冬季饮食要做四个改变

2018-01-03 09:54:0799健康网江慧查看次数：296

　　冬季饮食也是有讲究的，尤其是要做好下面四个改变。

　　一年四季，各有各的不同，在不同的季节，要注意合理膳食，现在是寒冷干燥的冬季，我们的健康会面临重大考验。专家提示为了身体健康着想，我们应该在冬季饮食做出四个改变，这样才能用健康饮食帮你健康过冬。接下来，专家就告诉你冬季饮食需要做出哪些改变，你要认真学习。

　　首先，适当增加高蛋白质食物的摄入，比如畜禽肉、鱼肉和鸡蛋等。

　　蛋白质所含能量的30%会变成热量从体表发散出来，而碳水化合物所含能量仅有5%~6%作为热量散失，脂肪则是4%~5%。此外，红肉中还富含易被吸收的血红素铁，研究表明，饮食中增加铁的摄入，抗寒能力会增强。需要注意的是，要增加的是富含蛋白质的瘦肉，而不是脂肪多的肥肉。同时，每天吃肉量最好控制在2两以下。

　　其次，吃饭前喝碗热粥或热汤
　　寒冷的气温下，喝上一碗热乎乎的粥，不但会让身体立刻感到温暖，还能暖肠胃、唤醒消化系统，促进食欲。尤其是杂粮粥还能帮助补充B族维生素和钾等多种营养素。此外，冬季气候干燥，更应补充水分，而喝粥也能让你在不知不觉中喝下了很多水。除了热粥，饭前喝碗少油少盐的热汤也是不错的选择。
　　

　　再次，零食首选坚果

　　坚果多半在冬天成熟，因此也算是冬冬季节的应季食品。坚果中含有丰富的维生素E、B族维生素，以及铁、锌、钙等矿物质，还有一定量的蛋白质，都能帮助人们抵抗寒冷。坚果的营养素密度较高，能在一定程度上弥补冬天食物种类相对较少的缺陷。因此，天冷的时候，不妨把饼干、点心等零食换成坚果。需要提醒的是，坚果最好选原味的，且每天吃的量别超过一小把。
　　
　　最后，多吃黑色食物

　　中医提倡冬天补肾，而黑色入肾。从现代营养学的角度分析，黑豆、黑米、黑芝麻、紫甘蓝、紫薯、蓝莓等紫黑色食物中富含的花青素是一种强抗氧化剂，它能够预防癌症，增强血管弹性，还可保护视力。因此，多吃黑色食物对于预防冬冬季节多发的心血管疾病也能起到一定作用。

　　冬季的来临，我们要做好充足的应对，今天介绍的四大改变，就是在你冬季饮食时要做的调整。冬季气温低，人们容易感觉体寒，所以冬季饮食应该多吃一些温补的食物。人们在冬季容易出现情绪繁忙，这个时候可以吃一些能帮你改善心情的食物。

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冬季饮食要做四个改变

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