In summer, due to the hot environment, human metabolism is enhanced, nutrient consumption is increased, and sweating in hot days leads to the loss of many nutrients in sweat, so more nutrients are needed in summer. How to eat to ensure health?

First, take more protein: This is because at high temperature, the decomposition of protein in human tissues increases, and creatinine and sweat liquid nitrogen in urine increase, resulting in negative nitrogen balance. Therefore, in order to increase the intake of protein, the daily supply should reach about 100g. Eat more soy products, eggs, mung beans, tremella, jellyfish, kelp, sesame paste, milk, fish, shrimp, chicken and so on. These foods are high in protein and low in weight.

Second, we should properly supplement water, vitamins and inorganic salts. When the body sweats a lot or the body temperature is too high, it will not only lack water, but also lose a lot of sodium, potassium and water-soluble vitamins, especially vitamins C, B 1 and B2. Lack of sodium will cause serious water shortage, which needs to be supplemented with water and inorganic salts. You can't drink too much water at a time, but you should master the principle of drinking a small amount many times. Old people should not eat too much cold fruit and frozen food, so as not to increase the burden on the heart and damage the digestive function. Sodium can be added to the beverage; Fruits, vegetables, beans or bean products, kelp, eggs, etc. Potassium content is high, so eating more of these foods can prevent potassium deficiency. Vitamin C mainly exists in fresh vegetables and summer fruits, such as tomatoes, watermelons, bayberry, melons, peaches and plums. Vitamin B is abundant in cereals, beans, animal livers, lean meat and eggs. In summer, people can supplement these foods or take some yeast tablets orally.

Third, people often lose their appetite in summer, which leads to weakened digestion. Therefore, in diet, we should pay attention to the color, aroma and taste of food (green, white, fragrant, light, sweet and sour) to stimulate appetite. Eat more fresh green leafy vegetables, seasonal fruits and vegetables, cold sesame sauce, mung bean sprouts, mung bean soup and so on. When cooking, adding vinegar and ginger properly can not only increase flavor, but also reduce the loss of vitamins, sterilize, relieve summer heat and stimulate appetite. Old people should also pay attention to eating less or no greasy food, and avoid eating cold and unclean fruits.