Will you gain weight due to over-supplementation in winter? Must-eat "Golden Three Treasures" These melons～

When the weather gets cold, we immediately think of nourishing our body. Various nourishing and medicinal foods are available, such as a bowl of hot sesame oil chicken, ginger duck, etc. It is really a feast for the eyes. However, excessive nourishment may cause a lot of "heat" in the body. Especially in winter when the weather is dry, you should eat more melons that are rich in water, dietary fiber, multiple vitamins and minerals to quench your thirst, hydrate your skin, enhance your antioxidant capacity and eat healthily. Nutritionists specially recommend the following three kinds of melons that are suitable for health preservation in winter, as well as creative recipes.

Three must-have melons for winter: winter melon, loofah, and pumpkin

What kind of melon is best to eat in winter to stay healthy without getting irritated or gaining weight? Nutritionist Huang Xiaotong recommends winter melon, loofah, and pumpkin, but there are also important points to note when consuming them. Pumpkin, for example, is rich in dietary fiber, which can delay gastric emptying, increase satiety, and help reduce calorie intake. The pectin contained in pumpkin can also lower cholesterol and delay the rise in blood sugar after meals. It has the benefits of controlling blood sugar and cholesterol and preventing constipation. In addition, pumpkin is also rich in beta-carotene, which helps with anti-oxidation, cancer prevention, and vision protection.

Winter melon is also very suitable for consumption in winter. It is a low-sodium, high-potassium food that helps diuresis and eliminate edema. It is also rich in vitamin C, which can inhibit and block the formation of melanin in the skin and has a beauty-enhancing effect. Plus it’s low in calories and high in fiber, making it a good helper for weight control.

In addition, loofah is also suitable for eating in winter. Loofah is rich in vitamin C, vitamin B1, vitamin B2, potassium, iron, calcium, etc. It has the characteristics of low calories and low GI. It is also rich in dietary fiber. Moderate consumption can help increase satiety, reduce diabetes and hunger, and reduce the chance of wanting to consume excessive sugary snacks between meals. In addition, it can promote gastrointestinal motility and reduce the occurrence of constipation.

【Tips for eating pumpkin】:

Nutritionist Huang Xiaotong reminds that since pumpkin is a staple food with a high starch content, you need to pay more attention to the amount you consume. You can replace a quarter bowl of rice with half a bowl of pumpkin to avoid consuming too much carbohydrates, which will be converted into sugar and accumulated in the body, leading to obesity or high blood sugar.

★【Colorful Vegetable Pumpkin Health Porridge】:

Ingredients: pumpkin, carrot, celery, onion, milk, white rice, ten-grain rice, salt and pepper.

practice:

1. Dice the pumpkin, carrot, celery and onion and set aside.

2. Wash the white rice and ten-grain rice, soak them for half an hour, put them into the inner pot, and pour in half a cup of water.

3. Add the ingredients and sprinkle with salt.

4. Add a cup of water to the outer pot, cover it and cook until the switch pops up.

5. Sprinkle with pepper, add milk and simmer for another 10 to 15 minutes.

[Tips on eating winter melon]: Traditional Chinese medicine believes that winter melon has a cold nature, and reminds people with a cold constitution to eat it in moderation.

★【Winter melon, mushroom and chicken soup】:

Ingredients: winter melon, shiitake mushrooms, chicken thighs, young ginger, salt and pepper.

practice:

1. Peel the winter melon, remove the seeds and cut into cubes. Wash the mushrooms and set aside. Slice the young ginger and blanch the chicken.

2. Pour water into the soup pot until it is half full, add all the ingredients and cook until the winter melon is soft.

3. Season with salt and pepper.

[Tips on eating loofah]: People with a cold constitution who are prone to diarrhea should not eat too much loofah.

★【Clam loofah】:

Ingredients: clams, loofah, rice wine, ginger, salt.

practice:

1. Peel and cut the loofah into pieces, soak the clams in salt water to spit out the sand and drain, and cut the ginger into shreds.

2. Heat the pan and sauté the shredded ginger, then add the loofah and stir-fry.

3. After frying the loofah until some water comes out, turn to low heat and simmer for about 3 minutes.

4. Add a little rice wine and cook for about 1 minute, then sprinkle with salt.