The three thermogenic nutrients are protein, fat and carbohydrate, which are the source of human body's heat. But nutritionists say that foods rich in protein can stimulate heat production more than carbohydrates or fats. Generally speaking, 1 g protein causes about 4000 calories in the body, and protein is not easy to be converted into fat immediately. Therefore, eating some high-protein foods in moderation in winter can not only increase the body's heat energy, enhance the ability to keep out the cold, but also better control the weight. But try to choose low-fat protein foods, such as beans, dairy products, fish, lean meat and eggs. Avoid eating too much fat.

Eggs (of hens)

2. Foods rich in iodine

There is a substance called thyroxine in the thyroid secretion of human body, which can strengthen the basic metabolism of the body, accelerate the oxidation of cells and tissues in the body, promote the conversion of protein, carbohydrates and fats into energy, and increase the heat production capacity of the body. Iodine is an important raw material for the synthesis of thyroxine, so supplementing iodine can help the human body generate heat energy and resist the cold.

Foods rich in iodine mainly include kelp, black sesame, laver, shellfish, sea cucumber and jellyfish. The iodine content of celery, spinach, Chinese cabbage, Chinese cabbage, green pepper and other vegetables is also high. It should be noted that patients with thyroid diseases such as thyroid nodules, hyperthyroidism and thyroiditis should not eat more.

Giant algae

3. foods rich in vitamin e.

Vitamin E has antioxidant effect, which can scavenge free radicals, alleviate the damage of immune system, delay the aging of blood vessels, prevent blood vessel blockage and promote peripheral blood circulation, thus increasing the skin surface temperature and improving the cold condition of hands and feet. Therefore, in the cold winter, increasing the intake of vitamin E in moderation can help the human body resist the cold.

Foods rich in vitamin E mainly include nuts, cereals, corn oil, animal livers, sweet potatoes, carrots, kiwis, cabbages and spinach.

nut

4. foods rich in vitamin B.

Among the B vitamins, vitamins B 1, B2 and B3 all participate in the energy metabolism of the body and need to be supplemented in time.

Foods rich in vitamin B 1 include animal liver, millet, beans, brown rice, potatoes, bananas and lean pork. Vitamin B2 mainly exists in milk and its products, mushrooms, eggs, peanuts, soybeans, green leafy vegetables and other foods. Yeast, egg yolk, beans and nuts are rich in vitamin B3.

pork liver

5. foods rich in vitamin C.

Vitamin C can not only enhance human immunity and resistance, but also improve human cold resistance. Studies have shown that vitamin C can help people to slow down the rectal temperature drop caused by cold, and at the same time alleviate the excessive stress response of adrenal gland to low temperature, thus enhancing the human body's tolerance to cold. Vitamin C mainly comes from green pepper, winter jujube, kiwi fruit, cauliflower, grapefruit, citrus, tomato, broccoli and other foods.

green pepper

6. Foods rich in iron

Studies have shown that many people's fear of cold in winter is related to iron deficiency in their bodies. Anemic people's body temperature is 0.7℃ lower than those with normal hemoglobin in the body, and they produce less heat. When the iron intake increases, the cold tolerance of the body is obviously enhanced. Therefore, people who are afraid of cold, especially women, can eat more iron-rich foods, such as liver, lean meat, egg yolk, pig blood, duck blood and so on. Although plant foods such as red dates, spinach, black fungus and black sesame have high sugar content, their absorption rate is low.