Winter has arrived, and the weather is getting colder and colder. The cold has a significant impact on human health, so it is important to eat more cold-resisting foods and heat-producing foods in the cold winter. The impact of cold on the human body is multifaceted. Firstly, it affects the body's hormonal regulation, promoting the accelerated metabolic breakdown of the three major nutrients: protein, fat, and carbohydrates, especially the accelerated breakdown of fat metabolism. Secondly, it affects the body's digestive system, increasing appetite and improving digestion and absorption. Thirdly, it affects the body's urinary system, leading to increased urination and consequently more loss of minerals such as calcium, potassium, and sodium. Therefore, these changes require appropriate nutrients for proper regulation to prevent the body from experiencing the above physiological changes in the winter environment. The following specific requirements should be met:
1. Increase the intake of cold-resisting foods
In the cold winter, people often feel uncomfortable due to the cold, and some people are particularly sensitive to cold due to weak internal "yang" energy. Therefore, in winter, it is advisable to use foods with cold-resisting effects for nourishment and conditioning to warm the entire body, enhance physical fitness, promote metabolism, improve cold resistance, maintain the functional activities of body tissues, resist external pathogens, and reduce the occurrence of diseases. According to traditional Chinese medicine, one should eat warm, heat-producing, and nourishing foods in winter, such as lamb, dog meat, soft-shelled turtle, sparrow, shrimp, pigeon, quail, sea cucumber, goji berries, chives, walnuts, and glutinous rice.
2. Increase the intake of heat-producing foods
Due to the cold climate in winter, the body consumes more energy daily to adapt to the external cold environment. Therefore, the intake of heat-producing nutrients should be increased. Heat-producing nutrients mainly refer to protein, fat, and carbohydrates. Therefore, it is necessary to eat more foods rich in these three major nutrients, especially to relatively increase the intake of fat, such as focusing on the intake of fatty meat when eating meat dishes and adding more cooking oil when stir-frying.
3. Supplement with necessary methionine
Methionine can provide a series of methyl groups necessary for adapting to cold through a transfer process. The cold climate increases the excretion of creatine in human urine and accelerates fat metabolism. The synthesis of creatine, fatty acids, and phospholipids, and the heat released by their oxidation in mitochondria all require methyl groups. Therefore, in winter, one should consume more foods rich in methionine, such as sesame seeds, sunflower seeds, dairy products, yeast, and leafy vegetables.
4. Eat more foods rich in vitamins
The cold climate enhances heat production through oxidation in the human body, and the body's vitamin metabolism also undergoes significant changes. For example, increasing the intake of vitamin A can enhance the body's cold resistance. Increasing the intake of vitamin C can improve the body's adaptation to cold and has a good protective effect on blood vessels. Vitamin A mainly comes from foods such as animal liver, carrots, and dark green vegetables. Vitamin C mainly comes from fresh fruits and vegetables.
5. Supplement minerals in moderation
One's sensitivity to cold is also related to the intake of minerals. For example, the amount of calcium in the body directly affects the contractility and excitability of the heart, blood vessels, and muscles. Supplementing with calcium can improve the body's cold resistance. Foods rich in calcium include milk, soy products, and kelp. Salt is also very important for the body's cold resistance, as it can enhance the body's heat production function. Therefore, in winter, seasonings should be mainly heavy, spicy, and hot, but not too salty. The daily salt intake should not exceed 6 grams.
6. Focus on hot food
To help the body adapt to the external cold environment, meals should be hot food eaten while hot to intake more energy for cold resistance. It is a good idea to arrange more hot soups on the dining table, which can not only increase appetite but also eliminate the feeling of cold.