本文转自【央视一套】； 冬季寒冷、干燥 雪梨与百合组成的雪梨百合饮具有滋阴润燥功效，能够缓解因凉燥引起的干咳、口干、咽干、鼻干、皮 肤干、大便干等不适症状。 制作方法：雪梨洗净，去核、切块；将雪梨块、干百合10克、党参5克、陈皮3克、干桑葚5克一同放入 锅中，加入适量清水，煮40分钟。 人体更应多补水 如果觉得喝白开水太单调 不妨试试这4杯水 帮你补充水分，缓解冬季不适 雪梨百合饮 滋阴润燥 冬季又干又冷，燥邪、寒邪相结合，"凉燥"就会找上门，人体容易出现干咳少痰、口干、咽干、鼻干等 呼吸道症状，也容易出现皮肤干燥、大便干燥等症状。 此时，可以多吃一些雪梨、百合、银耳、莲藕、荸荠等白色食物，帮助养阴润燥、生津止渴、润肺止 咳。 调理脾胃 冬季气温低，胃肠道对寒冷刺激较为敏感，如果防护不当，就会引发胃肠道疾病，出现腹胀、腹泻、腹 痛等症状，或使原来的胃病加重。此时应健脾养胃，帮助缓解不适，预防疾病发生。红香茶温中理气、 燥湿和胃，不妨试试↓ 制作方法：取小茴香3～5克、红茶5克，洗净后加入适量清水，煮开后再煮3~4分钟，加适量冰糖调味 即可。 注意：阴虚体质人群、容易上火人群不宜饮用。 桂圆肉桂红枣茶 补阳气、 ...

Core Viewpoint - The article emphasizes the importance of "scientific supplementation" during autumn, advocating for a balanced approach to nutrition rather than excessive consumption of meat, particularly for individuals with sedentary lifestyles and potential nutritional excesses [1]. Nutritional Guidelines - Balanced nutrition is fundamental, ensuring comprehensive intake of carbohydrates, proteins, fats, vitamins, minerals, dietary fiber, and water, rather than focusing solely on fats and calories [3]. - The focus should be on adjusting and nourishing the body, particularly the spleen and stomach, which may have been affected during summer, to enhance adaptability to the dry autumn climate [3]. Personalized Nutrition - Individual dietary needs should be considered based on personal constitution, such as balanced, qi deficiency, yin deficiency, or yang deficiency [3]. Recommended Foods - Suggested foods include fish and shrimp (rich in unsaturated fatty acids), lean meats (pork, beef, lamb), eggs, soy products (tofu, soy milk), and low-fat or fat-free dairy products [4]. - Cooking methods should prioritize steaming, boiling, blanching, and quick frying over deep frying and braising, which are high in oil and sugar [4]. Portion Control - Recommended portion sizes are approximately the size of a palm (about 50-75 grams of raw meat) or a fist-sized serving of soy products or seafood [5]. Moisturizing and Lung Nourishing Ingredients - Foods that help moisturize and nourish the lungs include pears, tremella, lily, lotus root, yam, white radish, honey (in warm water), almonds, sesame seeds, and grapefruit [6]. Practical Recipes - Suggested drinks include honey grapefruit tea, snow pear and lily drink, and tremella and lotus seed soup (low sugar) [6]. - Recommended soups include lotus root and pork rib soup (light version), yam and corn lean meat soup, and white radish and crucian carp soup [6]. Nutritional Elements - Emphasis on vitamins and minerals, particularly vitamin C (to enhance immunity against autumn dryness), B vitamins (for metabolism and nerve protection), vitamin E (antioxidant), and zinc (to boost immunity) [8]. - Importance of dietary fiber for digestive health, with sources including whole grains, legumes, vegetables, and fruits [9]. - Unsaturated fatty acids are highlighted for cardiovascular protection and skin hydration, sourced from nuts (walnuts, almonds), deep-sea fish, flaxseed oil, and olive oil [9]. Dietary Composition - Encouragement to mix coarse and fine grains, using brown rice, oats, quinoa, sweet potatoes, and corn to replace refined rice and flour, enhancing satiety and nutrition [9]. - Increasing vegetable intake, especially dark leafy greens, to occupy half of each meal plate, providing low-calorie bulk and enhancing satiety [9]. Special Dietary Considerations - For children, ensuring adequate protein, calcium, and vitamin D for growth and development, with easily digestible foods and limited snacks [11]. - For the elderly, focus on high-quality protein (to prevent muscle loss), vitamin D (for bone health), and dietary fiber (to prevent constipation), with soft, easily digestible foods and smaller, more frequent meals [12]. - For individuals with diabetes, strict adherence to medical and nutritional advice is crucial, emphasizing low-fat, low-sugar, low-salt, and high-fiber foods, while monitoring weight and blood sugar levels [12]. Lifestyle Recommendations - Regular moderate exercise (such as brisk walking, jogging, or yoga) is encouraged to help control weight, enhance physical fitness, improve cardiovascular function, and alleviate autumn-related emotional stress [13]. - Emotional regulation is important during autumn, with suggestions to enjoy sunlight, engage in social activities, cultivate hobbies, and practice meditation to maintain a positive mood [14].