Eat more of these "five high" foods for your family in winter. It will not only keep out the cold, but also improve immunity and have a healthy winter.

Winter is the time to hide essence and accumulate energy. Winter supplementation is most suitable during the period from the beginning of winter to the beginning of spring. If you take appropriate supplements during this period, it will not only improve the body's ability to withstand cold, but also enhance immunity. There are old sayings: "Three-nine tonify one winter, and there will be no pain in the coming year" and "Tortifying in winter will kill tigers in spring", which all illustrate the importance of tonic in winter.

So how should we take supplements correctly in winter? You can give your family more "five high foods", which are high in protein, high in vitamins, high in iodine, high in calcium, and high in iron.

These foods can provide energy to the body very well. Diet is an important factor in maintaining the body's operation, especially diet in winter is particularly important.

1. High protein

The nutrients needed by the human body are carbohydrates, proteins and fats. Among them, about 30% of the energy of eaten protein will be emitted from the body surface, while only about 5% of carbohydrates and fats will be emitted. Therefore, eating more protein will not only prevent us from gaining weight, but can also help us keep out the cold.

So what are the best sources of protein? It's an egg. The protein in eggs is the easiest for the human body to digest and absorb, and it is high quality and cheap. You can make boiled eggs, poached eggs, and scrambled eggs, which are nutritious and delicious. Especially in winter, eating a bowl of hot poached eggs makes you feel happy.

However, you should pay attention when boiling eggs. Just boil the water for 10 minutes. If the eggs are boiled for too long, the surface of the yolk will turn green. This is iron sulfide that is not easily digested by the human body. It not only affects the taste, but also Not good for health.

It is recommended that each person eat 2 eggs a day, especially if there are children at home. It is best to eat boiled eggs to retain the most complete nutrition.

2. High in vitamins

You should eat more vitamins in winter, especially in dry northern areas, where oral ulcers are prone to occur, so you need to supplement more B vitamins. Where are the B vitamins found? Mainly found in various coarse grains and miscellaneous grains. For example, among whole wheat, brown rice, buckwheat, corn, and oats, you can eat more whole grains instead of white rice in winter.

At the same time, you should also eat more fresh fruits and vegetables, preferably those in season. Spinach, lettuce, chrysanthemum, radish, etc. in winter are all good choices.

3. High iodine

Iodine plays an important role in the metabolism of the human body, especially in children. Iodine deficiency will affect the development of nerves, muscles, and height. Chinese people are prone to iodine deficiency, so they require additional iodine to be added to table salt.

Foods rich in iodine are mainly seafood, such as seaweed, kelp, etc. In winter, you can stew kelp soup and make seaweed and egg soup, which is nutritious and delicious.

4. High calcium

Foods high in calcium can make bones strong and promote the development of teeth and muscles. Especially children and middle-aged and elderly people need to eat more high-calcium foods. Being prone to cramps is also due to calcium deficiency. Pay extra attention to calcium supplements in your daily diet.

Foods high in calcium are mainly eggs, milk, cabbage, celery, spinach, mustard greens and seafood, such as seaweed and kelp.

5. High-speed rail

Iron supplementation can strengthen the body, keep the complexion rosy, and full of energy. Women especially need iron supplements. According to a survey by the World Health Organization, about 50% of girls, 20% of adult women, and 40% of pregnant women will develop iron deficiency anemia. Therefore, iron supplementation is particularly important in the diet.

Foods rich in iron include: black fungus, egg yolk, milk, lentils and animal offal. However, although animal offal is high in iron, it is also high in cholesterol. If it is high in iron, it is not suitable to eat animal offal.

The recipes for the five-high food are ready! Everyone can learn it and cook it for their families. As a family, take good care of your body and spend the winter healthy.

1. Seaweed and egg soup

Ingredients: seaweed, eggs, salt

Method:

1. Beat the eggs with salt. Wash the seaweed.

2. After the water boils, turn down the heat and pour the beaten egg liquid around the boiling water in the middle.

3. Add the washed seaweed, salt and sesame oil Just season.

2. Multigrain rice

Ingredients: rice, black rice, red rice, corn mash, lentils or various grains

Method:

1. Soak the grains for 3-4 hours in advance

2. Pour into the rice cooker and add a little more water than the usual white rice

3. Cook< /p>