Winter Health: Dietary Principles for Winter Health Care

In winter, the climate is cold and the sun is wan. The body's physiological functions and appetite are affected by the effects of cold weather. Therefore, it is necessary to properly adjust the diet to ensure that there are sufficient essential nutrients for the human body, and to improve the cold-resistant ability of the elderly and the knowledge of immune health care, so that it can safely and smoothly overwinter. First of all, the supply of thermal energy should be guaranteed. The cold weather in winter affects the body's endocrine system, which increases the body's secretion of thyroid hormones, epinephrine, etc., thereby promoting and accelerating the decomposition of heat source nutrients in protein, fat, and carbohydrates in the three winter fitness campaigns, so as to increase the body's ability to keep warm. Causes the body to lose too much heat. Therefore, winter nutrition should be based on the increase of thermal energy, can be properly intake of foods rich in carbohydrates and winter health care knowledge. For the elderly, the intake of fat should not be too much, so as to avoid other diseases of the elderly in home fitness equipment, but sufficient protein should be taken in, because the decomposition of protein is highly enhanced and the human body is prone to negative nitrogen balance. The supply of protein is preferably 15-17% of the total calories. The protein supplied should be mainly based on health-care knowledge such as lean meat, eggs, fish, milk, beans and other products. The contained protein not only facilitates the digestion and absorption of the human body, but is also rich in essential amino acids. It has a high nutritional value and can increase the body's ability to resist cold and disease.

In winter, it is also the off-season season for vegetables. The number of vegetables is small and the varieties are more monotonous, especially in northern China. This phenomenon is even more prominent. Therefore, often after a winter season, the body appears to have insufficient vitamins, such as insufficient vitamin c.

Winter health care method

Winter health care methods include: mental health, food health and living health.

A. Serenity-based, maintenance spirit In winter, peace and quiet are essential to maintain mental pleasure and emotional stability. In the Yellow Emperor's Internal Classic, the meaning of “if there is a self-consciousness, if there is one”, it means that in the winter, all kinds of bad mood disturbances and stimuli should be avoided, so that the mood is always in a state of indifference and tranquility. When things fail to be done, the secret is not revealed, the mind is quiet and free, and your inner world is full of optimism and joy.

2. Eat more warm, eat cold and cool winter health supplemented by food supplements. Traditional health science divides food into three categories: cold, warm, and flat. In winter, the climate is cold. People need to eat more foods with warm nature to keep warm and keep warm, and eat less cold and cold food. Warm foods include glutinous rice, glutinous rice, chestnuts, dates, walnuts, almonds, leeks, parsley, pumpkins, ginger, onions, garlic, and so on.

3. Get up early to bed and get up late, avoid the cold and keep warm in winter. Your health is fresh in the air, “Sunrise and sunset and interest”. In the winter, it is particularly important to ensure adequate sleep time. From the perspective of traditional health sciences, proper increase of sleep time in the winter is beneficial to the hidden and masculine accumulation of human yang and the human body to achieve "yin and yang secret, the spirit is ruled." health status.

Research shows that air pollution is the most serious in the early morning of winter. Various toxic and harmful gases settle on the ground due to the nighttime temperature drop. Only when the sun comes out and the surface temperature rises, can it rise to the air.

Especially in the early morning of winter, it is often foggy. Foggy weather not only causes inconvenience to traffic, but also damages the health of the human body. Since ancient times, there have been “the autumn and winter poisonous fog killing knife”. It has been determined that the proportion of harmful substances such as various acids, alkalis, salts, amines, phenols, dust, and pathogenic microorganisms in droplets is several dozen times higher than raindrops. If you exercise in the early morning in winter, with the increase in exercise, people's breathing will deepen and speed up, will inhale more harmful substances in the fog, thereby inducing or aggravating bronchitis, respiratory infections, pharyngitis, conjunctivitis, etc. Many illnesses.

In cold weather in winter, the temperature in the room should be suitable. The room temperature should be 18°C ​​to 25°C. The indoor temperature is too high or too low to be harmful to health. If the indoor temperature is too high, the indoor and outdoor temperature difference will be too large, and it is easy to cause colds. When the indoor temperature is too low, the human body can easily cause respiratory diseases and cardiovascular and cerebrovascular diseases when living in a low-temperature environment for a long time. The thickness of the bedding should be properly adjusted according to changes in room temperature, and the human body should feel warm without sweating. The cotton cloth worn on the outside should be made of pure cotton cloth. It should be soft, light and warm. Particular attention to warmth in the winter body is the neck, back and feet.

One. Should pay attention to keep your neck warm. Some people continue to cough in winter and are not easy to cure. Look carefully. The reason is that they are exposed by wearing open-collar clothing to expose the neck and cause cold air to directly stimulate the trachea. After replacing the turtleneck and adding a wool collar, the symptoms will be changed. Disappeared.

Second, pay attention to keeping your back warm. The back is the Yang Yang of the human body, cold and other evils easily invade through the back and cause exogenous diseases, respiratory diseases and cardiovascular and cerebrovascular diseases. Pay attention to the warmth of the back, should wear a cotton vest, but also to keep warm back when sleeping, to avoid cold evil invasion, so as not to damage the yang.

Third, it is to pay attention to the warmth of the feet. The foot of the human body is the beginning of the Sanyin period. The end of the Sanyang period is linked to the body's twelve meridians, qi and blood. As the saying goes, "Cold from the feet," because the feet away from the heart, lack of blood supply, less calories, poor insulation, so the warmth of the foot is very important. In addition to paying attention to the warmth of the feet during the day, adhere to hot feet every night to promote systemic blood circulation, enhance the body's defense capabilities and eliminate fatigue and improve sleep.

Winter health care precautions

Winter health care must pay attention to the following issues:

1, the best time for health care. Experiments have shown that the biological clock fluctuates at 5-6 in the morning, and the body temperature rises. At this time, it will get up and be full of energy.

2, pay attention to keep warm. Listen to the weather forecast on time, add clothes as the temperature changes, and add warmth. Before going to bed with hot water for 10 minutes 3, room temperature should be appropriate. If the open air conditioning temperature should not be too high, the temperature difference between the inside and outside the room should not be too large, the room temperature difference between 4-5 degrees is appropriate.

4, open the window ventilation 9-11 am every day, 2-4 pm window ventilation best.

5, exercise freely in the morning. Not too early. Many people choose to practice in the morning before dawn or when the sky is bright (around 5 o'clock), thinking that the environment is quiet and the air is fresh. This is not the case. Because of the near-ground air cooling at night, it is easy to form a stable inversion layer, like a cover, in the air, so that the pollutants in the near-surface air are not easy to spread, and the concentration of pollutants is greatest at this time. Therefore, morning exercisers should consciously avoid this period of time. After choosing sunrise, because the temperature rises after sunrise, the inversion gas layer is destroyed and pollutants spread out. This is a good opportunity for morning practice.

6, Do not choose the woods. Many people believe that oxygen is abundant during morning exercises in the forest and can meet the oxygen demand during exercise. However, the actual situation is not the case. Because the plant's chlorophyll can only photosynthesis with the participation of sunlight, it produces fresh oxygen and releases a lot of carbon dioxide. Therefore, the green forest is a good place to walk during the day, but it is not the ideal place for morning exercise.

7, middle-aged and old people should not be morning exercises. Heartaches and ischemia, as well as disorders such as heart rate disorders in the middle-aged and elderly population, peak in the morning to noon within 24 hours a day. If exercise during this period, especially in the early morning, induces severe heart rhythm disorders, myocardial ischemia, and even catastrophic consequences of sudden death, exercise during the afternoon to evening rarely occurs.

8, drink water because no night drink water, the blood is very thick in the morning, increasing the risk of blood vessel clogging. After waking up, sympathetic nerve activity increases, heart rate increases, and the heart itself needs more blood. At 9-10 in the morning, it is still the highest blood pressure in the day. Therefore, it is a stroke in the morning and the infarct occurs frequently. It is medically known as devil time. Drinking a cup of boiling water after getting up early can replenish the body's moisture. It has the effect of washing the stomach. A glass of water is blocked from digestion and secretion, and promotes appetite.

9, sleep. The human body's "biological clock" has a low tide at 22-23, so the best time to sleep should be 21-22 hours.

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