spring, summer, autumn and winter, four seasons reincarnation, and to the cold season of all things dormant. After the beginning of winter, the temperature is getting lower and colder. 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 that in other seasons; therefore, it is necessary to eat enough food to ensure the adequate supply of energy, so as to maintain normal body temperature and resist severe cold. In the cold winter, the body’s need for some vitamins also increases. The basic principle of winter diet is: eat enough, eat a variety of, more atherosclerosis soup, appropriate supplement. Food should be sufficient and energy should be balanced.

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are cold in winter. Residents living in the north have heating facilities. Although they feel cold when they are outdoors, they are warm as spring indoors. However, in the south, there is no central heating facilities, indoor and outdoor temperature is the same, even indoor is colder than outdoor, the human body needs more energy and needs to pay attention to the adequate supply of energy. In order to ensure a sufficient amount of staple food, it is recommended to eat half a kilogram to eight liang of cereals every day. In addition to steamed bread, rice, steamed bread and so on, we can “apply both soft and hard” and often drink porridge.

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animal food is not only rich in protein, but also contains a certain amount of fat, which can enhance the body’s immunity and improve the ability of cold resistance and disease prevention. There should be 3.2-1.5 kg of animal food every day, including lean meat, eggs, poultry, fish or milk, etc., which can be changed frequently. 2. Eat less raw and cold food and drink more atherosclerotic soup.

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eat raw and cold food in winter, which is easy to stimulate the intestines and stomach, cause abdominal pain, diarrhea and so on. Therefore, it is also important to choose proper cooking methods. It is suggested that in the processing of winter food, stewing, boiling, steaming, stewing and other cooking methods should be adopted as much as possible, so as to preserve the nutrition of food and be beneficial to health.

3. Eat more fruits and vegetables, strong body and disease resistance. In winter,

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are dry in winter, especially in northern China, because they eat more meat, they are prone to dry stool. Vegetables and fruits are rich in vitamins and minerals, as well as rich dietary fiber, which can enhance the body’s immunity, improve the body’s ability to adapt to the cold, and has a good protective effect on blood vessels, but also can promote gastrointestinal peristalsis and prevent constipation. Therefore, we should pay attention to the supplement of vegetables and fruits. Vegetables can choose carrot, white radish, Chinese cabbage, potato, yam, lotus root, spinach, rape, celery, mushrooms, winter bamboo shoots, baby vegetables, etc., and fruits can choose apple, pear, kiwi fruit, banana, grapefruit, citrus, etc.

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are cold in winter, the sunshine time is shortened, and people’s outdoor activities are reduced, so it is easy to have vitamin D deficiency. Pay attention to eat foods rich in calcium and vitamin D, such as milk, bean products, seafood, animal liver, etc. The fresh vegetables and fruits available in winter are not as rich as those in summer and autumn, and some vitamins and minerals are easy to be insufficient. Therefore, we can choose nutritional supplements to supplement the deficiency of diet, such as vitamin C, vitamin D, etc. But should not be the main source of nutrients, the principle is appropriate, not excessive!

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