The cold weather of winter makes people crave warmth and comfort even more. And during this cold season, dietary choices are essential to keep your body healthy and protected from the cold. As the Chinese proverb goes, "A little snow seals the land, a heavy snow covers the river", the cold weather in winter is menacing, and we need to keep out the cold through proper diet. In this article, we'll look at four specific foods that not only provide the nutrients and energy our bodies need, but also help us survive the cold winter months.
Cold weather requires more energy to keep the body warm. Nuts, on the other hand, are an ideal choice because they are rich in healthy fats and proteins, which give us a lot of energy. In addition to meeting energy needs, nuts are rich in fiber, vitamin E, and minerals such as magnesium and zinc. These nutrients play a vital role in the proper functioning of the body. Therefore, whether it is almonds, walnuts, cashews or peanuts, they are all good products to protect against the cold in the winter diet.
1.Almonds: Almonds are a highly nutritious nut that is rich in protein, fiber, and vitamin E. Almonds are also rich in monounsaturated fatty acids and antioxidants, which help lower cholesterol levels and prevent cardiovascular disease. In addition, almonds are also rich in magnesium and zinc, which help strengthen the immune system and improve the body's resistance.
2.Walnuts: Walnuts contain high amounts of unsaturated fatty acids, such as -3 fatty acids, which are good for heart health. In addition, walnuts are also rich in antioxidants, such as vitamin E and polyphenolic compounds, which have antioxidant and anti-inflammatory effects. Eating walnuts can help improve cognitive function and protect brain health.
3.Cashews: Cashews are rich in healthy fats and proteins, and are also good for vitamin K, vitamin E, and minerals**. Cashews are rich in antioxidants, which help protect cells from free radical damage and prevent the occurrence of chronic diseases.
4.Peanuts: Peanuts are a common food that is rich in protein, dietary fiber, and healthy fats. Peanuts are also rich in vitamin E and minerals such as magnesium and zinc. Moderate consumption of peanuts is beneficial for cardiovascular health and the maintenance of normal immune function.
In addition to being eaten as is, these nuts can also be used to make a variety of delicacies, such as almond crisp, walnut brownie, fried shrimp with cashew nuts, and peanut butter, which can be enjoyed even in the cold winter months.
Olive oil is an important part of the Mediterranean diet, and it is not only delicious but also has many health benefits. During the cold winter months, olive oil can help us keep warm and provide the body with the energy it needs.
1.Rich in monounsaturated fatty acids: Olive oil is rich in monounsaturated fatty acids, especially olive oil acid. These fatty acids help lower cholesterol levels and prevent cardiovascular disease. At the same time, they also provide the energy that the body needs to help us stay warm.
2.Antioxidant effect: Olive oil is rich in antioxidants, such as vitamin E and polyphenolic compounds. These antioxidants help scavenge free radicals, reduce oxidative damage to cells, and protect the body from chronic diseases.
3.Nutrient absorption: Olive oil can increase the absorption of fat-soluble vitamins such as vitamin A, vitamin D, vitamin E and vitamin K in food. These vitamins are essential for the normal physiological function of the body, especially during the cold winter months, and we need to supplement them with additional vitamins to boost immunity and resistance.
Olive oil can be used to make a variety of dishes such as salads, grilled vegetables, stews, and fried foods. Its unique aroma and taste add flavor to food and help the body absorb more nutrients.
Milk is an ideal winter beverage that not only provides the energy it needs, but is also rich in protein, calcium, and vitamin D.
1.Protein: Milk is a good protein** that contains whey protein and casein. Protein is an important nutrient for the body to build muscle and repair tissues, providing the energy it needs.
2.Calcium: Milk is important for calcium**, which is essential for bone health. During the cold winter months, our bones are susceptible to cold and dryness, so extra calcium intake can effectively prevent bone problems such as osteoporosis.
3.Vitamin D: Vitamin D aids in the absorption and utilization of calcium, which helps maintain strong bones. In winter, lack of sunlight leads to vitamin D deficiency, and milk is good for vitamin D**.
In addition to drinking milk directly, we can also use it to make everything from cheese, yogurt, milkshakes and hot chocolate to add warmth and joy to winter.
1.High protein: Cod is a food rich in high-quality protein, which is necessary for the body to repair and build muscle. During the cold winter months, we need extra protein to provide energy and maintain the body's ability to repair itself.
2.Vitamin B12: Cod is rich in vitamin B12**, which is necessary for maintaining nervous system health. During the winter months, our immune system can be threatened by cold air and viruses, and vitamin B12 is able to help boost immunity and resistance.
3.Cardiovascular health: Cod is rich in unsaturated fatty acids, such as -3 fatty acids, which are beneficial for heart health. They can lower cholesterol levels and prevent cardiovascular diseases.
We can make cod into a variety of delicacies, such as grilled cod, stews, and fried fish pieces, etc., to make the food more varied and interesting.
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