lettuce
Eating more lettuce in the slight cold season can enhance the secretion of gastric juice and digestive juice and bile. Lettuce contains 27 times as much potassium as sodium, and contains vitamins that can promote urination and maintain water balance, which is of great benefit to patients with hypertension and heart disease. The iodine content in lettuce is high, which will have a beneficial effect on the basic metabolism and physical development of human body. The nutrition of lettuce leaves is much higher than that of lettuce stems. Fluorine contained in lettuce diet can participate in the formation of enamel and dentin and the growth of bones. In addition, the slight cold solar terms are particularly prone to colds and coughs, and eating more lettuce leaves can also relieve cough.
pak choi
Chinese cabbage is a very seasonal vegetable in winter. It contains more carotene than beans, tomatoes and melons, and is also rich in vitamin C, which can promote the metabolism of skin cells and have a cosmetic effect. Chinese cabbage is also the most abundant vegetable in minerals and vitamins, with higher calcium, vitamin C and carotene than Chinese cabbage.
Lettuce with loose leaves
Youmai cuisine is rich in water and low in calories, and contains vitamin C, vitamin B2, carotene, calcium, iron, phosphorus, potassium and other nutrients. It is also a good source of dietary fiber, which can prevent constipation and has a strong protective effect on our stomach. And the benefits of oil wheat vegetables are far more than that. Compared with lettuce, the protein content of oilseed lettuce is 40% higher, the carotene content is 1.4 times, the calcium content is twice as high, and the iron content is 33% higher. Youmai vegetable is a kind of green leafy vegetable, which contains more vitamins, calcium and iron, and the contents of vitamin A, vitamin B and vitamin C are not low. It is called the top grade of lettuce, and we can't miss it in cold winter.
white radish
As Chinese medicine says, "eat radish in winter and ginger in summer" and "radish goes to the streets and pharmacies are closed", white radish is a very healthy vegetable suitable for cold weather. White radish can moisten the throat and stimulate appetite. Eating more radish is beneficial to digestion, and its spicy ingredients can promote gastric juice secretion and regulate gastrointestinal function. Vitamin C in white radish can help eliminate waste in the body and promote the metabolism of the body.
celery
Every 100g celery contains 2.2g of protein, 8.5mg of calcium, 6 1mg of phosphorus and 8.5mg of iron, and is rich in carotene and vitamins. The content of protein is 1 times higher than that of common fruits and vegetables, and the iron content is about 20 times that of tomato. It should be noted that the nutrient content of celery leaves is higher than that of celery stems, the carotene content is 88 times that of stems, and the vitamin B 1 is 17 times that of stems, so be careful not to miss celery leaves when eating celery.
carrot
Carrot is a crispy and nutritious home-cooked dish, which is known as "Little Ginseng". Carrots are rich in sugar, fat, volatile oil, carotene, vitamin A, vitamin B 1, vitamin B2, anthocyanin, calcium, iron and other nutrients.
Efficacy: It is beneficial to health and longevity, benefiting liver and improving eyesight, enhancing immune function, relaxing bowels, beauty beauty, preventing arteriosclerosis, lowering blood pressure, reducing heart disease and preventing colds.
lotus root
Lotus root is slightly sweet and crisp, and can be eaten raw or cooked. It is one of the common dishes. Lotus root is also a kind of plant with high medicinal value. Its roots, leaves, flowers and fruits are all treasures, which can be nourishing and used as medicine. Lotus root powder can help digestion, stop diarrhea, stimulate appetite, clear away heat, nourish and prevent internal bleeding. It is a good liquid food and tonic for women, children and patients. Lotus root is rich in vitamin C and minerals, and it is effective, beneficial to the heart, promoting metabolism and preventing rough skin.
Crown daisy
Chrysanthemum is a kind of vegetable with comprehensive nutrition, which is rich in vitamins, amino acids, fat, protein and a lot of minerals such as sodium and potassium. Its carotene content is also relatively high, which is 1.5 ~ 30 times that of cucumber, eggplant and other vegetables. Chrysanthemum morifolium contains volatile oil with special fragrance, which is helpful for regulating qi, promoting digestion, stimulating appetite and stimulating appetite. Rich crude fiber can help intestinal peristalsis and promote defecation, which is very beneficial to our stomach in winter and can help us excrete toxins in winter. Friends should not miss it.
The principle of mild cold and healthy diet
How to pay attention to nursed back to health and recommend several health dishes to the audience at this stage? The principle of diet health care law is to eat more warm food, with both meat and vegetables.
1, the food should be warm. Winter is a good time to eat mutton and chicken, especially for people with yang deficiency: duck and goose are the best supplements for people with yin deficiency. Avoid sticking cold food in the diet. Drinking hot porridge in winter is also very suitable, such as mutton porridge, Wenyang: cereal porridge, nourishing the heart and removing troubles; Walnut porridge, nourishing yin and solidifying essence; Sweet potato porridge, nourishing liver and kidney; Jujube porridge can make people feel warm and energetic; After the yam porridge and rice are boiled, two yams and a dozen jujubes are added, which has the function of tonifying kidney and blood.
2. Food should be mixed. In other words, the food should be diversified, fine and coarse, and vegetarian food should be eaten. In winter, people tend to prefer foods with high protein, fat and sugar, and do not eat or eat less coarse grains, vegetables and fruits. This is not only easy to make people suffer from iron deficiency anemia, vitamin deficiency, constipation, angular stomatitis, gingival bleeding and other diseases.
How to keep healthy scientifically in the slight cold solar terms?
First, eat more mutton to prevent colds. After slight cold comes Sanjiu, which is the key to health preservation in winter. Moreover, March 9th is also the coldest time in winter. Be sure to keep out the cold during this time and eat more mutton on weekdays, such as drinking mutton offal soup and eating hot pot. These are all good choices, because mutton is mild and can achieve the effect of warming.
Second, food nourishes the kidneys. According to the ancestor's health preserving theory, the five internal organs corresponding to winter belong to the kidney, and the kidney belongs to water, and the kidney is broad, not only referring to the kidney essence on both sides of the body, but representing two systems, one is the reproductive system and the other is the urinary system. And the vitality of the five internal organs lies in the kidney. If a person's kidney is weak, it means that his vitality is insufficient, and there will be many uncomfortable symptoms, such as fatigue, listlessness, and weakness in his waist and knees.
1, color supplement, the theory of traditional Chinese medicine has always been to eat color supplement, and the kidney belongs to black in the five colors, so eating more black food is beneficial to nourishing the kidney. Nature has given us very rich food, and there are many black foods, such as black beans, black dates, black sesame seeds and black fungus, which are all good choices.
2. Add more protein. Protein is an indispensable nutrient for human body. Engels said, "Without protein, there would be no life". Protein accounts for 65,438+06%-20% of the human body and is an important substance of life. Except for aqueous humor and bile, the body is made up of protein, including nails and hair. Protein is also full of kidney-qi, so you should eat enough protein in winter. There are many foods including protein and some birds. Chicken, beef, mutton, etc. Are all good choices. However, it is necessary to supplement plant protein properly. You can eat more soy products, drink some soy milk, and supplement your body with protein.
Third, exercise. This is indispensable. Life lies in exercise. If you can exercise every day in winter, your physical fitness will be stronger.
What food does the slight cold solar term eat? 2 What does Xiao Han eat?
1, mutton
"Slight cold" is the coldest time of the year, and people are easily attacked by the cold. The quickest and most effective way to resist the cold is not a cotton-padded coat, but a bowl of steaming mutton soup. Mutton is the most cost-effective warm tonic food. If you cook it with some angelica, yam and carrot, and season it with green onions and ginger, it is recommended to eat it once a week, which will not get angry and make winter warm.
2. Chicken soup
Old Nanjing also has the habit of eating a chicken and an egg every September, so on this chilly day, chicken soup and eggs are indispensable on the table of the citizens. It is said that most of the nutrients in chicken bones and chicken will be dissolved in soup and easily absorbed by the human body when boiled slowly with slow fire. It is a good product for invigorating qi and enriching blood in winter and contains a lot of calcium. Stewed hens, with some health care materials will be better. Put whatever you have at home, such as red dates, lotus seeds, medlar, longan and so on. Can also be paired with mushrooms, yam, cordyceps, or scallops and seaweed. It tastes delicious and peaceful. Simmer for 2-3 hours, then skim off the grease. Eating and drinking chicken directly, making hot pot soup base, or cooking noodles with chicken soup in the morning are all good.
3. Glutinous rice
Traditionally in Guangzhou, Xiao Han eats glutinous rice in the morning. In order to avoid being too glutinous, it is generally 60% glutinous rice and 40% fragrant rice. Chop bacon and sausage, stir-fry peanuts, add some chopped onions and mix in rice. Glutinous rice means warm, and it is warm from the beginning of the year to the end of the year. Because the sugar content of glutinous rice is higher than that of rice, it feels warm all over after eating, which is conducive to driving out the cold. Theoretically speaking, glutinous rice has the effect of tonifying the middle energizer and benefiting qi, and it is most suitable to eat glutinous rice in cold season.
4. Vegetable rice
Vegetable rice is very common and nutritious in Jiangsu and Zhejiang provinces. In addition to ordinary rice, your favorite vegetables supplement the essential vitamins of the human body and are also very good food. Vegetable rice is fried with rice, with bacon, sausage, ham and diced salted duck. Among them, short-legged yellow duck and salted duck are famous specialties in Nanjing, which are very distinctive in Nanjing.
5, Laba porridge
As we all know, Laba porridge can contain many healthy ingredients, and eating a lot of nuts at a time is also very bad. Laba porridge can solve this problem well. You can put peeled jujube paste, chestnuts, water chestnut rice, millet, glutinous rice, white rice and yellow rice in it, and you can also add some almonds, melon seeds, peach kernels and peanuts.
6. Little carrots
Radish is produced in large quantities in winter. Radish is also a good food, which helps the body to discharge a lot of waste gas. As long as it is boiled, it is delicious. The ancients said, "Eat radish in winter and ginger in summer, without the doctor opening a pharmacy." Radish is also called "ginseng", which shows how important radish is in winter.
7.pears
Pears are common in winter, often because they contain a lot of water. People who are used to eating big fish and big meat will also want to eat some pears, which will help the body detoxify, be sweet and sour, quench thirst and cough, and moisten the lungs. Eating pears is the best fruit at this time.
What should slight cold pay attention to:
Frostbite prevention
The slight cold solar term is the coldest time period in the "March 9", and many readers are worried about frostbite and come to "report" on time. Especially some girls are handsome and slim, but their hands are stretched out like slender carrots, red and swollen!
People often rub their hands with ginger, snow water and ice cubes, and use pepper water to prevent freezing, which promotes blood circulation in their hands and accelerates blood circulation. Du Changming, director of the dermatology department of Nanjing Hospital of Integrated Traditional Chinese and Western Medicine, said that these methods can only prevent frostbite, but cannot treat frostbite. If used improperly, it will also lead to chilblain, and may also cause skin ulceration, which will make the condition worse.
There is also a method of soaking in warm water to exercise the contraction and expansion function of blood vessels, but it is only suitable for the formation of frostbite, reducing the probability of occurrence, having no therapeutic effect on frostbite that has already formed, and even aggravating symptoms such as swelling.
Lian Sanjiu
Time should be sooner rather than later: during the interval of slight cold solar terms, it is best to do exercise in the morning after sunrise, because the temperature rises after sunrise, the pollutants in the air are also reduced, and there is also the function of sunbathing to avoid catching a cold.
The amount of exercise should be small but not large: the amount of exercise should be gradually increased from small to large at a time, and don't do strenuous exercise suddenly to avoid accidents. Be sure to be fully prepared before exercise. Due to the low temperature in winter, slow blood flow, reduced elasticity and flexibility of muscles, joints and ligaments, sports injuries are prone to occur. The amount of exercise should not be large, and Tai Ji Chuan, brisk walking, gymnastics and other exercises can be carried out.
Inhale through your nose, not your mouth. Sports ventilation should adopt the way of breathing through nasal inhalation, because inhaling through nasal cavity can humidify and warm the air, and can also help prevent dust and bacteria from protecting the respiratory tract. In addition, winter exercise should choose the way and place of exercise according to the weather conditions of the day, and avoid exercising in strong wind, heavy snow, fog and cold. Exercise should be done indoors in the above weather.
Little common sense of slight cold solar terms:
Slight cold tonic is based on people's diet.
Speaking of tonic, there has been a saying since ancient times that "three nine make up one winter, and there will be no disease in the coming year". After eating in spring, summer and autumn, the yin, yang, qi and blood of zang-fu organs will decrease to some extent. Reasonable tonic can not only replenish qi, blood and body fluid in time to resist the cold, but also make young people suffer from less diseases in the future and achieve the goal of getting twice the result with half the effort. Tonifying in winter, combining food tonic with medicine tonic, and warming tonic is appropriate.
Fat, sweet and delicious, eating too much will hurt your health.
Generally speaking, young people have a vigorous metabolism and need more protein and calories than the elderly, and calories mainly come from carbohydrates and fats. Carbohydrates mainly come from cereals, so young people should ensure enough food intake, pay attention to the proportion of coarse grains in flour and rice, and take in a proper amount of fat, all of which should be considered when choosing medicated diet for tonic. But young people have the characteristics of young people. There are often people who eat greasy and spicy products and attract uninvited guests-"acne", which brings endless troubles to young people.
Warming is the best way to keep warm.
Traditional Chinese medicine believes that cold is yin evil, and the coldest solar term is also the most prosperous period of yin evil. From the point of view of diet health, we should pay special attention to eating more warm food in our daily diet to supplement our health and prevent the invasion of cold climate. Commonly used tonics include Ginseng, Astragalus, Colla Corii Asini, Cordyceps sinensis, Polygonum Multiflori Radix, Lycium barbarum and Angelica sinensis. Dietary supplement should choose mutton, dog meat, pork, chicken, duck, eel, turtle, Spanish mackerel, sea shrimp and other foods such as walnut kernel, jujube, longan, sesame, yam, lotus seed, lily, chestnut, etc. All the above foods have the effects of nourishing spleen and stomach, warming kidney and strengthening yang, strengthening spleen and resolving phlegm, relieving cough and tonifying lung. Of course, people who are too hot, too solid and easy to get angry should pay attention to slow tonic and eat less.
Winter exercise varies from person to person.
The slight cold solar term is the coldest time of the year in the "March 9" cold weather. This is a good opportunity for people to strengthen physical exercise and improve their physical fitness. However, according to one's physical condition, one must not be blind. Even strong people should pay attention to the ways and methods of exercise. You can take part in 2 ~ 3 fitness exercises every week, such as swimming, playing tennis and bowling. In our daily life, we should often walk, jog and exercise. In addition, we should pay attention to indoor ventilation and keep warm when going out to prevent respiratory diseases. In a word, the slight cold regimen should vary from person to person, and people should eat food to make up for it.
Foot massage
Life lies in exercise. The folk proverb also says, "if you move in winter, you will get less sick;" Lazy in winter, drink a bowl of medicine. "This shows the importance of winter exercise. People who are good at keeping in good health should insist on physical exercise in winter to achieve the effects of nourishing liver and kidney, relaxing tendons and activating collaterals, dredging qi pulse and enhancing their own resistance. For example, yoga, Tai Ji Chuan, walking, jogging, skipping rope, kicking shuttlecock, playing ball, doing exercises, practicing boxing and sword, etc. Are suitable for winter exercise. Keep warm during winter exercise to prevent colds. Psychologically, be calm, worry less, be optimistic, don't worry about trifles, be calm and add fun.