1, appropriately increase the intake of protein foods such as livestock meat, fish and eggs.

30% of the energy contained in protein will be radiated from the body surface as heat, while only 5%~6% of the energy contained in carbohydrates will be lost as heat, and 4%~5% of the energy contained in fat. In addition, red meat is also rich in heme iron, which is easily absorbed. Studies have shown that increasing iron intake in the diet will enhance the cold resistance. It should be noted that lean meat rich in protein, rather than fatty fat, has increased.

2. Drink hot porridge or hot soup before eating.

At cold temperatures, drinking a bowl of hot porridge will not only make your body feel warm immediately, but also warm your gastrointestinal tract, wake up your digestive system and promote your appetite. In particular, miscellaneous grains porridge is helpful to supplement nutrients such as B vitamins and potassium. In addition, the climate in winter is dry, so we should replenish water, and we drink a lot of water unconsciously when we drink porridge. Besides hot porridge, it is also a good choice to drink hot soup with less oil and salt before meals.

3, snacks give priority to nuts.

Nuts ripen in autumn, and they are also seasonal food in autumn and winter. Nuts are rich in vitamin E, B vitamins, iron, zinc, calcium and other minerals, and a certain amount of protein helps to resist the cold. Nuts have high nutrient density, which can make up for the relatively few kinds of food in winter to some extent. Therefore, when it is cold, you may wish to replace snacks such as biscuits and snacks with nuts. It should be noted that it is best to choose the original flavor of nuts, and don't eat more than a little every day.

4. Eat more black food.

Traditional Chinese medicine advocates tonifying kidney in winter, and black enters the kidney. From the perspective of modern nutrition, anthocyanins rich in purple-black foods such as black beans, black rice, black sesame seeds, purple cabbage, purple potato and blueberry are strong antioxidants, which can prevent cancer, improve vascular elasticity and protect eyesight. Therefore, eating more black food can also play a role in preventing cardiovascular diseases in autumn and winter.

What is the best food to eat in winter?

1, what to eat in winter

Increase the intake of cold-proof food: mutton, turtle, sparrow, shrimp, pigeon, quail, sea cucumber, medlar, leek, walnut, glutinous rice, etc.

Increase the intake of spicy food: protein, fat, carbohydrates, etc. Supplementing essential methionine: sesame seeds, sunflower seeds, dairy products, yeast, 2, leafy vegetables, etc.

Eat more foods rich in vitamins: Vitamins A and C can improve cold tolerance and have a good protective effect on blood vessels.

3. Appropriate mineral supplements: milk, bean products, kelp, etc. containing calcium.

4. Pay attention to calories: hot meals and hot dishes.