24 solar terms's "first frost" is the last solar term in autumn, which alternates between autumn and winter.1October 23rd to 24th, 10. The climate is characterized by the fading of summer heat and the gradual cooling of the temperature, especially the large temperature difference between day and night in the morning and evening. When the ground water vapor condenses and forms dew, it will frost if it continues to cool down, that is, "gas is cold and dew condenses, and dew becomes frost". However, Taiwan Province Province belongs to a subtropical island climate, and the temperature of the flat land is not so low as to frost. On the contrary, we can see that the vegetation began to wither and the maple trees turned from green to red, showing a colorful autumn scenery. Diet and health in solar terms 1. Strengthen respiratory health care: drink plenty of water and supplement vitamin B and vitamin C. There is a proverb in Fujian: "It is better to make up the first cream one year." From the perspective of nutrition and dietotherapy, considering the large temperature difference between day and night, it is necessary to strengthen the maintenance of respiratory tract to prevent colds and pneumonia. Therefore, in the diet choice, we should give priority to adequate water intake and choose foods rich in vitamin B, such as whole grains, dark green leafy vegetables and beans, red meat, milk, cheese and so on. They not only help metabolism and provide energy, but also protect nerve tissue cells, which is also helpful to calm nerves and relieve anxiety and tension. At the same time, we can also eat more foods containing vitamin C and choose foods with antioxidant effects to enhance immunity.

It is suggested that the intake of these related nutrients should be based on the food harvested in autumn harvest season. In the whole root food, you can choose sweet potato, pumpkin, corn and yam. Wait; Among vegetables, there are mustard, white radish, mushrooms and cabbage? Wait, there are fruits to choose from, such as pears, apples, grapefruit and papaya? Wait a minute.

2. Seafood can supplement high-quality protein and prevent cell aging. As for beans, fish and eggs, you can choose seafood as a supplement. For example, the catches in the first frost season, including lobsters, flowers from Kaohsiung and Donggang in Pingtung, are ideal sources of high-quality protein, because most seafood contains antioxidant vitamins A and E, which can prevent cell aging.

Good ingredients for solar terms: mushroom, cuttlefish and sweet potato 1. Although mushrooms are vegetables, they are rich in protein, nicotine and potassium. In particular, compared with ordinary vegetables, shiitake mushrooms contain higher ergosterol, which is the precursor of vitamin D2. After mushrooms are exposed to sunlight for 1~2 hours, ergosterol will be converted into vitamin D2, which will increase the content of vitamin D2 in mushrooms by 2~3 times and help the intestinal tract absorb calcium, thus strengthening bones and preventing osteoporosis.

The freshness of fresh mushrooms is very easy to reduce, even if they are wrapped in paper and refrigerated, it is still recommended to eat them within one or two days, otherwise the perception and taste will be easily affected by water loss and discoloration of the inside of umbrella pleats. In order to preserve, it is suggested to buy dried mushrooms, or expose fresh mushrooms to the sun for an hour or two, or even dry them. This will concentrate the unique sweetness of mushrooms from ornithine, increase the content of vitamin D, and be easy to store.

2. Squid, also known as cuttlefish, belongs to Decapoda and sepiidae, and is rich in vitamin B. Every100g contains about12g of protein and 0.5g of fat, so it is a good food choice for low-fat beans, fish and eggs. Flower branches are also rich in EPA, DHA, vitamin E and taurine, which can reduce the inflammatory reaction in the body. These substances are indispensable for the protection of the heart and blood vessels.

When buying flowers, you should choose ones with bright eyes, shiny flesh color, white and transparent, no fishy smell and complete and elastic outer membrane. After buying it, put it in the refrigerator. If you want to treat it before cooking, it will be more convenient not to completely remove the ice. When cleaning, take out the head and feet, take out the ink sac, cartilage, internal organs and suction cups, or cut them off with scissors, and then peel off the outer membrane. When boiling cuttlefish in water, if you want to prevent the meat from shrinking too much or the umami from losing too much, you can remove the outer membrane and cartilage in the body after boiling. Common cooking methods are scalding, frying and cold salad. In the choice of eating out, cuttlefish often appears as the main course or side dish in Mediterranean cuisine, such as spaghetti and paella? Wait a minute.

3. Sweet potato is also called sweet potato, sweet potato. Taiwan Province Province is rich in red-hearted sweet potatoes in spring and summer, and yellow-hearted sweet potatoes in autumn. The content of monosaccharide and disaccharide in yellow sweet potato is high, and it tastes sweet. The content of vitamin A and carotenoids in sweet potato with red heart is high, but there is no significant difference in vitamin B group content, calcium, phosphorus, copper, potassium and dietary fiber. So red heart and yellow heart sweet potato are both foods with high nutritional value.

The ancient medical book "Root-seeking Materia Medica" also pointed out that sweet potato can "relax the stomach, remove blood stasis and hide poison", and modern nutrition scientific research also confirmed that intake of sufficient dietary fiber can help intestinal peristalsis and improve defecation. Thus, the benefits of eating sweet potato have been widely praised since ancient times, and it is a quite excellent ingredient.

When purchasing sweet potatoes, you should choose a big oval shape with full body. The surface should be complete and smooth, without pits. If there are wounds or black holes on the surface, it will rot easily. Be careful not to have too many fibrous roots, which means that it is close to the germination stage, and it is not so fresh at this time. Pay attention to cleaning and peeling before cooking during storage, otherwise the sweet potato will germinate in advance. The temperature is high in summer, and sweet potatoes germinate easily. You can wrap it in newspaper or paper towel and keep it fresh at the bottom of the refrigerator. If you buy it home in autumn and winter, you can spread a newspaper on the floor to prevent moisture, and then put the sweet potato on the newspaper and put it in a ventilated place.

Health-preserving recipes for professional nutritionists 1. Garlic-flavored celery cuttlefish (5 parts) ◎ Ingredients (5 parts) ◎ Cuttlefish .........................................150g carrot with viscera removed. .............................................

condiment

Salt 1 tsp sesame oil 1 tsp sesame oil 65438

◎ Practice ◎ 1 Wash celery and cut into sections, wash carrots and shred them for later use, and 2 wash ginger and shred them; Take out the cuttlefish with visceral skin and wash it carefully, and carve patterns on the surface for use. Add sesame oil into the pot, saute shredded ginger, minced garlic, shredded carrot and shredded celery, then add cuttlefish slices and stir fry evenly, cover the pot and stew until it tastes delicious. Finally, add salt, sugar and ingredients, stir fry, add rice wine to taste, and then take out the pot.

◎ Suggestions for changing ingredients ◎ Because celery fiber is thick and tastes hard, if it is a little difficult for children and the elderly to chew, it is suggested that celery can be finely cut or chopped to make it full of special aroma and add flavor to dishes. If you prepare non-staple food for children, you can stew it with carrots, onions, potatoes and beans to increase color and sweetness, improve acceptance and increase food intake.

◎ Nutritional components (1 person) ◎

calorie ................................................................................................................................................................................

◎ Nutritionist reminds ◎ (1) Celery contains dietary fiber, crude fiber, beta-carotene, vitamin A, vitamin C, potassium, calcium, iron, sodium and other nutrients. The whole plant can be eaten, and the part that is often eaten is mainly petiole; Although leaves can also be eaten, few people eat them because of their slightly bitter taste. It is suggested that they can be chopped into filaments for soup or fried eggs. The special fragrance is delicious.

(2) Because most of the cholesterol in the flower branches exists in the internal organs, it is necessary to remove the internal organs before cooking in the pretreatment of the flower branches, which can reduce the intake of cholesterol. However, it should be noted that the purine content of cuttlefish is high. Purine will produce uric acid after metabolism in human body, which will increase the uric acid content in blood. Therefore, if you have hyperuricemia, it is recommended to eat it carefully. It is recommended to take 1 serving a day, and the cooked weight is about 40 grams.

2. Mushroom lean broth

◎ ingredients (5 persons) ◎ tenderloin ◎ ................................................................................................................................................

◎ Practice ◎ 1 Select lean meat such as tenderloin, wash and slice, blanch, remove and cool; Wash the onion and cut it into powder for use. Wash the mushrooms, soak the medlar in water, put it in a cold water pot with scalded lean meat, and cook for 30 minutes on low heat. 3 Add the washed and seeded red dates and cook for another 3 minutes. Finally, sprinkle with chopped green onion and season with salt.

◎ Suggestions on food substitution ◎ Mushrooms have high nutritional value and a wide variety. When cooking, you might as well add more other mushrooms, such as Pleurotus eryngii, Flammulina velutipes, Pleurotus ostreatus and Pleurotus ostreatus, so that children can observe the appearance and smell the taste of mushrooms first, so that they can have the opportunity to educate and know all kinds of mushrooms and taste their taste, which also increases the variability of chewing.

◎ Nutritional components (1 person) ◎

Calories ... calories ... calories.

◎ Nutritionist reminds ◎ Fresh mushrooms should choose a thick and strong mushroom umbrella with a beautiful and full surface and clear wrinkles inside the mushroom umbrella. It doesn't matter if there are spots on the surface of the mushroom umbrella, as long as it doesn't get bruised and yellow, the water can be eaten. The aroma of dried mushrooms is stronger than that of fresh mushrooms, so it is no problem to replace them with dried mushrooms. The soaked mushroom water can still be used as the soup base. Attention should be paid when selecting, although it is strong, it must not have peculiar smell or musty smell. The appearance must maintain the integrity of the mushroom umbrella, and the color cannot be gray or discolored.

3. Two-color sweet potato ginger soup ◎ Ingredients (5 portions) ◎ Purple yam sweet potato .......................................................................................................................................

◎ Practice ◎ 1 Wash purple yam sweet potato and yellow sweet potato, peel and cut into pieces, and set aside ginger slices. Prepare a boiling pot, add sweet potato pieces and ginger slices, and simmer for 15 minutes. According to the softness of sweet potato, add brown sugar to taste before cooking.

◎ Suggestions for changing ingredients ◎ Children often reject the taste of ginger soup. It is suggested that if children at home don't like the taste of ginger soup, they can reduce ginger slices and increase longan, which can not only increase the natural sweetness and taste, but also reduce the amount of sugar, and adjust the practice appropriately to improve children's willingness to eat.

◎ Nutritional components (1 person) ◎

calorie ................................................................................................................................................................................

◎ Nutritionist reminds ◎ Sweet potatoes and potatoes belong to the whole category, but potatoes cannot be eaten after germination. If sweet potatoes germinate in several places, they can be dug out and cooked again, but the taste is poor. Sweet potatoes that have not germinated will of course be fresher. Purple yam sweet potato tastes drier than red meat and yellow meat sweet potato, and is suitable for grinding into mud or slicing. Because of its bright color, it is often used as a dessert and cooked with yellow sweet potato, which not only looks quite good, but also has good color, fragrance and taste.

This article is taken from "Nutritionists Teach You Healthy Eating in Four Seasons" Author: Nutrition Treatment Team of Chang Gung Memorial Hospital Press: Mai Haosi/Love Life