In winter, we often need to supplement a lot of high-calorie and high-fat foods to replace the calories consumed by cold, so we should pay attention to a lot of food, but winter tonic is not just eating meat. So what vegetarian food can you eat for winter tonic? What is the dietary principle of winter tonic?

1, vegetarian in winter

1, yam. Since ancient times, yam has been regarded as a "tonic" with good quality and low price. Its taste is sweet and flat, benefiting qi and strengthening spleen. Amylase, polyphenol oxidase and other substances contained in it are beneficial to the digestion and absorption function of the spleen and stomach. In addition, yam contains a lot of mucin, which can prevent fat deposition in cardiovascular system and prevent arteriosclerosis.

2. chestnuts. Chinese medicine believes that chestnuts are sweet and warm, and have the effects of nourishing stomach and strengthening spleen, tonifying kidney and strengthening tendons, relieving cough and resolving phlegm. According to modern research, chestnut is a kind of dried fruit with high carbohydrate content, and it is also rich in vitamins and minerals, which is beneficial to the cold resistance of human body and is very suitable for winter consumption.

3. Shantou. Taro is not only rich in nutrients such as potassium and vitamin C, but also contains a natural polysaccharide plant gum, which can stimulate appetite, help digestion, stop diarrhea, and has the function of dietary fiber, which can moisten the intestines and relieve constipation. Chinese medicine believes that taro is beneficial to the stomach and body fluid, and it is very suitable for tonifying deficiency.

4. mushrooms. It is low in calories and high in protein and vitamins. It can provide various vitamins needed by human body and promote the absorption of calcium in the body. Regular consumption of mushrooms also has a good effect on enhancing immunity and preventing colds.

5. hey Generally speaking, the principle of health preservation in winter should be to replenish qi and yang, nourish yin and tonify kidney, and Lycium barbarum is a good choice for tonic in winter. Lycium barbarum is sweet, which can tonify kidney, replenish essence, nourish liver and improve eyesight. In winter when the air is dry and cold, eyes are easy to dry and shed tears. Eating Lycium barbarum regularly can also alleviate these symptoms.

2. The principle of dietary supplement in winter

1, dietary and nutritional balance is the basis.

In winter, it is necessary to arrange the diet reasonably according to the principle of balanced diet and nutrition, and it is difficult to achieve the effect of tonic simply by relying on a certain food. You can refer to the pagoda of balanced diet recommended by China Nutrition Society and choose different kinds of food in proportion.

2, mainly grain and potatoes, with coarse grains.

Giving priority to cereals and potatoes, and paying attention to the matching of coarse and fine grains can obtain more comprehensive nutrition. Yam, sweet potato and taro are all potato foods, which are richer in dietary fiber and micronutrients than rice and white flour. It is a good choice to replace some staple foods with them. Chinese medicine believes that yam is sweet and flat in nature, and belongs to spleen, lung and kidney meridians. It has the functions of nourishing spleen and stomach, promoting fluid production and benefiting lung, tonifying kidney and astringent essence, and is suitable for winter consumption.

3. Eat more fresh fruits and vegetables.

There are many fresh fruits in autumn, such as pears, grapes and pomegranates. Chinese medicine believes that pears have the effects of moistening lung, promoting fluid production, relieving cough and resolving phlegm; Grapes can replenish qi and produce sperm, and can nourish liver and kidney. From a nutritional point of view, fruits and vegetables are rich in vitamins and minerals, as well as phytochemicals with antioxidant effects. These nutrients are beneficial to delaying aging, preventing cancer and keeping healthy. But fruit contains some sugar, so people with high blood sugar should not eat it. People with spleen and stomach deficiency and cold should not eat too many cool fruits, so as not to cause gastrointestinal discomfort.

4. Eat meat and eggs in moderation.

Many people pay attention to tonic in autumn, but eating too much meat will increase the burden on digestive and metabolic organs. It is a wise choice to eat meat and eggs in moderation, eat less fat, and choose some poultry meat that is easy to digest and absorb and has less fat.

5, the diet should be light and regular.

The tonic of big fish and big meat is not conducive to autumn health. We should stick to a light and regular diet in autumn.

6, moderate tonic, control weight.

"Sticking autumn fertilizer" is more suitable for people who are "bitter in summer". For people who stay in air-conditioned rooms in summer, have no appetite and have not lost weight, if they change into autumn, their weight will easily exceed the standard. Proper weight is of great significance for maintaining good health, so you should take proper supplements in autumn.

7. Replenish water in time

The most in the human body is water. Dry in autumn, pay attention to replenish water to your body in time. Thirst is a lagging signal of water shortage. Don't wait until you are thirsty to drink water.

8, the food should be warm, less cold and cool.

As the saying goes, "autumn melons hurt the stomach" is related to the stimulation of the stomach caused by unclean food and cold melons. It is not advisable to eat cold food after autumn, especially the food directly taken out of the refrigerator. It is advisable to eat warm food to avoid stomach upset.

Recommend several foods suitable for autumn consumption: blueberry yam, Sydney tremella soup, black-bone chicken stewed with yam and medlar, and corn lotus root ribs soup.