First, the principle of spring diet
1. Food supplement is the first, less acid is sweeter.
It is inevitable to recuperate the liver and develop eating habits in spring. Generally speaking, in order to adapt to the rise of yang in spring and help yang, spicy food, such as wheat, dates, peanuts, onions and parsley, should be eaten properly at this time. And eat less cold and sticky things to avoid hurting the spleen and stomach. Sweet into the spleen and stomach, to prevent its weakness, just add sweetness and reduce acidity, and care for the spleen and stomach, so sweet dates and yams are most suitable for spring consumption. Li Shizhen praised Jujube for its sweet taste, nourishing qi in the middle, calming stomach qi, dredging nine orifices, assisting twelve meridians, reducing body fluid, being deficient in the body and having heavy limbs. Long-term service will prolong life "; Yam is sweet in taste and flat in nature, and has the effects of tonifying spleen and liver, lung and qi, kidney and essence.
2. Food is diverse, so it should be "rough"
No natural food can provide all the nutrients the human body needs. It is suggested to consume at least 12 kinds of food every day, and the nutritional components are complementary to meet the nutritional needs of the body. The grain is too fine and lacks B vitamins. Eating some coarse grains, such as corn flour and millet, can supplement it.
3. Colorful fruits and vegetables, add some "wildness"
Vegetables and fruits are important sources of vitamins, minerals, dietary fiber and phytochemicals. It is recommended to consume 300-500g of vegetables every day, and dark vegetables should account for 1/2. Dark fruits and vegetables contain more vitamins and antioxidants than light fruits and vegetables. All kinds of wild vegetables are on the market in spring, shepherd's purse and Toona sinensis. These fresh wild vegetables add unique delicacies to ordinary meals, such as Toona sinensis scrambled eggs and Toona sinensis wonton.
4. Animal food, relax
Animal foods can provide high-quality protein, and some also contain high fat and cholesterol; Eat animal food in moderation every day, preferably fish, poultry and eggs, and choose lean meat for livestock meat. It is recommended to eat 280-525g of aquatic products, 280-525g of livestock and poultry and 280-350g of eggs every week.
5. light diet, less oil and less salt
Eating a light diet and reducing the intake of salt and oil can reduce the incidence of hypertension, obesity and cardiovascular and cerebrovascular diseases. It is suggested that adults should not exceed 6g of salt and 25-30g of edible oil every day.
Second, recommended medicinal diet
Dangshen wolfberry and pig liver decoction
condiments
condiments
working methods
Cleaning pig liver, slicing, and blanching for later use;
Washing Radix Codonopsis and Fructus Lycii with warm water;
Wash the pot and pour the water into it. Boil pork liver, Radix Codonopsis and Fructus Lycii in a pot until cooked. Season with salt.
Explanation of efficacy
This soup has the effects of nourishing liver and kidney, invigorating middle energizer, benefiting qi, improving eyesight and nourishing blood.
Chinese yam and red jujube sparerib soup
condiments
condiments
working methods
Wash red dates;
Wash the ribs, blanch them with boiling water and pick them up; Peel yam with gloves, wash and cut into pieces;
Put all the ingredients except salt into the pot, add 1800 ml of water, boil over high fire, simmer for 40 minutes, and season with salt.
Explanation of efficacy
This soup has the effects of nourishing liver and spleen, tonifying lung and benefiting qi, tonifying kidney and solidifying essence.
refer to
Ma Guansheng. Five principles of spring diet [J]. Dietetic Science, 20 16(05): 12.
[2] Zhao Jianye, He Qinghu. Talking about keeping healthy in the four seasons in spring [J]. Journal of traditional chinese medicine, China, 2014,29 (02): 336-338.
[3] Chen Ran. The 20 16 version of the dietary guidelines for China residents is coming [J]. Health and Nutrition, 20 16(07):5 1-53.