Cold dew, as the fifth solar term of autumn, marks the gradual arrival of the season into late autumn, the temperature drops significantly, and the dew begins to increase in the morning and evening, indicating the real arrival of the cold season. At this time, the yang energy in nature gradually converges, and the human body also needs to conform to the laws of nature and recuperate the body to adapt to the changes in the cold climate. A reasonable diet is particularly important to enhance physical fitness and prevent diseases. We will provide you with a comprehensive diet advice based on the diet during the cold and dew season.
Increase energy and micronutrient intake appropriately
As the temperature drops, the body's basal metabolic rate increases in order to maintain body temperature, and correspondingly, the demand for energy increases. Therefore, it is necessary to increase energy intake slightly during the cold dew period, and at the same time improve cold tolerance by taking sufficient B vitamins, vitamin C and vitamin A. B vitamins are mainly found in cereals, legumes and dried fruit foods such as whole grains, brown rice, beans, etc., and they are key cofactors for energy production. Fresh vegetables and fruits rich in vitamin C, such as citrus, kiwifruit, bell peppers, green leafy vegetables, etc., animal liver rich in vitamin A and dark vegetables rich in β-carotene such as spinach and carrots, etc., regular sun exposure can produce vitamin D to promote bone health, these vitamins can effectively enhance immunity and fight the challenges brought by cold weather.
Choose warm foods
In the cold and dew season, we should pay attention to temperature replenishment to nourish the five organs and keep warm from the cold. In the cold dew season, eating mutton with ginger not only replenishes the sun for warmth, but also drives away the cold and keeps warm. Eating chicken with chestnuts can enhance the function of the spleen and stomach and promote blood circulation. Duck meat and yam are also a good match, both yin and greasy, suitable for the dry climate of autumn. At the same time, it is recommended to eat more root plants, such as sweet potatoes, taro, potatoes and other potatoes, which can not only replace staple foods to provide energy, but also replenish the middle and invigorate qi, regulate intestinal flora, and enhance physical fitness.
Eat plenty of fresh fruits and vegetables to ensure a balanced diet
Although the temperature is cooler, the intake of fresh fruits and vegetables should not be neglected. Dark green leafy vegetables are rich in minerals, vitamins, dietary fiber and phytochemicals, and should ensure a daily intake of 300~500 grams. It is recommended to choose seasonal fresh fruits, such as apples, pears, fresh dates, persimmons, etc., which are rich in water and dietary fiber, which helps to moisten the lungs and reduce dryness. It is important to note that processed foods such as canned fruits and dried vegetables should be minimized due to the fact that they may have a lot of added sugar or salt. Fruit and vegetable juices are not a substitute for fresh fruits and vegetables.
Reduce oiliness and control saltiness
In the cold and dew season, the human body is prone to prefer heavy foods due to cold, but a diet high in salt and oil is not conducive to health. According to the Dietary Guidelines for Chinese Residents (2022), we should adhere to the principle of a light diet with less salt, limit the intake of cooking salt to no more than 5 grams per day, and avoid excessive intake of animal foods and fried and smoked foods. In terms of cooking methods, healthy cooking methods such as steaming, boiling, stewing, and roasting are recommended, and the use of high-fat seasonings such as butter and sour cream is reduced to achieve the goal of controlling oil and reducing salt.
Drink plenty of water at regular intervals and in moderation
In the late autumn season, the outside humidity decreases, and the human body needs enough water to maintain a normal metabolism. It is recommended to drink enough water every day, preferably plain water and weak tea, and avoid sugary drinks and alcoholic beverages, so as not to increase the burden on the body and affect health.
Arrange meals reasonably, and eat three meals regularly and quantitatively
During the cold dew period, we should still follow the dietary principle of "diverse food, mainly cereals", reasonably match staple foods and non-staple foods, and ensure that the three meals are regular and quantitative, and breakfast is especially important and cannot be ignored. Increase the intake of animal foods such as fish, poultry, eggs, lean meat, dairy products, and legumes and their products to ensure an adequate supply of protein. The choice of snacks should focus on health, you can choose nuts, yogurt, etc., at the right time and in the right amount, and avoid unhealthy snacks with high sugar, high fat and high energy.
The core of the diet and maintenance of the cold dew solar term is to adapt to the changes of the seasons, enhance physical fitness, and keep warm from the cold. By consuming a variety of foods with high nutritional value and making reasonable combinations, we can not only meet the body's needs for energy and nutrients, but also take into account the diversity and balance of the diet. At the same time, maintain a good diet, moderate exercise, adequate sleep, and peace of mind, together to build a strong line of defense against the cold winter, so that the body and mind are still full of vitality and health in this season. /Health Science
Feeds
Chen Zheng, Institute of Nutrition, Chinese Center for Disease Control and Prevention
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