Winter Dietary Principles The basic principles of winter diet can be summarized in the following points: eat adequate amounts, consume a variety of foods, drink more porridge and soups, supplement appropriately, and get plenty of sun. 1. Ensure sufficient food intake and balanced energy. In winter, the cold weather increases the body's energy needs, so it's important to ensure an adequate supply of energy. Make sure to have enough staple foods; it is recommended to consume 250-400 grams of grain foods daily. Besides steamed buns, rice, and steamed corn bread, you can alternate between soft and hard foods and often eat porridge. Animal-based foods are not only rich in protein but also contain a certain amount of fat, which can enhance the body's immunity and improve its ability to resist cold and prevent diseases. You should have 150-250 grams of animal-based food daily, which can include lean meat, eggs, poultry, fish, or milk, and it's good to vary the types often. 2. Eat less raw and cold food, and drink more porridge. Consuming raw and cold foods in winter can easily irritate the stomach and intestines, causing abdominal pain, diarrhea, etc. Therefore, it is also important to pay attention to choosing appropriate cooking methods. It is recommended to use cooking methods such as stewing, boiling, steaming, and braising when preparing winter foods, as these methods better preserve the nutrients in food and are beneficial to health. 3. Eat more fruits and vegetables to strengthen the body and prevent diseases. Winter is dry, especially in northern regions, and eating more meat can easily lead to constipation. Fruits and vegetables are rich in vitamins, minerals, and dietary fiber, so attention should be paid to supplementing them. Vegetables can include carrots, white radishes, Chinese cabbage, potatoes, Chinese yam, lotus root, spinach, rape, celery, mushrooms, winter melon, and baby cabbage. Fruits can include apples, pears, kiwis, bananas, pomelos, and citrus fruits. 4. Supplement moderately and stop when appropriate. In winter, it's cold and the days are shorter, so people's outdoor activities decrease, which can easily lead to vitamin D deficiency. Pay attention to eating foods rich in calcium and vitamin D, such as dairy products, soy products, seafood, and animal liver. The variety of fresh vegetables and fruits available in winter is not as abundant as in summer, which can lead to insufficient intake of some vitamins and minerals. Therefore, you can choose nutritional supplements to make up for the deficiencies in your diet, such as vitamin C and vitamin D. However, they should not be the main source of nutrients; the principle is to supplement in moderation, not excessively! 5. Exercise regularly and get plenty of sun. In cold, foggy weather, people's outdoor activities decrease, and energy consumption is reduced, which can easily lead to energy surplus, causing overweight or even obesity. When the weather is good, try to do some outdoor activities. Also, develop the habit of weighing yourself regularly; if your weight stays the same, it means your energy intake is just right. Engaging in outdoor activities not only allows you to enjoy the sun but also promotes the synthesis of vitamin D in the body, which in turn helps the body absorb calcium and is beneficial to health.
Lamb and Chinese Yam Porridge Ingredients 100g lamb, 60g Chinese yam, 80g rice, an appropriate amount of ginger shreds, green onion, salt, and pepper. Preparation Wash and slice the lamb. Wash the rice and soak it for half an hour. Wash the Chinese yam, peel it, and dice it. Add water to a pot, add the rice and Chinese yam, and bring to a boil. Then add the lamb and ginger shreds, reduce the heat to medium, and simmer for half an hour. Simmer on low heat until it becomes a porridge. Season with salt and pepper, and sprinkle with green onions before serving. Nutritional Analysis Lamb contains 20% protein, and its amino acid composition is closer to human needs, making it highly nutritious. The protein content of lamb is higher than that of pork, and its fat content is lower. Lamb also contains vitamins A and B, as well as minerals like iron and zinc.
Amomum Lamb Soup Ingredients 10g Amomum seeds, 10g ginger slices, 400g lamb pieces, 1500ml water. Seasonings 1 teaspoon salt, an appropriate amount of white pepper. Method 1. Blanch the lamb pieces in boiling water, then remove and drain. 2. In another pot, bring water to a boil, add the lamb pieces, Amomum seeds, and ginger slices, and simmer on low heat for 2 hours. 3. Before turning off the heat, add salt and white pepper to taste. Nutritional Analysis Amomum seeds are warm in nature and have the effect of strengthening the stomach. Lamb has a delicate texture and delicious taste, is rich in nutrients, and has less fat and cholesterol than pork and beef, making it an excellent food for winter nourishment.
This article is excerpted from "Ma Guansheng Talks About Nutrition" by Ma Guansheng, authorized by Phoenix Hanzhang Books. Reproduction is strictly prohibited.