What should we pay attention to in spring diet? The cold winter has passed, and it has won a thriving spring, full of vitality, which is the most active period of human physiological function and metabolism. However, the spring rain is continuous, the weather is humid, it is warm and cold at first sight, and the climate is very unstable, so we should pay more attention to taking care of our diet.
Pay attention to "five more and five less" in spring diet
More birds and less livestock protect the heart.
For meat, most people love and fear it. Love is rich in nutrition and delicious; I'm afraid it is because of its high fat content, which is easily associated with hyperlipidemia and even coronary heart disease, stroke, diabetes and other diseases. How to solve this problem? One of the tricks is to eat more poultry and less livestock.
Compared with pig, cattle, sheep and other livestock meat, poultry meat belongs to animal fat, but the structure of the fat contained is different. Animal meat is rich in saturated fatty acids and high in cholesterol, while poultry meat such as goose, duck and chicken not only has less fat (only 1/4 ~ 1/3 of the former), but also has a structure closer to olive oil, so it has the function of protecting the heart.
More births and less ripeness reduce carcinogens.
As far as poultry meat is concerned, which do you prefer, raw or cooked? Cooked meat products are convenient to eat and taste good. You may prefer cooked meat products. However, you will make the mistake of taking nitrite. Because nitrite is added in the process of making cooked meat products, the purpose is to make food fresh by its antiseptic effect. However, once nitrite enters the human body, it can be decomposed into nitrosamines with strong carcinogenic effect, which seriously threatens people's health.
More reduction and less oxidation activate the brain.
How to protect brain health? How to improve the efficiency of brain use? Nutritionists point out: eat more reduced food and less oxidized food.
The so-called oxidized food refers to those foods rich in lipid peroxide, such as fried food, instant noodles, hamburgers, etc., and high-calorie oily food, fat meat and fruit juice also belong to this category. These foods can undergo oxidation reaction in the human body, destroy the normal molecular structure of the cerebral vascular wall, narrow the cerebral vascular, affect the blood flow, produce adverse stimulation to the physiological activities of the brain, and lead to mental retardation.
Reducing food contains carotene, superoxide dismutase and other components, which can prevent the oxidation reaction of the cerebral vascular wall or "reduce" the oxidation reaction that has already occurred, thus ensuring smooth cerebral blood vessels and sufficient blood supply to the brain, and keeping awake and active at all times.
How thick and less refined to protect blood vessels.
At present, the incidence of cardiovascular and cerebrovascular diseases such as coronary heart disease and cerebral infarction is increasing day by day, and it has become the "number one killer" of China people. In addition to the traditional "three highs" such as hyperlipidemia, hypertension and hyperglycemia, there is also a big curse, which is hyperhomocysteinemia.
Matters needing attention in spring diet
Spring (from the beginning of spring to the long summer) is the season when everything grows and everything is renewed. What nutrients should I take in spring and how to adjust my diet? It's simple. We can sum it up with such a jingle: "The weather gets warmer in spring, the diet should be light and heavy, eat more fresh vegetables, and the wine and meat are less spicy to ensure health and longevity."
A balanced diet.
From the perspective of dietary science, the relative proportion of protein, carbohydrates, vitamins and minerals should be maintained in spring to prevent overeating and avoid abnormal liver function and bile secretion.
(B) Spring diet first nourishing the liver
Chinese medicine believes that nourishing yang in spring is very important for nourishing the liver. In the theory of five elements, the liver belongs to wood, corresponding to spring, which mainly rises and occurs in spring. Therefore, patients with hypertension and coronary heart disease should pay more attention to aphrodisiac in spring. And spring is the peak season for bacteria and viruses to breed. The liver has the function of detoxification, and the burden is the heaviest. And because people's liver qi rises, it will also cause the recurrence of old diseases. For example, the rise of liver fire in spring will make the weak lung yin more virtual, then tuberculosis will take advantage of it. Chinese medicine believes that the human body governs the liver in spring, and the liver qi is naturally abundant in spring. If you don't keep in good health in spring, it's easy to hurt your liver qi. In order to adapt to the change of seasonal climate and maintain human health, we should pay attention to nourishing the liver first in diet conditioning.
(3) Diet should nourish Yang
Yang refers to the yang of the human body. Traditional Chinese medicine believes that "yang acts on the outside", which means that yang plays a defensive role in the human body, which can make the human body strong and avoid the invasion of six evils in nature. In terms of spring diet, we should follow the principle of "nourishing yang in spring and summer" put forward in Huangdi Neijing, and eat more foods that warm and tonify yang, so as to enrich human yang, enhance human resistance and resist the invasion of common cold-based pathogens. Li Shizhen also advocated "fresh and tender dishes such as onion, garlic, leek, Polygonum hydropiper, Artemisia, mustard, etc." in Compendium of Materia Medica. It should be mixed. " On the other hand, because kidney yang is the foundation of human yang, supplementing yang in diet should also include warming and tonifying kidney yang. In spring, the yang of the human body is sufficient on the body surface, but insufficient in the body, so we should eat more things that nourish kidney yang in our diet. At present, in addition to Polygonum hydropiper, Artemisia annua and other wild vegetables have been rarely eaten, onions, garlic, leeks and so on are all good yang-nourishing products.
(d) Eat more sweets and less sour ones.
Sun Simiao, a famous doctor in the Tang Dynasty, said: "It is advisable to keep sour and sweeten in spring to nourish the temper." It means that when spring comes, people should eat less sour and more sweet, which has the benefits of strengthening the spleen and stomach. Chinese medicine believes that the spleen and stomach are the foundation of the day after tomorrow and the source of qi and blood transformation. Spleen and stomach are vigorous and healthy, and people can prolong life. However, spring is a season of vigorous liver qi. According to the theory of five elements in traditional Chinese medicine, liver belongs to wood, spleen belongs to soil, and wood and soil coexist, that is, liver depression can hurt spleen and affect its digestion and absorption function. Chinese medicine also believes that five flavors enter the five internal organs, such as sour taste into the liver, sweet taste into the spleen and salty taste into the kidney. Therefore, eating more sour food will strengthen the function of the liver, make the hyperactive liver qi more vigorous and hurt the spleen and stomach. In view of this, people should eat less sour food in spring to prevent excessive liver qi. And sweets into the spleen, can make up the temper, so you can eat more, such as jujube, yam, crispy rice and so on.
(5) Diet should be light.
From the thick taste of cream in winter to the mild temperature, the diet should be warm and avoid cold. In animal foods, we should eat less high-fat foods such as fat meat, because greasy foods are prone to satiety and fatigue. People with cold stomach can often eat ginger to drive away cold and warm stomach; Asthma patients can take some ginger honey water to moisten dryness and relieve asthma; Patients with chronic bronchitis should fast or eat less spicy food. Others should not eat more irritating food, so as not to help the fire and hurt the body.
(6) Drink plenty of water at ordinary times.
Drinking water can increase the circulating blood volume, which is beneficial to nourishing the liver and excreting metabolic waste, and can reduce the damage of poisons to the liver. In addition, hydration is also beneficial to gland secretion, especially the secretion of digestive juices such as bile. Drinking scented tea in spring is helpful to dispel the cold evil accumulated in the body in winter, promote the hair growth of human yang, and stagnate and evacuate. Moderate drinking tea can also refresh you, but don't be greedy for cold drinks in spring.
(7) Eat more vegetables.
After winter, most people will have insufficient intake of vitamins, inorganic salts and trace elements, such as stomatitis, angular stomatitis, glossitis, night blindness and some skin diseases in spring. Therefore, with the arrival of spring and the listing of a large number of fresh vegetables, people must eat more fresh vegetables in order to have a balanced nutrition and good health.
Experts found that a substance called homocysteine, if its concentration in blood is too high, will cause arteriosclerosis, which will eventually lead to myocardial infarction, stroke and Alzheimer's disease. One of the reasons for the increase of homocysteine in blood is eating more and more finely processed foods.
More green, less white, longer life.
Nutritionists analyzed the nutritional components of various vegetables and found a rule: the nutritional value of vegetables is related to their color depth. The darker the color of vegetables, the more vitamins and carotene they contain, and vice versa. According to this rule, the order of discharge is: green vegetables, red and yellow vegetables and Chinese cabbage.
Green vegetables are rich in calcium, folic acid and vitamin C, in addition, there are many chlorophyll with cancer prevention and disease prevention functions.
Scientific diet in spring is particularly important.
Spring is the season when the climate changes from cold to warm. The temperature changes repeatedly, and the temperature difference between morning and evening changes greatly. In order to adapt to climate change, the human body needs to consume a certain amount of energy to maintain the basal body temperature. Bacteria, viruses and other microorganisms begin to multiply in large numbers, and their vitality is enhanced, which is easy to invade the human body and cause diseases. Therefore, at this time, a scientific diet is particularly important.
Strong liver qi in spring will affect the spleen, so it is easy to weaken the spleen and stomach in spring; Moreover, eating more sour food will make the liver function high, so the spring diet should be nursed back to health, and it is advisable to choose spicy and warm products to avoid acidity. Diet should be light and delicious, avoid greasy, cold and irritating food. In addition, spring is the off-season of vegetables, but the growth period of wild vegetables and mountain vegetables is earlier than that of ordinary vegetables, and they are rich in vitamins, so they can be picked and eaten to supplement the shortcomings of ordinary vegetables.
Yellow-green vegetables prevent spring drowsiness.
"Spring Sleepiness" makes people tired and depressed. Eating red, yellow and dark green vegetables, such as carrots, pumpkins, tomatoes, green peppers and celery, helps to restore energy and eliminate spring drowsiness.
Choose food carefully to reduce diseases.
After the temperature rises gradually in spring, bacteria, viruses and other microorganisms begin to multiply in large numbers, and their vitality is enhanced, which is easy to invade the human body and cause diseases. Therefore, you should take enough vitamins and minerals in your diet. Fresh vegetables such as cabbage, kale and broccoli, and fruits such as citrus and lemon are rich in vitamin C and have antiviral effects. Yellow-green vegetables such as carrots and spinach are rich in vitamin A, which can protect and strengthen epithelial cells of upper respiratory mucosa and respiratory organs. So as to resist that invasion of various pathogenic factor.
Beware of gastrointestinal diseases
Diseases such as gastric ulcer and duodenal ulcer are prone to occur in spring, so we should avoid eating broth, chicken soup, fish soup, animal offal and irritating condiments rich in creatine and purine. Because these foods have a strong stimulating effect on the secretion of gastric juice or form gas to produce abdominal distension, which increases the burden on the gastrointestinal tract.
Eliminating phlegm, nourishing lung and ensuring safety.
Chronic bronchitis and bronchitis are also easy to attack in spring, so it is advisable to eat more foods with expectorant, spleen-invigorating, kidney-tonifying and lung-nourishing functions. Such as loquat, orange, pear, walnut, honey and so on. Helps to relieve symptoms.
Spring diet guide
Spring is the first of the four seasons. At this time, the willows are green, the spring flowers are budding, and the yang in nature begins to rise. This environment is most conducive to the transformation of jingxie into body fluid and qi and blood, enriching human tissues and organs. However, the changeable climate in spring will directly affect the human body's defense function, and the whole body's disease resistance will also decline; On the other hand, all kinds of bacteria and viruses have also begun to multiply in large numbers, and bacteria and viruses will take advantage of it when they are in poor health. So in the process of our diet, we should pay attention to some details.
1. Correct breakfast
In spring, the metabolism of the human body is strong, and people obviously feel that they wake up early in the morning. Now people generally sleep late at night, so there will be a phenomenon of poor sleep. It's not good for northerners to eat more noodles and fried dough sticks. This often makes people sleepy for a long time. Breakfast should be based on high-protein food, a bag of milk, an egg with porridge and a little tea to refresh yourself. Most southerners have this habit.
Vitamin supplement
Authoritative nutrition experts point out that vitamin A deficiency is prone to respiratory and digestive tract infections, and once a cold or diarrhea occurs, the level of vitamin A in the body will further decline. Vitamin A deficiency can also reduce the body's antibody response, leading to decreased immune function. The protective effect of vitamin A on respiratory tract and gastrointestinal mucosa has been widely confirmed. Supplementing vitamin A from food is a safe and effective health care method. Among many foods, carrots are the best way to supplement vitamin A. So when spring comes, you must eat more foods containing vitamins such as carrots.
Step 3 eat more edible fungi
Spring diet should be light, eat more vegetables and some edible fungi, such as black fungus, tremella, mushrooms, mushrooms and so on. Spring is a time when viruses appear frequently, and many viruses will enter your body. Eating more edible fungi can increase your antiviral ability.