Nutrition experts believe that when it is freezing in winter, people should follow three principles in their daily diet, namely, keeping warm, keeping out the cold and preventing dryness through diet. Therefore, people should pay more attention to supplement heat source food and increase the supply of heat energy to improve the human body's tolerance to low temperature. This kind of food includes carbohydrate, fat and protein, among which special consideration should be given to foods rich in high-quality protein, such as lean meat, chicken and duck meat, eggs, fish, milk and bean products.
Second, it is necessary to supplement foods containing methionine and inorganic salts to improve the body's cold resistance. Methionine can provide a series of methyl groups necessary for cold tolerance by transfer. The cold climate increases the excretion of creatine in human urine, accelerates the metabolism of fat, and requires methyl to synthesize creatine, fatty acids and phospholipids, and releases heat in mitochondria. Therefore, we should eat more foods containing methionine in winter, such as sesame seeds, sunflower seeds, yeast, dairy products, leafy vegetables and so on. In addition, medical research shows that people's fear of cold is closely related to the lack of inorganic salts in their diet. Therefore, we should eat more vegetables with roots in winter, such as carrots, lilies, sweet potatoes, lotus roots, green vegetables and Chinese cabbage, because the roots of vegetables contain more inorganic salts. The content of calcium in human body can directly affect the flexibility and excitability of human heart, blood vessels and muscles, and calcium supplementation can also improve the cold resistance of human body. Foods containing more calcium are: milk, bean products, shrimp skin, kelp, Nostoc flagelliforme, sesame sauce and so on.
Third, eat more foods rich in vitamin B2, vitamin A and vitamin C to prevent diseases such as angular stomatitis, cheilitis and glossitis. The cold climate has strengthened the oxidation function of human body, and the vitamin metabolism of human body has also changed obviously, which is prone to symptoms such as dry skin, chapped skin, angular stomatitis and cheilitis. Therefore, vitamin B2 should be supplemented in time in the diet, mainly in animal liver, eggs, milk, beans and other foods; Foods rich in vitamin A include animal liver, carrots, pumpkins and red sweet potatoes. Vitamin C mainly exists in fresh vegetables and fruits. Wu Qiaojun
Among the meats, dog meat, mutton, beef, venison, roe, pheasant, duck, quail, crucian carp, tortoise, octopus and grass carp have the best cold-proof effect. They are rich in protein, carbohydrates and fat, and produce more calories, which can benefit kidney and strengthen yang, warm middle-warmer and lower-warmer, benefit qi and generate blood.
● Rootstock According to research, women's fear of cold, especially the elderly, is related to the lack of inorganic salts in the body. Carrots, sweet potatoes, green vegetables, Chinese cabbage, lotus roots, cauliflower, green onions, potatoes and other root vegetables contain a lot of minerals, which can be mixed with meat to keep out the cold.
● Iron-containing foods Women with iron deficiency anemia are easy to be afraid of cold, and should eat more iron-containing foods, such as animal blood, egg yolk, donkey meat, pig liver, bovine kidney, sheep tongue, soybeans, sesame seeds, yuba, black fungus and so on.
● Iodine-containing foods The thyroid gland of the human body can secrete a hormone called thyroxine, which has a thermogenic effect, and thyroxine is composed of iodine and tyrosine. Tyrosine can be "produced" by the body, but iodine has to be supplemented by the outside world. Kelp, laver, shellfish, oysters, sardines, spinach, fish and shrimp are rich in iodine, so you may choose to eat them.
Principles of dietary health care in winter
In winter, you can add some "fat, sweet and delicious" foods to your daily diet, but not too much. In winter, the digestive function of human body is more active than in spring, summer and autumn, and the secretion of gastric juice, acidity and food intake increase, which reflects the increase of human body's demand for heat energy in winter. When the body is in a cold environment, in order to maintain body temperature balance, it is necessary to increase the metabolic rate in the body, thus increasing the demand for food, especially for fatty food. Eating the right amount of fat has good cold resistance and freezing resistance, but it should not be too much to prevent hyperlipidemia and obesity.
The nutritional feature of winter diet is to increase calories. Among the three thermogenic nutrients, the intake of protein can be kept at the usual level, and the increase of calories should be mainly ensured by increasing the intake of sugar and fat. Minerals should be maintained at the usual requirement or slightly higher. You can choose foods with high fat content to increase calories. In the supply of vitamins, we should pay special attention to increasing the content of vitamin C. We can eat more vegetables such as radishes, carrots, potatoes and spinach and fruits such as oranges, apples and bananas, and at the same time increase animal livers, lean meat, fresh fish, eggs and beans to ensure the body's demand for vitamins.
Winter is the time when kidney governs order. Kidney governs salty taste, and heart governs bitter taste. Saltiness can overcome bitterness. Therefore, "Notes of the Four Seasons" points out: "The kidney water in winter is salty, so it is appropriate to nourish the heart." Therefore, the taste of diet should be salty and bitter, so as to nourish the heart, protect the heart and kidney, eat spicy products, make the lung qi direct and consolidate the kidney qi. Although it is advisable to eat hot food in winter, it is not advisable to binge drink hot things and eat more onions, so as not to turn latent yang depression into heat. Hard and cold food is forbidden in winter. This kind of food is mostly yin, which is easy to hurt the spleen and stomach. For example, people with kidney-yang deficiency often cause diseases such as depression of qi, cold limbs, diarrhea, and clearing the valley.
There are three kinds of diet recuperation: one is porridge, and ancient health experts advocate drinking some hot porridge from late winter morning. "Eating is right" holds that mutton porridge should be eaten in winter to warm the yang. If you add red dates and red beans to japonica rice porridge, you can feel warm and energetic. People have the habit of eating red bean porridge on the solstice in winter. They eat Laba porridge on the eighth day of the twelfth lunar month and Babao porridge on the 25th of the twelfth lunar month. In winter, it is advisable to eat cereal porridge that nourishes the heart and relieves annoyance, radish porridge that helps digestion and phlegm removal, yam porridge that tonifies the lung and stomach, walnut porridge that nourishes yin and essence, Poria porridge that strengthens the spleen and nourishes the stomach, jujube porridge that nourishes qi and yin, corn porridge that mediates appetite, and sweet potato porridge that nourishes liver and kidney. Second, it is appropriate to warm the product to take the meaning of yang and yin. If you want to eat beef and mutton, dog meat, longan meat, dates, eggs, yam, pig blood, glutinous rice, leeks and so on. Drinking a small glass of wine for dinner every day in winter is of great benefit to middle-aged and elderly people. Sanyi nuts, eat more walnuts, chestnuts, pine nuts, peanuts, sunflower seeds, sesame seeds, black beans and black rice in winter. It should be noted that obese people avoid being fat, sweet and warm.
Warm products such as mutton and chicken in winter are suitable for people with yang deficiency. Duck and goose are the best supplements for deficiency of both qi and yin. It is pointed out in the "Fun Life Diet Spectrum" that ducks nourish the yin of the five internal organs, clear the heat of deficiency and fatigue, nourish blood, run water, nourish the stomach and produce fluid.
The dry climate in winter often makes people feel dry and uncomfortable with their noses and throats. At this time, if you can eat some fruits that can quench your thirst and moisten your throat, it will make people feel refreshed and comfortable.
Pears and sugarcane are health care and medicinal fruits in winter. Pear has the functions of promoting fluid production to quench thirst, relieving cough and resolving phlegm, clearing away heat and reducing fire, nourishing blood and promoting granulation, moistening lung and removing dryness, and is most suitable for patients with internal heat in winter. It is especially suitable for cough due to lung heat, wind-heat in children, dry throat and sore throat, and dry stool. Pear also has the functions of lowering blood pressure, clearing away heat and calming nerves, protecting liver and helping digestion. However, pear is cold, children with spleen and stomach deficiency and indigestion should not eat more.
Sugarcane is nourishing, clearing away heat and rich in nutrition. It has certain curative effect on hypoglycemia, dry stool, dysuria, nausea and vomiting, cough due to deficiency heat, high fever and polydipsia. People who are overworked or faint from hunger will refresh themselves as long as they eat two pieces of sugar cane. But people with cold sugar cane, spleen and stomach deficiency and stomachache should eat less.
In addition, apples, oranges, bananas and hawthorn are all suitable for winter consumption. But when eating these fruits, enough is enough, not the more the better.