[Everyone talks about science] Winter health topic (I) Strengthen immunity and prevent respiratory diseases

Last week we welcomed the first round of snowfall this winter. This week, cold fronts will take over and the temperature will remain low. At this time, we need to strengthen our immunity and prevent respiratory diseases.

Exercise regularly to keep fit

After the snowfall, it is already the coldest time of the year, so it makes people feel particularly cold. Therefore, you must pay attention to keeping warm in your daily life. Chinese medicine believes that "coldness stagnates and coldness contracts". In cold weather, joint pain, cervical spondylosis and even cardiovascular and cerebrovascular diseases are prone to occur. Pay special attention to keeping warm in the head, neck, shoulders, chest, back, waist, knees, feet and other parts to prevent the above diseases from breaking out or getting worse.

But we should not stop eating because of this. As the saying goes, "train hard in the coldest days of winter", we should increase physical exercise to enhance physical fitness and ability to resist the cold. We can do some outdoor exercise, such as brisk walking and jogging in the afternoon when the sun is sufficient, but we should do sufficient warm-up before exercise.

Warming and nourishing treatment according to body type

After the snowfall, it is a good time to take tonic food, but it should not be done without rules and regulations. It should be based on the principle of "diet according to the person" and understand the meaning of dietary taboos. In winter, food and medicine should be combined, and warm tonic food is appropriate. After nearly a year of consumption in spring, summer, autumn and winter, the yin and yang of the internal organs will be weakened. Reasonable tonic food can replenish qi and blood in time, enhance immunity, resist the invasion of severe cold, and reduce the incidence of diseases in the next year, thus achieving the purpose of health preservation with half the effort.

Food supplements should be selected according to the balance of yin and yang, qi and blood, and the nature of the food, such as mutton, pork, chicken, duck and shrimp, and other foods such as walnut kernels, jujube, wolfberry, longan meat, sesame, yam, lotus seeds, lily, chestnut, etc. Suitable meals include angelica ginger mutton soup, stir-fried three shreds, chestnut porridge, three-color almonds, etc., which have the effects of nourishing the spleen and stomach, warming the kidney yang, strengthening the spleen and removing stagnation, and removing phlegm and relieving cough.

For people with yang deficiency, warm foods such as mutton and chicken are suitable for supplementing, because mutton and chicken are warm in nature and have the functions of warming the middle, replenishing qi, replenishing essence and adding marrow; for people with both yin and yang deficiency, beef bone marrow, eggs and other tonic foods can play the role of replenishing yang and nourishing yin. However, it should be noted that although warm foods are best for winter conditioning, people with hot constitutions should also eat something cold to avoid dryness and heat. Warming and supplementing is a method of treating deficiency and cold syndrome, which is suitable for patients with yang deficiency or qi and yang deficiency, such as cold limbs, fear of cold, fatigue, tiredness, frequent and clear urination or edema. The above-mentioned people can eat more warm foods.

Balanced diet to boost immunity

Humans need a variety of foods, and each type of food has its own nutritional advantages. There is no good or bad food, but how to choose the type and amount of food to match the diet is a question of rationality. As the saying goes, there is no bad food, only unreasonable diet. The key lies in balance. Balanced nutrition is of great significance to enhancing immunity.

√ Ensure the quantity and variety of high-quality protein

One egg, one bag of milk, 2-3 taels of chicken, duck, fish and meat every day

√ Ensure coarse grains

The staple food should be no less than 3 liang (raw weight) per day, of which coarse grains should account for one third.

√ Ensure green leafy vegetables and fruits

One pound of vegetables (more than half of which should be green leafy vegetables) and one piece of fruit (200g) per day

√ Less oil (25g), less salt (5g), less sugar (25g) **This article is original. If you need to reprint it, please indicate the source and contact us.