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HEALTHNET
With winter fast approaching, more and more menus are showcasing delicious, nutritious delicacies like braised lamb and glutinous rice. But is all this extra nourishment really necessary?
(Posted on 1 January 2008)
As we often fall sick during the cold, dry winter months, extra nutritional nourishment has long been considered essential. Taking extra special care of what you eat is an excellent way of strengthening our immune system and fighting off colds and flu. Best of all, winter delicacies like ginseng, fish maw, abalone, sea cucumber, shark fin, birds nest and deer horn aren't only very nutritious but also extremely delicious!
In ancient times, Chinese farmers used to increase their intake of meats and proteins for extra energy to sustain them during cold winters. As our diet today is meat oriented, we should try to eat a good balance of proteins, carbohydrates, fats, cholesterol and vitamins during the colder weather. Ultimately, a healthy life-style and a balanced diet remains the key to staying healthy!
Source: Quality HealthCare Medical Services
Why do ladies always suffer from cold hands and feet?
Office ladies who work long hours in office frequently suffer from cold hands and feet because of insufficient exercise that affects blood circulation. Women are also likely to have anemia and iron deficiency due to their monthly menstruation. If you are limiting your intake of meat and carbohydrates because you are dieting, your hands and feet may also be cold because of lower blood sugar level.
Here are some diet tips to help you warm up those fingers and toes:
- Eating more body-warming foods such as lamb, beef, chicken, quail, spring onions, longans, chestnuts and spices like garlic and ginger to stop your body from becoming cold.
- Increasing your intake of iron-rich green vegetables like kidney beans will increase your body's ability to create red blood cells. Vitamin C will also boost your body's absorption of plant-based irons.
- Minimise your intake of coffee and tea as caffeine limits iron absorption.
- Hot beverages like milk, soup and high-calorie foods like congee, noodles and rice will help optimise your blood sugar levels and keep you warm.
Want to sustain your vitality levels all day long?
If the cold weather makes you tired more easily, your body may be lacking in iron which carries energy-boosting oxygen to red blood cells.
The average adult male needs 8mg of iron per day, while the average adult female needs 18mg. So, females should eat plenty of iron-rich animal-based and plant-based foods such as those outlined below:
- Animal-based foods
- Meats, especially red meats like beef, lamb and pork
- Eggs
- Animals' internal organs
- Plant-based foods
- Beans including black, red, green and soy beans and soy products like tofu and dried bean curd
- Nuts including peanuts, hazelnuts, sesame, almonds, lotus, melon seeds and other nut-based desserts including peanut porridge, sweet lotus soup and sesame porridge.
- Dried fruits including raisins, apricots, glazed dates, black dates, red dates and figs
- Whole grains including whole grain rice, oats, whole wheat bread and other iron-enriched cereals
- Green vegetables like wolfberry, peas, choy sum, pak choi, spinach and broccoli
Eat more vitamin C rich foods like oranges, prunes, kiwis and fresh vegetables as vitamin C will ensure your body can absorb more plant-based iron!
Will detox diets harm the efficacy of my nourishing winter diet?
Many ladies undergo periodic detox diets in order to minimise the toxins accumulated in their body and improve their health, complexion and figure.
While the precise meaning of toxins and detox diets needs to be scientically defined, what is certain is that our liver and kidney functions help manage and expel the toxins in our bodies. As a result, it is not really necessary to employ any supplementary means of detoxing. Undergoing detox diets not only brings no efficacy in expelling toxins, but also harms your health. Ultimately, then, detox diets do more harm than good.
Here are some dietary tips to help keep you in shape this winter:
- Braised lamb - While rich in protein and iron, lamb is high in saturated fats and cholesterol, so stick with leaner cuts!
- Rice in clay pots - This is a good choice for winter, but choose leaner meats like frogs, chicken and spare-ribs and avoid fatty Chinese sausages!
- Black chicken soup - It is one of the most popular soups in winter. While it is renowned for its nourishing effects, don't forget to skim off the oily surface first!
Detox diets - fad or fact?
Many so-called detox diets are simply unnecessary. Others may even harmful to your health. So which are scientific facts?
| Fads | Facts |
|---|---|
| X Fasting to starvation Fasting promotes fluid loss, which is regained rapidly after fasting. What's worse, fasting slows the metabolic rate. As a result, dieting before a fast is even more fattening after fasting. |
 Eat vegetables of different colors.Each different vegetable contains unique anti-oxidants that neutralize free radicals. |
| X Undergoing nutritionally inadequate detox diets Balanced diets should contain cereals, meat or protein substitutes, fruits and vegetables, dairy products and oils. A diet lacking one or more of these essential nutrients will gradually result in nutritional deficiencies and a decline in body functions. |
Eat natural, and unprocessed foods Unprocessed foods such as wholegrain wheat and vegetables that are free from preservatives and colourings are higher in nutritional value. |
| X Using laxatives and colonic irrigation Frequent use of laxatives may promote dependency, making normal defecation even more difficult. Colonic irrigation can also be very risky due to possible perforation of the intestine by colonic tubes. |
Boost your dietary fibre intake Promoting regular bowel movements and aiding in weight management by helping you to feel fuller, dietary fibre reduces the risk of many chronic diseases. |
Can a better diet really improve my health?
To perform well at work and take good care of your family, modern women like yourself must find ways to maintain a balanced diet, keep fit and stay healthy! Below are the tips from health advisors:
Tips 1: Eat a well-balanced diet
Eat a well-balanced diet of meat, grains, vegetables and dairy products.
Tips 2: Realize "2+3" Plan
Eat healthy portions of fruits and vegetables to prevent chronic diseases. The HK SAR government suggests 2 portions of fruits and 3 portions of vegetables every day.
Tips 3: Takes more iron
Take lots of iron to sustain your energy levels and prevent anemia.
Tips 4: Eat more vitamin E rich foods
For better skin, eat more vitamin E foods which are rich in anti-oxidants that prevent free radicals from damaging your skin.
Tips 5: Eat more calcium and acid-rich Omega-3 foods
If you suffer from bad menstrual pains, eat more calcium and acid-rich Omega-3 foods.
Tips 6: Drink sufficient water
Water is vital for sustaining energy, so don't wait until you are thirsty to drink! Soup, juice, milk, water and tea all count towards your daily recommendation of 6-8 cups.
| Key factors when choosing ingredients for preparing a light, seasonal meal |
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