poisoning dizziness, nausea, taking white radish juice; The mixture of white radish juice and lotus root juice is simple and effective in treating hematemesis and hematochezia.

Duck: In winter, besides eating some aphrodisiac food, we should also pay attention to nourishing yin, because "nourishing yin in autumn and winter" is an important principle of TCM health preservation. Duck meat is rich in nutrition and is an excellent nourishing product. According to the Daily Materia Medica, ducks can nourish the yin of the five internal organs. Duck meat is especially suitable for people with fever, especially those with low fever, physical weakness, less food, dry stool and edema. Eating duck is the most beneficial. But it is not suitable for people in the middle of deficiency and cold.

Walnut: Also known as walnut, it is called "longevity fruit" in China. There are two meanings. One is that the walnut tree itself has a long life, which can survive for hundreds of years and bear fruit. Secondly, its flesh is rich in nutrition, which can strengthen the kidney and brain and make people live longer. Because it produces twice as much calories as grain and lean meat, and contains 40-50% fat and about 15% protein, eating walnuts in winter is very beneficial to health. Anyone who is weak in winter, eating one or two walnuts every morning and evening can play a role in nourishing, health care and treatment. If you have cough and asthma, eat a few walnuts before going to bed every night (don't take off the thin clothes on the nuts), and then put a piece of ginger in your mouth and chew it slowly to relieve cough and asthma. In winter, many children suffer from whooping cough. You can use 30 walnuts (even clothes) and eat 3 walnuts in the morning and evening until you finish eating. You can also take 30g of walnut kernel, 30g of rock sugar and 0/50g of pear/kloc-and mash it, then add boiled juice, one spoonful each time, three times a day, which can relieve cough and help relieve illness. If you are often constipated in winter, you can mash 60 grams of walnut kernel and 30 grams of black sesame seeds, take a spoonful every morning and send it down with warm water, which has a remarkable effect.

Chestnuts: chestnuts are sweet, warm and non-toxic. Has the effects of nourishing stomach, invigorating spleen, tonifying kidney, strengthening tendons, promoting blood circulation and stopping bleeding. Eating in winter is very beneficial. Modern medicine believes that chestnuts are rich in nutrition. Every 500g contains sugar and starch 172g, protein 18.7g, fat 5.9g and calories 8 15kcal. Also contains a certain amount of vitamins and carotene, as well as lipase, calcium, iron and potassium. It has both the nutrition of soybean and wheat, and is of great benefit to human health. Practice has proved that the unsaturated fatty acids and multivitamins contained in chestnuts can resist diseases such as hypertension, coronary heart disease and arteriosclerosis. For middle-aged and elderly people, it is a nourishing product for anti-aging and prolonging life. On this point, doctors in past dynasties have discussed it. For example, Li Shizhen said, "Chestnuts are born in bags and hung in. You can eat more than 10 every morning, and then drink pig kidney porridge to help you. It will be stronger after a long time. " Sun Simiao, a famous doctor in the Tang Dynasty, also said: "Chestnuts are also the fruit of kidney, and kidney disease should be eaten." Chestnuts can be steamed, boiled, eaten in fun, eaten raw, or made into dried chestnuts, chestnut powder, chestnut paste, chestnut paste, cakes, canned goods, etc. If you chew the air-dried chestnuts carefully and then swallow them slowly, this is a way to use chestnuts as medicine. It is enough to eat six or seven tablets every morning and evening. However, it should be reminded that chestnuts are not easy to digest when eaten raw, and cooked food will be delayed, so it is not advisable to eat more at one time. People with indigestion, spleen deficiency and heavy damp heat are not suitable for eating.

Sweet potato: Also known as sweet potato, sweet potato and sweet potato, it is delicious, cheap and has high nutritional value. Li Shizhen's Compendium of Materia Medica pointed out: "Sweet potatoes are steamed, cut into sections, dried and harvested as food, which makes people live longer and get sick less." In the cold winter, eating some sweet potatoes properly can also have a good nourishing effect on the body. The recent research results of scientists at home and abroad show that sweet potato can provide a unique mucin for human body. The mixture of polysaccharide and protein not only has a certain protective effect on cardiovascular system, prevents atherosclerosis and reduces subcutaneous fat; But also can keep the lubrication in the joint cavity. Regular consumption of sweet potato can supplement a lot of vitamin C, which can not only prevent harmful peroxides from being produced in the body, but also prevent and reduce senile plaques and delay the appearance of aging. However, the disadvantage of sweet potato is that it contains "gasified acid". After eating it, people will produce some carbon dioxide gas in the gastrointestinal tract, so it is not advisable to eat more, especially people with gastrointestinal diseases will feel bloating, heartburn and sour water.

The food mentioned above is just an example. In fact, there are some foods suitable for winter, but these foods must be indispensable in winter. Only in this way can our bodies adapt to the cold winter.

Now more and more people like to eat hot pot in winter, which is good, because it can warm the yang of the human body best. Below, briefly introduce the production of hot pot and several kinds of hot pot medicinal diet:

The main ingredients for eating hot pot are meat such as sheep, cattle, pigs and chickens, and sea cucumbers, prawns and shrimp skins. Lean meat is the best meat, and the selected lean meat pieces are frozen and sliced. Fat meat should be fat but not greasy. The hot pot with white meat is pork belly with three layers of waist strips. First, the meat is cooked, frozen and sliced like shavings. Eating hot pot pays special attention to seasoning. The main seasonings are soy sauce, sesame sauce, marinated shrimp oil, sesame oil, chives, fermented bean curd, Chili oil, cooking wine and vinegar. In addition, coriander, shredded onion, red mustard and sugar garlic can be added and put into small bowls respectively. Hot pot soup can be chicken soup, broth or mushroom soup, and some condiments can also be added, such as shredded sauerkraut, vermicelli, spinach, frozen tofu, day lily and so on. , should be added to the soup at any time according to the heat. How to eat is to fill the hot pot with soup first, and then put the red-hot charcoal into the fire room. After the soup is boiled, add the sliced meat. Meat can be squeezed out when it is boiled into rolls. If it takes too long, the meat will get old and not delicious. Seasoning can be put into the dish at will according to personal taste, dipped in meat slices.

The so-called hot pot medicated diet not only has the characteristics of hot pot, but also has the effect of nourishing nutrition, which is one of the good methods for tonic in winter. Below, only a few commonly used hot pot medicinal diets are introduced:

Lilac hot pot for nourishing the body: this pot can enhance the vitality of the human body. Ingredients: 200g clam meat, fish balls 100g, 2 fresh cuttlefish, shrimp 100g, a string of vermicelli, monosodium glutamate, a little celery, four bowls of broth, a little onion and 6g clove. Practice: Wash clams and shrimps for later use, slice the fish round, wash cuttlefish after removing abdominal impurities, and quickly blanch it with boiling water for later use. Soak vermicelli in hot water until soft, dice celery and shred onion. Then put the cloves and other materials into a hot pot and cook them several times, and then you can eat them. If you add some yellow wine, it will be more fragrant.

Hot pot for keeping out cold and promoting blood circulation: Ingredients: 400g fish, 30 pieces of frozen tofu, appropriate amount of Chinese cabbage, 5 mushrooms, 5 bowls of chicken soup and 30g angelica, cut into thin slices for later use. A little salt and monosodium glutamate. Practice: first slice the fish, cut the frozen tofu into small pieces, obliquely cut the cabbage, soak the mushrooms until soft, wash and shred, then put the chicken soup in a hot pot, and put all the sliced angelica in a hot pot. Boil with strong fire, then simmer for 20 minutes to boil out the effective components of Angelica sinensis, and add appropriate amount of salt and monosodium glutamate. , and then add fish fillets, tofu, Chinese cabbage, mushrooms, etc. Put it in the pot and cook it. The hot pot medicated diet has the functions of promoting blood circulation to keep out cold, warming the body, and promoting vigorous vitality, and can improve skin and body building if eaten frequently.

In winter, Chinese medicine also believes that we should eat less salty and suffer more. The reason is that winter is the time when the kidney meridian is vigorous, while the kidney is salty and the heart is bitter. According to the theory of five elements in traditional Chinese medicine, saltiness wins bitterness, and kidney water wins heart fire. If you eat too much salty taste, it will make the kidney water that is already too strong more vigorous, thus weakening the power of the heart yang. Therefore, we should eat more bitter food and help the heart yang, so as to resist the excessive kidney water. As "Notes of the Four Seasons" said: "In winter, kidney water tastes salty, and it is afraid of fire and water, so it is advisable to nourish the heart. …

Avoid sticky cold food in winter diet, because this kind of food belongs to yin, which is easy to damage the spleen and stomach yang. However, some cold foods are also edible for some people, such as when the viscera are deficient in heat and get angry or have a fever. Symptoms such as excessive accumulation of heat in the upper energizer and red fur on the tip of the tongue are more common in wind-heat cold, pharyngitis, tonsillitis or rising heart fire; Moderate coke has enough heat; The symptoms are Huang Chi in urine, small amount, constipation, liking cold drinks and thick yellow fur; Lower energizer turns into fire: it is more common in urinary system infections such as pyelonephritis, cystitis and urethritis, with red tongue root and thick yellow fur. In the above circumstances, you can drink some cold food appropriately. Cream omelet, ice cream, soda, jelly and fruit juice are rich in nutrition, and can clear away heat, relieve depression, relax bowels, induce diuresis, detoxify and improve human metabolic function. However, it should be noted that it is not advisable to eat too much cold food at a time to prevent damage to the spleen and stomach.

In addition, for normal people, the winter diet should follow the principle of "nourishing yang in autumn and winter ...", that is, eat some diets with high calories, such as lotus root, fungus and flax, which are all beneficial foods. In order to avoid vitamin deficiency, we should eat more fresh vegetables, such as spinach, rape and mung bean sprouts.

It should also be noted that we should beware of food poisoning that is easy to occur in winter. Food poisoning usually occurs in summer, but it is often ignored in winter. If someone likes to eat fried ginkgo, but if they eat too much, they will be poisoned. Adults will eat 40 ~ 50 capsules and children will eat 20 ~ 30 capsules, which may cause the danger of poisoning. The reason is that ginkgo contains a certain amount of organic toxin hydrocyanic acid, which is highly toxic, but it is volatile when heated. Therefore, ginkgo must be cooked and fried before eating, not to mention eating it raw. Another example is green beans, lentils, beans, kidney beans, kidney beans, etc., which contain saponins, nitrite, trypsin inhibitors and other toxins. If you eat a large amount of the above-mentioned undercooked and incompletely burned food, it may cause poisoning and produce symptoms such as nausea, vomiting, abdominal pain, diarrhea and palpitation. And now many people like to drink soybean milk and eat some soybeans, but if they eat half-baked soybean milk and uncooked soybeans, they can also be poisoned, because raw soybeans contain toxic trypsin inhibitors and soap poison. In winter, a large number of sugarcane were put on the market, but due to long-distance transportation, some sugarcane were mildewed. If children eat them, it will damage their brains, liver, kidneys and other organs, and seriously affect their intelligence.