First, the analysis of winter food supplement
Winter is the easiest time in a year to absorb nutrients and strengthen your body through "what you eat".
Tonifying in winter can improve the immune function of human body, promote metabolism and improve the phenomenon of chills. Winter tonic can also regulate the metabolism of substances in the body, so that the energy transformed by nutrients can be stored in the body to the maximum extent, which is helpful to the rise of yang in the body and lays a good foundation for health in the coming year.
Second, the method of "food supplement" in winter
Choose foods rich in protein, vitamins and easy to digest.
Coarse cereals, brown rice, corn, wheat, black beans, peas, etc.
Vegetables: ginger, leek, garlic, radish, cauliflower, fungus, etc.
Meat, mutton, beef, chicken, pork kidneys and eel, carp, silver carp, hairtail, shrimp, etc.
Nuts, walnuts, longan, chestnuts, sesame seeds, etc.
People with weak constitution can often eat stewed hens, lean meat and tendons in winter, and often drink milk and soybean milk, which can help supplement their physical fitness.
2. How to keep in good health in November
November is mid-winter, the weather is colder, and the yin is cold and the yang is revived.
Winter solstice, south solstice. Since then, the sun has become longer and longer, and the yang of people has gradually flourished.
Therefore, people who are good at raising students must be quiet and healthy. Lie down early and get up late.
Take a quiet retreat or fast to meet Chu Yang. In November, the kidneys are flourishing, and the heart and lungs are declining.
Diet should reduce salt and increase bitterness, and tonify lung, stomach and heart fire to prevent kidney and water from crossing. Don't acupuncture the abdomen and back, and be careful to avoid the wind of thieves and evil spirits, which will make people's faces swollen and their backs hurt.
Don't eat raccoon meat, it hurts people. Don't eat snails, clams, crabs and turtles, which will damage people's vitality and grow corpses.
Don't eat vinegar in summer, you will get wind and get water sickness. Don't eat lettuce, it hurts.
On the third day of this month, you should fast and meditate. It is advisable to pull out white hair on the tenth day, and avoid traveling far in the future.
3. What should I pay attention to in November?
The ancients said: flowers in spring, leaves in summer, fruits in autumn and roots in winter. In the season of autumn and winter, a large number of seasonal root vegetables are on the market. At this time, the root vegetables are fresh and cheap, and they are resistant to storage, especially suitable for eating more. Like common radish and yam, although common, they have great nutritional value, which can be described as "nourishing treasures".
1 1 month healthy meat
Autumn is the season that needs tonic, but many people are afraid that a lot of tonic will lead to obesity. In fact, the most suitable meat for 1 1 month is as follows. You can choose different meat according to your physique:
Fish and shrimp are rich in trace elements, including calcium, aluminum, iron, manganese, copper, cobalt, nickel, zinc, iodine, chlorine and sulfur, which are all necessary for human body. Although aquatic products are rich in nutrients, they should not be eaten more.
Mutton has the effects of nourishing yang, nourishing essence and blood, and treating lung deficiency, which is quite beneficial to patients with asthma, tracheitis, lung disease and deficiency-cold syndrome. It can also tonify kidney, strengthen yang, tonify deficiency and resist cold, and strengthen the body. It is a nourishing and dietetic treasure in winter. Beef is the most suitable food for those who are weak and mentally retarded. The amino acid composition of beef protein is closer to the needs of human body than pork, which can improve the body's disease resistance.
Every100g of skinless chicken contains 24g of protein, but only 0g or 7g of fat. Chicken has a good therapeutic effect on malnutrition, chills, fatigue, irregular menstruation, anemia and weakness.
Most of protein is concentrated in lean meat, and the lean meat also contains hemoglobin, which can supplement iron and prevent anemia. Hemoglobin in meat is better absorbed than that in plants, so eating lean meat to supplement iron is better than eating vegetables.
4. What should I pay attention to in November?
The ancients said: flowers in spring, leaves in summer, fruits in autumn and roots in winter.
In the season of autumn and winter, a large number of seasonal root vegetables are on the market. At this time, the root vegetables are fresh and cheap, and they are resistant to storage, especially suitable for eating more. Like common radish and yam, although common, they have great nutritional value, which can be described as "nourishing treasures".
1 1 month healthy meat Autumn is the season that needs tonic, but many people are afraid that a large amount of tonic will lead to obesity. In fact, the most suitable meat for 1 1 month is as follows. You can choose different meat according to your physique: the trace elements in fish and shrimp are extremely rich, including calcium, aluminum, iron, manganese, copper and so on. Although aquatic products are rich in nutrients, they should not be eaten more.
Mutton has the effects of nourishing yang, nourishing essence and blood, and treating lung deficiency, which is quite beneficial to patients with asthma, tracheitis, lung disease and deficiency-cold syndrome. It can also tonify kidney, strengthen yang, tonify deficiency and resist cold, and strengthen the body. It is a nourishing and dietetic treasure in winter.
Beef is the most suitable food for those who are weak and mentally retarded. The amino acid composition of beef protein is closer to the needs of human body than pork, which can improve the body's disease resistance.
Every100g of skinless chicken contains 24g of protein, but only 0g or 7g of fat. Chicken has a good therapeutic effect on malnutrition, chills, fatigue, irregular menstruation, anemia and weakness.
Most of protein is concentrated in lean meat, and the lean meat also contains hemoglobin, which can supplement iron and prevent anemia. Hemoglobin in meat is better absorbed than that in plants, so eating lean meat to supplement iron is better than eating vegetables.
5. Common sense of health care in autumn
Common sense and matters needing attention in autumn health care
1, reasonable diet, preventing dryness, protecting yin, nourishing yang and moistening lung as the criteria.
In autumn, the weather is crisp and the climate is dry, and the dry air in autumn is easy to hurt the lungs. Therefore, the autumn diet should be light, eat less fried things and eat more fresh vegetables and fruits. Vegetables should be Chinese cabbage, spinach, wax gourd, cucumber and white fungus. Meat edible rabbit, duck, herring, etc.; Eat more sour food, such as tangerine and hawthorn. Drink plenty of water, eat more carrots, lotus roots, bananas, pears, honey and other foods that moisten the lungs and produce fluid, nourish yin and clear dryness; Try to eat less or not to eat hot and dry products such as onions, ginger, garlic, peppers and spirits, as well as fried and greasy things. Old people with weak constitution and spleen and stomach and patients with chronic diseases can eat porridge mainly in the morning, such as lily lotus seed porridge, tremella borneol porridge and black sesame porridge, and eat more tonic and tonic products such as red dates, lotus seeds, lilies and medlar to keep fit, eliminate diseases and prolong life, but you can't eat big fish and big meat, and melons and fruits can't overeat, so as not to hurt your stomach. In addition, we should pay special attention to clean diet, protect the spleen and stomach, eat more warm food, and control cold food and cold drink so as not to cause enteritis, dysentery and other diseases.
2. Take an active part in physical exercise and keep fit.
Autumn is a golden season for outdoor activities. In this season, the elderly must strengthen physical exercise, which is the most active method in autumn health care. Go to bed early and get up early in autumn, and take an active part in physical exercise after getting up in the morning. You can choose climbing, jogging, brisk walking, cold water bath and other exercise programs.
The dry climate in autumn, with a large temperature difference between morning and evening, is a favorable condition for the reproduction and spread of some bacteria and viruses. With the dry dust, some bacteria and viruses fly in the air, which often causes the spread of respiratory diseases, which is the high incidence season of chronic bronchitis and asthma. Therefore, the elderly should strengthen their warmth and do a good job in prevention while participating in physical exercise.
3. Stay optimistic and rest your mind.
Autumn is a good time to harvest when everything is ripe; But autumn is also the season when everything gradually fades and presents a scene of decline. At this time, the festival is most likely to cause sadness such as decline and decadence in the hearts of the elderly. Therefore, we should pay attention to recuperating our emotions, learn to adjust ourselves, maintain optimism, maintain inner peace, and appropriately extend the night sleep time; You can often talk with others and family members, or go for a walk in the park, watch movies and TV properly, or grow flowers and fish, which are beneficial to self-cultivation and cultivate sentiment.
4, clothing is appropriate, beware of catching cold.
In autumn, the temperature drops gradually, and the temperature difference between morning and evening is large; In this season, the elderly should not only pay attention to cold and warmth, but also not add clothes too early and too much; In this season, as long as it is not too cold, we should try our best to keep the body cool, so that the body can exercise and have the ability to resist the cold. However, in the autumn season, the climate is changeable, so the elderly should adapt to the climate change, pay proper attention to keep warm to prevent colds and respiratory diseases, and change clothes in time according to the weather conditions to prevent cold and keep warm, prevent diseases and protect health.
Autumn dryness hurts the lungs and eats less pungent food: in autumn, the air is crisp, the air is dry and the humidity is low, and people are prone to symptoms such as dry throat and dry cough, which is caused by dryness and evil spirits hurting the lungs. At this time, we should eat less spicy food, such as onion, ginger, pepper and pepper, to prevent pungent warming from helping heat and aggravate the symptoms of lung dryness.
Lung dryness hurts the liver to eat acid: from the five elements of traditional Chinese medicine, the lung belongs to gold, the liver belongs to wood, and Jin Wang can resist wood, which damages the liver wood. Therefore, you should eat sour food properly, because "acid enters the liver" can strengthen the liver and prevent the liver from being damaged by excessive lung qi. Sour food can restrain liver qi and protect liver, but it should not be excessive. Because many acidic foods, such as vinegar and ebony, have a sour taste, they are prone to stomach ulcers, gastritis and other diseases, which are not good for the body.
Autumn melons spoil your stomach and eat less cold: many people have this feeling. Eating fruit in autumn will spoil your stomach if you are not careful, which is related to the autumn climate. It's cold in autumn, the temperature drops, the spleen and stomach are deficient in yang, and eating more fruits and vegetables with yin and cold nature will naturally make matters worse, leading to diarrhea and abdominal pain due to lack of yang. Therefore, don't eat too cold food in autumn to protect the stomach and intestines and protect the lungs.
Moderate drinking water is the most important thing: drink more water in the sweaty season in summer, and drink more water in the dry season in autumn. Moderate drinking water is an indispensable maintenance measure for moistening and preventing dryness in autumn. It is better to drink a small amount of water frequently, and it is not suitable for binge drinking. Drinking a large amount of water at a time will increase the burden on the gastrointestinal tract and cause discomfort. Only a small amount of slow drinking can make the mouth, nose, pharynx, larynx, esophagus and even trachea moisturize more.
Nourishing yin and benefiting qi is the key: for middle-aged and elderly people, the most important thing in autumn is nourishing yin and benefiting qi. Nourishing yin can prevent lung dryness, and replenishing qi can warm lung qi and encourage yang qi, so you should eat more yam, lily, tremella, pig's trotters, lotus seeds, lotus roots, pears, medlar and other foods in autumn to spend the autumn.
6. 1 1 What are the four key points of keeping in good health when welcoming "Xiaoxue" on the 22nd of the month?
0 1 Keyword 1: Mental recuperation is better than taking medicine in the "depression" season. In the light snow solar term, the weather is often cold and gloomy, and people's mood will be affected by it at this time, which is particularly easy to cause depression.
Medical research in recent years has found that depression is the most common psychological disease of human beings. Modern medical research has found that seasonal changes have a direct impact on patients with depression, because among the neurotransmitters related to depression, the serotonin system in the brain is closely related to seasonal changes.
In spring and summer, the function of 5- hydroxytryptamine system is the strongest, and it is the weakest in autumn and winter. When the sunshine time is reduced, it causes the lack of 5-hydroxytryptamine in the brain of patients with depression, followed by a series of symptoms such as insomnia, irritability, pessimism and world-weariness. In order to avoid the unfavorable factors brought to friends with depression in winter, we should pay attention to the mental recuperation in this solar term.
Wu Shang, a medical scientist in the Qing Dynasty, said: "Seeing flowers to relieve boredom and listening to music to relieve anxiety is better than taking medicine." Chinese traditional medical theory attaches great importance to the effect of sunlight on human health, and thinks that frequent exposure to sunlight can help promote human yang, especially in winter, because nature is in a state of "Yin flourishes while Yang declines", and people should be natural, so frequent exposure to sunlight in winter can play a more important role in strengthening people's yang and warming meridians.
In addition, we should keep warm from the cold in our daily life to prevent colds. Keyword 2: Three Great Achievements in Body-building and Body-protection in the high incidence season; The manifestations of human diseases in the meridians in the light snow season are mostly the pathological changes of the liver meridian of foot Jue Yin.
The meridians of the liver start from the big toe of the foot, go up along the front edge of the medial malleolus on the back of the foot, go out of the spleen meridian of the Taiyin Foot at the intersection of the medial malleolus eight inches, pass through the knee, go around the yin organ, reach the lower abdomen, abdomen, stomach, belong to the liver, collateral the gallbladder, upper diaphragm, cross the hypochondriac rib, go along the throat, enter the nasal orifice, go up to connect the eye system, and out of the forehead, go up to meet the Du meridian. Its branches branch from the order system, descending in the cheek and surrounding the mouth and lips; Another branch branches from the liver, passes through the diaphragm, injects into the lung, and meets the lung meridian of the hand Taiyin.
The main symptoms are "husband's itching hernia, woman's abdomen swelling, even dryness, dusty face, discoloration ... chest fullness, vomiting, fox hernia, drowning, and closure." The symptoms indicated by this method below belong to this category. Insisting on exercising with this method has a good preventive and therapeutic effect.
Xiaoxue sits in mid-October: Every day from 3: 00 to 7: 00 in the morning, the left hand presses the knee hard, the right hand pulls the left elbow hard, then the right hand presses the knee, and the left hand pulls the elbow hard. Do it three to five times repeatedly, then knock your teeth 36 times, adjust your breath and exhale, and swallow your body fluid nine times.
Can be treated: elbow dislocation, rheumatic fever, gynecological abdominal swelling, male hernia, enuresis, urinary incontinence, hematuria, testicular swelling, testicular hernia, varus, convulsion, joint swelling and pain, tendon rotation, impotence, spasm and other symptoms. Dry bath * * * Exercise: You can practice both standing and sitting, relax your whole body, and rub your palms together until it is hot. First, comb your hair 64 times on your face, with your fingers from the front of your head to the back of your head and the side of your head, to make your scalp hot. Then rub your palms on your feet for 64 times, and finally rub them on your chest, abdomen and back, and do a dry bath until it is hot.
This method is suitable for preventing influenza. Knee-hugging exercises: Specific methods: sitting on a chair, feet shoulder width apart, thighs and calves at a 90-degree angle, torso straight, whole body relaxed, and chin slightly retracted inward.
Relax all over, breathe evenly, hold your right foot on the ground, lift your left knee, hold your hands on the lower part of your left calf, and move hard to your abdomen for 36 times. Then, hold your left foot on the ground, lift your right knee, hold your hands on the lower part of your right calf, and move hard to your abdomen for 36 times, which will make your lower limbs smooth in qi and blood and dredge meridians. This method is suitable for lower limb pain and numbness below the knee.
Keyword 3: Warm-tonic health season Cooking mother must have three major dietotherapy. It is suitable to strengthen diet therapy in light snow season, and should eat warm-tonic food and kidney-nourishing food. Warm tonic foods include mutton, beef, chicken, dog meat, velvet antler, etc. Kidney-nourishing foods include cashew nuts, Euryale ferox, yam porridge, chestnut stew, ginkgo stew chicken, big bone soup, walnuts and so on.
In addition, we should eat more stewed food and black food such as black fungus, black sesame seeds and black beans. There are many dietotherapy methods in light snow season, which are very beneficial to health care.
Before and after the solar term, the weather is often cold and gloomy, and people's mood will also be affected by it, especially those who suffer from depression are more likely to aggravate their illness, so in this solar term, I will focus on talking with friends who suffer from depression about how to learn to nurse themselves in days with little light. At this temperature, it is advisable to use lotus root to stew carp in soup, which has the effects of nourishing qi and blood, nourishing yin and tonifying kidney.
Autumn is the harvest season of lotus root. Modern nutrition thinks that lotus root is a food with high iron content and a lot of vitamin C and fiber, so it is quite suitable for all people with physical weakness such as diabetes. Autumn is also the most fertile time for carp, so lotus root stewed carp is one of the health-preserving soups in late autumn.
Ingredients: 500 grams of lotus root, carp 1 piece (about 400~500 grams), and 3 slices of ginger. Sesame rabbit ingredients: whole rabbit, black sesame, ginger, onion, pepper, salt, monosodium glutamate and sesame oil.
Practice: Wash the rabbit and boil it for 5 minutes, then take it out. Stir-fry the black sesame seeds for later use. After adding water to the pot and boiling, add ginger, onion, pepper and salt. Then put the rabbit into the pot and cook it until it is half cooked. Take it out. When the juice is not used, pour the marinade into the pot and bring it to a boil. Add monosodium glutamate and sesame oil, and sprinkle with black sesame seeds to eat. Efficacy: It is suitable for depression, and has dietotherapy effect on weakness, constipation due to yin deficiency and cough due to lung heat after illness.
Pork Porridge Porridge Indications: Dry skin, and disgraceful hair. Formula: 60g pork loin and 90g rice.
Practice: Wash pork, shred it, stir-fry it with sesame oil, add water and rice to cook porridge, add salt and pepper when it is cooked, and then boil it for one or two times before taking it. Efficacy: Suitable for patients with yin deficiency and qi deficiency.
Keyword 4: "Various Pain Seasons": The medicated liquor brewed with Chinese medicine is very beneficial to rheumatism and sciatica after the light snow and solar terms. Here are two kinds of acanthopanax bark wine: acanthopanax bark15g, cyathula root 6g, astragalus root12g, Polygonatum odoratum 6g, Saposhnikovia root 6g, bergamot 6g, and mulberry twig. 0/2g of dried tangerine peel/kloc-0, 9g of papaya, 6g of sappan wood, 9g of pine joint15g, 9g of chuanxiong rhizome, 6g of cassia twig, 6g of Eucommia bark12g, 6g of Gentiana macrophylla and 2500ml of white wine. Efficacy: It is suitable for foot and knee pain, joint pain, traumatic injury and swelling pain caused by rheumatism.
Practice: grind the above medicines together into coarse powder.
7. 1 1 What does beginning of winter eat for health on August 8?
Eating mutton in winter has different effects, such as stewing, stewing and steaming: the original soup is the original juice, which can ensure that the nutrients are not lost to the maximum extent and the nourishing effect is the best.
When stewing, some nutrients are dissolved into the soup; When stewing and steaming, the nutrients are basically still in the meat, which is suitable for meat lovers. When stewing the soup, stew some leg bones and spine bones for half an hour to form milky white soup, remove the soup bones, then put the washed mutton into the pot, add onion and ginger and stew with low fire.
If you stew it in casserole, the flavor will be better. Rinse: the smell of mutton is small. Many people don't like the smell of mutton. Eating it by rinsing can reduce the smell of mutton.
In addition, mutton can be soaked in cold water for one night in winter and one or two hours in summer, which can also leach the smell of mutton. Need to be reminded that instant-boiled mutton with spicy soup base is easy to get angry after eating.
You can eat some foods such as tremella and pears at the same time, or drink some chrysanthemum tea to remove the fire. Because there may be germs and parasites in mutton, you should choose mutton slices that have passed quality inspection and rinse them until they are cooked thoroughly.
Stir-fry: Sauté ed mutton with scallion is the representative, fresh hind leg meat or tenderloin is selected, sliced, served with fresh scallion, soaked and stir-fried with strong fire. It has the effects of invigorating qi and tonifying deficiency, warming the middle and warming the lower body, and sweating and detoxifying.
Grilled and fried: The representative dishes of oil-roasted and fried mutton include mutton skewers and roasted mutton. These two methods are very oily, and the cooking temperature is too high, and the nutrient loss is also the most serious.
When people roast mutton at home, they can marinate it with cumin, fragrant leaves and salt for one hour, then steam it in the pot, and then roast it in the oven at about 180℃, which can reduce the oil content. Best partner: Radish and mutton are warm, and it is best to eat with some cool and flat vegetables, such as radish, loofah, wax gourd, spinach, Chinese cabbage, Flammulina velutipes and mushrooms.
But when it comes to the "perfect match" of mutton, radish is the only one. On the one hand, the combination of meat and vegetable can supplement all kinds of protein needed by human body.
On the other hand, radish is cold and cool, which can moisten dryness and clear fire, remove greasy and help digestion. Tips for purchasing: mutton is white with cold and stale. There are two kinds of mutton on the market: frozen and fresh.
Good quality frozen mutton is bright in color and bright red. Sometimes mutton is white when it is just taken out of the freezer, but it turns red after a while, which is also of good quality.
The fat part should be white and delicate. If it turns yellow, it means that it has been frozen for a long time. Fresh mutton feels sticky and doesn't slip, which means there is no water.
The muscles of fresh mutton are firm and elastic, which can stand up when cut into thick slices, while those that are not fresh are soft and "untenable", so pay attention when purchasing.