When the weather is cold in winter, be careful that some immune-related nutrients in the diet and in the body will also slip away quietly!
Nutritional technician Zhang Silan reminded that vitamin D, B, C and other nutrients are related to immune health and operation. In winter, the time for sun exposure is reduced. Most people have less chance of sun exposure than in summer. The consumption of vitamin D will also decrease. In addition, people like to eat hot pot and drink hot soup in winter. The vitamin B and vitamin C in the ingredients are also easily lost due to high temperature boiling. Therefore, how to retain these precious immune nutrients is very important.
{9 However, in northern Taiwan, the frequency of sunlight decreases significantly in winter, and it is difficult for older people and ordinary people to obtain sufficient vitamin D through the sun. At this time, you can take some natural foods to help you get vitamin D. Zhang Silan suggested that natural foods such as fish and egg yellow contain vitamin D, which is very helpful for supplementing vitamin D.In addition, vitamin B and C can be taken from food. Zhang Silan pointed out that vegetables such as the common ingredient ingredient chrysanthemum contain vitamin B and vitamin C, and most meat slices also contain vitamin B, which can help immunity.
Winter is the best time for people to eat hot pot to keep warm and gather. However, vitamin B and C are water-soluble vitamins. They are cooked during the hot pot for a long time and are easily lost in large quantities. Therefore, it is recommended that when eating hot pot, ingredients such as vegetables and meat slices "just be rinsed for a few times". As long as the food is cooked, it will quickly rise to keep the precious nutrients such as B vitamins, vitamin C, etc.
Small tips for using: Older people can also easily take natural nutrients"Living physician, if some elderly people have poor chewing ability and bad teeth, they can eat food after a few rinsing. Will they bite it so hard?" Some people may have such doubts. In this regard, Zhang Slan pointed out that for older people with poor chewing ability and poor teeth, if they want to add vegetables, meat slices and other ingredients when eating hot pot, they can cut into small pieces, cut a little short, or chop a little bit, which can shorten the cooking time, and older people are easier to chew, and water-soluble nutrients will not be lost quickly.
In addition to vegetables and slices of meat, milk also contains vitamin B groups, especially in winter, and during the period of milk production. Since vitamin B group is not tolerant of high temperature and long-term cooking, Zhang Silan suggested that if you worry that the milk is too cold, you can heat it with water to slightly increase the temperature, so that you can enjoy the taste of warm milk, and at the same time, you can supplement the vitamin B group.
Don't take a large amount of nutrients to avoid poisoning!Finally, Zhang Slan emphasized that if you want to make your immunity healthy, you must rely on a combination of nutrients, so a balanced diet is the focus. For example, protein is also an important foundation of immunity. Some people may want to supplement vitamins and protein through health foods and nutritional supplements. But it should be noted that you should not take a large amount of single nutrients in order to strengthen your immunity. As for fat-soluble vitamins such as vitamin D, once you take too much, your body will not be easily eliminated, which may cause poisoning reactions.
(Responsible for editing Ye Zicen)