1, winter diet health tips
1, drink plenty of water
It is good for the intestines, especially the large intestine, especially where feces accumulate. Drinking more water can promote metabolism, thus shortening the retention time of feces in the intestine, reducing the absorption of toxins and the dissolution of water-soluble toxins. It is best to drink a cup of warm water on an empty stomach every morning. Besides, drinking water in the morning can also reduce blood viscosity and prevent cardiovascular and cerebrovascular diseases. This is the simplest and most effective way to keep fit in autumn and winter.
2. Eat vegetarian food two days a week.
Too much greasy or irritating food will produce a lot of toxins in metabolism, which will cause a huge burden on the stomach. Giving your stomach a rest is also one of the best ways to keep fit in autumn and winter.
3. Eat more fresh and organic food.
Eating less processed food, fast food and refreshing drinks should also be paid attention to in autumn and winter diet. These foods contain more preservatives and pigments, which are not good for your health. Fresh and organic food is healthier and more harmless.
4. Control the intake of salt in daily diet.
Excessive salt will lead to urine and sweat sealing, resulting in water accumulation in the body. If you always have a strong taste, you can try celery and other vegetables with natural salty taste instead of salt.
5. Add some vitamins appropriately.
Antioxidants such as vitamins C and E help to eliminate freedom in the body, thus achieving the goal of healthy diet in autumn and winter.
6. Don't eat too fast
Chewing more is easy to secrete more saliva, neutralize all kinds of toxic substances, and cause a benign chain reaction to discharge more toxins. In the fast food era, many people have the habit of eating and swallowing quickly, but in fact this is not conducive to digestive juice and detoxification.
2. Other health care projects in winter
1, appropriate sweating: in cloudy days in winter, it is advisable to protect yin essence and drain less body fluids. Therefore, it is necessary to "warm up when you are cold" in winter, but it is not necessary to warm up suddenly, especially to avoid heavy clothes and heavy fur.
2. Dancing, skating and playing ball are all good medicines to eliminate winter boredom and keep your spirits up.
3, good air: indoor air pollution in winter is dozens of times more serious than outdoor, people should pay attention to often open doors and windows for ventilation to purify the air, brain refreshing.
4, should be healthy feet: healthy feet mean fitness, people must always keep their feet clean and dry, wash and change socks frequently, and massage and stimulate foot acupuncture points when washing feet with warm water every day. Walk for more than half an hour every day to exercise your feet. Stick to rubbing the soles of your feet in the morning and evening to promote blood circulation. In addition, it is also important to choose a pair of comfortable, warm, light and hygroscopic shoes.
5. Proper disease prevention: Winter climate can induce the recurrence or aggravation of chronic diseases, and cold can also induce myocardial infarction and stroke, which can increase blood pressure and aggravate symptoms such as ulcers, rheumatism and glaucoma. Therefore, patients should pay attention to cold and warmth, especially to prevent the adverse stimulation of strong winds and cool weather to the body, so first-aid drugs should be prepared. At the same time, we should also pay attention to cold-resistant exercise, improve the ability to resist cold and disease, and prevent respiratory diseases.
6, appropriate porridge nursed back to health: winter diet should not be sticky and cold. Nutrition experts advocate drinking hot porridge in the morning and dieting and nourishing the stomach at dinner. Especially mutton porridge, glutinous rice, jujube and lily porridge, eight-treasure porridge, millet milk and rock sugar porridge are the most suitable.
7. Go to bed early: The sun is the spirit of winter, especially at night. The ancients advocated that people should go to bed early and get up late. Go to bed early to nourish yang, and get up late to solidify yin essence.
3. Winter nourishing food
First course: lotus root
The cold winter is the time when fresh lotus roots are on the market. The weather is dry in winter, so eating lotus root can nourish yin and clear away heat, moisten dryness and quench thirst, and clear the heart and soothe the nerves.
Fresh lotus root not only contains a lot of carbohydrates, but also is rich in protein, vitamins and minerals, and is also rich in dietary fiber, which is very beneficial for treating constipation and promoting the discharge of harmful substances.
● The best way to eat: Seven-hole lotus root has high starch content, less water, glutinous but not crisp, and is suitable for soup; Nine-hole lotus root has high water content, crisp and juicy, and is most suitable for cold salad or stir-frying.
● Best match: black and white fungus. With tremella can nourish lung yin, with auricularia can nourish kidney yin.
The first fruit: pear
Pear is called "natural mineral water" because it is fresh and juicy, contains 85% water, is sweet and sour, and is rich in vitamins and trace elements such as calcium, phosphorus, iron and iodine. Since ancient times, it has been known as the "Hundred Fruits School". In winter, the air is dry and there is little water. If you can insist on eating a certain amount of pears every day, you can relieve body dryness, promote fluid production and moisten the lungs.
● The best way to eat
Eating raw pears can obviously relieve symptoms such as dry throat, itching, pain, hoarseness, constipation and red urine in patients with upper respiratory tract infection; Boiled or steamed pears, such as steamed pears with rock sugar, can nourish yin and moisten the lungs, relieve cough and resolve phlegm, and have preventive and therapeutic effects on gout, rheumatism and arthritis, and are also good for cough and sore throat caused by lung heat.
● Best match: honey
Pear toffee, which is famous at home and abroad, is made of pears and honey and has obvious curative effect on patients with chronic cough due to lung heat.
The first nut: peanuts
Chinese medicine believes that peanuts are flat and sweet, and enter the spleen and lungs. Has the effects of invigorating spleen, regulating stomach, moistening lung, eliminating phlegm, nourishing and regulating qi, clearing throat and relieving cough. Indications: malnutrition, anorexia, asthenia, dry cough, scanty sputum, hemoptysis, purple skin, puerperal lactation, and dry stool.
● The best way to eat
Preferably fresh peanuts with shells. Cooked peanuts are not only easy to digest and absorb, but also can make full use of the medical and health care functions of peanut shells and inner red clothes. Peanut red coat can inhibit the dissolution of fibrin, promote platelet regeneration, treat thrombocytopenia and prevent hemorrhagic diseases; Peanut shells can lower blood pressure and regulate cholesterol.
● Best match: red dates.
Using red dates can strengthen the spleen, replenish blood and stop bleeding. It has certain curative effect on anemia due to spleen deficiency, especially for women.
The first banquet: hot pot
In winter, my friend's favorite restaurant is hot pot restaurant! Although we are constantly warned that eating too much hot pot is easy to get angry, it is rich in purine, and the heat of hot pot is relatively high. But in fact, hot pot is indeed the first choice for nourishing in winter.
The only thing to note is that when choosing hot pot, don't choose thick soup or spicy pot bottom to avoid getting angry; In addition, when choosing hot-boiled vegetables, you must not eat more meat and meatballs. You can also choose some vegetarian dishes such as chrysanthemum and kelp to match meat and vegetables to prevent the problem of excessive calories and protein.
The first supplement: yam
Yam not only has the reputation of "god of food", but also has the effect of "taking medicine". Yam contains amylase, polyphenol oxidase and other substances, which is beneficial to digestion and absorption of spleen and stomach; Yam contains a lot of mucins, vitamins and trace elements, which can effectively prevent the deposition of blood lipids on the blood vessel wall, prevent cardiovascular diseases and prolong life.
● The best way to eat: steaming, making soup and cooking. Steamed food has the least nutritional loss.
● Best collocation: Lycium barbarum.
If you don't eat yam alone, you can cook medlar yam porridge with medlar, which can better play a nourishing role.
The first drink: yellow wine
Yellow rice wine is one of the oldest liquors in the world, containing 18 amino acids, which is rare in the world's nutritious liquors. Yellow rice wine also contains high functional oligosaccharides, which can improve immunity and disease resistance, which is incomparable to wine and beer. Traditional Chinese medicine believes that yellow rice wine is hot and bitter, and has therapeutic effects such as dredging meridians, promoting blood circulation to remove blood stasis, warming spleen and stomach, moistening skin and eliminating dampness.
● Best drinking method: warm yellow rice wine, warm stomach and drive away cold. The appropriate temperature is 35℃ ~ 45℃.
● Best match: ebony.
In autumn, paying attention to diet is mainly based on "harvest", and matching with dark plum is just in line with the concept of "harvest". Dark plum has the functions of nourishing yin and promoting fluid production, moistening lung and protecting liver.
The first meat: cuttlefish
Regarding eating meat, there has always been a folk saying that "four legs are not as good as two legs, and two legs are not as good as no legs". Cuttlefish is rich in nutrition, with protein 13g per 100g of meat, only 0.7g of fat, and also contains carbohydrates, vitamins A and B, calcium, phosphorus, iron and other substances necessary for human body, so it is a nourishing food with high protein and low fat.
● The best way to eat: braise in soy sauce, stir-fry, stir-fry, stew, cold salad and soup, but it is more suitable for cuttlefish soup to prevent dryness.
● Best match: tofu. It is also a food for nourishing yin and promoting body fluid. Eating together can also play a complementary role in protein.
The first porridge: lily porridge
Lily tastes sweet and bitter, and its sex is flat. It is rich in nutrients, including protein, vitamins, carotene and some special effective components, such as starch, polysaccharide, pectin and various alkaloids, which has a certain effect on inhibiting the proliferation of cancer cells. Lily has the effects of moistening lung, relieving cough, clearing heart and calming nerves, and has become the top grade for winter consumption.
● The best way to eat: cook porridge.
Lily can be eaten as a dish, such as celery fried lily, lily fried beef; You can also cook porridge, such as lily porridge made of lily glutinous rice, and put a little rock sugar on it, which is not only delicious, but also can soothe the nerves and help sleep.
● Best match: almonds.
Almonds have the effects of moistening lung, relieving cough, clearing heart and calming nerves. Lily porridge is suitable for patients who are weak and have dry cough after illness.