秋冬季節開始來臨了！因此，我們會一連三集針對秋冬講解秋冬飲食和健康上的問題。第一集會講述一些秋冬常見的健康問題和秋冬飲食要點；第二和第三集會分別告訴你「打邊爐」和「燒野食」食得健康又好味的秘訣。

那麼，秋冬常見的健康問題有些甚麼呢？首先，有研究顯示，通常經過一個秋冬季節後，受訪者都會出現維他命Ｄ不足的情況。秋冬季節日照時間短都是其中一個原因。另外，我們大多在冬日穿上厚重的長袖衣服，也會令身體上的皮膚吸收不到足夠陽光去製造維他命Ｄ。其次的是，由於天氣寒冷，身體會自我調節體溫，令到手腳血管收縮，導致手腳冰冷。再者是體重增加，有研究結果指出經過一個秋冬季節體重會上升差不多零點五公斤。原因可能是因為這段時間有許多大小不同的節日，我們常常於節日氣氛下，放縱開懷地食，不知不覺多食了不少。再者，天氣寒冷，令人容易躲懶，少做運動。秋冬是華人飲食文化習俗中進補的時機，亦可能因此增磅。最後，不少人喜歡冷天時飲酒暖身，導致飲酒過量。

針對這些問題，於飲食上，有些事我們是可以做到的。第一，儘管陽光不足的情況可能沒有辦法解決，但是維他命Ｄ是可以在其他方面吸收到的，例如，牛奶及乳製品、蛋黃、魚肝油、肝臟、深綠色及紅黃色蔬果等，都含有豐富的維他命Ｄ。若然想暖身但又不想飲酒，可以選擇一些熱飲，如熱薑茶，熱參荼的暖身效果最佳。如果你身體健康，酒是可以飲，但不要過量。事實上，天氣冷時，身體會自動把新陳代謝率升高，增加熱量耗費，從而維持體溫。因此，冷天其實是減磅的絕佳時期，但同時，食慾會變得較強，可能令體重不跌反升。最重要的是，控制自己的食量加上適量運動，雙管齊下，控制體重自然能夠事半功倍。

Autumn and winter is coming soon. Therefore, we will discuss the health and eating questions that are likely to associate with autumn and winter in a series of three episodes. This first episode describes some health problems commonly seen in autumn and winter and seasonal dietary tips; The second and third episodes will teach you how to have hotpot and barbecue meals respectively in a healthy and tasty manner.


Then, what are the common health problems? Firstly, research suggests that prevalence of vitamin D deficiency is commonly seen in subjects after the fall. It is probably because people always wear thick and long-sleeved clothes and trousers in a cold weather rendering not enough sunlight exposure onto the skin of human body in order to produce sufficient vitamin D subcutaneously. Also, shortened daylight period may take an account. Secondly, as human body adjusts its own temperature automatically in a cold environment by sacrificing its peripheral temperature in exchange for constant core temperature, this leads to freezing lambs. Thirdly, weight gain during autumn and winter is another common problem.




According to a research done in USA, a subject population gains an average weight of 0.5 kg after autumn and winter, which may account for gradual weight gain throughout adulthood. There may be multiple reasons behind including presences of numerous major festivals in autumn and winter in which many celebrating dinners will be eaten, lack of exercise in cold weather and the traditional supplementation with nutritious foods during autumn and winter. Finally, one of the favorite activities of many middle-aged adults in cold weather is drinking spirits which increases the risk of getting excessive intake of alcohol.

In response to the problems above, there is something that we can do with our diet. Although we cannot change sunshine in autumn and winter, we can increase intake of vitamin D in diet from vitamin D rich foods, such as milk and dairy products, egg yolk, fish liver oil, animal liver, dark-green and yellow-red vegetables, etc. If you want to warm up your body by drinks other than spirits, you are strongly advised to drink hot ginger tea or ginseng tea. Yet moderate intake of spirits is good for healthy individuals. In fact, human body raises the metabolic rate automatically, increasing heat generation and thus maintaining constant body temperature. As such, cold weather is definitely a good time for weight loss. However, appetite becomes stronger at the same time, which may bring certain difficulties to weight management. The most important is controlling the quantity of foods that you eat and exercise regularly in weight management.



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