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Nutrition experts believe that when the weather is cold in winter, people should follow three principles in their daily diet, that is, diet can maintain warmth. , protect against cold and dryness. Therefore, people should pay attention to supplementing more heat source foods to increase the supply of heat energy to improve the body's tolerance to low temperatures. Such foods include carbohydrates, fats, and proteins. In particular, foods rich in high-quality protein should be considered, such as Lean meat, chicken and duck meat, eggs, fish, milk, soy products, etc.

Second, we should supplement more foods containing methionine and inorganic salts to improve the body's ability to withstand cold. Methionine can provide a series of methyl groups necessary for cold-tolerance adaptation through transfer. Cold weather increases the excretion of creatine in human urine and accelerates fat metabolism. Methyl groups are required for the synthesis of creatine, fatty acids, and phospholipids, which are oxidized in the mitochondria to release heat. Therefore, in winter, you should consume more foods containing more methionine, such as sesame seeds, sunflower seeds, yeast, dairy products, leafy vegetables, etc. In addition, medical research shows that people's fear of cold is closely related to the lack of inorganic salts in the diet. Therefore, you should eat more vegetables containing rhizomes in winter, such as carrots, lilies, potatoes, lotus roots, green vegetables, Chinese cabbage, etc., because the rhizomes of vegetables contain more inorganic salts. The amount of calcium in the human body can directly affect the flexibility and excitability of the human heart, blood vessels and muscles. Calcium supplementation can also improve the body's resistance to cold. Foods containing more calcium include: milk, soy products, dried shrimps, kelp, nostoc, sesame paste, etc.

Third, eat more foods rich in vitamin B2, vitamin A, and vitamin C to prevent the occurrence of angular stomatitis, cheilitis, glossitis and other diseases. Cold weather strengthens the body's oxidative function, and the body's vitamin metabolism also undergoes significant changes, making it prone to symptoms such as dry skin, chapped skin, angular stomatitis, and cheilitis. Therefore, vitamin B2 should be supplemented in time in the diet, which is mainly found in animal liver, eggs, milk, beans and other foods; foods rich in vitamin A include animal liver, carrots, pumpkins, red sweet potatoes and other foods; vitamin C mainly Found in fresh vegetables and fruits. Wu Qiaojun

●Among the meats, dog, mutton, beef, venison, deer, rooster, duck, quail, crucian carp, turtle, octopus and grass carp meat have cold-protecting effects. for the best. They are rich in protein, carbohydrates and fat, produce a lot of heat, are beneficial to the kidneys, strengthen the yang, warm the middle and lower the body, replenish qi and generate blood.

●Rhizome According to research, the fear of cold in women, especially the elderly, is related to the lack of inorganic salts in the body. Carrots, potatoes, green vegetables, Chinese cabbage, lotus root, cauliflower, scallions, potatoes and other root vegetables contain a large amount of minerals, and they can be mixed with meat to keep out the cold.

●Iron-containing foods Women with iron-deficiency anemia are susceptible to cold, so they should eat more iron-containing foods, such as animal blood, egg yolks, donkey meat, pork liver, beef kidneys, sheep tongue, and soybeans , sesame, yuba, black fungus, etc.

●Iodine-containing foods The human thyroid gland can secrete a hormone called thyroxine, which has a thermogenic effect, and thyroxine is composed of iodine and tyrosine. Tyrosine can be "produced" by the body, but iodine must be supplemented by the outside world. Foods such as kelp, seaweed, shellfish, oysters, sardines, spinach, fish and shrimp are rich in iodine, so you may choose to eat them.

Principles of dietary health care in winter

In winter, you can appropriately add some "fat, sweet and thick" foods to your daily diet, but not too much. In winter, the human body's digestive function is more active than in spring, summer, and autumn. Gastric juice secretion increases, acidity increases, and food intake increases. This reflects the body's increased need for heat energy in winter. When the body is in a cold environment, in order to maintain body temperature balance, it must increase the metabolic rate in the body, thereby increasing the demand for food. In particular, it has better absorption of fatty foods. Eating an appropriate amount of fat will have better cold resistance. Freezing effect, but not too much to prevent hyperlipidemia and obesity.

The nutritional characteristics of winter diet are to increase calories. Among the three major thermogenic nutrients, protein intake can be maintained at the usual required level. For the increase in calories, the intake of sugars and fats should mainly be increased. Quantity to ensure. Minerals should remain at the usual level or slightly higher. To increase calories, choose foods with higher fat content. In the supply of vitamins, special attention should be paid to increasing the content of vitamin C. You can eat more vegetables such as radishes, carrots, potatoes, and spinach, as well as fruits such as citrus, apples, and bananas. At the same time, you can increase animal liver, lean meat, fresh fish, eggs, beans, etc. to ensure your body's need for vitamins.

Winter is the time when the kidneys govern the taste. The kidneys govern the salty taste, and the heart governs the bitter taste. Salty can overcome bitterness. Therefore, the "Four Seasons Adjustment Photography Notes" points out: "In winter, the kidney water tastes salty, and it is afraid that the water will suppress the fire, so it is better to nourish the heart." Therefore, the taste of the diet should be reduced in saltiness and bitter to nourish the heart qi, so as to ensure the harmony of the heart and kidneys, and eat spicy foods. The hot product allows lung qi to flow directly and strengthens kidney qi. Although it is advisable to eat hot food in winter, you should not eat too much hot food, and do not eat too much green onions, so as not to suffocate the underlying yang energy and turn it into heat. Do not eat hard and cold foods in winter. Such foods are mostly yin and can easily damage the yang of the spleen and stomach. For example, those with kidney yang deficiency often easily cause symptoms such as depression of the middle qi, cold limbs, diarrhea and clear grains.

There are three suitable diet regimens: one is porridge. Ancient health experts often advocated drinking hot porridge in the morning in late winter. According to "Yinshan Zhengyao", it is advisable to take mutton porridge in winter to warm and replenish yang energy.

If you add some red dates and red beans to the japonica rice porridge, you can feel warm all over and your energy will double. Folks have the habit of eating red bean porridge on the winter solstice, "Laba porridge" on the eighth day of the twelfth lunar month, and "eight treasure porridge (rice)" on the twenty-fifth day of the twelfth lunar month. In winter, it is advisable to eat oatmeal porridge that nourishes the heart and relieves troubles, radish porridge that eliminates food and eliminates phlegm, yam porridge that nourishes the lungs and stomach, walnut porridge that nourishes yin and strengthens essence, poria porridge that strengthens the spleen and stomach, and jujube porridge that nourishes qi and yin. , the polenta porridge that is an appetizer, the sweet potato porridge that nourishes the liver and kidneys, etc. Second, it should be warm and hot, in order to take the meaning of yang producing and yin growing. For example, it is advisable to eat beef, mutton, dog meat, longan meat, dates, eggs, yams, pig blood, glutinous rice, leeks, etc. Drinking a small glass of wine with dinner every day in winter is of great benefit to middle-aged and elderly people in nourishing yin. Three suitable nuts are: eat more walnuts, chestnuts, pine nuts, peanuts, sunflower seeds, sesame seeds, black beans, black rice, etc. in winter. It should be noted that obese people should avoid fat, sweet, warm and thick taste.

In winter, warm foods such as mutton and chicken are suitable for dietary supplements for yang deficiency. Duck and goose are the best dietary supplements for those with insufficient Qi and Yin. "Suixiju Diet Spectrum" points out: duck meat nourishes the yin of the five internal organs, clears the heat of deficiency and fatigue, nourishes blood and promotes water circulation, nourishes the stomach and promotes fluid production.

The dry climate in winter often makes people feel dry and uncomfortable in the nose and throat. At this time, if you can eat some fruits that promote body fluids, quench thirst, moisturize the throat and remove dryness, you will feel refreshed and comfortable.

Pear and sugar cane are the fruits with health and medical properties in winter. Pears have the functions of producing fluid and quenching thirst, relieving cough and reducing phlegm, clearing away heat and reducing fire, nourishing blood and muscle, moistening the lungs and removing dryness, etc. It is most suitable for patients with fever and internal heat in winter. It is especially suitable for cough due to lung heat, wind-heat in children, dry throat and sore throat, and dry stool. Pears also have the effects of lowering blood pressure, clearing away heat and calming, protecting the liver and helping digestion. However, pears are cold in nature, so children should not eat more if their spleen and stomach are weak and have indigestion.

Sugar cane nourishes and clears heat, is rich in nutrients, and has certain curative effects on conditions such as hypoglycemia, dry stool, difficulty urinating, nausea and vomiting, cough due to deficiency heat, and high fever and polydipsia. People who are overworked or hungry and dizzy can feel refreshed by eating two sections of sugar cane. However, sugarcane is cold in nature, so people with spleen and stomach deficiency and stomach and abdominal pain should eat less.

In addition, fruits suitable for winter include apples, oranges, bananas, hawthorns, etc. But when eating these fruits, you should eat them in moderation. More is not always better.