Winter is relatively cold, which requires us to take various measures to keep warm. So, what are the precautions for winter diet?
Precautions for winter diet
Appropriately increase the intake of high-protein foods
30% of the energy contained in protein will be converted into heat and emitted from the body surface , while only 5% to 6% of the energy contained in carbohydrates is lost as heat, and 4% to 5% of fat is lost. In addition, red meat is also rich in easily absorbed heme iron. Studies have shown that increasing iron intake in the diet will enhance cold resistance. It should be noted that what you want to increase is lean meat rich in protein, not fat meat rich in fat. At the same time, it is best to control the amount of meat eaten per day to less than 2 taels.
Drink a bowl of soup or a bowl of hot porridge to warm your stomach before eating
In cold temperatures, drinking a bowl of hot porridge will not only make your body instantly Feeling warm can also warm the stomach, wake up the digestive system and stimulate appetite. In particular, multigrain porridge can also help supplement various nutrients such as B vitamins and potassium. In addition, the climate is dry in winter, so you should replenish water. Drinking porridge can also make you drink a lot of water without knowing it. In addition to hot porridge, drinking a bowl of hot soup with less oil and salt before meals is also a good choice.
Eat more fruits and vegetables to strengthen your body and resist diseases
Winter is dry, especially in northern areas, where eating more meat is prone to dry stools. Vegetables and fruits are rich in vitamins and minerals, as well as rich in dietary fiber, which can enhance the body's immunity, improve the body's adaptability to cold, and have a good protective effect on blood vessels. It can also promote gastrointestinal peristalsis and prevent constipation. . Therefore, attention should be paid to the supplement of fruits and vegetables. Vegetables can be carrots, white radish, Chinese cabbage, potatoes, yams, lotus roots, spinach, rape, celery, mushrooms, winter bamboo shoots, baby cabbage, etc. Fruits can be apples, pears, kiwis, bananas, grapefruits, citrus, etc.
What to eat in winter if you are afraid of the cold
1. Lean meat
Most women’s daily intake of iron does not meet their body needs, so in winter Will be particularly afraid of the cold. If you don’t want to be an ice beauty in winter, you must pay attention to supplementing enough iron elements to resist the cold wave. Although the iron content in lean meat is not very high, the utilization rate of iron is similar to that of pork liver, and it is easy to purchase and process.
2. Carrots
Carrots can enhance physical strength and immunity, activate visceral functions and blood circulation, thereby regulating viscera, warming the body, and nourishing. Wash and slice the carrots and onions, sauté the onions in olive oil until they become translucent, then add the carrots and continue to sauté. Add the stock and bring to a boil, add a pinch of seasoned salt, etc. Drink 200 ml at lunch or dinner every day. If you insist on it for a long time, your cold sensitivity will be improved.
3. Chicken
If you are afraid of the cold, eat chicken. The chicken mentioned here refers to skinless chicken, because most of the fat in chicken is in the skin. Each 100 grams of skinless chicken contains 24 grams of protein and only 0.7 grams of fat. Chicken has a good therapeutic effect on malnutrition, chills, fatigue, irregular menstruation, insufficient qi and blood, and weakness.
4. Mutton
Compared with pork, mutton has more protein and less fat. It is rich in vitamins B1, B2, B6, iron, zinc and selenium. In addition, mutton meat is tender and easy to digest and absorb. Eating more mutton in winter can help improve the body's immunity. Mutton has higher calories than beef and has always been regarded as one of the important foods to keep out the cold and nourish the body in autumn and winter.
How to dress when it snows
1. Avoid wearing thin clothing
Many young friends wear very little even in winter. Little do they know that This really creates hidden health risks, especially when it snows and the cold is very strong. If you don't pay attention to keeping warm at this time, your body will have many problems when it reaches a certain age.
2. Dress according to your body constitution
Some friends who regularly exercise do not wear much in winter because of their better physical fitness. However, when it snows, Always add an extra layer of clothing to keep warm. However, those old, young, women and pregnant women must wear more layers.
Precautions on snowy days
Reminder 1: Prevent accidental falls. Rain and snow make the road surface slippery. Therefore, the general public is reminded to pay attention to travel safety and prevent accidental falls.
Reminder 2: Prevent coronary heart disease attacks. When the temperature drops sharply in rainy and snowy weather, the coronary arteries are prone to spasm and contraction under the stimulation of cold, and the possibility of myocardial infarction is very high. Therefore, patients with cardiovascular and cerebrovascular diseases must pay attention to strengthening protection and take medicine in time; avoid exertion and pay attention Keep warm.
Reminder 3: Prevent respiratory diseases. Winter and spring are the seasons with high incidence of respiratory diseases. Children, the elderly, and patients with chronic diseases who have relatively low resistance should appropriately reduce the time spent outdoors, pay attention to keeping warm from the cold, and maintain regular ventilation indoors.
Reminder 4: Prevent stroke. The elasticity of blood vessels in the elderly is poor, and rapid changes in temperature can cause blood pressure fluctuations and cause strokes.
Reminder 5: Prevent gastric bleeding and peptic tract ulcers.
Cold can easily cause gastric bleeding and peptic ulcers. You need to pay attention to keeping your stomach warm and taking good care of your diet. Daily meals should be warm, soft, light, and easy to digest. Eat small, frequent meals at regular intervals, avoid eating cold or raw foods, quit smoking and drinking, and You can choose to take some Chinese patent medicines that warm the stomach and spleen.