Nutritious Foods to Keep You Warm In Cold Weather

張紫嫣

天氣越來越冷，僅靠一條秋褲已經不能抵御嚴寒。除了多穿衣服外，還應增加御寒食物的攝入來增強體質，提高防寒能力。那么哪些美食保暖御寒呢？

In general， foods that take longer to digestcan help raise your body temperature and makeyou feel warmer. The medical term for this pro-cess is thermogenesis， which is the process ofyour body producing heat caused by food me-tabolizing. Look for food that's high in healthyfats， proteins and carbohydrates. Many of thesefoods take longer to digest.

Eat Bananas

Bananas have a lot of vitamin B and mag-nesium，whichareimportantforyourthyroidand adrenal glands to function properly. Theseglands help regulate body temperature.

Drink Ginger Tea

Hot ginger tea can make you feel warm in-side on a cold day. Ginger is known to be goodfor digestive health and can stimulate thermo-genesis. It's also a diaphoretic， which means itwill help your body warm from the inside out.Keepingyouwarmisonlyoneof themanyhealth benefits of drinking ginger tea.

Drink Coffee

Oneof the benefits todrinkingcoffeeisthecaffeine. Caffeineincreasesyourmetabo-lism，whichcanraiseyour bodytemperature.Technically， iced coffee can be even better be-causeithasmorecaffeine. However，if youcan't give up the warm cup of coffee in yourhands， you'll still get the benefits from a hotcup of coffee.

Eat Red Meat

Red meat， such as beef， lamb and pork， is a good source of iron. Iron is an important min- eral to help carry oxygen throughout your body. Peoplewithlowironmaynoticecoldhands and feet or feel tired easily. Eating red meat can also supply vitamin B12， which contributes to healthy nerves and a strong immune system.

Eat Sweet Potatoes

Sweet potatoesandother root vegetables need more energy to move through the diges- tion process， which raises your body tempera- ture. High in vitamin A， vitamin C and potassi- um， sweet potatoes can add fiber and other nu- trients to a warm winter meal. Research shows sweet potatoes are also good for eye health.

Drink Water

Asimplewaytohelpyourbodystay warm this winter is to drink water. Water keeps your body functioning at its best and helps regu- lateyourinternaltemperature. Dehydration causesyourcoretemperaturetodrop，which may lead to hypothermia. People are less likely to drink water when it's cold outside because they don't feel as thirsty， according to Summit Medical Group. You may want to carry a water bottle with you to serve as a reminder.

Avoid Alcohol

You may follow the old adage that a shot of whisky can keep you warm. However， whis- kyandotherkindsof alcoholactuallylower yourbody'scoretemperature. Youmayfeel warm at first but it will be hard to stay warm over time. Alcohol also impairs your ability to shiver， which is a natural response to raise your body temperature.

一般來說，需要更長時間來消化的食物可以升高體溫，讓你感覺更溫暖。這個過程在醫學上稱為產熱作用，也就是由食物代謝引起的身體產生熱量的過程。多吃富含健康脂肪、蛋白質和碳水化合物的食物，這類食物的消化速度更慢。

吃香蕉

香蕉含有大量的維生素B和鎂，它們對甲狀腺和腎上腺的正常運轉很重要。這些腺體有助于調節體溫。

喝姜茶

在寒冷的日子里，熱姜茶可以溫暖你。眾所周知，生姜有益于消化系統的健康，并能刺激產熱。姜也是一種發汗劑，能讓你的身體從里到外感到溫暖。保暖只是喝姜茶的眾多健康益處之一。

喝咖啡

喝咖啡的一個好處是咖啡因。咖啡因能促進新陳代謝，從而讓體溫升高。理論上，冰咖啡效果更好，因為含咖啡因更多。然而，如果你舍不得手中那杯溫暖的咖啡，一杯熱咖啡也可以很不錯。

吃紅肉

牛肉、羊肉和豬肉等紅肉富含鐵元素。鐵是一種重要的礦物質，有助于將氧氣輸送到全身。缺鐵的人可能出現手腳冰冷或容易感到疲勞的癥狀。吃紅肉還可以補充維生素 B12，對神經系統和免疫系統有益。

吃紅薯

紅薯和其他根莖類蔬菜需要更多的能量來消化，這會讓體溫升高。紅薯富含維生素 A、維生素 C和鉀元素，可以為溫暖的冬季膳食增添纖維和其他營養素。研究表明，紅薯還有益于眼睛健康。

喝水

在冬天保暖的一個簡單方法就是喝水。水使身體保持最佳狀態，并幫助調節體溫。脫水會導致核心體溫下降，這可能導致體溫過低。據 Summit 醫療集團稱，天氣寒冷時，人們就不太喝水，因為他們感覺不那么渴。你可以隨身攜帶一個水瓶提醒自己喝水。

避免飲酒

你可能會相信老話說得那樣，喝杯威士忌讓你熱乎乎。然而，威士忌和其他種類的酒實際上會降低你身體的核心溫度。一開始你可能感覺很溫暖，但過段時間就不行了。酒精還會削弱你的顫抖能力，這是一種升高體溫的自然反應。