Let's stand up for the winter to keep warm and eat 5 "high"
It was winter when it started today. What do people with cold body need to eat to keep it cold? In fact, there are a lot of civilian foods that can help us to supplement our calories and do a good job of keeping up with cold in this winter. Today, it is better to learn more about what you can eat to keep warm.
Li Dongyu eat cold 5 "high"
High "protein". After winter, you can properly increase the intake of high-protein foods, such as livestock and poultry meat, fish and eggs. 30% of the energy contained in the protein will become calories dissipated from the body surface, while only 5% to 6% of the energy contained in the carbohydrates is lost as calories and fat is 4% to 5%. Therefore, eating high protein foods in the winter helps the body resist cold. It is worth noting that, in protein-rich foods, red meat and animal organs are also good sources of iron. Iron is involved in the synthesis of heme in the body and can increase the oxygen carrying capacity of the blood. The reduction in oxygen supply in the peripheral tissues of iron-deficient people will cause coldness due to insufficient heat production. American scientists conducted a cold-resistant test on women in swimsuits and found that most of the women who were cold-shouldered lacked iron in their body, and once iron was added, the symptoms improved greatly. What needs to be reminded is that the amount of meat eaten each day exceeds two.
High "B vitamins." Most of the B vitamins play an important role in the metabolism of carbohydrates, fats, and proteins. For example, vitamin B1, vitamin B2, and niacin all are closely related to energy metabolism. Proper intake can help increase cold resistance. Vitamin B1 is mainly found in oats and other coarse grains, nuts, lean pork, and animal organs. Foods rich in vitamin B2 include animal liver, egg yolks, dairy products, spinach, leeks, rapeseed, and broccoli. Niacin-rich foods are whole wheat products, brown rice, beans, sesame, peanuts, mushrooms, chicken, lean meat, fish, green leafy vegetables and so on.
High "vitamin D". The lack of vitamin D not only damages bone health, but also causes the body to have low immunity, leading to increased risk of contracting infectious diseases such as colds and upper respiratory tract infections. Sunlight is the main source of the body to obtain vitamin D, but in winter, due to lack of light, thick clothes and other reasons lead to the body's lack of vitamin D, at this time through the dietary supplementation of vitamin D is very necessary. Foods rich in vitamin D include animal organs, egg yolks, shiitake mushrooms, and whole milk.
High "iodine". Iodine is an important raw material for the synthesis of thyroxine. Thyroxine is an important hormone in the body's metabolic control, affecting the body's metabolic rate, growth, nerve and muscle function. Thyroxine can promote the body's protein, carbohydrates, fat into energy, against the cold. If iodine is deficient, the raw material for synthesis of thyroxine is lacking, so the cold-proof ability will be reduced. Seawater is rich in iodine, so various marine foods are good sources of iodine, such as kelp, seaweed, and marine fish.
High "spice". In the cold winter, proper eating of spices not only gives us a taste of enjoyment, but also help the body to resist the cold. For example, capsaicin in pepper has the potential for heat production, can promote blood circulation, improve cold, frostbite, etc.; US Department of Agriculture study found that adding cinnamon to the diet can increase metabolism and promote heat production; volatile oil in ginger can accelerate blood circulation Excited nerves make the body warm. Therefore, when cooking in winter, you can add more pepper, cinnamon, ginger and other spices.
Cold winter nutrition recipes
Spinach fried beef
Step 1: Wash the spinach, put it in boiling water, scald and remove it. Drain the water and cut it into small pieces. Add beef, soy sauce, baking powder and cooking wine. Heat the pan, add the beef slices, and fry until it matures.
Step 2: Put the ginger and spinach into the original pan and fry the meat, then add the beef, fry the material, then transfer the salt, and stir evenly with the fire. Stir fry the spinach beef into the pan.
Green beans mixed with fresh bamboo shoots
Step 1: Wash the bamboo shoots, strip the shell and cut into thick strips. Seaweed cut into filaments spare. The green beans are washed and cut into sections about 5 cm long. Wash the red peppers, remove the seeds, and cut into red peppers. Peel the garlic and cut into garlic. Place in a small bowl and add salt to the sauce.
Step 2: Put the bamboo shoots in boiling water, boil them, remove them, and drain them. Season beans into boiling water, boil, remove and drain. Boiled green beans and bamboo shoots.
Step 3: Pour the seasoned sauce over the bean paste on top of the beans, and sprinkle the Shanghai Tess.
In addition, what do you need to pay attention to during the winter diet?
Precautions for Lidong Food
Eat more staple foods and eat mutton, clams and sea cucumbers. Proteins, fats, and carbohydrates are called heat-producing nutrients. Therefore, in winter, we must appropriately increase the intake of staple foods and oils to ensure the supply of quality protein. Dogs, mutton, beef, chicken, venison, shrimp, pigeons, cockroaches, sea cucumbers and other foods are rich in protein and fat, producing more calories, the best cold effect.
Kelp and seaweed can promote the secretion of thyroid hormone and produce heat. The thyroid hormone in the body is called thyroid hormone, which can accelerate the oxidation of many tissues in the body, increase the body's heat production, increase the basal metabolic rate, accelerate the skin blood circulation, resist cold and cold, and the food containing iodine can promote Thyroid hormone secretion. Iodine-rich foods are: kelp, seaweed, seaweed, jellyfish, spinach, Chinese cabbage, corn and so on.
Animal livers and carrots can increase cold resistance. The cold climate changes the body's vitamin metabolism significantly. Increased intake of vitamin A and vitamin C can enhance cold resistance and adaptability to cold, and have a good protective effect on blood vessels. Vitamin A mainly comes from animal livers, carrots, dark green vegetables, etc. Vitamin C comes mainly from fresh fruits and vegetables.
Sesame seeds and sunflower seeds provide the necessary elements of cold resistance. Cold weather increases the demand for methionine in the body. Methionine can provide a series of methyl groups necessary for adapting to cold by transfer. Therefore, more food containing methionine should be taken in winter. Such as sesame seeds, sunflower seeds, dairy products, yeast, leafy vegetables, etc.
If you want to keep warm during the winter, don't miss the above food.
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