Melpomene In winter, green leafy vegetables are relatively reduced. For health care in winter, you can eat some potatoes, such as sweet potatoes, potatoes, etc. to supplement nutrition. Potatoes are rich in vitamin C and vitamin B, especially red sweet potatoes, which also contain more carotene.
Among the vegetables on the market in winter, in addition to Chinese cabbage, you should also choose cabbage, Xinlimei radish, white radish, carrot, soybean sprouts, mung bean sprouts, rapeseed, etc. These vegetables are rich in vitamins. As long as the varieties are frequently changed and paired appropriately, they can supplement the body's vitamin needs.
Insist on eating vegetables every day, preferably several times a week. What vegetables are good to eat in winter? Choose from dark green, orange, beans, starchy vegetables and other vegetables. Winter health care often changes types and is as diverse as possible, so that you can fully absorb the different nutrients in different foods.
In recent years, nutritionists at home and abroad have called for adding whole grains to the diet, which is more beneficial to the human body. healthy . However, there are many kinds of cereals. How to choose and combine them appropriately for people of different ages to maintain their health in winter?
Old man: Add some brown rice to the white rice
Although white rice can provide the nutrients and calories needed by the human body, the nutrients in brown rice, especially the crude fiber content, are much higher than those in white rice, which can help gastrointestinal motility and relieve stomach pain, constipate digestive system disease . In addition, brown rice can lower cholesterol and triglycerides, and can prevent cardiovascular and cerebrovascular diseases and health care in winter. cancer . therefore, elderly You might as well add some brown rice when steaming white rice. However, processing brown rice is more time-consuming, so it is recommended to soak it in cold water overnight before cooking.
When steaming rice, it’s best to mix two parts white rice to one part brown rice.
Children: One bowl of millet porridge every day
Millet contains carotene and B vitamins that are not found in other whole grains, which is beneficial to strengthening children's digestive function. The nutrients in millet are very easy to be absorbed by the human body, so it is called "health rice" and is especially suitable for children with weak digestive function.
young and middle-aged male : Eating more black rice is the best way to nourish the kidneys
Black rice has the effects of nourishing yin and kidneys, replenishing qi and strengthening the body, nourishing the liver and improving eyesight. Its nutritional value is higher than that of ordinary rice. Regular consumption can protect the cardiovascular system. It is an ideal nutritional and health food for winter health care. There are many ways to eat black rice, including stewing rice and making porridge.
young and middle-aged female : Barley nourishes the skin, glutinous rice nourishes the skin
"Compendium of Materia Medica" records that barley can "strengthen the spleen and stomach, nourish the lungs and clear away heat, nourish the skin and keep the appearance, lighten the body and prolong life." Winter health care Barley is rich in vitamin E and B vitamins, which have the beauty effect of lightening spots and whitening.
Glutinous rice has the effect of nourishing qi and blood, strengthening the spleen and warming the stomach. It can treat deficiency of the spleen and stomach, loss of appetite, and abdominal distension. diarrhea It has a certain mitigating effect. In addition to being used as a staple food, there are many ways to eat glutinous rice, such as glutinous rice wine, which has the effects of relaxing muscles, activating blood circulation, and beautifying the skin. The glutinous rice tastes soft when eaten in dishes and is sweet and delicious when made into snacks. However, glutinous rice is sticky and difficult to digest, so it is not suitable to eat too much. It is recommended as a side food for health care in winter.
The ninth day is a good time to drink soup. The warm soup not only has nourishing effect, but also can warm hands and feet in cold weather, and can also prevent and treat diseases.
Black-bone chicken soup prevents cancer and fights cancer cold Pharmacology believes that black-bone chicken is rich in nutrients and has certain curative effects on women's frail infertility, irregular menstruation, habitual abortion, red and white discharge, and postpartum weakness. It can also be used for tuberculosis, coronary heart disease , gastric ulcer, neurasthenia, auxiliary treatment of rickets in children. Effective in preventing and treating colds, bronchitis, etc. ； In addition, black-bone chicken can nourish blood and nourish yin, and can be used for cancer patients to take care of themselves after surgery, radiotherapy or chemotherapy.
Method: Wash one black-bone chicken (800g) and remove the internal organs, head and tail.； 4 red dates, 20 wolfberry berries, 10 American ginseng slices, and a few ginseng roots ； Cut the black-bone chicken into 6 pieces, flatten one piece of ginger, put all the ingredients into a casserole, add enough water, boil on high heat for 10 minutes, then simmer on low heat for 1 and a half hours, season with salt and serve.
Crucian carp soup prevents asthma. Crucian carp contains high-quality protein, which can play a very good role in strengthening the elastic fiber structure of the skin. The special fatty acids contained in fish soup have anti-inflammatory properties and can relieve asthma attacks.
Method: Scrape 1 crucian carp (about 250 grams) clean of the black membrane in the fish belly, wash and drain the water； Shred radish (100g) ； Heat the oil pan, wipe the pan with ginger slices, when the oil temperature is relatively high, add the crucian carp, fry over low heat until both sides are golden brown, put the fish into the boiling water, add candied dates, simmer on high heat for 20 minutes, then reduce to medium to low heat and simmer for another 20 minutes, add shredded radish, simmer for another 10 minutes, turn off the heat and season with salt, and it is ready to eat.
Vegetable soup detoxification Various fresh vegetables contain a large amount of alkaline components, which can remove pollutants or toxins from the human body. Vegetable soup has different cooking methods in China and the West. Different from the slow-cooked Chinese soup, the characteristic of Western soup is to break the ingredients into the soup. The tomatoes, mushrooms, potatoes, corn, onions, etc. that are put into the soup eventually blend with the soup, so the Western vegetable soup has a more fragrant and rich taste. A bowl of fragrant soup in winter is not only moisturizing, but also warms the body.
Method: Wash, peel and cut carrots (1) and potatoes (1) into small pieces. Cut onions (half) into small pieces. Wash broccoli (100g) and break into small florets.； Wash and peel the tomatoes, cut into small pieces, put in a blender and blend into tomato puree ； Put butter in a pot, melt over low heat, turn to high heat, add onions and saute until fragrant, add tomato puree and sugar, stir well and add about 200 ml of water. After boiling, add potato cubes and carrot cubes, boil again, add corn kernels and broccoli, cook for about 2 minutes, add black pepper and salt, stir well and serve.
Drink soup according to the seasons: Choosing different soups in different seasons can prevent some seasonal diseases, such as drinking mung bean soup in summer and mutton soup in winter.
Eat the soup residue together: since more nutrients remain in the "dregs", do not throw away the "dry goods" in the soup.
Eat more mixed soups: No one food contains comprehensive nutrients. Therefore, it is recommended to mix several animal or plant foods to make soups, which will not only taste more delicious, but also have more comprehensive nutrition.
Develop good habits: the soup should not be too hot, and the soup should not be consumed in a hurry. High temperatures can cause burns to the mucous membranes of the digestive tract, and even malignant transformation of the mucous membranes may occur over time. Soup below 50°C is more suitable.
Taboo: Soup and rice are mixed together, and the food enters the stomach without being digested by salivary enzymes in the mouth. The food cannot be well digested and absorbed, which may lead to stomach problems over time.
