Cold Dew solar term, some dietary suggestions please take good

Cold dew, as the fifth solar term of autumn, marks the gradually entering the late autumn, the temperature drops significantly, and the dew in the morning and evening begins to increase, indicating the real arrival of the cold season. This article focuses on the diet of the cold dew season, to provide you with a diet suggestion.

Recommendation 1: Improve cold tolerance with vitamin B, vitamin A and vitamin C

As the temperature drops, the body in order to maintain body temperature, the basal metabolic rate will increase, correspondingly, the demand for energy will increase, we should take adequate intake of B vitamins, vitamin C and vitamin A, to improve cold tolerance.

B vitamins are mainly found in cereals, legumes and dried fruit foods, such as whole wheat foods, brown rice, legumes, etc. They are key cofactors in energy production;

Fresh vegetables and fruits rich in vitamin C, such as citrus, kiwi, color peppers, green leafy vegetables, etc.; Animal livers rich in vitamin A and dark vegetables rich in beta-carotene such as spinach and carrots; Regular exposure to the sun can produce vitamin D for bone health, and these vitamins are effective in strengthening the immune system to combat the challenges of cold weather.

Recommendation 2: Choose warm food to enhance physical fitness

Traditional Chinese medicine believes that during the cold dew season, we should pay attention to warming and tonifying to nourish the five viscera, prevent cold and keep warm. During the cold dew season, eating mutton with ginger can not only replenish Yang for warmth,

but also drive away the cold and keep warm. Eating chicken and chestnuts together can enhance the function of the spleen and stomach and promote blood circulation. Duck meat and yam is also a better match, both nourishing Yin and eliminating greasy,

suitable for autumn dry climate. At the same time, it is recommended to eat more root plants, such as sweet potatoes, taro, potatoes and other tubers, they can not only replace staple food to provide energy, but also to supplement the middle and qi, regulate intestinal flora, and enhance physical fitness.

Tip 3: Eat more fresh fruits and vegetables to ensure a balanced diet

Although the weather is turning cooler, the intake of fresh fruits and vegetables should not be ignored. Dark green leafy vegetables are rich in minerals, vitamins, dietary fiber and phytochemicals, and should ensure that 300-500 grams of daily intake.

It is recommended to choose fresh fruits in season, such as apples, pears, fresh dates, persimmon, etc., they are rich in water and dietary fiber, which helps moisten the lungs and reduce dryness.

It should be noted that processed foods such as canned fruits and dried vegetables should be reduced as much as possible because they may add a lot of sugar or salt. Fruit and vegetable juices are not a substitute for fresh fruits and vegetables.

Recommendation four: Reduce greasy, control salt is good for health

During the cold dew season, the human body is easy to prefer heavy food because of cold, but a diet high in salt and oil is not conducive to health. According to the Dietary Guidelines for Chinese Residents (2022),

the dietary principle of light and low salt should be adhered to, the salt intake for cooking should not exceed 5 grams per day, and excessive intake of animal foods and fried and smoked foods should be avoided.

In terms of cooking methods, it is recommended to steam, boil, stew, roast and other healthy cooking methods, reduce the use of butter, sour cream and other high-fat seasonings, in order to achieve the goal of oil control and less salt.

In addition, we should also pay attention to regular drinking water, fully replenish water; Reasonable arrangement of meals, three meals regularly and quantitatively, follow the dietary principle of "food diversity,

cereal based", appropriately increase the intake of animal foods, such as fish, poultry, eggs, lean meat, dairy products, while matching beans and their products to ensure adequate supply of protein.

The choice of snacks should pay attention to health, can choose nuts, yogurt, etc., timely and appropriate, avoid unhealthy snacks with high sugar, fat and energy.