In autumn and winter, you should do more outdoor sports. In terms of diet, you should drink more soup and eat more nourishing food. Let me introduce it to you, I hope it will be useful to you!

1: Protecting kidney in autumn and winter

1. Avoid colds and prevent diseases.

Give priority to indoor activities, and appropriately reduce outdoor activities. It is advisable to go to bed early and get up late, avoid the cold and keep warm, and exercise less in the cold wind in the morning.

Keep out the cold and exercise

Do outdoor activities for about an hour every day, and then take a cold bath properly. Choice of cold water bath: ① cold water bath surface, first wipe it with a wet towel and then use a dry towel, and then rub your face with your hands until it turns red. (2) Wipe your body with cold water, put on clothes and then wipe your lower body, and keep warm. (3) Soak your feet in cold water and wash them to Yongquan point on the sole of your hand. ④ The room temperature should not be too high and should be kept at 16~ 18℃. Always open the doors and windows for ventilation.

Step 3 keep in a good mood

(1) Keep a good mood through proper exercise, such as jogging, dancing, ball games, skating, etc. ② Listen to soothing songs.

4. Science Supplement

① invigorating qi: eat ginseng, yam, dried tangerine peel, jujube, etc. ② Enriching blood: eat Angelica sinensis, Radix Rehmanniae Preparata and Polygonum Multiflori Radix. 3 Buyang: eat aconite, velvet antler, cinnamon and so on. 4 nourishing yin: eat tremella, lily, medlar and so on.

5. Pay attention to diet therapy

The diet in autumn and winter should be warm and avoid cold. Nourish your stomach and protect your qi. You should have hot porridge in the morning and eat less at dinner.

2. Four guarantees in autumn and winter

1. Jinbao: The climate is dry, attention should be paid to protecting body fluids, and honey, bananas, walnuts and other foods that nourish yin and moisten the lungs and prevent dryness should be properly eaten; Apply skin cream.

2. Protect the lungs: add clothes in time; Adjust the diet and eat more foods that nourish yin and moisten the lungs; Strengthen cold-resistant exercise; Drink water regularly, replenish water and nourish the lungs; Appropriate tonic, spleen and lung; Prevent constipation; Keep a good mood.

3. Keep your heart safe: drink plenty of water, pay attention to cold and warmth, don't go to work on an empty stomach in the morning, and don't exercise.

4. protect the stomach: don't eat spoiled food; Not greedy for cold fruits; Eat less fried and * * * food; Don't drink alcohol or strong tea on an empty stomach; Don't be greedy when sleeping at night.

3. Autumn and winter health porridge

1. Wheat winter porridge

Yam Ophiopogon japonicus 15 ~ 30g, japonica rice 100 ~ 200g, and appropriate amount of rock sugar. First, decoct Ophiopogon japonicus in water, remove residues and leave juice, and then put japonica rice into the juice. Cook porridge and add some rock sugar.

Efficacy: benefit the stomach, promote fluid production, clear the heart and relieve annoyance. Suitable for dry cough, dry mouth, thirst and insomnia, and body heat at night.

2. Gouqi porridge

30g of Lycium barbarum L., 0/00g of japonica rice100g, appropriate amount of water, and boiled into porridge.

Efficacy: Nourish liver and kidney, improve eyesight and tonify deficiency. Suitable for middle-aged and elderly people with blurred vision, backache and weak legs.

3. Black sesame porridge

6 grams of black sesame seeds, 50 grams of japonica rice, and a proper amount of honey are boiled into porridge.

Efficacy: Runchang laxative, benefit five internal organs and strengthen bones and muscles. Suitable for paralysis, dry stool, physical weakness after illness, and memory loss.

4. Walnut porridge

Walnut kernel 15g, japonica rice 100g, proper amount of sugar and water, and cook them together into porridge.

Efficacy: moistening lung and relieving cough, tonifying kidney and solidifying essence, moistening intestine and relaxing bowels. Suitable for soreness of waist and knees, frequent urination, dry stool, etc.

5. carrot porridge

Chop fresh carrots, stir-fry in vegetable oil, add100g rice and water to make porridge.

Efficacy: invigorating stomach, strengthening spleen and helping digestion. Suitable for people with dry face and chapped lips.

6. Apple porridge

500g of apples, sago 100g, sugar 100g, and appropriate amount of water, and boiled into porridge.

Efficacy: promoting fluid production and moistening lung, invigorating stomach and relieving summer heat. Suitable for fatigue, nausea, dyspepsia, dry stool, hypertension and other symptoms.

7. Jujube glutinous rice porridge

Boil yam, coix seed, water chestnut, jujube and glutinous rice together, and add appropriate amount of sugar.

Efficacy: strengthen the spleen and stomach, promote fluid production and quench thirst. Suitable for weakness, anemia, malnutrition, loss of appetite, etc.

8. Chrysanthemum porridge

Chrysanthemum 30g, japonica rice100g. Boil the chrysanthemum into soup first, then take the juice and cook it with rice into porridge.

Efficacy: dispelling wind and clearing heat, clearing liver and improving eyesight. It is suitable for preventing wind-heat cold in autumn.

9. Fresh lotus root porridge

250g japonica rice, fresh lotus root 100g, appropriate amount of water, and boiled into porridge.

Efficacy: clearing away heat, promoting fluid production, stimulating appetite, cooling blood and stopping bleeding. Suitable for thirst, halitosis, expectoration and hemoptysis.

10. adzuki bean

50g adzuki bean, rice 100g, a little sugar. Red beans and rice are cooked together into porridge, and sugar is added when eating.

Efficacy: clearing away heat and diuresis, quenching thirst. Suitable for patients with diabetes and blood deficiency.

1 1. golden ear porridge

Tremella fuciformis10g, japonica rice 250g. Wash the tremella, shred it, and cook it with rice into porridge.

Efficacy: moistening lung and relieving cough, benefiting qi and tonifying kidney. It is suitable for middle-aged and elderly people who are weak, suffering from hypertension, hyperlipidemia and chronic bronchitis.

12. Lily almond porridge

Mix fresh lily, almond and japonica rice with appropriate amount of sugar, and take it warm.

Efficacy: moistening lung and relieving cough, clearing heart and calming nerves. It is suitable for asthenic heat, dry cough and fatigue cough after illness.

13. Lotus porridge

Peel the swollen lotus seeds, take out the lotus plumule and boil it in clear water, then cook it with japonica rice.

Efficacy: invigorating the spleen and stopping diarrhea, tonifying the kidney and astringent essence, nourishing the heart and calming the nerves. It is suitable for deficiency of spleen, anorexia, leukorrhagia due to abdominal deficiency, nocturnal emission, frequent urination, vexation, insomnia, forgetfulness and dreaminess.

14. Mutton porridge

250g fresh mutton, rice 100g, add onion, ginger, salt, and appropriate amount of water, and cook until the mutton is cooked.

Efficacy: benefiting qi and blood, warming spleen. Suitable for people with spleen and stomach deficiency and cold hands and feet in autumn and winter.

15. Eight-treasure porridge

0/00g of soybean/kloc-,0/00g of corn/kloc-,50g of tremella, 9g of jujube, 9g of shiitake mushrooms, 50g of lotus seeds, 30g of medlar and a proper amount of honey. Tremella and Lentinus edodes are soaked in boiling water, cooled, pedicled and drained. Wash rice, corn, jujube, lotus seeds and medlar, put them in a pot with tremella and mushrooms, and cook them into porridge.

Efficacy: promote digestion, enhance appetite and replenish physical strength. Suitable for all ages.

16. Millet milk rock sugar porridge

50g of millet, milk 100ml, and appropriate amount of rock sugar. Boil a proper amount of water, add millet and cook until the rice grains swell, pour milk and continue to cook, add a proper amount of rock sugar and cook until the millet is cooked.

Efficacy: spleen and stomach, kidney and qi, deficiency and heat. Suitable for calcium deficiency, dyspepsia, physical weakness and colds.

4. Healthy "champion" food

1. First course: lotus root

Efficacy: nourishing yin and clearing away heat, moistening dryness and quenching thirst, clearing heart and calming nerves. Can promote the elimination of harmful substances.

The best way to eat: seven-hole lotus root is glutinous but not crisp, suitable for soup; Nine-hole lotus root is crisp and juicy, suitable for cold salad or cooking.

Best collocation: tremella can nourish lung yin, and auricularia can nourish kidney yin.

2. The first nut: peanuts

Efficacy: moistening lung and resolving phlegm, nourishing and regulating qi, clearing throat and relieving cough, mainly treating malnutrition, puerpera lack of milk, dry stool and so on.

The best way to eat: boiled with skin, easy to digest, can make full use of the health care function of peanut shell and inner red skin, can lower blood pressure and regulate cholesterol.

Best match: With red dates, it can replenish spleen and blood, especially beneficial to women.

3. The first supplement: yam

Efficacy: beneficial to digestion and absorption of spleen and stomach, preventing cardiovascular diseases and prolonging life.

The best way to eat: steaming, making soup or frying. Steamed food has the least nutritional loss.

Best match: Lycium barbarum yam porridge cooked by Lycium barbarum can play a nourishing role.

4. The first cup: yellow rice wine

Efficacy: dredge meridians, promote blood circulation, warm spleen and stomach, moisten face plate, dissipate moisture, improve immunity and disease resistance.

The best drinking method: warm yellow rice wine, warm stomach and dispel cold, with 35℃~45℃ as the best.

The best combination: with ebony, nourishing yin and promoting fluid production, moistening lung and protecting liver.

5. The first fruit: pear

Efficacy: Relieve autumn dryness, promote fluid production and moisten lung.

The best way to eat: eating pears raw can relieve symptoms such as dry throat, itching, pain, constipation and red urine; Cooked or steamed food has the functions of nourishing yin, moistening lung, relieving cough and resolving phlegm, and can prevent rheumatism and arthritis.

The best combination: pear and honey boiled pear cream sugar have obvious curative effect on patients with chronic cough caused by lung heat.

6. The first porridge: lily porridge

Efficacy: moistening lung and relieving cough, clearing heart and calming nerves.

The best way to eat: it can be eaten as a dish, such as celery fried with lily and lily fried with beef; You can also cook porridge, such as lily porridge made of lily glutinous rice, which has the effect of calming the nerves.

Best match: Almond has the effects of moistening lung, relieving cough, clearing heart and calming nerves. It is suitable for patients who are weak and have a dry cough after illness.