First of all, we should ensure the supply of heat energy. The cold climate in winter affects the endocrine system of human body, which increases the secretion of thyroxine and adrenaline, thus promoting and accelerating the decomposition of protein, fat and carbohydrate, so as to increase the body's ability to keep out the cold, thus causing excessive heat loss. Therefore, nutrition in winter should be based on increasing heat energy, and foods rich in carbohydrates and fats can be appropriately ingested. For the elderly, the fat intake should not be too much, so as not to induce other diseases of the elderly, but enough protein should be taken, because the decomposition of protein is enhanced, and the human body is prone to negative nitrogen balance. The supply of protein should be15 ~17% of the total calories, and the protein supplied should be mainly high-quality protein, such as lean meat, eggs, fish, milk, beans and their products. The protein contained in these foods is not only easy for human body to digest and absorb, but also rich in essential amino acids, which has high nutritional value and can increase human body's cold resistance and disease resistance.
Winter is the off-season of vegetables, and the number of vegetables is small and the varieties are monotonous, especially in northern China, which is more prominent. Therefore, often after a winter, the human body appears vitamin deficiency, such as vitamin C deficiency, which leads to many elderly people suffering from oral ulcers, root swelling and pain, bleeding, constipation and other symptoms. Its prevention and control methods should first expand the food sources, and the green leafy vegetables are relatively reduced in winter, so you can eat some potatoes, such as sweet potatoes and potatoes. They are all rich in vitamin C and vitamin B, especially lacking vitamin A, and red sweet potatoes also contain more carotene. Eating more potatoes can not only supplement vitamins, but also clear internal heat and eliminate plague. Besides Chinese cabbage, cabbage, radish in the heart, white radish, carrot, bean sprouts, mung bean sprouts, rape, etc. should also be selected among the main dishes listed in winter. These vegetables are rich in vitamins. As long as the varieties are changed frequently and matched reasonably, the vitamin needs of the human body can still be supplemented. The cold in winter can also affect the nutritional metabolism of the human body and increase the consumption of various nutrients to varying degrees. Due to the influence of digestion and absorption and metabolic factors in the body, the elderly often lack potassium, calcium, sodium, iron and other elements. In addition, the amount of inorganic salts excreted with urine increases in winter, so it should be supplemented in time. You can eat more foods rich in calcium, iron, sodium and potassium, such as shrimp, shrimp skin, sesame paste, pork liver and bananas. If there is low sodium, when cooking, the taste is slightly salty, so it can be supplemented.