Winter and nutritional needs
Weather-appropriate food plays an important role in human health. When the ambient temperature drops, the body will spend more energy to keep warm, easily causing the body to lack energy and feel lethargic.
Therefore, we should prioritize foods rich in energy and heat. A warm meal, with enough meat and fish, especially rich in pork fat and fish fat, will help us have enough protein and make our body feel full and warm for a long time.
Whole starch sources such as tubers and brown rice will provide more energy for winter. Nature designed for all things, if fruits bloom in summer to provide coolness, tubers such as yams, sweet potatoes, potatoes are the roots of plants that accumulate energy for cold season fruits, suitable as winter food.
Think of a bowl of warm potato soup, a bowl of pumpkin soup, add some heat-generating spices like pepper, ginger, onion, chili, you will feel less cold even on the harshest days.
Immune system for winter
Our bodies must both keep warm and fight against environmental factors, so the immune system must always work at full capacity. The immune system always needs a warm body and enough energy through a nutritious diet.
In addition to paying attention to energy-rich foods as mentioned above, it is necessary to pay attention to supplementing some foods rich in micronutrients such as vitamin C, vitamin D and zinc.
Vitamin C and zinc play an important role in the formation, regeneration, and repair of the immune system every day. Vitamin C can be supplemented from fruits and vegetables.
However, you should reduce the amount in the evening and avoid juicy fruits, which only grow in the summer. If these fruits are harvested in the winter, they are often out of season, contain a lot of chemicals, and can easily cause stomach colds and loss of heat, which is not suitable.
Meanwhile, zinc is abundant in beef, oysters, seafood and cruciferous vegetables. A hot pot of crab, beef and cabbage is a great idea.
In addition, vitamin D regulates the immune system, helping the body mobilize when necessary and avoid excessive phenomena in immune diseases such as asthma and rheumatoid arthritis.
However, ensuring your body gets enough vitamin D can be a little more difficult in winter, when there is prolonged cold and rain and very little sunlight. The skin needs UV rays from the sun to synthesize vitamin D for the body.
At this time, you need to supplement some foods rich in vitamin D to limit deficiency in winter. Suggest adding more eggs every day, adding sea fish to the weekly diet, to significantly improve the state of lethargy and boredom in winter. These foods help the body synthesize the hormone serotonin, creating a feeling of excitement and optimism.
A good night's sleep
We often sleep well in winter because of the wonderful feeling of lying in a warm blanket. However, due to sleeping in a closed room for a long time, blankets and pillows are often cold and damp. This is a condition for mold agents, the elderly and children are susceptible to respiratory diseases.
You need to pay attention to hygiene, occasionally wash blankets, ventilate, and warm the corners of the room to eliminate pathogens. You can add essential oils and burn incense cones to eliminate humidity. Be careful to avoid burning incense cones in closed corners or while sleeping.
As the seasons change, the length of the days shortens significantly. The outdoor temperature drops sharply, affecting the body's natural circadian rhythm. At this time, the body also needs to pay more attention to rest to match the design of nature.
Sleep quality will be enhanced by physical activities and sports during the day. Exercise not only helps us increase metabolism, but also creates balance for the body, promoting the body into a state of complete rest at night.
You should also limit your coffee intake in the evening and avoid using strong light such as surfing the phone or watching TV before bedtime. Turning off strong lights right before dinner is also a solution for a good night's sleep.
Changing your diet and getting enough rest will give you a healthy winter.
Source: https://baoquangnam.vn/che-do-an-cho-mua-dong-khoe-3146794.html
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