Introduction: Many people are afraid of the "three highs"—high blood pressure, high blood lipids, and high cholesterol—for the sake of their health; but in the winter, you need the "five highs": high protein, high B vitamins, high vitamin D, high iodine, and high spices. Why is that?
High "Protein". After entering winter, you can appropriately increase your intake of high-protein foods, such as livestock and poultry meat, fish, and eggs. 30% of the energy contained in protein is converted into heat and dissipated from the body's surface, whereas only 5% to 6% of the energy from carbohydrates is lost as heat, and for fat, it's 4% to 5%. Therefore, eating high-protein foods in the winter helps the body resist the cold. It's worth noting that among protein-rich foods, red meat and animal organs are also good sources of iron. Iron participates in heme synthesis in the body, which can improve the blood's oxygen-carrying capacity. In individuals with iron deficiency, oxygen supply to peripheral tissues is reduced, leading to a feeling of cold due to insufficient heat production. American scientists conducted a cold tolerance test on women in swimsuits and found that those who were sensitive to cold were mostly deficient in iron, and once they supplemented with iron, their symptoms greatly improved. A reminder: don't eat more than 2 liang (100g) of meat per day.
Braised Pork Belly
High "B Vitamins". Most B vitamins play an important role in the metabolism of carbohydrates, fats, and proteins. For example, vitamin B1, vitamin B2, and niacin are closely related to energy metabolism, and proper intake can help enhance cold resistance. Vitamin B1 is mainly found in coarse grains like oats, nuts, lean pork, and animal organs. Foods rich in vitamin B2 include animal liver, egg yolk, dairy products, spinach, chives, rapeseed, and broccoli. Foods rich in niacin include whole wheat products, brown rice, beans, sesame, peanuts, shiitake mushrooms, chicken, lean meat, fish, and green leafy vegetables.
High "Vitamin D". A deficiency in vitamin D not only harms bone health but also leads to a weakened immune system, increasing the risk of infectious diseases such as colds and upper respiratory tract infections. Sunlight is the main source of vitamin D for the human body, but in winter, due to insufficient sunlight and thicker clothing, the body is prone to vitamin D deficiency. At this time, it is very necessary to supplement vitamin D through diet. Foods rich in vitamin D include animal organs, egg yolks, shiitake mushrooms, and whole milk.
Stir-fried Shiitake Mushrooms
High "Spices". On a cold winter day, eating some spices appropriately can not only bring enjoyment to the sense of taste but also help the body resist the cold. For example, the capsaicin in chili has heat-producing potential, can promote blood circulation, and improve conditions such as fear of cold and frostbite. A study by the U.S. Department of Agriculture found that adding cinnamon to the diet can boost metabolism and promote heat production. The volatile oil in ginger can speed up blood circulation and excite the nerves, making the whole body feel warm. Therefore, in winter cooking, you can add more spices like chili, cinnamon, and ginger.
High "Iodine". Iodine is an important raw material for synthesizing thyroxine. Thyroxine is a key hormone that regulates the body's metabolism, affecting metabolic rate, growth and development, and nerve and muscle function. Thyroxine promotes the conversion of proteins, carbohydrates, and fats in the body into energy to resist the cold. If there is an iodine deficiency, the raw material for synthesizing thyroxine is lacking, and the body's ability to resist cold will be reduced. Seawater is rich in iodine, so various marine products are good sources of iodine, such as kelp, nori, and sea fish.
Cold-dressed Nori and Tofu Skin