What should be included in a healthy diet for winter wellness? The following introduces the three "Yis" (suitable foods), three "BUs" (supplements), and three "DuOs" (more of) for winter wellness.
Three "Yis":
First, suitable foods are hot porridges. In winter, it is advisable to drink oatmeal porridge that nourishes the heart and calms the mind, radish porridge that aids digestion and resolves phlegm, Chinese yam porridge that benefits the lungs and stomach, walnut porridge that nourishes yin and secures essence, Poria cocos porridge that invigorates the spleen and nourishes the stomach, jujube porridge that replenishes qi and nourishes yin, corn porridge that regulates the middle jiao and stimulates the appetite, and sweet potato porridge that nourishes the liver and kidneys.
Second, suitable foods are warm-natured products. It is advisable to eat foods such as jujubes, eggs, Chinese yam, pig's blood, glutinous rice, chives, beef, mutton, dog meat, and longan pulp.
Third, suitable foods are nuts. Eat some walnuts, chestnuts, pine nuts, as well as peanuts, sunflower seeds, sesame, black beans, and black rice.
Three "BUs":
First, supplement with necessary methionine. Consume foods rich in methionine, such as sesame seeds, sunflower seeds, dairy products, yeast, and leafy vegetables.
Second, adequately supplement with vitamins. Increase vitamin A to enhance the body's cold tolerance. Increase vitamin C to improve the body's adaptation to cold and to protect blood vessels. Vitamin A is mainly found in animal liver, carrots, and dark green vegetables, while vitamin C is mainly found in fresh fruits and vegetables.
Third, adequately supplement with trace elements. A person's sensitivity to cold is related to the intake of minerals. Supplementing with calcium can improve the body's cold resistance. Foods rich in calcium include milk, soy products, and kelp. Iodine-rich foods can promote the secretion of thyroid hormones, which have a thermogenic effect. Iodine-rich foods include kelp, seaweed, sea salt, fat choy, jellyfish, Chinese cabbage, spinach, and corn. An iron deficiency in the blood can also make a person more susceptible to cold. Foods high in iron include animal liver, lean meat, and egg yolks.
Three "DuOs":
First, eat more warm and hot foods. These can not only stimulate the appetite but also eliminate the feeling of cold.
Second, eat more thermogenic foods. Thermogenic nutrients mainly refer to proteins, fats, and carbohydrates. It is particularly important to relatively increase the intake of fat, such as by using more cooking oil when stir-frying.
Third, eat more cold-resisting foods. Warm, cold-resisting, and tonifying foods include sea cucumber, chives, walnuts, glutinous rice, soft-shelled turtle, shrimp, pigeon, quail, mutton, and dog meat.