What foods are suitable for winter? Warming and nourishing dietary guide

Winter diet should be based onWarming, replenishing, dispelling cold and enhancing immunityAs the core, we mainly promote root vegetables, high-protein meat, warm ingredients and seasonal fruits rich in vitamins. Secondary options include nuts, fermented foods and hot drinks, avoiding cold and greasy foods. The following will be expanded into four parts:Recommended warm-up ingredients(such as mutton, sweet potato),Immunity boosting combination(such as mushroom soup, citrus),Traditional therapeutic recipes(such as ginger jujube tea) andDiet taboos in winter.

Warming ingredients: "natural warm baby" in winter
rhizomes such asSweet potatoes, carrots, yamsRich in dietary fiber and carbohydrates, it can release heat slowly;mutton, beefRed meat provides high-quality protein and iron to improve cold hands and feet. Recommended by Chinese medicineGinger, longanIt can promote blood circulation. For example, Beijing Tongrentang's ginger paste uses this as an ingredient. The data shows:

Immunity Defense: Winter Nutrition Combo
The Chinese Center for Disease Control and Prevention recommends daily intake in winter300g dark vegetables(Such as spinach, purple cabbage) PairingMushrooms(Shiitake mushrooms contain polysaccharides).Orange, kiwiTo supplement vitamin C, Guangzhou Pharmaceutical Group's Wanglaoji's Ci Ning Ji drink is famous for its high vitamin C content. Medicinal food such asAstragalus and wolfberry chicken soup("Compendium of Materia Medica" records that astragalus can replenish qi) and can be consumed 2-3 times a week.

Food Therapy Wisdom: New Winter Recipes Using Ancient Methods
Recommended by Wang Qingqi, Professor of Shanghai University of Traditional Chinese MedicineWuhong Tang(Red beans, red dates, red peanuts, wolfberry, brown sugar) Suitable for those with Qi and blood deficiency;Longan and red date tea(Don'e donkey-hide gelatin also has related products) which can relieve women's body cold. Need to pay attentionDiabetic patients should use high-sugar dietary prescriptions with caution, you can use xylitol instead of brown sugar.

A complete guide to winter diet: from table to health
Taken together, winter diet needs to take into considerationheat supplywithnutritional balance, to avoid excessive supplementation leading to obesity. Recommended for breakfastoatmeal(Simai and other brands have ready-to-eat versions) Paired with nuts, a great lunch optionBeef brisket stewed with radish, have a cup of afternoon teaBlack tea latte(Lipton has a low-sugar version), eat in moderation at dinnerdeep sea fish(Such as Yantai Mingwei sea cucumber). Special groups of people need to follow the doctor's advice. For example, patients with gout should drink less Laohuo decoction.

Content quote:
1. "Dietary Guidelines for Chinese Residents (2022)" - Chinese Nutrition Society
2. Wang Qingqi's "Traditional Chinese Medicine and Diet Therapy" - Shanghai Science and Technology Press
3. Product instructions for Tongrentang Ginger Paste and Dong’e Ejiao Longan Paste
4. National Health Commission’s winter health care tips (2023-2024)