冬季进补如何健康不长胖

Core Insights - The article discusses dietary recommendations for winter, emphasizing the importance of maintaining health while managing weight during the colder months [1][2] Group 1: Dietary Recommendations - Winter dietary adjustments should begin with body constitution identification and targeted supplementation [1] - Recommended warming foods include lamb, chicken, beef, and shrimp, complemented by goji berries, ginger, and red dates to enhance metabolism [1] - Foods that help eliminate phlegm and dampness, such as yam, coix seed, poria, and pumpkin, are suggested to improve digestive health [1] Group 2: Nutritional Balance - Due to limited food choices and changing dietary habits in winter, there is a risk of nutrient imbalance, particularly deficiencies in vitamins and minerals [1] - It is advised to conduct body composition analysis and micronutrient screening to identify any nutrient deficiencies, particularly "hidden hunger" caused by a lack of vitamins and minerals [1] Group 3: Hot Pot Guidelines - For winter hot pot, low-fat fish and shrimp are recommended as quality protein sources, along with a variety of vegetables and mushrooms [2] - A clear broth is preferred over high-oil red broth, and tea should replace sugary carbonated drinks and alcoholic beverages [2] - The recommended eating order is to consume vegetables and mushrooms first, followed by meat, and finally carbohydrates, which has been shown to enhance satiety and aid in weight loss [2]