In winter, the climate is cold, with yin flourishing and yang declining. Under the influence of cold temperature, the physiological function and appetite of human body will change. Therefore, it is very necessary to adjust the diet reasonably, ensure the sufficiency of essential nutrients, improve the cold tolerance and immune function of the elderly, and make them spend the winter safely and smoothly.
First of all, we must ensure the supply of heat energy. The cold climate in winter affects the endocrine system of human body, which increases the secretion of thyroxine and adrenaline, thus promoting and accelerating the decomposition of protein, fat and carbohydrate, increasing the body's cold-proof ability, thus causing excessive loss of heat. Therefore, nutrition in winter should be based on increasing heat energy, and foods rich in carbohydrates and fats can be properly ingested. For the elderly, the intake of fat should not be too much, so as not to induce other diseases of the elderly, but enough protein should be taken, because the decomposition of protein is enhanced, and the human body is prone to negative nitrogen balance. The supply of protein should be 15 ~ 17% of the total calories, and the supply of protein should be mainly high-quality protein, such as lean meat, eggs, fish, milk, beans and their products. Protein contained in these foods is not only easy for human body to digest and absorb, but also rich in essential amino acids with high nutritional value, which can increase human body's cold resistance and disease resistance.
Winter is also the off-season of vegetables, and the number of vegetables is small and the varieties are monotonous, especially in northern China. Therefore, often after a winter, the human body appears vitamin deficiency, such as vitamin C deficiency, which causes many elderly people to have symptoms such as oral ulcer, swelling and pain of root, bleeding and constipation. Its prevention and control method should first expand the food source, and the green leafy vegetables are relatively reduced in winter, so you can eat some potatoes, such as sweet potatoes and potatoes. Are rich in vitamin C and vitamin B, especially lack of vitamin A, and red sweet potatoes also contain more carotene. Eating more potatoes can not only supplement vitamins, but also clear away heat and eliminate plague. In addition to Chinese cabbage, cabbage, radish heart, white radish, carrot, bean sprouts, mung bean sprouts, rape and so on. It should also be selected in the main course listed in winter. These vegetables are rich in vitamins. As long as the varieties are changed frequently and matched reasonably, the vitamin demand of the human body can still be supplemented. The cold in winter will also affect the nutritional metabolism of the human body and increase the consumption of various nutrients to varying degrees. Due to the influence of digestion, absorption and metabolism in the body, the elderly often lack potassium, calcium, sodium, iron and other elements. In addition, the inorganic salts discharged with urine in winter increase, which should be supplemented in time. You can eat more foods rich in calcium, iron, sodium and potassium, such as shrimp, shrimp skin, sesame paste, pork liver and bananas. If there is low sodium, it tastes slightly salty when cooking, so it can be supplemented.
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What food is good to eat in winter?
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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 reduce immune system function.
, reduce the resistance to pathogens, leading to upper respiratory tract infection and gastrointestinal inflammation. Therefore, we should eat enough protein, fat and carbohydrates in winter.
Compounds, vitamins and minerals. While maintaining food diversity, the following eight foods are especially recommended:
1, soybean sprouts
Soybean sprouts are the product of soybean soaking and germination in water. In this process, under the action of their own enzymes, the protein structure in soybeans becomes loose and lays eggs.
It improves the digestibility and biological potency of white matter, increases the contents of vitamins B 1, B2, C and the amount of water-soluble cellulose, and is an ideal vegetable with high nutrition.
2. Milk
Milk is one of the best sources of human nutrients, and protein contains 9 essential amino acids. Fat particles are small and highly dispersed.
High digestibility; 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 has a taste.
Ganping has the functions of tonifying deficiency, nourishing the body, promoting fluid production 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 as high as pork legs. It mainly contains monounsaturated fatty acids and polyunsaturated fatty acids.
Saturated fatty acids, including 50% essential fatty acids needed by human body, phospholipids, soybean brass and biotin, so eating black beans did not cause hyperlipidemia.
Danger, and the role 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. fragrant mushrooms
Lentinus edodes contains a variety of vitamins and minerals, more than 50 enzymes and free amino acids, choline, adenine, ergosterol and lentinan, which have inhibitory effects in vivo.
Synthesize cholesterol, promote the decomposition and excretion of cholesterol, and prevent the increase of blood lipid.
5. Soybean seeds
Soybean has complete nutrients, among which protein is a "whole protein" with high lysine content, which can make up for the lack of lysine in grains. it
It can be used as both a vegetable and a substitute for grain. 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
Auricularia auricula contains many trace elements, such as vitamin B 1, B2, carotene, mannose, pentose, xylose, lecithin, cephalin, calcium and iron.
Can prevent blood coagulation, cardiovascular and cerebrovascular diseases, and dry stool. Traditional Chinese medicine believes that auricularia auricula is flat and sweet, and has the effects of invigorating qi, improving intelligence and generating blood.
Blood, backache, leg weakness and numbness of limbs are effective.
7.dog meat
Dog meat contains more taurine and peptides, but little fat. Traditional Chinese medicine believes that dog meat is warm and has the effects of tonifying kidney, helping yang and dispelling cold.
Fear of cold, cold limbs, polyuria at night and increased calories all have good effects.
8. Rod
Perch is rich in digestible protein, fat, vitamin B2, nicotinic acid, calcium, phosphorus, potassium, copper, iron and selenium. Chinese medicine believes that perch
Warm and sweet in nature, it 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 as snow and delicate fish. This is the best perch.
Season.
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Cold food in winter
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, winter meals should have the following characteristics:
Eat more staple food, and eat some mutton, quail and sea cucumber properly. 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.
★ Original finishing of Komatsu blog. Please indicate the reprint.