寒冬渐近，气温日渐降低，人体的生理机能也会随之发生一系列变化，新陈代谢速度加快，以适应 寒冷的环境。冬季也是各种呼吸道传染病的高发季，合理的饮食搭配不仅能为身体提供充足的能量，帮 助抵御严寒，还能增强免疫力，预防冬季常见疾病。 冬季饮食应遵循"补能不过量，营养要均衡，饮食宜温热"的原则。以下是冬季饮食的几大关键要 点，帮助大家提高免疫力。 合理能量供给 夯实机体免疫力 冬天，人体为了维持正常的体温和生理活动，同等强度身体活动相较其他季节机体总热量消耗高， 这是因为机体出现代偿性反馈以适应气候的变化。因此，适当增加热量摄入是冬季饮食的首要任务。长 期能量摄入不足或低能量饮食，人体病原感染风险增加。这可以通过合理调整主食和食用油的摄入量来 改善。 主食方面，提倡米面和杂粮混食，粗细合理搭配。如小米、玉米、全麦粉、荞麦、大麦、燕麦等杂 粮和豆制品，富含膳食纤维、B族维生素和多种矿物质，适合冬季多食用。如早餐可选择一碗小米燕麦 粥，搭配全麦面包；午餐和晚餐可在米饭或面条中加入适量的玉米糁、荞麦面等，让主食营养更加均 衡。 此外，适当增加食用油的摄入，但不要摄入过多的动物脂肪（如猪油），像油炸食品、肥肉等应尽 量少吃， ...

Core Viewpoint - The article emphasizes the importance of maintaining bone health, particularly in individuals aged 30-35 and older, to prevent conditions like osteoporosis and associated fracture risks. It highlights the prevalence of low bone mass in the population and suggests a three-step strategy for bone health management. Group 1: Prevalence and Risks - The peak bone mass is reached in youth, and after age 30-35, there is a gradual decline leading to low bone mass, which can progress to osteoporosis if not addressed [1] - In China, the prevalence of low bone mass is 40.9% among individuals aged 40 and above, and 47.5% among those aged 60 and above [1] Group 2: Step 1 - Scientific Assessment - Individuals should calculate their BMI using the formula: weight (kg) ÷ height (m)², aiming for a healthy range of 18.5-23.9 for adults aged 18-64 [2] - Weight changes should be monitored, especially in older adults, with specific BMI targets set for different age groups [2] - Regular bone density tests are recommended for those over 40 or with risk factors, using various screening methods to identify low bone mass early [2] Group 3: Step 2 - Nutritional Reinforcement - Adequate calcium intake is crucial, with recommendations of 300-500 ml of dairy products daily, along with increased consumption of soy products and dark green vegetables [3] - Vitamin D supplementation is advised through outdoor activities and diet, including fatty fish and egg yolks [4] - Sufficient intake of high-quality protein from fish, poultry, eggs, lean meats, and legumes is essential for bone health [5] Group 4: Step 3 - Effective Exercise - Regular physical activity is vital, with a recommendation of at least 150 minutes of moderate-intensity exercise weekly, adjusted for older adults [6] - Aerobic exercises such as running, walking, swimming, dancing, and cycling are effective for stimulating bone growth [7] - Strength training exercises, including resistance training with bands or weights, are recommended to enhance muscle strength and protect bones [7]

Group 1 - The article emphasizes the importance of regulating qi and blood, especially for women, after the White Dew season due to symptoms of fatigue and poor health [1] - Dietary adjustments are recommended, including the intake of iron, protein, and vitamin-rich foods such as animal liver, lean meat, red dates, and goji berries, while avoiding cold foods [1] - Herbal soups made from ingredients like Angelica and Astragalus can be beneficial, but should be tailored to individual constitution and not overconsumed [1] Group 2 - Moderate exercise is suggested to promote qi and blood circulation, with activities like brisk walking and yoga being ideal, while intensity should be kept low [3] - It is advised to avoid intense workouts that may deplete qi and blood, especially during menstruation, and to maintain warmth [4] Group 3 - For severe cases of qi and blood deficiency, traditional Chinese medicine (TCM) approaches are recommended [6] - Acupuncture at specific points such as Zusanli and Sanyinjiao, along with moxibustion at Guanyuan and Qihai, can help in warming and supplementing qi and blood [7] - Massage therapy is also suggested to improve qi and blood circulation [7]

Group 1 - The core issue of childhood obesity during summer vacations is influenced by irregular eating habits, lack of physical activity, and misconceptions about healthy weight gain [2][3]. - Experts emphasize that summer is a critical period for managing children's weight and suggest establishing a regular routine, ensuring outdoor activities, and replacing snacks with fruits [2][3]. - Proper dietary choices are essential, including fresh fruits and vegetables, quality proteins, and balanced meals to avoid excessive weight gain [3][6]. Group 2 - Regular health check-ups are crucial for monitoring children's growth indicators, including height and weight, to assess their development accurately [4]. - The Body Mass Index (BMI) is a key metric for diagnosing overweight and obesity in children, with specific thresholds indicating potential weight issues [4]. - It is advised that children should not rely on dieting for weight loss, as it can lead to nutritional deficiencies and other health issues [5][6].

Hydration - It is essential to drink water regularly and consume water-rich foods to maintain hydration during high temperatures. The amount of water intake should be based on sweat loss, temperature, and activity level [1] - Sweet beverages do not provide necessary electrolytes like sodium and potassium, making options like fruits, vegetables, nutritious porridge, soup, and lightly salted water better choices for hydration [1] Salt Supplementation - Sodium and potassium are lost through sweat, so it is important not to overly restrict salt intake in hot conditions. Light saltwater is recommended for replenishment [2] - Dietary sources should be prioritized for salt intake, with a variety of soups suggested to enhance daily salt consumption. In cases of high sweat loss, electrolyte-rich beverages may be necessary [2] Increased Vegetable and Fruit Intake - The need for vitamins B1, B2, C, and β-carotene increases in high temperatures, making it important to consume more fruits and vegetables to replenish lost nutrients [3] - Daily recommendations include at least 500g of vegetables and 400g of fruits, focusing on potassium and vitamin-rich options [3] Quality Protein Intake - Protein requirements slightly increase in hot weather, with a recommended energy contribution of 12%-15% from protein, half of which should be high-quality sources [4] - Foods rich in quality protein such as fish, shrimp, eggs, dairy, and lean meats should be included, with specific daily intake recommendations for dairy and soy products [4] Carbohydrate Consumption - Carbohydrates are a vital energy source, and it is advisable to choose complex carbohydrates like whole grain bread and brown rice to provide sustained energy without causing blood sugar spikes [5] Appetite Stimulation - Due to reduced digestive secretions in high temperatures, meals should be visually appealing and varied to stimulate appetite. Light soups before meals can help enhance digestion and appetite [6][7] - Cold dishes and small amounts of cold drinks can also aid in appetite stimulation, but should be consumed in moderation to avoid gastrointestinal discomfort [7] Food Safety - High temperatures accelerate food spoilage and bacterial growth, necessitating strict food hygiene practices. Freshly prepared foods should be prioritized, and stored foods must be checked for quality before consumption [8]