In winter, we often need to supplement a lot of high-calorie and high-fat foods to replace the calories consumed by cold, so we have to pay attention to a lot in our diet, but winter tonic is not just about eating meat. So what vegetarian food can we eat in winter tonic? What are the dietary principles for winter tonic?

1. Vegetarian supplements in winter

1. Chinese yam. Since ancient times, yam has been regarded as a "tonic" product with good quality and low price. Its taste is sweet and flat, and it is beneficial to qi and spleen. The amylase, polyphenol oxidase and other substances contained in it are beneficial to the digestion and absorption function of the spleen and stomach. In addition, yam contains a lot of mucin, which can prevent fat deposition in cardiovascular system and prevent arteriosclerosis.

2. Chestnuts. Chinese medicine believes that chestnuts are sweet and warm, and have the effects of nourishing stomach and strengthening spleen, tonifying kidney and strengthening tendons, relieving cough and resolving phlegm. According to modern research, chestnut is a kind of dried fruit with high carbohydrate content, and it is also rich in vitamins and minerals, which is beneficial to the body's cold resistance and is very suitable for winter consumption.

3. Taro. In addition to being rich in potassium, vitamin C and other nutrients, taro also contains a natural polysaccharide plant colloid, which can stimulate appetite, help digestion, have the function of stopping diarrhea, and at the same time have the function of dietary fiber, which can moisten the intestines, relieve constipation and prevent constipation. Chinese medicine believes that taro is beneficial to the stomach to promote fluid production, tonify the middle energizer and replenish qi, so it is very suitable for tonifying deficiency.

4. Mushrooms. It is low in calories, high in protein and vitamins. It can provide various vitamins needed by human body and promote the absorption of calcium in the body. Regular consumption of Lentinus edodes also has a good effect on enhancing immunity and preventing colds.

5. Lycium barbarum. In general, the principle of health preservation in winter should be to replenish qi and yang, nourish yin and tonify kidney, and Lycium barbarum is a good choice for tonic in winter. Lycium barbarum has a sweet taste, which can tonify kidney, replenish essence, nourish liver and improve eyesight. In the winter when the air is dry and cold, eyes are prone to dryness and tears. Eating Lycium barbarum often can also alleviate these symptoms.

2. The principle of dietary supplement in winter

1. Dietary nutrition balance is the foundation

In winter, it is still necessary to arrange the diet reasonably according to the principle of dietary nutrition balance, and it is difficult to achieve the tonic effect simply by relying on a certain food. You can choose different kinds of food in proportion by referring to the Balanced Diet Pagoda recommended by China Nutrition Society.

2. Glutinous potatoes are the main food, and coarse grains

Glutinous potatoes are the main food. Pay attention to the combination of coarse and fine grains to obtain more comprehensive nutrition. Yam, sweet potato and taro are potato foods, which are richer in dietary fiber and micronutrients than rice and white flour. It is a good choice to replace some staple foods with them. Chinese medicine believes that yam, sweet and flat in taste, belongs to spleen, lung and kidney meridians, and has the functions of nourishing spleen and stomach, promoting fluid production and benefiting lung, tonifying kidney and astringing essence, so it is suitable for eating in winter.

3. Eat more fresh fruits and vegetables

There are many fresh fruits in autumn, such as pears, grapes and pomegranates. Chinese medicine believes that pears have the effects of moistening the lungs, promoting fluid production, relieving cough and resolving phlegm; Grapes can replenish qi and produce essence, and can replenish liver and kidney. From the perspective of nutrition, fruits and vegetables are rich in vitamins and minerals, as well as phytochemicals with antioxidant effects. These nutrients are beneficial to delaying aging, preventing cancer and maintaining health. However, fruit contains some sugar, which should not be eaten by people with high blood sugar. People with cold spleen and stomach should not eat too many cool fruits, so as not to cause gastrointestinal discomfort.

4. Eat meat and eggs in moderation

Many people pay attention to tonic in autumn, but eating too much meat will increase the burden on digestive and metabolic organs. It is a wise choice to eat meat and eggs in moderation, eat less fat, and choose some poultry meat that is easy to digest and absorb and has less fat content.

5, the diet should be light and regular

The tonic of big fish and big meat is not conducive to health in autumn. We should adhere to a light and regular diet in autumn.

6. Take proper supplements and control your weight.

"Sticking autumn weight" is more suitable for people who are "bitter in summer". For those who stay in air-conditioned rooms in summer and have no loss of appetite or weight loss, if autumn is put on again, their weight will easily exceed the standard. Proper weight is of great significance for maintaining good health, so autumn tonic should be moderate.

7. Replenish water in time

Water is the most in human body. Autumn is dry, so pay attention to replenish water to your body in time. Thirst is a lagging signal of water shortage. Don't wait to feel thirsty before drinking water.

8. Eat moderately, and be less cold and cool

As the saying goes, "Autumn melons are bad for the stomach", which is related to the stimulation of the stomach caused by unclean food and cold melons. It is not advisable to eat cold food after autumn, especially the food taken out of the refrigerator directly. It is advisable to eat warm food to avoid gastrointestinal discomfort.

Recommend several delicious foods suitable for autumn: blueberry yam, Sydney tremella soup, stewed black-bone chicken with yam and medlar, and corn lotus root sparerib soup.