立冬养生吃什么 四大饮食原则

立冬是秋季向冬季过渡的节气，那么立冬养生吃什么呢?立冬是初冬的开始，饮食养生以增加热量为主，要增苦少咸，不可盲目“进补”。具体立冬养生吃什么呢?小编推荐了一些立冬养生食物。

立冬养生吃什么?四大饮食原则

1、立冬饮食养生以增加热量为主

冬天的寒冷气候影响人体的内分泌系统，使人体的甲状腺素、肾上腺素等分泌增加，从而促进和加速蛋白质、脂肪、碳水化合物三大类热源营养素的分解，以增加机体的御寒能力，这样就造成人体热量散失过多。

蛋白质、脂肪和碳水化合物被称为产热营养素。所以，冬季我们要适当增加主食和油脂的摄入，保证优质蛋白质的供应。狗肉、羊肉、牛肉、鸡肉、鹿肉、虾、鸽、鹌鹑、海参等食物中富含蛋白质及脂肪，产热量多，御寒效果最好。

人体的甲状腺分泌物中有叫甲状腺素，它能加速体内很多组织细胞的氧化，增加身体的产热能力，使基础代谢率增强，皮肤血液循环加快，抗冷御寒，而含碘的食物可以促进甲状腺素分泌。含碘丰富的食物是：海带、紫菜、发菜、海蜇、菠菜、大白菜、玉米等。

2、立冬养生要注意补充维生素

冬天又是蔬菜的淡季，因此，往往一个冬季过后，人体出现维生素不足，如缺乏维生素C，并因此导致人发生口腔溃疡、牙根肿痛、出血、大便秘结等症状。那么人们可适当吃些薯类，如甘薯、马铃薯等。它们均富含维生素C、维生素B，还有维生素A，红心甘薯还含较多的胡萝卜素。多吃薯类，不仅可补充维生素，还有清内热的作用。

此外，在冬季上市的大路菜中，除大白菜外，还应选择圆白菜、心里美萝卜、白萝卜、胡萝卜、黄豆芽、绿豆芽、油菜等。这些蔬菜中维生素含量均较丰富，要经常调换品种，合理搭配，补充人体维生素需要。

立冬养生吃什么

3、立冬饮食要增苦少咸

冬天肾的功能偏旺，如果再多吃一些咸味食品，肾气会更旺，从而极大地伤害心脏，使心脏力量减弱，影响人体健康。

因此，在冬天里，要少食用咸味食品，以防肾水过旺;多吃些苦味食物，以补益心脏，增强肾脏功能，常用食物如：槟榔、橘子、猪肝、羊肝、大头菜、莴苣、醋、茶等。

4、立冬补冬不可盲目“进补”

在补冬的同时，需要注意的是，进补时，要使肠胃有个适应过程，最好先做引补，一般来说，可先选用炖牛肉红枣、花生仁加红糖，亦可煮些生姜大枣牛肉汤来吃，以调整脾胃功能。

冬季喝热粥也是养生的一个好选择。如吃“腊八粥”有助于增加热量和营养功能。小麦粥有养心除烦的作用、芝麻粥可益精养阴、萝卜粥可消食化痰、胡桃粥可养阴固精、茯苓粥可健脾养胃、大枣粥可益气养阴等等。

立冬养生吃什么?总的来说，立冬时心肺气弱，肾气强盛，饮食宜减辛苦，以养肾气。此时宜少吃生冷或燥热的食物，适合清补甘温的食物，如鸡、鸭、鱼类、芝麻、核桃、花生、黑木耳等，同时配以甘润生津的果蔬，如梨、冬枣、柑橘等。同时，可配合一些清润滋补的药膳进行调理。

立冬养生吃什么?这些食物帮您防寒助阳

“立冬”前后，人们会明显感到寒邪的威力。寒邪易于损伤人体阳气，导致呼吸、消化、生殖系统功能失调。饮食防寒助阳，以下这些食物可以有效地减少寒邪的侵袭，有助于维护冬季健康。

1、大白菜

大白菜性温味甘，入脾胃经。有温胃益气、驱寒防风的作用。对于胃脘冷痛，腹部怕凉，小腹疼痛，排便不畅有改善作用。

2、黑豆

黑豆是各种豆类中蛋白质含量最高的，比猪腿肉多一倍还有余。它含有的脂肪主要是单不饱和脂肪酸和多不饱和脂肪酸，其中人体需要的必需脂肪酸占50%，还有磷脂、大豆黄酮、生物素，所以吃黑豆没有引起高血脂之虞，还有降低胆固醇的作用。中医认为，黑豆性平味甘，有润肠补血的功能。

3、山羊肉

山羊肉性热、入脾肾经，有温肾助阳、强腰健骨的作用。

4、鲈鱼

鲈鱼含有丰富的、易消化的蛋白质、脂肪、维生素B2、尼克酸、钙、磷、钾、铜、铁、硒等。中医认为鲈鱼性温味甘，有健脾胃、补肝肾、止咳化痰的作用。冬天，鲈鱼肥腴可人，肉白如雪，鱼肉细腻，是最好的品鲈鱼季节。

5、大葱

大葱味辛，性温，具有发汗解表，温中祛寒的作用。主要用于外感风寒，发热寒战，头痛鼻塞，咳嗽，咳白痰，胸闷气短等呼吸道症状。

6、鲫鱼

鲫鱼性温，味甘，能补脾益气、温中下气、利水消肿、补血通乳。鲫鱼含不饱和脂肪酸，常吃鲫鱼不仅能健身，还能减少肥胖，有助于降血压和降血脂，使人延年益寿。

立冬养生吃什么

7、香菇

香菇含有多种维生素和矿物质、50多种酶及游离氨基酸、胆碱、腺嘌呤、麦角甾醇及香菇多糖，有抑制体内合成胆固醇，促进胆固醇分解和排出，防止血脂升高的功效。

8、生姜

生姜性热，味辛，有温暖、发汗、止呕、解毒、温肺等作用。

9、小米

小米性平偏温，味甘，甘味色黄入脾，能和胃温中。小米粥常用于小儿脾虚泄泻，老人气虚乏力，产妇产后补养。

立冬养生吃什么?初冬时节是心血管病的高发期，这个时候要多吃清润甘酸的食物，不宜多吃麻辣类的火锅。比如饮食中适当多吃些醋，能起到软化血管、预防心血管病的发生。

Winter is the fall to winter transition solar term, then what winter health to eat?Winter is early start, dietary http://www.hitjob.net/post/1427.html regimen in order to increase the heat, to increase the suffering less salty, not blindly "tonic". Concrete winter health to eat what?Xiaobian recommended some winter health food.

What winter regimen diet principle four big eat?

1, the beginning of winter diet regimen to increase heat based

Winter cold weather affect www.lianhejob.com the body's endocrine system, so that the body's thyroid hormone, increased secretion of adrenaline and so on, so as to promote and accelerate the protein, fat, carbohydrates, three categories of heatdecomposition of nutrients, in order to increase the body's ability to keep out the cold, thus making adult excessive loss of body heat.

The protein, fat and carbohydrates, known as heat nutrients. Therefore, weshould appropriately increase the winter intake of staple food and grease, to ensure the supply of high quality protein. Rich in protein and fat dog meat,mutton, beef, chicken, venison, shrimp, pigeon, quail, sea cucumber and other food, more heat, warm the best results.

Thyroid secretion in the human body called thyroxine, it can accelerate the oxidation of body cells in many organizations, increase www.lianhejob.com the heat production capacity of the body, so that the increased basal metabolic rate, skin blood circulation to speed up, cold cold, while the iodine content of food can promotethyroid hormone secretion. Iodine rich foods are: kelp, seaweed, Nostoc, jellyfish,spinach, cabbage, corn, etc..

2, the beginning of winter regimen should pay attention to vitamin

Winter is the off-season vegetables, therefore, often one after the winter season,the human vitamin deficiencies, such as www.bj-ldsk.com lack of vitamin C, and thus cause oral ulcers, root swelling, bleeding, constipation and other symptoms. So it may be appropriate to eat potato, such as sweet potato, potato etc.. They are rich in vitamin C, vitamin B, and vitamin A, sweet potato contains more carotene. Eat potato, not only vitamin supplements, there are clear heat effect.

In addition, the listing of road in winter vegetables, except for the Chinese cabbage, radish, should also choose cabbage, white radish, carrot, yellow bean sprouts, bean sprouts, rape etc.. The vitamin content of these vegetables www.tastedrink.com arerich, often should change varieties, reasonable collocation, to supplement the body of vitamin need.

Winter regimen to eat what

3, the beginning of winter diet should increase the suffering less salty

Renal function partial busy in the winter, if we eat some salty food, Qi will be more prosperous, which greatly hurt the heart, the heart weakened, affecting human health.

Therefore, in the winter, eat less salty food, to prevent excessive renal water; eat bitter foods, to benefit the heart, enhancement of renal function, commonly used food such as: Betel nut, orange, liver, liver, cabbage, lettuce, vinegar, tea etc..

4, do not www.mlmkgw.com blindly "Lidong fill the winter tonic"

In the winter added at the same time, need to pay attention to is the tonic, will make the stomach have a process of adaptation, the best first do lead fill,generally speaking, the first selection of beef stew jujube, peanuts and add brown sugar, can also cook some ginger jujube beef soup to eat, to adjust the function of spleen and stomach.

A good choice for the winter to drink porridge is health. Such as eating "Labaporridge" helps to increase the heat and nutritional www.huadanews.cn functions. Wheat porridgenourishing the heart Chufan role, sesame porridge can Yijing Yangyin, radishporridge Xiaoshi phlegm, walnut porridge can Yangyin Gujing, Poria porridge canJianpi Yangwei, jujube congee can be invigorating qi and nourishing yin and so on.

What winter health eat? In general, the beginning of winter when the heart lungkidney weak, strong, the diet should be less hard, in order to keep the kidney qi.This time should eat cold or hot food, suitable for clear fill with food, such www.noahgy.com as chicken, duck, fish, sesame, walnut, peanut, black fungus, also with Gan Sheng Jin of fruits and vegetables, such as pear, jujube, citrus etc.. At the same time,can be combined with some Qingrun nourishing medicated diet conditioning.

What winter health to eat these foods help you cold? Help Yang

"Dong" before and after, people will clearly feel the cold evil power. Cold evil is easy to damage the human body Yang, leading to respiratory, digestive,reproductive system dysfunction. Eating www.sanaligw.com cold Yang, these foods can effectively reduce the cold pathogen invasion, helps maintain healthy winter.

1, Chinese Cabbage

Chinese cabbage and warm sweet, into the spleen and stomach. Has the effect of warming the stomach qi, dispelling cold www.zjgaokao.cn wind. For cold and pain in the abdomen stomach, fear of cold, lower abdomen pain, poor bowel movement has improved effect.

2, black beans

Black soya bean is the highest protein content of all kinds of beans, is more thantwice than pork. It contains fat is mainly monounsaturated fatty acid and polyunsaturated fatty acids, including essential fatty acids needed by the body for 50%, and lecithin, soybean flavone, biotin, so eat black beans did not cause high www.cnyzw.net blood lipids of danger, and cholesterol lowering effect. Chinese medicine believes that the black beans and sweet natured, Runchang the function of blood.

3, goat

Goat meat hot, into the spleen kidney, have warm Kidney Yang effect and highwaist bone.

4, bass

Bass is rich, easy to digest protein, fat, vitamin B2, niacin, calcium, phosphorus,potassium, copper, iron, selenium and so. Traditional Chinese medicine believes that bass www.dmkfgw.com warm sweet, spleen, tonifying the liver and kidney, relieving cough and eliminating phlegm effect. In winter, the bass fertile Keren, meat, white like snow,fish delicate, is the best season to taste weever.

In 5, Welsh Onion

Welsh Onion Weixin, warm in nature, with diaphoresis, dispel cold effect. Mainly used for cold, fever chills, headache, stuffy www.lovestorys.cn nose, cough, cough, white sputum,chest tightness, shortness of breath and other symptoms of respiratory tract.

6, crucian carp

Crucian carp and warm, sweet, can Spleen Qi, lower temperature gas, and water swelling, complement

6, crucian carp

Crucian carp and warm, sweet, can Spleen Qi, lower temperature gas, and water swelling, blood tongru. Carp containing unsaturated fatty acids, eat carpcan not only fitness, but also reduce the fat, helps www.ciaomap.net lower blood pressure and blood fat, and can prolong life.

Winter regimen to eat what

7, mushrooms

Mushrooms contain a variety of vitamins and minerals, 50 kinds of enzymes andfree amino acid, adenine, choline, ergosterol www.zktianxia.com and mushrooms polysaccharide,inhibit cholesterol synthesis in the body, promote the decomposition and discharge of cholesterol, prevent the effect of elevated blood lipids.

8, ginger

Ginger is hot, Weixin, warm, sweating, vomiting, such www.qgengw.com as the role ofdetoxification, warm the lung.

9, millet

Millet flat side of warm, sweet, sweet yellow into the spleen, and stomachtemperature. Millet congee is often used in children with diarrhea, old man Qiweakness, postpartum tonic.

What winter health eat? The early winter season is the period of high incidence of cardiovascular www.chinamsp.cn disease, this time to eat Qingrun Gly foods, not eat spicy kind of hot pot. For example, the diet appropriate to eat some vinegar, can happen tosoften the blood vessels, the prevention of cardiovascular disease.

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