In the cold season, the cold wave frequently goes south, which is naturally the coldest period of the year in most parts of our country, just like the proverb: "cold in Sanjiu", so how should we do a good job in diet and daily life in this cold season? The reporter invited Zhang Lun, chief TCM physician of the Department of Spleen and Stomach Diseases of the Second Hospital of Traditional Chinese Medicine of Guangdong Province, to give you detailed suggestions on daily life, exercise and diet.
Living and health: go to bed early and get up late, avoid the cold and be warm.
In the "Yellow Emperor's Neijing", when mentioning winter health, he said: "Go to bed early and get up late, and you must wait for the sun." This means going to bed early in winter, waking up later, and not going out until the sun comes out. Director Zhang Lun introduced that from the law of nature, winter is extremely cloudy, everything is slaughtered, and everything is in a dormant state, waiting for the vitality of the next spring. Therefore, in order to conform to the laws of nature, living in winter, when synchronized with the sun, go to bed early and get up late, avoid the cold and be warm, preserve yang energy, and recuperate, especially for the elderly, who are weak in qi and blood, and should not get up early in winter and exercise in winter.
At this time, you should pay attention to keeping warm, and always wear a jacket, mask, hat, and scarf when you go out. The most important ones to prevent are cardiovascular and cerebrovascular diseases, emphysema, and chronic bronchitis. Patients with cardiovascular and cerebrovascular diseases and respiratory diseases should try to avoid going out in the morning and evening during the cold season, so as to prevent a large temperature difference between day and night, which may cause disease attacks.
Sports and health: Outdoor exercise after the sun rises.
The temperature is too low during the cold solar term, especially in the cold morning, which is the high incidence of cardiovascular and cerebrovascular diseases, so if you want to exercise, it is best to wait until the sun comes out before exercising outdoors.
When exercising, due to the large amount of exercise, the body is hot and sweaty in the later stage, so they often wear less clothes, and some people even choose single clothes and thin socks, however, such clothing often leads to colds, freezes, and colds. For some continuous exercise, such as long-distance running exercise, etc., you can't rush to **, let alone take off a lot at a time, wait until the body begins to feel hot and then gradually take it off, after running the predetermined distance, you should immediately dry the sweat with a dry towel or change out of wet clothes, and quickly put on clothes to keep warm.
Diet and health: strengthen the spleen and invigorate qi, nourish yin and nourish blood.
In the cold season, the temperature is low, the metabolism of the human body slows down, and the internal organs need to absorb sufficient nutrients to resist the wind and cold, and welcome the germinal qi of the beginning of spring. At the same time, because the great cold is the last solar term of winter, it is dominated by the spleen. Therefore, the key to health preservation at this time is to strengthen the spleen and invigorate qi, nourish yin and blood, and nourish the internal organs. Zhang Lun pointed out that in the cold solar term, diet and health can be appropriately supplemented.
Medicated diet for health preservation. 1.Ginger sugar and soda leaf drink.
Ingredients: 3-6 grams of perilla leaves, 3 grams of ginger, 15 grams of brown sugar.
Method: Wash the ginger and cut it into shreds, wash off the dirt and dirt of the perilla leaves, and then put it into a teacup to brew 200-300 ml of boiling water, cover and soak for 5-10 minutes, then add brown sugar and drink it hot.
2.Yam mutton soup.
Ingredients: Take 500 grams of mutton, 150 grams of yam slices, ginger, green onions, pepper, cooking wine, and salt.
Method: Wash the mutton and cut it into pieces, put it in a pot of boiling water, and blanch the blood; Wash the ginger and green onions, crush them with a knife and set aside. Soak the yam slices in water, put them in a pot with the mutton pieces, add an appropriate amount of water, put the other ingredients into the pot together, boil over high heat and simmer over low heat until cooked.
Comments: Nourish the spleen and stomach, benefit the lungs and kidneys.
3.Yam and gourd porridge.
Ingredients: 50 grams of yam, 50 grams of seeds, 50 grams of japonica rice, appropriate amount of cooking oil and salt.
Method: Put yam, gourd and japonica rice into the pot, add water and boil into porridge, and season with oil and salt to cook slightly.
Comments: Replenish fatigue, strengthen the heart and intelligence, anti-aging.
4.Sand cucumber and winter melon black chicken pot.
Ingredients: 30 grams of sea cucumber, 500 grams of winter melon, 1 black chicken, 15 grams of cooking wine, 7 grams of salt, 4 grams of monosodium glutamate, 7 grams of ginger, 15 grams of green onions, 4 grams of pepper, 3000 ml of soup.
Method: Soak the sea cucumber for one day and cut it into sections; Black chickens are cleaned after slaughter; Peel the winter melon, wash it and cut it into pieces; Chop the ginger and chop the green onion into sections. Add the sand cucumber, winter melon, and black chicken to the seasoning and soup in the pot, put it on high heat and boil, and then change to low heat until the chicken is cooked and rotten.
Comments: Nourish yin and moisten the lungs, dispel phlegm and relieve cough, help to improve lung heat and dry cough, fatigue and cough, yin injury and dry throat, sore throat, menopausal syndrome, etc. Those with deficiency and cold syndrome should avoid eating; Do not eat with veratrol.
1) Stored heat: The rhizome of the plant is the storehouse of energy, eat more root vegetables, such as taro, sweet potato, yam, potato, etc., which are rich in starch and a variety of vitamins and minerals, which can quickly replenish calories and improve the body's ability to resist cold.
2) People who are partial to yang deficiency should eat warm food, such as mutton, chicken, etc.; Those who prefer yin deficiency should take yin-nourishing foods, such as duck meat, goose meat, fungus, etc.
3) Exorcism: The cold period is the high incidence period of respiratory infectious diseases such as colds, and the cold can easily stimulate the fragile respiratory tract and cause respiratory diseases. At this time, you should eat more foods that can drive away wind and cold, such as ginger, shallots, chili, pepper, cinnamon, etc., to prevent the invasion of wind evil.
4) Vitamin supplementation: due to the influence of cold, people's appetite decreases, absorption decreases, coupled with the lack of vegetables in winter, vitamin intake is often insufficient, so we should eat more green vegetables, such as carrots, rape, spinach, etc., but also increase animal liver, lean meat, fresh fish, eggs, beans and other foods to ensure the body's demand for vitamins.
5) Don't be too full: the dietary intake in winter is relatively increased, but the amount of activity is relatively reduced, starting from the cold, the amount of supplements should be gradually reduced to adapt to the change of seasons. Especially during the Spring Festival banquet, big fish and meat are indispensable, and excessive intake of protein and fat will not only lead to gastrointestinal disorders due to indigestion, but also make the human body acid-base imbalance, so avoid overeating during the Spring Festival. If there is abdominal distention, you can massage the abdomen to promote gastrointestinal peristalsis and speed up the digestion and absorption of food, so as to avoid food accumulation and constipation for a long time.
Text|Reporter Zhang Hua Correspondent Li Chao Jin Xiaowei.