In winter, the temperature is low, the days are short and the nights are long, the human activities are relatively reduced, and the appetite is increased. Generally, the total diet in winter is one third higher than that in summer, which is the best season for women to have diet therapy. When people enter winter, their physiological functions and appetite will change due to the influence of cold temperature. In addition, winter is in the off-season of vegetables, and the variety and quantity of vegetables supplied are small. Therefore, there are special requirements for diet and nutrition in winter. The cold temperature in winter will affect the endocrine system of human body, and increase the secretion of some hormones such as thyroid hormone and adrenaline, thus accelerating the decomposition of nutrients such as sugar, fat and protein, leading to more heat loss in vitro and weakening the endurance and resistance of human body. First of all, nutrition in winter is mainly to increase heat energy. The increased heat energy should be provided by sugar and fat. Therefore, we must eat enough foods rich in sugar and fat, such as grains, edible oil and other fat-rich non-staple foods. Besides, we should often eat meat, fish, eggs, soybeans and bean products, as well as protein to maintain normal physiological needs. Secondly, the cold in winter also affects the digestion, urinary system and nutrient metabolism of the human body, increasing the consumption of various nutrients to varying degrees. Therefore, we should pay attention to choose foods rich in inorganic salts such as potassium and calcium and vitamins C, B2, B6, vitamin A and nicotinic acid. To ensure the human body's demand for these nutrients. For example, eat more animal viscera, lean meat, fish and eggs, and ensure that there are enough vegetables in the diet to ensure the intake of these nutrients. Our country has the custom of eating Laba porridge on the eighth day of the twelfth lunar month, which conforms to the nutritional characteristics of winter. In the twelfth month, the temperature is low, the days are short and the nights are long, the human activities are reduced, the consumption is also reduced, but the appetite is increased. Therefore, the twelfth lunar month is a good time to replenish your body. Laba porridge is rich in variety and nutrition, which can not only warm the stomach and dispel cold, but also stimulate appetite and nourish the body. Due to the synergistic effect of various components in porridge, rotten porridge juice is easily digested and absorbed by human body. Therefore, men, women and children are suitable for taking food supplements. It has the effects of invigorating spleen and qi, nourishing blood and strengthening the body, and plays an important role in strengthening the body, eliminating diseases and prolonging life. It is cold in winter, and the human body converges to store gas. At this time, we should step up nourishing. Generally, in winter, people have a better appetite. This is because the outside temperature is low, and the human body needs more heat to maintain normal body temperature. In order to strengthen their physique, many people are often used to taking some supplements in winter. Such as ginseng, velvet antler, donkey-hide gelatin and astragalus are beneficial to people, but improper use will bring some side effects. Proper food supplement is economical and has no side effects; Winter tonic is to balance the internal environment of human body through the rising strength of yang in winter, and then adapt to the external climate, thus enhancing the disease resistance of the body, which can also get twice the result with half the effort. In the cold winter, many people choose morning exercises to enhance their immunity. However, isn't the sooner the better? Relevant health experts suggest that outdoor fitness in winter should be carried out after sunrise. It is understood that the ground temperature is low before sunrise in winter, and the content of pollutants such as carbon monoxide and carbon dioxide released in the air in the morning is high. In addition, harmful pollutants such as nitrogen oxides, hydrocarbons and lead in automobile exhaust also gather on the ground. If people get up early to exercise, they will inhale a lot of smoke and toxic gases. Long-term exercise in this environment may lead to fatigue, dizziness, pharyngitis and other diseases, which is harmful to health. Fitness in winter should be about 10 hour. At this time, the sun shines on the ground after it comes out, so that the atmosphere begins to convection up and down, and the polluted air spreads to the sky, which will reduce the harm to the human body. In addition, the temperature is low in winter morning, and it will slowly ease after the sun comes out for half an hour. It is best to exercise 3-5 times a week. I wish you health every day! It is best not to go out for a walk in foggy weather to avoid such weather. In addition, we should pay attention to patients who have had surgery or lung cancer surgery in the past, because his department has caused some trauma, and if we don't pay attention to the stimulation of cold air and air pollution, it will aggravate the condition. At the same time, experts also reminded that when the temperature drops too fast, people with poor cold tolerance had better not do morning exercises, because after the temperature drops, some pathogenic microorganisms that cause upper respiratory tract infections become active, and the immunity of the elderly and children decreases, which will also cause upper respiratory tract infections. The stimulation of cold air can also induce angina pectoris. Professor Ma Houzhi suggested that citizens who like to get up early and do morning exercises can adjust their winter morning exercise time appropriately, choose a relatively fresh air environment or exercise indoors, and it may be better to change morning exercise to evening exercise. Now some scholars think that getting up in the morning is not as good as exercising in the afternoon or evening. I think there is some truth. Taking exercise in the afternoon and taking a proper walk means doing what you can until you run, jog and relax, which is definitely good for your health. Matters needing attention in winter physical exercise: 1. Don't do some simple physical exercises before physical exercise, which is conducive to safe and effective physical exercise. Because in cold winter, the elasticity and ductility of muscles and ligaments are obviously reduced due to cold stimulation, and the flexibility of whole body joints is much worse than that in summer and autumn. If you don't do warm-up exercise before exercise, it is easy to cause muscle and ligament strain or joint sprain, which makes the exercise unable to proceed normally. Before exercise, all parts of the body and related areas of various systems are in a state of silence and resistance. Warm-up exercise will gradually make all parts and systems of the body transition from rest and resistance to excitement and tension, thus preparing for the maximum load of the body. Second, avoid fog training fog is composed of countless tiny water droplets, which contain a lot of harmful substances such as dust and pathogenic microorganisms. If you exercise in foggy days, due to the increase of breathing volume, you will inevitably inhale more toxic substances, which will affect the supply of oxygen, thus causing chest tightness, dyspnea and other symptoms, and in severe cases, it will cause rhinitis, pneumonia, tracheitis, conjunctivitis and other diseases. High humidity in foggy days affects the posture of the skin and is not conducive to exercise. Third, to avoid exercise is to breathe with your mouth. Whether you are exercising or at ordinary times, you should get into the habit of breathing through your nose. Because there is a lot of hair in the nostrils, it can filter the air and protect the trachea and lungs from dust and germs. When exercising in winter, the temperature is low, and the cold air has been heated and humidified when it passes through the nasal cavity, and then it will not produce strong stimulation when it enters the lungs. Breathing through the mouth will make cold air directly enter the lungs, which will produce strong stimulation and lead to adverse consequences. Fourth, avoid not paying attention to keeping warm in winter exercise, and don't neglect keeping warm, otherwise it will cause a cold. You don't have to take off your clothes immediately when you start exercising, then gradually take off your clothes when your body is hot, and don't take off your clothes when you sweat, because your underwear is soaked with sweat at that time, and it is easy to cause a cold when the cold wind blows. When you finish your exercise, you should dry your sweat and put on clothes immediately to prevent your body from catching cold for ten days. Life lies in exercise, and exercise is good for health. But in this special season of winter, how to choose the right fitness time to achieve the purpose of keeping fit?