Huangdi Neijing says that "winter and March are closed". Starting from beginning of winter means entering winter. Winter includes beginning of winter, light snow, heavy snow, winter solstice, slight cold and severe cold. In three months of winter, plants and trees withered, and all natural things kept alive. This season is also a good time to "nourish the dirty", so the ancients said, "If you don't hide the essence in winter, you will get sick in spring." If we can make good use of this season to keep fit, we won't get sick next year. The highlight of the first dish in the winter health food list: Lotus root is on the list. Reason: The folks have long said that "Lotus root is the treasure, and autumn lotus root is the most supplement". Autumn is the season when fresh lotus roots are on the market. At this time, the weather is dry. Eating some lotus roots can nourish yin and clear away heat, moisten dryness and quench thirst, and clear the heart and soothe the nerves. At the same time, lotus root is warm and has the effect of contracting blood vessels. Eating more can moisten the lungs and nourish blood. Lotus root has undoubtedly become a "home cooking" nowadays. 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, waxy but not brittle, 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 nut: peanuts are on the list. Reason: There is a bumper harvest in autumn. Among them, the most Starlight Glimmer peanut is known as "longevity fruit". Eating peanuts often will help. Peanut kernel contains about 26% of protein, twice as much as wheat, and is easily absorbed and utilized by human body. It contains 40% fat, of which unsaturated fatty acids account for more than 80%. The nutritional value of peanuts is higher than that of cereals, and it can be compared with some animal foods such as eggs, milk and meat. 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. Best way to eat: Fresh peanuts are best cooked 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 and strengthen the contraction function of capillaries, and can treat thrombocytopenia and prevent and treat hemorrhagic diseases. Peanut shells can lower blood pressure and regulate cholesterol. According to ancient records, peanuts are boiled with salt water, which supplements the middle coke and nourishes the lungs. 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 supplement: the reason why yam is on the list: it is supplemented every season, but the method of supplementation is different. Spring is warm, summer is clear and autumn is humid. The best tonic food in autumn is yam, which not only has the reputation of "god of food", but also has the effect of "eating 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. Chinese medicine also believes that eating yam in autumn has the effects of invigorating spleen and stomach, nourishing kidney and essence, benefiting lung and relieving cough. The best way to eat: steaming, making soup and cooking. Steamed food has the least nutritional loss. Best match: 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 meat: cuttlefish on the list reason: 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 delicious and nutritious. Every100g of meat contains protein13g, and the fat is only 0.7g.. It also contains carbohydrates, vitamins A and B, calcium, phosphorus, iron and other essential substances. It is a nutritious food with high protein and low fat. Eating cuttlefish in autumn is especially nourishing for women. Squid has the effects of nourishing blood and tonifying kidney, invigorating stomach and regulating qi. Eating cuttlefish in autumn can nourish yin and promote fluid production. The best way to eat: braise in soy sauce, stir-fry, stir-fry, stew, cold salad and soup, but in order to prevent autumn dryness, cuttlefish is more suitable for soup. Best collocation: Tofu also belongs to nourishing yin and promoting fluid production. Eating together can complement protein. The first drink: yellow rice wine on the list: "Chrysanthemum blossoms, drink yellow rice wine". Yellow rice wine is a national specialty in China and one of the oldest liquors in the world. It is a comprehensive beverage wine, containing 18 amino acids, which is rare in the world nutritional wine. Yellow rice wine also contains high functional oligosaccharides, which can improve immunity and disease resistance, which is incomparable to wine and beer. The functional foundation of yellow rice wine is profound. 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. The best drinking method: warm yellow rice wine, warm stomach and drive away cold. The traditional drinking method of yellow rice wine is to put it in hot water or heat it away from the fire, and it is better to drink it at 35℃-45℃. In the blanching process of yellow rice wine, a very small amount of organic compounds harmful to human health will evaporate with the increase of temperature, thus reducing the harm to the body. Best match: ebony. In autumn, paying attention to diet is mainly based on "harvest", and matching with ebony just conforms to the concept of "harvest", which has the functions of nourishing yin and promoting fluid production, moistening lung and protecting liver. Winter health porridge products recommend dietotherapy for the healthiest health 1, longan millet porridge: longan meat 15g, millet 100-200g. Wash longan meat and cook it with corn. Cook with strong fire first, and then simmer into porridge. Longan meat is sweet and warm, which can nourish the heart and spleen, nourish blood and soothe the nerves. 2, walnut porridge: 20 grams of walnut kernel, japonica rice 100-200 grams. Walnut kernels are washed and mashed, and cooked into porridge with japonica rice, which can moisten the lungs and relieve cough, tonify the kidney and solidify the essence, and moisten the intestines and relax the bowels. However, people with phlegm fire, accumulated heat or diarrhea should not eat it. 3. Gordon Euryale porridge: Gordon Euryale 30-50g, japonica rice 100-200g. Put them in a pot, add water to boil, and then boil them over low heat. Gordon Euryale is sweet in taste and flat in nature. It can tonify kidney, astringent essence, strengthen spleen and stop diarrhea, and is suitable for middle-aged and elderly people.