During the cold winter months, we not only need more calories to maintain our body temperature, but we also need extra nutrients to help us fight off disease and stay active. This article will give you a look at what foods we should eat more in the winter and provide some healthy recipe options to help you better regulate your diet and survive the winter healthily.
1. The importance of winter diet.
In winter, when the temperature is low, the body's metabolic rate decreases correspondingly, and the demand for energy increases. At this time, it is very important to adjust the dietary structure reasonably and pay attention to the calorie and nutritional value of the food to enhance immunity, prevent diseases and improve physical fitness.
2. Foods that should be eaten more in winter.
1.High-calorie foods.
More calories are needed in winter to maintain body temperature and maintain the normal functioning of the body. Some high-calorie foods include: nuts, seeds, avocados, dairy, etc. These foods are rich in fat and protein and provide a steady stream of energy**.
2.Vitamin-rich foods.
Winter is prone to respiratory diseases such as colds and coughs, and supplementing with adequate vitamins can help boost immunity. Vitamin-rich foods include: citrus fruits, strawberries, green leafy vegetables, etc. These foods are rich in vitamin C, which helps boost immunity. In addition, foods rich in vitamin A and vitamin E such as carrots, sweet potatoes and nuts can help maintain respiratory health.
3.Mineral-rich foods.
Minerals are also very important for good health during the winter months. For example, iron helps blood circulation and prevents anemiaCalcium contributes to the maintenance of bone health. Mineral-rich foods include: lean meat, fish, tofu, green leafy vegetables, etc.
3. Recommendations for healthy recipes in winter.
1.Nut Chocolate Energy Balls.
This recipe will provide a rich source of protein and fat to provide your body with a steady stream of energy**. Mix 1 cup of nuts (e.g. almonds, walnuts cups of dried fruits (e.g. figs, raisins) 4 cups of cocoa powder mix well, then pinch into small balls and store frozen. It can be taken out and eaten at any time to provide energy to the body.
2.Roasted sweet potatoes with leafy greens salad.
This recipe will be rich in vitamins and minerals. Wash the sweet potatoes, roast them with the skin on, then peel them and cut them into cubes. Wash and cut leafy greens (e.g. spinach, kale) into pieces, serve with sweet potato wedges and a handful of nuts (e.g. walnuts, almonds), drizzle with olive oil and lemon juice and mix well. This salad is rich in vitamin C, vitamin A and minerals, which are able to boost immunity and maintain good health.
3.Ginger jujube wolfberry tea.
This recipe provides a warm hot drink that helps ward off colds and boosts immunity. Soak ginger slices, red dates and goji berries in hot water for 10 minutes, then add ginger slices and brown sugar to taste, and drink hot. This tea is rich in vitamins and minerals that help boost immunity and prevent colds and other respiratory diseases.
In short, winter is the season when the body needs special attention. By adjusting our diet, focusing on the calorie and nutritional value of food, and supplementing with vitamins and minerals, we can better resist the cold and stay healthy. The above healthy recipe recommendations are designed to provide you with nutritionally balanced food choices and preparation methods that will keep you healthy and mentally happy during the cold winter months.