1, beginning of winter cold food
According to the different nutrients contained in each food, winter diet should also pay attention to the following characteristics.
1. Eat more staple food and eat some mutton, quail and sea cucumber appropriately.
Protein, fat and carbohydrates are called thermogenic nutrients. Therefore, the intake of staple food and oil should be appropriately increased in winter to ensure the supply of high-quality protein. Dog meat, mutton, beef, chicken, venison, shrimp, pigeon, quail, sea cucumber and other foods are rich in protein and fat, which generate more calories and have the best cold-proof effect.
Fear of cold is related to calcium and iron deficiency.
People's fear of cold is related to their lack of intake of certain minerals. For example, the content of calcium in human body can directly affect the elasticity and excitability of myocardium, blood vessels and muscles; Iron deficiency in blood is an important cause of iron deficiency anemia, which is often characterized by low fever and hypothermia. Therefore, supplementing foods rich in calcium and iron can improve the body's ability to keep out the cold.
Usually calcium-containing foods include milk, bean products, kelp, seaweed, shells, oysters, sardines, shrimp and so on. Iron-containing foods are mainly animal blood, egg yolk, pig liver, soybeans, sesame seeds, black fungus and red dates. You might as well eat more at this time.
3. Kelp and laver can promote thyroxine secretion and generate heat.
There is a thyroid secretion called thyroxine, which can accelerate the oxidation of many tissues and cells in the body, increase the body's heat production capacity, enhance the basal metabolic rate, accelerate the blood circulation of the skin, and keep out the cold, while foods containing iodine can promote the secretion of thyroxine. Foods rich in iodine are: kelp, seaweed, Nostoc flagelliforme, jellyfish, spinach, Chinese cabbage, corn and so on.
Eating spicy food can drive away the cold.
Pepper contains capsaicin, ginger contains aromatic volatile oil and pepper contains piperine. They are all spicy. Eating more in winter can not only increase appetite, but also promote blood circulation and improve cold resistance.
5. Animal liver and carrot can increase cold resistance.
The cold climate causes obvious changes in human vitamin metabolism. Increasing the intake of vitamin A and vitamin C can enhance the cold tolerance and adaptability to cold, which has a good protective effect on blood vessels. Vitamin A mainly comes from animal liver, carrots and dark green vegetables, while vitamin C mainly comes from fresh fruits and vegetables.
6. Sesame seeds and sunflower seeds can provide essential elements for human body to resist cold.
The weather in early winter is very cold. At this time, our demand for methionine will increase. Methionine can increase some methyl groups necessary for the body to adapt to cold through transfer. Therefore, we should eat more food containing methionine in winter. These foods include sesame, dairy products, yeast, leafy vegetables and so on.
2. Start a healthy daily life in winter.
1. Daily life
Chinese medicine believes that "cold is yin evil, which often hurts Yang Qi". If the human body does not have Yang Qi, it will lose its metabolic vitality. Yang is particularly important for the elderly, so it is important to "nourish and hide" Yang in daily life in winter. Experts emphasize: First, go to bed early and get up late: people should go to bed early appropriately, and it is not easy to get up too early in the morning, especially the elderly. If time permits, it is best to wait until the sun rises and the sun shines, so as to ensure adequate sleep, which is conducive to the hiding of yang and the accumulation of yin essence. Second, pay attention to clothes: too thick and too thin is not good, too few clothes are too thin, and the room temperature is too low, which is easy to catch a cold and consume yang; On the other hand, if the clothes are too thick and the room temperature is too high, it will cause diarrhea, the yang will not be hidden, and cold pathogens will easily invade.
Step 2 prescribe diet
As the saying goes, "medicine is better than food." In winter, food supplement is particularly important. In winter, the temperature is too low. In order to maintain a certain amount of calories, the human body must increase the decomposition of sugar, fat and protein to generate more energy to meet the needs of the body, so it is necessary to eat more foods rich in sugar, fat, protein and vitamins. At the same time, the cold weather also affects the human urinary system, and urination increases. There are more inorganic salts such as sodium, potassium and calcium discharged with urine, so you should eat more foods containing inorganic salts such as potassium, sodium and calcium. In addition, we should eat more vegetables, appropriately increase food such as animal viscera, lean meat, fish and eggs, and also eat more food such as chicken, turtle, mutton, longan and fungus. These foods are not only delicious, but also rich in protein, fat, carbohydrates, calcium, phosphorus, iron and other nutrients, which can not only supplement the heat consumed by cold in winter, but also benefit qi and nourish blood, which is harmful to the body. At the same time, eat less spicy and sour to prevent diseases. Early winter is the high incidence period of cardiovascular diseases. At this time, we should eat more moist and sweet food instead of spicy hot pot. For example, being jealous in diet can soften blood vessels and prevent cardiovascular diseases.
3. Spirit
In winter, human metabolism is in a relatively slow period. Therefore, winter health should be based on "hiding". "Hiding" means that people should keep quiet in winter. Experts suggest that when things go wrong, we should learn to control bad emotions. We can vent our negative emotions in an appropriate way to keep our mind at peace. At the same time, we should get more sunshine. Because it gets dark early in winter and the light time is short, it is also a reason why people are prone to depression. Because when night comes, the secretion of melatonin in the pineal gland of the human brain is enhanced, which can affect people's mood, and light can inhibit the secretion of this hormone.
take exercise
Exercise in winter is essential, and moderate exercise can enhance the body's ability to resist disease invasion. Wang Shijie, director of the Department of Traditional Chinese Medicine of the Second People's Hospital of Shaanxi Province, stressed that cold winter makes people stiff, so it is very important to warm up before exercise. Such as stretching limbs, jogging, light equipment, make the body sweat slightly, and then carry out high-intensity fitness exercise. Clothing depends on the weather, mainly to keep warm and prevent colds. Put on clothes in time after exercise to avoid catching a cold. In addition, patients with cardiovascular and cerebrovascular diseases should be prohibited from doing strenuous exercise, such as playing ball games and climbing mountains. Middle-aged and elderly people with respiratory diseases should avoid cold stimulation, avoid exercise in the morning and evening when it is sunny, so as not to induce disease onset, and the elderly should pay more attention to keeping warm when exercising outdoors.
3. The delicious way to eat mutton
First, the practice of cumin mutton
Material: mutton slices; Onions; Egg white; Leek; Cumin grain; Cumin powder; Soy sauce; White sugar; Salt; Cooking wine
Cumin mutton is made of sheep hind leg meat, coriander leaves, cumin and various seasonings. Mutton is tender and easy to digest, with high protein content. Cumin has the effects of stimulating appetite, expelling wind and relieving pain. This dish is soft, spicy, salty and nutritious.
Method and steps of making cumin mutton
1, prepare materials.
2. Slice the mutton (instant-boiled mutton rolls are also acceptable), rinse with clear water for five minutes to remove blood, then add egg white and cooking wine and marinate for 20 minutes. Slice the onion and cut the chives into 3-4 cm long sections for later use.
3. Heat the wok until you can feel the obvious hot air when you put your hands on it, then add a proper amount of oil, add the mutton slices and slide them away quickly, stir-fry until the meat slices change color.
4. Reheat the remaining oil in the pot, add onion and stir-fry until it is 40% hot, then add the previously fried mutton slices, add soy sauce, cumin grains, salt and sugar, stir-fry until the fragrance is overflowing, and finally sprinkle cumin powder and chives to serve.
Cumin mutton is a very popular dish in food stalls. Dry, fragrant and crisp, excellent with wine and rice.
Dietary characteristics of cumin mutton
And 1 is an important condiment with strong fragrance, which is suitable for meat cooking, regulating qi, appetizing, expelling wind and relieving pain.
2, mutton cooked together, regulating qi and appetizing, expelling wind and relieving pain, warming qi and blood.
3, meat (hind legs): mutton is fresh and easy to digest, high in protein, low in fat, containing more phospholipids, less in fat than pork and beef, and less in cholesterol. It is one of the delicious foods that are cold and warm in winter; Mutton is warm and sweet, and can be used for food supplement and dietotherapy. It is a good product for strengthening the body and eliminating diseases, and has the effects of invigorating qi, tonifying deficiency, warming the lower body, tonifying kidney, strengthening yang, promoting granulation and resisting cold.
Second, the practice of frying mutton with onions.
Material: mutton slices; Green onions; Coriander; Soy sauce; Rice vinegar; White sugar; Salt.
This dish can be made by brushing mutton slices with mutton. The method is simple. Mutton is fresh and tender, delicious, wrapped in sauce and memorable after eating.
Practice and steps of stir-frying mutton with onion
1. Slice the green onion obliquely, wash the coriander and cut it into small pieces of about 3 cm for later use.
2. When the pot is heated to 50% heat, add the mutton slices and stir fry quickly; When the mutton slices begin to turn white, add green onions, add soy sauce, sugar and salt, and stir-fry evenly until all the meat slices turn white; When the mutton is cooked, pour in the rice vinegar, stir-fry the coriander section evenly, and then take it out of the pot immediately.
3. In winter, many families will eat hot pot and instant-boiled mutton, which is simple and warm, but in the end, the remaining mutton slices tend to melt and become soft and collapse. If you put it in the refrigerator at this time, the meat slices will freeze into ice when you take it out next time. If you put it in a pot and cook it again, it will be difficult to dissolve, and finally the meat slices will taste terrible. This method can solve the problem of excess mutton slices and fat beef slices;
Dietary characteristics of fried mutton with onion
Mutton is fresh and tender with high nutritional value. It can be used as a good food therapy for people with kidney yang deficiency, soreness of waist and knees, cold pain in epigastrium and abdomen, and fatigue. Mutton is rich in nutrition, which is of great benefit to tuberculosis, tracheitis, asthma, anemia, puerperal deficiency of both qi and blood, epigastric cold pain, physical weakness and cold, malnutrition, soreness of waist and knees, impotence, premature ejaculation and deficiency-cold syndrome. It has the effects of tonifying kidney, strengthening yang and warming deficiency, and is suitable for men to eat regularly.
Third, the practice of braised mutton.
Lamb chop with skin; Onions; Ginger; Garlic; Green garlic leaves; Pepper (a handful); Illicium verum; Cinnamon bark; Fragrant leaves; Original pumping; Old pumping; Rock sugar; Cooking wine; Chicken essence; Salt.
When the weather is cold in winter, everyone wants to eat some nourishing and warm food, and mutton is a common one. I take it for granted that everyone knows how to stew mutton, because in my impression, mutton stew is the most common and classic practice.
Practice and steps of braised mutton
1, prepare the raw materials, and the aniseed can be increased or decreased according to the personal home.
2. Wash the blood on the surface of mutton with flowing water, put it in a big basin and soak it in clear water for half an hour, changing the water two or three times during this period. After the mutton is soaked in blood, it is washed and drained for later use. Put water in the pot, put the mutton in cold water, put it on medium fire, don't cover it, boil it, and cook it on low heat for another five minutes; Take out the blanched mutton, rinse it with running water and drain it.
3. Cut the green garlic into pieces, mash the ginger, tie the onion, and put the garlic, fragrant leaves, aniseed, cinnamon and pepper into the tea bag (if there is no tea bag at home, put it directly into the pot).
4, put a small amount of oil in the pot to heat, saute shallots, ginger and garlic; Stir-fry the mutton until fragrant.
5. Add enough water, not mutton; Add two tablespoons of cooking wine.
6. Add two spoonfuls of soy sauce and one spoonful of soy sauce; Put it in the seasoning bag.
7. Add a tablespoon of rock sugar. Cover the pot, bring the fire to a boil, then turn to low heat and stew for about two hours until the mutton is completely crisp and delicious. Open the lid and turn to high heat to collect thick soup, add a little chicken essence and a little salt to taste, sprinkle with green garlic leaves, cover the lid and stew for one minute (so that the green garlic leaves are greener and more fragrant), and open the lid and take out the pot.
Fourth, the practice of braised lamb chops
Ingredients: 2 kg of lamb chops; 30 grams of rock sugar; 4 shallots (1 root onion); 1 medium potato; 1 carrot; Ginger has a big thumb; ② Amomum tsao; 3 octagonal; 30 prickly ash; Fennel 1 teaspoon; Cinnamon is 3 cm long; Angelica dahurica10g; 3 pieces of Alpinia officinarum; 2 pieces of orange peel; Old pumping right amount; Take a proper amount of soy sauce; 30 grams of cooking wine.
Eating a pot of braised lamb chops and several vegetarian dishes together in winter is both satisfying and relaxing.
Practice and steps of braised lamb chops
1. Cut the lamb chops into individual pieces, then put them in a basin and soak them in cold water for more than 2 hours, and change the water frequently to clean the blood bubbles in the lamb chops; Take it out, put it in a pot, fill it with cold water, then boil the water with a big fire, then take it out, put it in warm water, wash off the blood foam, then put it in a clean pot and put it in clean water.
2. Put the pot on the fire and moisten it with a little oil. Change the fire and add rock sugar; Rock sugar is slowly decomposing. Stir with a spoon until the sugar is completely melted.
3. Then, there is a bubble. When the foam lying on the sugar juice wants to spread to both sides, immediately pour a bowl of boiling water. Never wait until the foam is completely dispersed before pouring boiling water, because the fried sugar is bitter. If you pour boiling water before the foam comes out, the fried sugar is very weak and too sweet.
4. Put Amomum Tsaoko, Illicium verum, Zanthoxylum bungeanum, Fructus Foeniculi, Cortex Cinnamomi Japonici, Radix Angelicae Dahuricae, Rhizoma Alpiniae Officinalis and Pericarpium Citri Tangerinae into a seasoning bag, wash the floating ash under running water, then wrap it and put it into a lamb chop pot; Pour the sugar into the lamb chop pot, then add the soy sauce and cooking wine to boil, simmer for 1.5~2 hours, and add salt when it is almost cooked.
5. Put the stewed sheep into a wok with enough food, and simmer the potatoes and carrots cut into hob pieces until the potatoes are soft.