Diet follows four principles after the winter solstice
After the winter solstice, the temperature is getting lower and the weather is getting colder. Traditional health care suggests that the patterns of changes in spring life, summer growth, autumn harvest, and winter storage exist throughout the year, and health care must conform to nature. Modern nutrition believes that the metabolic rate of the body in the cold environment is significantly increased, and the need for energy is higher than in other seasons; therefore, it is necessary to eat enough food to ensure sufficient supply of energy to maintain normal body temperature and resist severe cold. In the cold winter, the body also needs more vitamins. Ma Guansheng, a famous nutritionist, said that the following four principles should be followed in the winter diet.
1. Food quantity, nutritional balance
In winter, the weather is cold and people living in the north have heating facilities. Although the outdoor activities feel cold, the interior is warm and spring. However, in the south, there are no centralized heating facilities in the room, indoor and outdoor temperatures are the same, and even indoors is colder than outdoors, and the human body needs more energy, and it is necessary to pay attention to sufficient supply of energy. To ensure a sufficient amount of staple foods, it is recommended to eat half a catty a day - 82 grains of food, in addition to steamed bread, rice, steamed bread, etc., can be "soft and hard" and often porridge.
Animal food not only contains rich protein, but also contains a certain amount of fat, can enhance the body's immunity, and improve the ability to resist cold and disease. There should be 3 to 2 catties of animal food every day, which may include lean meat, eggs, poultry, fish or milk, etc., often changing species.
2. Eat less cold and more porridge soup
Eating cold food in winter can easily irritate the stomach and cause abdominal pain and diarrhea. Therefore, it is also important to pay attention to the proper cooking method. It is recommended to use as much as possible stew, boil, steam, simmer and other cooking methods when processing winter foods, so that it is easier to preserve food nutrition and health benefits.
3. Appropriate supplements, cold spots in winter, shortened sunshine hours, people's outdoor activities are reduced, and vitamin D deficiency is prone to occur. Pay attention to eat foods rich in calcium and vitamin D, such as milk, soy products, seafood, animal liver, etc. The choice of fresh vegetables and fruits in winter is not as rich as in summer and autumn, and it is prone to lack of vitamins and minerals. Therefore, you can choose nutrient supplements to Supplement the deficiencies in the diet, such as vitamin C, vitamin D and so on. But should not be used as the main source of nutrients, the principle is appropriate, but no amount!
4. Eat more vegetables and fruits
Dry winter, especially in northern regions, due to eating more meat, prone to dry stool. Fruits and vegetables are rich in vitamins and minerals, as well as rich dietary fiber, can enhance the body's immunity, improve the body's ability to adapt to the cold, and have a good protective effect on blood vessels, can also promote gastrointestinal motility, prevent constipation . Therefore, attention should be paid to the addition of fruits and vegetables. Vegetables can choose carrots, white radish, Chinese cabbage, potatoes, yams, lotus root, spinach, rape, celery, mushrooms, bamboo shoots, baby food, fruit can choose apples, pears, kiwi, bananas, grapefruit, citrus and so on.
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