On a cold and windy winter morning, I met an old friend. The two of us stood in front of the steaming breakfast stall with our scarves in hand. He ordered a bowl of hot jujube porridge, but I chose a cup of chilled soy milk. He looked at me, shook his head with a smile and said, "It's the beginning of winter, how dare you drink such a cold thing?".This sentence made me think about the ancient wisdom of our Chinese nation: "The beginning of winter is exquisite, 3 eat and 2 do not touch." ”It's not just an old saying, it's a deep concern for health and the wisdom of life that has been passed down from generation to generation.
As a doctor, I know the science behind these traditional beliefs. In winter, the human body needs more calories to withstand the cold, so warm foods, high-protein foods, and vitamin-rich foods become the protagonists of our diet. And those cold drinks and high-fat foods often have an adverse effect on our body, especially for our middle-aged and elderly friends.
With the onset of winter, the body's need for nutrients changes. In this season, the special emphasis on "3 eats" is not only a traditional wisdom, but also a manifestation of modern nutrition. So, what exactly should you eat?
Warm food has become a favorite on the winter table. Such foods, such as red dates, walnuts, and black sesame seeds, both provide the necessary energy and help the body fight off the cold. For example, jujubes are rich in vitamin C and iron, which not only boost immunity but also help improve blood circulation。Walnuts are a treasure trove of brain health, rich in omega-3 fatty acids, which are great for improving memory.
High-protein foods, which are especially important during the winter months. Fish, meat, soy products, etc. are all high-quality proteins. Protein is not only an important building block of body tissues, but it also increases metabolic rate and helps maintain muscle mass. For example, one study found that moderate intake of fish can reduce the risk of cardiovascular disease, while also providing vitamin D and enhancing bone health.
Don't forget about foods rich in vitamins and minerals. Fresh vegetables and fruits are prone to lack in winter, but they are important for vitamins and minerals**. For example, oranges and broccoli are rich in vitamin C, which can boost immunity;And pumpkin and carrots are rich in carotene, which contributes to eye health. These foods not only provide the necessary nutrients, but also make the winter diet more colorful.
With the arrival of the beginning of winter, the focus of body warmth and inner conditioning has become the focus. There are two types of foods to avoid in particular during this season: foods that are too cold and foods that are high in fat and sugar. This is not only the wisdom of the ancients, but also the support of modern science.
Avoid foods and drinks that are too cold. In winter, the body's metabolism slows down and digestion decreases comparatively. Consuming foods that are too cold, such as ice cream or cold drinks, can irritate the gastrointestinal tract, cause gastrointestinal upset, and even trigger digestive disorders. For example, one study found that cold foods increased the risk of gastrointestinal cramps, especially in middle-aged and older adults with pre-existing gastrointestinal sensitivities.
Foods high in fat and sugar should also be avoided as much as possible. In winter, people tend to exercise less, their metabolism slows down, and excessive intake of high-calorie foods can easily lead to weight gain and increase the risk of cardiovascular disease. According to statistics, the incidence of heart disease in winter is almost twice as high as in other seasons. High-fat foods such as fried chicken and French fries, as well as high-sugar foods such as cakes and desserts, not only increase the burden on the heart, but also may cause blood sugar instability, especially for diabetic patients.
At the beginning of winter, it is recommended to choose mild, easy-to-digest foods such as hot porridge, warm-boiled vegetables, etc., to help the body adapt to the changing seasons and stay healthy. At the same time, moderate exercise, such as walking and tai chi, can also promote blood circulation, enhance physical fitness, and avoid health problems caused by seasonal changes.
Lidong pays attention to "3 eats and 2 does not touch" is not only the embodiment of traditional wisdom, but also has its deep scientific foundation. In winter, the temperature drops, the body's metabolism slows down, and energy requirements increase. Choosing the right foods is essential to keep your body healthy and energized.
Regarding the warm and tonic foods in the "3 Eats", such as red dates and walnuts, they are rich in essential trace elements and vitamins, which can effectively improve the body's immunity. For example, the vitamin C and iron content in jujubes are particularly important for enhancing blood circulation and resistance. Walnuts, known as "brain**", are rich in -3 fatty acids, which have a significant effect on improving brain function.
High-protein foods, such as fish, meat, and soy products, provide essential energy and nutrients during the winter months. Not only does fish provide high-quality protein, but it also contains omega-3 fatty acids, which are great for heart health. For middle-aged and elderly people, these foods are effective in maintaining muscle mass and physical strength.
Foods rich in vitamins and minerals, especially fresh vegetables and fruits, are essential for maintaining the body's antioxidant levels and boosting digestion. Broccoli and oranges, for example, are high in vitamin C and are effective in boosting immunity against common winter diseases.
On the other hand, the "2 do not touch" proposal also has its scientific basis. Foods and drinks that are too cold can irritate the stomach and intestines, leading to indigestion or other digestive problems. High-fat, high-sugar foods can easily lead to weight gain, blood sugar imbalance, and long-term intake may also increase the risk of cardiovascular disease.