The cold winter makes more nutrients ingested by the human body turn into heat energy to resist the cold; Low temperature will reduce blood calcium, and will reduce the function of immune system, reduce the resistance to pathogens, leading to upper respiratory tract infection and gastrointestinal inflammation. Therefore, we should take enough protein, fat, carbohydrates, vitamins and minerals in winter. While maintaining a variety of foods, the following eight foods are especially recommended: 1. Soybean sprouts are the product of soybean soaking and germination in water. In this process, under the action of its own enzymes, the protein structure of soybean became loose, the digestibility and biological potency of egg white increased, and the contents of vitamins B 1, B2 and C and the amount of water-soluble cellulose increased. It is an ideal high-nutrition vegetable. 2. Milk milk is one of the best sources of human nutrients, and protein contains 9 kinds of essential amino acids. Fat particles are small and highly dispersed, so the digestibility is high; The carbohydrate in milk is mainly lactose, which is beneficial to the reproduction of lactic acid bacteria and inhibits the growth of spoilage bacteria. Chinese medicine believes that milk is sweet and flat, and has the functions of nourishing the body, promoting fluid production and moistening the intestines, and quenching thirst. Special attention should be paid to calcium supplementation in winter. Calcium in milk is not only rich, but also easy to absorb. 3. Black beans Black beans have the highest content of protein among all kinds of beans, which is twice that of pork leg meat. The fat it contains is mainly monounsaturated fatty acids and polyunsaturated fatty acids, 50% of which are essential fatty acids needed by human body, as well as phospholipids, soybean brass and biotin, so eating black beans will not cause hyperlipidemia, but also has the effect of lowering cholesterol. Traditional Chinese medicine believes that black beans are flat and sweet, and have the effect of moistening intestines and enriching blood. 4. Lentinus edodes contains a variety of vitamins and minerals, more than 50 enzymes, free amino acids, choline, adenine, ergosterol and lentinan, which can inhibit the synthesis of cholesterol in the body, promote the decomposition and excretion of cholesterol, and prevent the increase of blood lipids. 5. The nutritional components of soybean are relatively complete, among which protein is the "complete protein" with high lysine content, which can make up for the lack of lysine in grains. It can be used as both a vegetable and a substitute for grain, and eating soybeans in winter is especially beneficial. Chinese medicine believes that soybean is sweet and has the effects of regulating stomach, regulating middle energizer, strengthening spleen and benefiting qi. 6. Auricularia auricula contains many trace elements, such as vitamin B 1, B2, carotene, mannose, pentose, xylose, lecithin, cephalin, calcium and iron, which can prevent blood coagulation, cardiovascular and cerebrovascular diseases and dry stool. Traditional Chinese medicine believes that auricularia auricula is flat and sweet, has the effects of invigorating qi, improving intelligence and promoting blood production, and is effective for anemia, backache, leg weakness and numbness of limbs. 7. Dog Meat Dog meat contains more taurine and peptides, but little fat. Traditional Chinese medicine believes that dog meat is warm, which has the functions of nourishing kidney, helping yang and dispelling cold, and has a good effect on low back pain, chills, cold limbs, nocturnal polyuria and increased calories. 8. Perch is rich in digestible protein, fat, vitamin B2, nicotinic acid, calcium, phosphorus, potassium, copper, iron and selenium. Traditional Chinese medicine believes that perch is warm and sweet, and has the functions of invigorating spleen and stomach, nourishing liver and kidney, relieving cough and resolving phlegm. In winter, perch is fat and pleasant, with white meat like snow and tender fish, which is the best season to taste perch. As soon as beginning of winter passed, the weather became colder and colder. How to adjust our diet in cold weather? The theory of TCM health preservation tells us that we should eat more warm food to nourish the five internal organs, enhance the body's resistance, cultivate vitality and promote the rise of yang in the body. This can not only make the body stronger, but also play a good role in keeping out the cold. According to the different nutrients contained in food, the winter diet should have the following characteristics: 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 fat 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, generating a lot of calories. Traditional Chinese medicine believes that tonifying kidney and strengthening yang, warming the middle and lower temperature, benefiting qi and generating blood, and keeping out the cold have the best effect. Fear of cold is related to calcium deficiency 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. Calcium-containing foods mainly 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. Kelp and laver can promote the secretion of thyroxine 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. Animal liver and carrots 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. Sesame seeds and sunflower seeds can provide essential elements for cold resistance. Cold weather will increase the demand for methionine. Methionine can provide a series of methyl groups necessary to adapt to cold through transfer. Therefore, we should eat more foods containing methionine in winter, such as sesame, sunflower seeds, dairy products, yeast, leafy vegetables 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. In addition, avoid eating or eat less sticky and cold food in winter, because this kind of food is yin, which is easy to damage the yang of the spleen and stomach.