These foods are the first choice for healthy eating in winter.
In winter, people generally feel that the mouth, nose, skin and other parts are somewhat dry. Chinese medicine believes that the relationship between lung and season is very close. Therefore, it is advisable to eat more foods with the function of moistening lung and promoting fluid production.
Which foods should be the first choice for a healthy diet in winter?
According to the introduction of modern nutritionists, food suitable for winter consumption:
Warm meats include beef, chicken, turtle, mutton and shrimp. There are soybeans, broad beans, carrots, onions, garlic, leeks, mustard greens, rapeseed, parsley, etc. Fruits include chestnuts, preserved apricots, oranges, grapefruit, etc. There are brown sugar, glutinous rice, goat milk, pine nuts and so on.
So, which foods should be the first choice for healthy eating in winter?
First, lotus root. Raw lotus root can clear away heat, promote fluid production and quench thirst, while cooked lotus root can strengthen spleen, stimulate appetite and benefit blood. Therefore, there is a saying that "the lotus root should be raw in summer, cooked in autumn, fresh and tender in raw food and strong and old in cooked food".
Second, eel. Eating eel is not only beneficial, but also has a certain regulating effect on blood sugar. In the winter diet, such as roasted eel, stewed eel, fried eel shreds, eel porridge, etc., are all delicious food.
Third, chestnuts. Chestnuts have the functions of invigorating spleen, nourishing stomach and strengthening bones, and are also known as the king of stomach.
Fourth, red dates. Jujube has the effects of nourishing yin, moistening dryness, benefiting lung and invigorating qi. If it is stewed with tremella, lily and yam, the effect is better.
Fifth, chicken soup. Winter is the season of high incidence of bronchitis, and one of its preventive measures is to drink chicken soup, which is especially beneficial to children. According to the analysis, hen fat can enhance the secretion of bronchial mucosa and eliminate phlegm. In addition, there is a special substance in chicken, which can enhance the blood circulation of pharynx and secretion of nasal mucosa, and is of great benefit to keep respiratory tract unobstructed, remove respiratory tract poison, relieve and treat dry throat and cough.
Sixth, animal internal organs. The liver, kidney, heart and other internal organs of animals contain a lot of 2. In late winter and early spring, due to the dry climate, many people have chapped lips and are prone to angular stomatitis, which is caused by the lack of 2.
Seventh, kelp. Kelp contains a lot of iodine, which contributes to the synthesis of thyroid hormone, and thyroid hormone has a thermal effect. Therefore, eating kelp in moderation in late winter and early spring has a good effect of keeping out the cold.
10 kinds of good food unique to winter.
Pumpkin:
Pumpkin is a kind of "versatile" in winter, which can be steamed, roasted, stir-fried or made into soup.
Its bright orange comes from its rich beta carotene, a strong antioxidant that helps fight cancer.
Grapefruit:
Sweet, sour and juicy grapefruit is called "perfect fruit" in winter.
Grapefruit is not only rich in vitamin C, but also contains lycopene, both of which are powerful antioxidants and have anti-cancer effects.
Brussels sprouts (a kind of cabbage the size of table tennis);
1 kg of Brussels sprouts is 50% more rich in vitamin C than 1 kg of citrus.
Vitamin C is not only a strong antioxidant, but also helps the human body to resist the cold. 4-6 Brussels sprouts are enough to meet the vitamin C that adults need all day.
Brussels sprouts take a long time to cook, so you can put some in stew and soup.
Purple cabbage:
There are many varieties of Cruciferae, among which purple cabbage is the "master" of nutrition in winter vegetables.
It is not only rich in vitamins, but also famous for its effective anti-inflammatory effect.
Cold salad or boiled cabbage is a good choice to prevent cardiovascular disease and cancer.
Broccoli:
Broccoli can provide vitamins A, C, K and folic acid, as well as essential minerals such as calcium, manganese and iron.
It is rich in lutein, which can protect eyes and reduce cataracts and cataracts.
Radish tassel:
In Europe and America, doctors often tell radish to eat with "leaves".
A serving of cold radish tassel can fully meet the daily needs of vitamins A and K, as well as% vitamin C and 27% folic acid, and% calcium and manganese.
Sweet potato:
Sweet potatoes are more nutritious than potatoes belonging to the same root vegetables.
1 medium-sized sweet potato contains about 4 grams of dietary fiber and about 2 grams of vegetable protein.
Moreover, sweet potatoes have very low calories and almost no fat.
Chestnuts:
Chestnuts are healthy dried fruits that can accompany you all winter.
On the one hand, it is rich in B vitamins and minerals such as potassium, copper and manganese, which can strengthen the body.
Chestnuts are also the only ones containing vitamin C in nuts, and they are essential snacks when colds and flu are prevalent.
Onion:
Green onions contain nutrients that resist.
Such as vitamins A, B6, C, K, folic acid and iron, which are essential for maintaining human health. It is worth mentioning that the polyphenols contained in green onions can protect blood vessels.
In addition, studies have shown that eating more onions can also reduce the risk of colon cancer.
Try to make a cold salad with green onions, cucumbers and peppers.
Garlic:
Garlic contains allicin, which is effective in preventing cancer and heart disease.
In addition, it has anti-inflammatory and anti-infective properties.
Choosing a good diet in winter has many benefits.
Diet should be diversified, should be light, should not eat fatty, salty food. Eat more foods high in protein, vitamins and cellulose, eat less foods high in fat and sugar, and eat more mutton, beef, celery, white radish, potatoes, Chinese cabbage, spinach, apples and longan. You can also eat more nuts, such as peanuts, walnuts, chestnuts, hazelnuts, almonds, etc. Although they are high in fat, they are mainly unsaturated fatty acids, which helps to lower cholesterol and prevent cardiovascular diseases.
Here are some winter recipes for you to choose from.
Danggui ginger mutton soup
Mutton1000g, angelica, ginger 30g each, medlar, pepper more than 10 each. Blanching mutton in a boiling water pot, taking out and cutting into cubes, putting into a casserole, adding a proper amount of water, and simultaneously adding angelica, ginger, medlar and pepper; After the big fire boils, simmer for about one and a half hours. Mutton tonifies qi and deficiency, while Angelica tonifies blood and nourishes blood. The combination of them brings out the best in each other, which is a good prescription for invigorating qi and blood, and is suitable for people with yang deficiency constitution to take in cold weather. This kind of people are mostly women, and often show chills, mental fatigue, like to eat hot food, * * * decline, cold hands and feet and so on.
Braised mutton with papaya
Papaya100g, mutton 500g, apples 5g, peas 0g, sugar100g, a little salt, pepper10g, and japonica rice 50g. Take papaya juice, cut mutton into small cubes, put into a pot, add polished round-grained rice, apples, peas, dried ginger and papaya juice, bring the water to a boil, then simmer on low heat until the peas and mutton are cooked, add sugar, salt and pepper, and take it after cooling. Papaya removes dampness and relaxes tendons, apples remove dampness and cold, peas benefit qi and water, and mutton, which are combined to dispel wind and cold, promote diuresis and dredge menstruation and remove arthralgia. It is mostly used for people who are afraid of cold limbs.
Braised rabbit meat with yam and wolfberry
30g of Chinese yam, 0/5g of medlar/kloc, 500g of rabbit meat and 4 red dates. The red dates are pitted, the rabbit meat is cut into pieces, the grease is removed, and the blood is removed with boiling water. Put the ingredients in a casserole, add water to boil, and then simmer for 2-3 hours. Season and serve. Lycium barbarum L. nourishes liver and kidney, improves eyesight, Chinese yam tonifies spleen and kidney, red jujube tonifies spleen and nourishes blood, and rabbit meat tonifies spleen and nourishes qi. It is rich in protein and low in fat and cholesterol. Combined with nourishing liver and kidney, it is used for patients with kidney qi deficiency.
Tips: In the cold winter, life activities change from dynamic to static. At this time, it is necessary to be scientific and appropriate to reduce diseases. In winter, we should abide by the principle of nourishing yin and suppressing yang, such as mulberry, longan, soft-shelled turtle and auricularia auricula.