What should winter diet pay attention to? We all know that only a healthy diet can make us healthy, because diet is closely related to our body. Do you know what to eat in winter? Let's have a look
Winter diet health tips
1. Increase the intake of cold food
In cold winter, people often feel uncomfortable because of cold, and some people are particularly afraid of cold because of the weakness of Yang in their body. Therefore, in winter, it is necessary to use foods with cold resistance effect for warm tonic and recuperation, so as to warm and nourish the whole body tissue, enhance physique, promote metabolism, improve cold resistance, maintain the functional activities of body tissue, resist external pathogens and reduce the occurrence of diseases. Traditional Chinese medicine believes that in winter, you should eat foods that are warm, warm, warm and tonic, such as mutton, dog meat, turtle, sparrow, shrimp, pigeon, quail, sea cucumber, medlar, leek, walnut, glutinous rice, etc.
2. Increase intake of thermogenic foods
Due to the cold climate in winter, the body consumes more energy every day to adapt to the external cold environment, so it is necessary to increase the intake of thermogenic nutrients. Thermogenic nutrients mainly refer to protein, fat and carbohydrates. Therefore, we should eat more foods rich in these three nutrients, especially relatively increase the intake of fat. For example, we should pay attention to the intake of fat when eating meat dishes, and put more cooking oil when cooking.
3. Supplement necessary methionine
Methionine can provide a series of methyl groups necessary for cold tolerance through transfer. The cold climate increases the excretion of creatine in human urine and accelerates fat metabolism. Methyl is required for the heat released by the oxidation of synthetic creatine, fatty acid and phospholipid in mitochondria. Therefore, in winter, we should eat more foods containing methionine, such as sesame, sunflower seeds, dairy products, yeast, leaf vegetables, etc.
4. Eat more foods rich in vitamins
Because the cold climate strengthens the oxidation and heat production of the human body, the vitamin metabolism of the body also changes significantly. For example, increase the intake of vitamin A to enhance the cold resistance of the human body. Increase the intake of vitamin C to improve the adaptability of human body to cold and have a good protective effect on blood vessels. Vitamin A mainly comes from animal liver, carrots, dark green vegetables and other foods, and vitamin C mainly comes from fresh fruits and vegetables.
5. Proper mineral supplement
People's fear of cold is also related to the quality of minerals ingested by the body. For example, the content of calcium in the human body can directly affect the elasticity and excitability of human myocardium, blood vessels and muscles. Calcium supplementation can improve the cold resistance of the body. Foods rich in calcium include milk, bean products, kelp, etc. Salt is also very important for the human body to keep out the cold. It can enhance the heat production function of the human body. Therefore, in winter, the seasoning is mainly heavy, pungent and hot, but it can not be too salty. The daily salt intake should not exceed 6 grams at most.
6. Pay attention to hot food
In order to make the human body adapt to the external cold environment, we should eat with hot rice and dishes and eat while it is hot, so as to absorb more energy to resist the cold. You might as well arrange more hot vegetable soup on the table, which can not only enhance your appetite, but also eliminate the cold feeling.
7. Appropriate supplement of inorganic salts
Medical research shows that people's fear of cold is closely related to the lack of inorganic salts in their diet. Experts suggest that more vegetables with roots should be ingested in winter, such as carrots, lilies, potato, lotus root, green vegetables and Chinese cabbage, because the roots of vegetables contain more inorganic salts. The content of calcium in human body can directly affect the elasticity and excitability of human myocardium, blood vessels and muscles. Calcium supplementation can improve the body's cold resistance. Foods containing more calcium include: shrimp skin, oysters, peanuts, clams, milk, etc.
8. Eat more foods containing VB2, VA and VC
The cold climate strengthens the oxidation function of the human body, and the vitamin metabolism of the body has also changed significantly. Vitamin B2 (riboflavin) should be supplemented in time in the diet to prevent the occurrence of angular stomatitis, cheilitis, glossitis and other diseases. Vitamin B2 mainly exists in animal liver, eggs, milk, beans and other foods. Vitamin A can enhance the cold resistance of the human body. You should eat more foods rich in vitamin A, such as liver, carrot, pumpkin, sweet potato and so on. Vitamin C can improve the adaptability of human body to cold and has a good protective effect on blood vessels. Attention should be paid to the intake of fresh vegetables and fruits.
9. Drink more water:
It is easy to cause dryness of pharynx, nose and throat in winter. Drinking more water is helpful for digestion and absorption. We like hot pot best in winter. Many people are together and warm in a small space, but it's easy to be poisoned. Pay attention.