Introduction: As we enter the "Nine Cold Days," it signifies that the coldest period of the year is approaching. To achieve the purpose of keeping warm, the following dietary adjustments should be made.
First, moderately increase the intake of high-protein foods, such as poultry and livestock meat, fish, and eggs. 30% of the energy from protein is converted into heat and dissipated from the body surface, while only 5% to 6% of the energy from carbohydrates is lost as heat, and for fat, it's 4% to 5%. Furthermore, red meat is rich in heme iron, which is easily absorbed. Studies have shown that increasing iron intake in the diet can enhance cold resistance. It should be noted that the increase should be in lean meats rich in protein, not fatty meats. At the same time, the daily meat intake is best controlled to under 100 grams.
Second, drink a bowl of hot congee or hot soup before meals. In cold weather, a bowl of hot congee will not only make your body feel warm immediately but also warm the stomach and intestines, awaken the digestive system, and stimulate appetite. Especially, coarse grain congee can also help supplement various nutrients such as B vitamins and potassium. In addition, the dry winter climate requires more water intake, and drinking congee can help you consume a lot of water unknowingly. Besides hot congee, drinking a low-oil, low-salt hot soup before meals is also a good choice.
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Third, nuts should be the first choice for snacks. Most nuts ripen in autumn, making them seasonal foods for autumn and winter. Nuts are rich in vitamins E and B, minerals such as iron, zinc, and calcium, and a certain amount of protein, all of which can help people resist the cold. With a high nutrient density, nuts can compensate for the relatively limited variety of foods in winter to some extent. Therefore, on cold days, you might as well replace snacks like cookies and pastries with nuts. A reminder is to choose unsalted nuts and limit the daily intake to a small handful.
Finally, eat more black-colored foods. Traditional Chinese medicine advocates nourishing the kidneys in winter, and black foods correspond to the kidneys. From the perspective of modern nutrition, anthocyanins, which are abundant in black-colored foods like black beans, black rice, black sesame, purple cabbage, purple sweet potatoes, and blueberries, are strong antioxidants. They can prevent cancer, enhance blood vessel elasticity, and protect vision. Therefore, eating more black-colored foods can also play a role in preventing the cardiovascular diseases that are more common in autumn and winter.