译语翻译分享-冬季保暖的11个小常识 (上篇)

11 tips for keeping warm in winter (chapter 1)

1、多吃热量高的食物 Eat more high-calorie foods

膳食中应多补充产热营养素，如碳水化合物、脂肪、蛋白质，以提高肌体对低温的耐受力。尤其应考虑补充富含蛋白质的食物，如瘦肉、鸡鸭肉、鸡蛋、鱼、牛奶、豆类及其制品等。The diet should be supplemented with more thermogenic nutrients, such as carbohydrates, fats, and proteins, to improve the body's tolerance to low temperatures. In particular, consider supplementing foods rich in protein, such as lean meat, chicken, duck, eggs, fish, milk, beans and their products.

蛋氨酸通过转移作用可提供一系列耐寒所必需的甲基。寒冷气候使得人体尿液中肌酸的排出量增多，脂肪代谢加快，而合成肌酸及脂酸、磷脂在线粒体内氧化释放出热量都需要甲基。因此，在冬季应多摄取含蛋氨酸较多的食物，如芝麻、葵花子、酵母、乳制品、叶类蔬菜。

Methionine can provide a series of methyl groups necessary for cold tolerance through transfer. The cold climate increases the excretion of creatine in human urine and accelerates fat metabolism. The synthesis of creatine, fatty acid, and phospholipids require methyl groups to release heat from oxidation in the mitochondria. Therefore, in winter, you should consume more foods containing more methionine, such as sesame, sunflower seeds, yeast, dairy products, and leafy vegetables.

2、晨起服热粥Take hot porridge in the morning

晨起服热粥，晚餐宜节食，以养胃气。天冷时，清早起床喝上一碗热粥，可以帮助保暖、增加身体御寒能力，能预防受寒感冒。对于喉咙不适、发炎疼痛的人，温热的粥汁能滋润喉咙，有效缓解不适感。

Take hot porridge in the morning and go on a diet for dinner to raise stomach qi. When it's cold, get up early in the morning and drink a bowl of hot porridge, which can help keep warm, increase the body's ability to keep out the cold, and prevent colds. For people with throat discomfort, inflammation and pain, warm porridge juice can moisturize the throat and effectively relieve the discomfort.

糯米红枣粥、八宝粥、小米粥等最适宜。还可常食安神养心的桂圆粥、清火明目的菊花粥、胃理肠的鲫鱼粥、健脾养胃的茯苓粥、益精养阴的芝麻粥、养阴固精的胡桃粥、益气养阴的大枣粥、润肺生津的银耳粥和消食化痰的萝卜粥等。

Glutinous rice and red dates porridge, eight-treasure porridge, millet porridge, etc. are most suitable. You can also eat longan porridge for soothing the mind and heart, chrysanthemum porridge for clearing fire and brightening, crucian porridge for stomach and intestines, tuckahoe porridge for invigorating the spleen and stomach, sesame porridge for nourishing vitality and yin, walnut porridge for nourishing yin and strengthening essence, and nourishing Qi Jujube porridge for nourishing yin, Tremella porridge for nourishing the lungs and promoting body fluid, and carrot porridge for eliminating food and phlegm.

3、手套护手Gloves to protect hands

除了外出戴手套保暖外，在家洗碗洗衣服时最好也能戴上橡胶手套，一方面避免冷水刺激，另一方面也避免洗涤用品对手部皮肤的伤害。另外洗手的水温不宜过热，洗后趁手未干时涂上凡士林或护手霜保护皮肤。

In addition to wearing gloves to keep warm when you go out, it is best to wear rubber gloves when washing dishes and clothes at home. On the one hand, you can avoid cold water stimulation, and on the other hand, you can also avoid the damage to the hand skin of the detergent. In addition, the water temperature for washing your hands should not be too hot. After washing, apply petroleum jelly or hand cream to protect your skin when your hands are not dry.

 

冬天易手发凉的朋友也不妨多做做“干洗手”的动作，即双手对搓，摩擦生热，促进血液循环而防寒。

Friends who change their hands and get cold in winter may wish to do more "dry hands" movements, that is, rub their hands together and rub them to generate heat, which promotes blood circulation and prevents cold.

4、吃含铁、钙的食物Eat foods containing iron and calcium

怕冷或与缺少钙、铁有关。钙在人体内含量的多少，可直接影响心肌、血管及肌肉的伸缩性和兴奋性;血液中缺铁是导致缺铁性贫血的重要原因，常表现为产热量少、体温低等。因此，补充富含钙和铁的食物可提高机体的御寒能力。含钙的食物主要包括牛奶、豆制品、海带、紫菜、贝壳、牡蛎、沙丁鱼、虾等;含铁的食物则主要为动物血、蛋黄、猪肝、黄豆、芝麻、黑木耳和红枣等。

Fear of cold may be related to lack of calcium and iron. The amount of calcium in the human body can directly affect the flexibility and excitability of myocardium, blood vessels and muscles; iron deficiency in the blood is an important cause of iron deficiency anemia, often manifested by low caloric production and low body temperature. Therefore, supplementing foods rich in calcium and iron can improve the body's ability to keep warm. Calcium-containing foods mainly include milk, soy products, kelp, seaweed, shells, oysters, sardines, shrimps, etc.; iron-containing foods are mainly animal blood, egg yolks, pig liver, soybeans, sesame, black fungus, and red dates.

5、衣服选择保暖、舒适Choose clothes to keep warm and comfortable

冬季穿衣要有一定的件数和适宜的厚度。羽绒服有一定的厚度，羊毛织物的气孔不是直通的，都能给人带来适宜的衣服小气候。皮类服装几乎可以阻绝衣服内的空气对流，冬季外出时着皮装，保暖效果最佳。

Winter clothes should have a certain number of pieces and appropriate thickness. Down jackets have a certain thickness, and the pores of the wool fabric are not straight, which can bring a suitable clothing microclimate. Leather clothing can almost block the air convection in the clothes. Wear leather clothing when you go out in winter to keep warm.

穿衣忌衣领过高过紧。衣领过紧会使颈部血管受到压迫，使输送到脑部和眼部的营养物质减少，进而影响视力，也会影响颈椎的正常活动，容易导致颈椎病。

Do not dress too high or tight collar. Too tight a collar will compress the blood vessels in the neck and reduce the nutrients delivered to the brain and eyes, which will affect vision and the normal activities of the cervical spine, which can easily lead to cervical spondylosis.

6、保暖从脚开始 Keep warm from the feet

民间有一说法，“寒从脚底生”。因为足为人体最远端，脂肪薄，保暖能力差，而中医认为足底穴位与内脏关系密切，如果足部受凉可引起感冒、腹痛、腰腿痛、痛经等疾患，所以要注意足部保暖防寒。冬季健脚即健身。

There is a folk saying that "cold grows from the soles of the feet". Because the feet are the most distal part of the human body, the fat is thin, and the ability to keep warm is poor. Chinese medicine believes that the plantar acupuncture points are closely related to the internal organs. If the feet are cold, it can cause colds, abdominal pain, low back pain, dysmenorrhea, etc., so pay attention to keeping the feet warm Protection from the cold. Fitness in winter means fitness.

天天坚持用温热水洗脚，最好同时按摩和刺激双脚穴位。天天坚持步行半小时以上，活动双脚。早晚坚持搓揉脚心，以增进血液循环。

Always use warm and hot water to wash your feet every day. It is best to massage and stimulate the acupoints of your feet at the same time. Keep walking for more than half an hour every day and move your feet. Keep rubbing the soles of your feet in the morning and evening to improve blood circulation.

 

From website：https://www.sohu.com/