Nutritional principles of health-preserving recipes in winter Winter diet should follow the principles of "nourishing yin in autumn and winter", "tonifying kidney to prevent cold" and "worrying about Pingyang", and the diet mainly focuses on nourishing yin and suppressing yang and increasing calories. The nutritional feature of winter diet is to increase calories. Among the three thermogenic nutrients, the intake of protein can be kept at the usual level, and the increase of calories should be mainly ensured by increasing the intake of sugar and fat. Minerals should be maintained at the usual requirement or slightly higher. You can choose foods with high fat content to increase calories. In the supply of vitamins, we should pay special attention to increasing the content of vitamin C. We can eat more vegetables such as radishes, carrots, potatoes and spinach and fruits such as oranges, apples and bananas, and at the same time increase animal livers, lean meat, fresh fish, eggs and beans to ensure the body's demand for vitamins. Selection of food 1, staple food and beans suitable for health preservation in winter: barley, wheat, glutinous rice, japonica rice, black rice, oats, millet, coix seed, corn, black beans, sweet potatoes, adzuki beans, soybeans and their products, etc. 2. Choice of meat, eggs and milk: beef, mutton, dog meat, chicken, liver, blood of livestock, carp, crucian carp, mullet, eel, shrimp, oyster, egg, milk and its products. 3. Selection of vegetables: sweet potato, rape, spinach, fungus, carrot, cabbage, radish, ginger, garlic, potato, yam, Tricholoma, Lentinus edodes, water chestnut, etc. 4. Choice of fruits: oranges, oranges, apples, jujubes, longan, oranges, bananas, hawthorn, kiwi, papaya, persimmons, etc. 5. Others: walnuts, sesame seeds, peanuts, chestnuts, medlar, lotus seeds, etc. A no-no for healthy diet in winter. The function of kidney is high in winter. If you eat more salty food, your kidneys will be more prosperous, which will greatly hurt your heart, weaken your heart strength and affect your health. Therefore, eat less salty food in winter to prevent excessive kidney water; Eating more bitter food can nourish the heart and enhance kidney function. Sticky food is mostly cloudy, and eating this kind of food in winter is easy to damage the spleen and stomach. Moreover, food overheating is easy to damage the esophagus, and after entering the stomach, it is easy to cause heat accumulation in the body and cause diseases; If the food is too cold, it will easily stimulate the blood vessels in the spleen and stomach and make the blood flow poor. However, the decrease of blood volume will seriously affect the blood circulation of other organs and endanger human health. Therefore, the diet in winter should be gentle. Winter health recipes refer to the breakfast of the day: oatmeal, rice, eggs, flour, cabbage, etc. , such as oatmeal, boiled eggs, steamed bread, garlic cabbage; Meals: milk or soybean milk; Lunch: rice, ribs, chestnuts, mushrooms, rape, tomatoes, mutton, etc. , such as rice, chestnut ribs, mushroom rape, tomato mutton soup; Extra meal: kiwi fruit; Dinner: sweet potato, japonica rice, green pepper, lotus root, etc. For example, sweet potato porridge, chopped green onion cake and fried lotus root slices with pepper. Remarks on the misunderstanding of winter health preservation: 1. Wear a mask to prevent cold: there are abundant blood vessels and spongy vascular network in the nasal mucosa, and the blood circulation is very strong. When cold air is inhaled into the lungs through the nasal cavity, it is generally close to body temperature. The cold tolerance of human body should be enhanced through exercise. If you wear a mask to keep out the cold, it will make your body delicate and more likely to catch a cold. 2. Sleeping with your head covered: You will feel warmer when you cover your head in the bed, but there will be less and less oxygen in the bed, and carbon dioxide and unclean gases will accumulate more and more, so people who sleep with your head covered will feel groggy and exhausted after waking up. 3. Wash your face with hot water: In winter, under the stimulation of cold air, sweat glands and capillaries contract. When it meets hot water, it expands rapidly, but after releasing heat, it returns to the state at low temperature. Such capillary contraction is easy to cause wrinkles on people's faces. 4, drinking to keep out the cold: there is a sense of fever after drinking, which is the result of alcohol prompting the human body to emit the original heat energy. After drinking, the body releases a lot of heat energy, which makes people get goose bumps all over, leading to a cold after drinking. 5, hands and feet frozen fire: in winter, hands and feet are exposed for a long time, blood vessels contract, and blood flow decreases. At this time, if it is baked with fire immediately, the blood vessels will be paralyzed, lose their contractility, and there will be arterial congestion, capillary dilation, enhanced permeability and local congestion. Mild frostbite, severe tissue necrosis. Therefore, frozen hands and feet can only be gently rubbed to make them slowly return to normal temperature. 6, scratching the skin itchy: when you feel itchy all over in winter due to dryness, you must not scratch it with your hands, otherwise it will easily scratch the skin and cause secondary infection. The prevention method is to drink more water, eat more fresh vegetables and fruits, eat less spicy food such as hot and sour, and drink less. Take a bath frequently and change your underwear frequently.

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