During winter, the climate is cold, and Yin flourishes while Yang declines. The human body is affected by the cold temperature, causing changes in physiological functions, appetite, and more. Therefore, it is important to adjust your diet reasonably to ensure an adequate supply of essential nutrients for the body, maintain good health, and prevent diseases.
First, ensure an adequate supply of energy. The cold winter climate affects the body's endocrine system, increasing the secretion of hormones like thyroid hormone and adrenaline. This promotes and accelerates the breakdown of the three major energy-providing nutrients—proteins, fats, and carbohydrates—to enhance the body's ability to resist cold. However, this also leads to excessive heat loss. Therefore, winter nutrition should focus on increasing energy intake, and it is appropriate to consume more foods rich in carbohydrates and fats. For the elderly, fat intake should not be excessive to avoid triggering other health issues, but sufficient protein intake is necessary because protein catabolism is enhanced, making the body prone to a negative nitrogen balance. Protein should account for 15-17% of total calories, primarily from high-quality sources such as lean meat, eggs, fish, dairy, and legumes and their products. The protein in these foods is not only easily digested and absorbed by the body but also rich in essential amino acids, offering high nutritional value and increasing the body's resistance to cold and disease.
Winter is also the off-season for vegetables, with limited variety and quantity, a phenomenon more pronounced in northern China. Consequently, after a winter, people often suffer from vitamin deficiencies, such as a lack of vitamins A and B, and especially vitamin C. This can lead to symptoms in many elderly individuals, such as oral ulcers, swollen and bleeding gums, and constipation. To prevent and address this, the first step is to expand the range of food sources. As green leafy vegetables are relatively scarce in winter, you can eat more root vegetables like sweet potatoes and potatoes. These are rich in vitamin C, and sweet potatoes with red flesh also contain a significant amount of carotene. Eating more root vegetables not only replenishes vitamins but also helps clear internal heat and expel toxins. Additionally, among the common winter vegetables, besides Chinese cabbage, you should also choose options like cabbage, watermelon radish, white radish, carrots, soybean sprouts, mung bean sprouts, and rapeseed. These vegetables are all rich in vitamins. By frequently rotating varieties and making rational combinations, you can meet the body's vitamin needs.
The cold of winter can also affect the body's nutritional metabolism, increasing the consumption of various nutrients to varying degrees. Due to factors affecting digestion, absorption, and internal metabolism, the elderly are often prone to deficiencies in elements like potassium, calcium, sodium, and iron. Furthermore, increased urine output in winter leads to a greater loss of these minerals through urine. Therefore, they should be replenished in a timely manner. You can eat more foods rich in calcium, iron, sodium, and potassium, such as dried small shrimps, shrimp skin, sesame paste, pork liver, and bananas. For those with low sodium levels, slightly increasing the saltiness in cooking can help supplement it.