11 tips for keeping warm in winter (chapter 1)

1、多吃熱量高的食物 Eat more high-calorie foods

膳食中應(yīng)多補充產(chǎn)熱營養(yǎng)素，如碳水化合物、脂肪、蛋白質(zhì)，以提高肌體對低溫的耐受力。尤其應(yīng)考慮補充富含蛋白質(zhì)的食物，如瘦肉、雞鴨肉、雞蛋、魚、牛奶、豆類及其制品等。The diet should be supplemented with more thermogenic nutrients, such as carbohydrates, fats, and proteins, to improve the body's tolerance to low temperatures. In particular, consider supplementing foods rich in protein, such as lean meat, chicken, duck, eggs, fish, milk, beans and their products.

蛋氨酸通過轉(zhuǎn)移作用可提供一系列耐寒所必需的甲基。寒冷氣候使得人體尿液中肌酸的排出量增多，脂肪代謝加快，而合成肌酸及脂酸、磷脂在線粒體內(nèi)氧化釋放出熱量都需要甲基。因此，在冬季應(yīng)多攝取含蛋氨酸較多的食物，如芝麻、葵花子、酵母、乳制品、葉類蔬菜。

Methionine can provide a series of methyl groups necessary for cold tolerance through transfer. The cold climate increases the excretion of creatine in human urine and accelerates fat metabolism. The synthesis of creatine, fatty acid, and phospholipids require methyl groups to release heat from oxidation in the mitochondria. Therefore, in winter, you should consume more foods containing more methionine, such as sesame, sunflower seeds, yeast, dairy products, and leafy vegetables.

2、晨起服熱粥Take hot porridge in the morning

晨起服熱粥，晚餐宜節(jié)食，以養(yǎng)胃氣。天冷時，清早起床喝上一碗熱粥，可以幫助保暖、增加身體御寒能力，能預(yù)防受寒感冒。對于喉嚨不適、發(fā)炎疼痛的人，溫?zé)岬闹嘀茏虧櫤韲?，有效緩解不適感。

Take hot porridge in the morning and go on a diet for dinner to raise stomach qi. When it's cold, get up early in the morning and drink a bowl of hot porridge, which can help keep warm, increase the body's ability to keep out the cold, and prevent colds. For people with throat discomfort, inflammation and pain, warm porridge juice can moisturize the throat and effectively relieve the discomfort.

糯米紅棗粥、八寶粥、小米粥等最適宜。還可常食安神養(yǎng)心的桂圓粥、清火明目的菊花粥、胃理腸的鯽魚粥、健脾養(yǎng)胃的茯苓粥、益精養(yǎng)陰的芝麻粥、養(yǎng)陰固精的胡桃粥、益氣養(yǎng)陰的大棗粥、潤肺生津的銀耳粥和消食化痰的蘿卜粥等。

Glutinous rice and red dates porridge, eight-treasure porridge, millet porridge, etc. are most suitable. You can also eat longan porridge for soothing the mind and heart, chrysanthemum porridge for clearing fire and brightening, crucian porridge for stomach and intestines, tuckahoe porridge for invigorating the spleen and stomach, sesame porridge for nourishing vitality and yin, walnut porridge for nourishing yin and strengthening essence, and nourishing Qi Jujube porridge for nourishing yin, Tremella porridge for nourishing the lungs and promoting body fluid, and carrot porridge for eliminating food and phlegm.

3、手套護(hù)手Gloves to protect hands

除了外出戴手套保暖外，在家洗碗洗衣服時最好也能戴上橡膠手套，一方面避免冷水刺激，另一方面也避免洗滌用品對手部皮膚的傷害。另外洗手的水溫不宜過熱，洗后趁手未干時涂上凡士林或護(hù)手霜保護(hù)皮膚。

In addition to wearing gloves to keep warm when you go out, it is best to wear rubber gloves when washing dishes and clothes at home. On the one hand, you can avoid cold water stimulation, and on the other hand, you can also avoid the damage to the hand skin of the detergent. In addition, the water temperature for washing your hands should not be too hot. After washing, apply petroleum jelly or hand cream to protect your skin when your hands are not dry.

 

冬天易手發(fā)涼的朋友也不妨多做做“干洗手”的動作，即雙手對搓，摩擦生熱，促進(jìn)血液循環(huán)而防寒。

Friends who change their hands and get cold in winter may wish to do more "dry hands" movements, that is, rub their hands together and rub them to generate heat, which promotes blood circulation and prevents cold.

4、吃含鐵、鈣的食物Eat foods containing iron and calcium

怕冷或與缺少鈣、鐵有關(guān)。鈣在人體內(nèi)含量的多少，可直接影響心肌、血管及肌肉的伸縮性和興奮性;血液中缺鐵是導(dǎo)致缺鐵性貧血的重要原因，常表現(xiàn)為產(chǎn)熱量少、體溫低等。因此，補充富含鈣和鐵的食物可提高機體的御寒能力。含鈣的食物主要包括牛奶、豆制品、海帶、紫菜、貝殼、牡蠣、沙丁魚、蝦等;含鐵的食物則主要為動物血、蛋黃、豬肝、黃豆、芝麻、黑木耳和紅棗等。

Fear of cold may be related to lack of calcium and iron. The amount of calcium in the human body can directly affect the flexibility and excitability of myocardium, blood vessels and muscles; iron deficiency in the blood is an important cause of iron deficiency anemia, often manifested by low caloric production and low body temperature. Therefore, supplementing foods rich in calcium and iron can improve the body's ability to keep warm. Calcium-containing foods mainly include milk, soy products, kelp, seaweed, shells, oysters, sardines, shrimps, etc.; iron-containing foods are mainly animal blood, egg yolks, pig liver, soybeans, sesame, black fungus, and red dates.

5、衣服選擇保暖、舒適Choose clothes to keep warm and comfortable

冬季穿衣要有一定的件數(shù)和適宜的厚度。羽絨服有一定的厚度，羊毛織物的氣孔不是直通的，都能給人帶來適宜的衣服小氣候。皮類服裝幾乎可以阻絕衣服內(nèi)的空氣對流，冬季外出時著皮裝，保暖效果最佳。

Winter clothes should have a certain number of pieces and appropriate thickness. Down jackets have a certain thickness, and the pores of the wool fabric are not straight, which can bring a suitable clothing microclimate. Leather clothing can almost block the air convection in the clothes. Wear leather clothing when you go out in winter to keep warm.

穿衣忌衣領(lǐng)過高過緊。衣領(lǐng)過緊會使頸部血管受到壓迫，使輸送到腦部和眼部的營養(yǎng)物質(zhì)減少，進(jìn)而影響視力，也會影響頸椎的正?；顒樱菀讓?dǎo)致頸椎病。

Do not dress too high or tight collar. Too tight a collar will compress the blood vessels in the neck and reduce the nutrients delivered to the brain and eyes, which will affect vision and the normal activities of the cervical spine, which can easily lead to cervical spondylosis.

6、保暖從腳開始 Keep warm from the feet

民間有一說法，“寒從腳底生”。因為足為人體最遠(yuǎn)端，脂肪薄，保暖能力差，而中醫(yī)認(rèn)為足底穴位與內(nèi)臟關(guān)系密切，如果足部受涼可引起感冒、腹痛、腰腿痛、痛經(jīng)等疾患，所以要注意足部保暖防寒。冬季健腳即健身。

There is a folk saying that "cold grows from the soles of the feet". Because the feet are the most distal part of the human body, the fat is thin, and the ability to keep warm is poor. Chinese medicine believes that the plantar acupuncture points are closely related to the internal organs. If the feet are cold, it can cause colds, abdominal pain, low back pain, dysmenorrhea, etc., so pay attention to keeping the feet warm Protection from the cold. Fitness in winter means fitness.

天天堅持用溫?zé)崴茨_，最好同時按摩和刺激雙腳穴位。天天堅持步行半小時以上，活動雙腳。早晚堅持搓揉腳心，以增進(jìn)血液循環(huán)。

Always use warm and hot water to wash your feet every day. It is best to massage and stimulate the acupoints of your feet at the same time. Keep walking for more than half an hour every day and move your feet. Keep rubbing the soles of your feet in the morning and evening to improve blood circulation.

 

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