Summer is usually a season when you can't eat or eat badly, and most people will lose their appetite because of the scorching sun. So, how should we eat in summer? How to eat is better!
First, the summer temperature is high, and the human body loses a lot of water, so it must be replenished in time. The water in vegetables is natural, clean, nutritious and bioactive water filtered by multi-layer biofilm. The water content of melons and vegetables is above 90%. The water content of wax gourd ranks first among all vegetables, reaching 96%, followed by cucumber, melon, loofah, bergamot, pumpkin, bitter gourd and watermelon. All melons and vegetables have the function of lowering blood pressure and protecting blood vessels.
The most important factor affecting human body in summer is the poison of summer dampness. Eating some cool vegetables is conducive to promoting fluid production and quenching thirst, relieving summer heat, clearing away heat and purging fire, expelling toxin and relaxing bowels. Cucumber vegetables, except pumpkin and cucumber, are warm, and others, such as bitter gourd, loofah, cucumber, vegetable melon, watermelon and melon, are cool vegetables. Tomato, eggplant, celery, chrysanthemum brain, sunflower (purple leaf), lettuce, asparagus, watercress, cold potato, etc. It is also a cold vegetable.
Summer is a season of frequent human diseases, especially intestinal infectious diseases. Eating more "sterilized" vegetables can prevent diseases. This kind of vegetables include: garlic, onion, leek, green onion, leek, green garlic, garlic sprout and so on. These onion and garlic vegetables are rich in broad-spectrum fungicides, which can kill and inhibit various cocci, bacilli, fungi and viruses. Among them, the most prominent role is garlic, which is best eaten raw.
Second, there is a folk proverb in China: eat watermelon in summer, not take medicine. It shows that watermelon is most suitable for summer summer.
Watermelon is rich in vitamins A, B 1, B2, C, glucose, sucrose, fructose, malic acid, glutamic acid and arginine. It has the effects of clearing away heat, relieving summer heat, inducing diuresis and lowering blood pressure, and has certain auxiliary effects on high fever, thirst, summer sweat, nephritis, oliguria and hypertension.
Watermelon is good, but you should also pay attention to eating watermelon. Chinese medicine experts believe that watermelon belongs to cold food and is easy to hurt the spleen and stomach. Therefore, people with spleen and stomach weakness, chronic enteritis, gastritis and duodenal ulcer or loose stool had better eat less. Normal people should not eat more, otherwise it will damage the spleen and stomach and cause indigestion or diarrhea.
It should be reminded that patients with cold and fever in summer often use watermelon to replenish water to reduce fever, but because it belongs to sweet and cold food, it is not suitable for colds and early colds, especially those with symptoms such as chills and sweating.
Third, it is not easy to ensure the nutrition supply in summer. The loss of appetite makes people refuse to eat more hot dishes and meals, and housewives and husbands are reluctant to cook three meals carefully in the sweaty kitchen. Don't eat out, or cold noodles and cold dishes. Women also like to replace dinner with fruit or indulge in cold drinks. How can you have good resistance and strong body in summer?
In order to help everyone improve such bad eating habits! I recommend six simple and easy-to-cook nutritious foods to you, which can not only ensure the nutritional supply in summer, but also enjoy delicious food. Friends might as well have a try.
1 white mushroom fried eggs (white mushrooms, eggs, chopped green onion)
Comments: Summer with poor diet is the easiest time to lack protein. Although eggs are cheap, they are the best food in protein. It is also rich in vitamin B 1, vitamin B2 and a lot of vitamin A. Mushrooms are the varieties with the highest content of protein in vegetables, among which vitamin B group is particularly rich, and it contains fungal polysaccharides that can improve human immunity, which is very beneficial to health care in summer. White mushrooms, yellow eggs, and a little green onion are all delicious in color, flavor and taste, which are good tonic products in summer.
Note: Pleurotus nebrodensis or Pleurotus nebrodensis is white in color, which is not easy to brown. It is most suitable for this dish. In terms of nutritional effect, other mushrooms can also be used instead.
Multicolored diced tofu (tofu, peas, sweet corn kernels, mushrooms, western-style diced ham)
Comments: protein in beans has high nutritional value, no cholesterol and little saturated fatty acid, which has been praised by the nutrition community. Tofu is the gel of soybean protein, in which calcium chloride or calcium sulfate coagulant is added, and it is also a natural calcium supplement food. When the weather is hot in summer, people tend to feel irritable. Supplementing calcium is beneficial to keep their mood calm and prevent cramps at night. Pea and sweet corn kernels not only contain a small amount of protein, but also are rich in B vitamins and potassium, which have a good nutritional effect when sweating heavily in summer. Adding mushrooms and diced ham not only enhances the taste, but also enriches the color.
Note: Tofu, peas, etc. It has the function of clearing fire. Consumers in dry and hot areas had better not use spicy condiments.
3 fresh shrimps (water chestnut, cucumber, shrimp)
Comments: Shrimp and other aquatic products are low-fat and high-protein foods with high calcium and trace elements, which are one of the most popular nutritious foods in summer. water chestnut
Shepherd's purse and cucumber are both foods with heat-clearing effect, which can provide more potassium and vitamin C, and are most suitable for eating in summer. The combination of the three makes it elegant in color, refreshing in taste and food-like. If cashew nuts and other ingredients are added, more protein can be supplied, but the fire-clearing effect of this dish itself is reduced because of its high fat.
Note: The high temperature in summer makes seafood perishable. If the taste of shrimp has gone bad, it should be discarded.
4 steamed eel with medlar and mushroom
Comments: Eel is a white eel, rich in protein, delicious and easy to digest. It is a traditional Japanese summer nourishing food. Compared with other fish and meat, eel is characterized by its rich vitamin B2 content. China residents are prone to vitamin B2 deficiency, but they are more prone to vitamin B2 deficiency in summer because they sweat more and eat less meat. In addition, the content of other trace elements in eel is also relatively high. Adding mushrooms and Lycium barbarum can improve immunity, which is not only brighter in color, but also beneficial to nourishing and preserving health in summer.
Note: Eel itself is delicate in meat and contains a small amount of fat, so it is not necessary to add diced fat when steaming, so as not to be too greasy to affect appetite and hinder the nutritional balance of the diet.
5 black sesame and red bean porridge
Comments: Drinking more porridge in summer is an important way to keep fit. Porridge is rich in water and can provide a solvent for human body to excrete waste; Porridge has a large volume and low energy density, and the same weight is only about one-third of the heat of rice. While feeling "full" in the stomach, it can prevent excess energy. Porridge is easy to digest and make full use of, and it will not cause self-poisoning caused by waste accumulation in the intestine. Black sesame is rich in iron and zinc, and also rich in antioxidant substances, which is a traditional beauty and fitness food. Red beans contain 20% protein, which has the function of detoxification and diuresis. Cooking with rice in summer has a certain nourishing effect.
Note: Cooking bean porridge in pressure cooker is faster and the texture is soft and rotten. Soak red beans for 4 hours before cooking, and the taste is better.
6 Yogurt mixed jelly (yogurt, agar or gelatin, fresh fruit or canned fruit pieces)
Comments: Yogurt is an ideal nutritious food in summer. It is rich in protein, B vitamins and a lot of calcium, with high digestibility and active lactic acid bacteria, which can effectively improve the body's resistance. Because the lactose in yogurt is partially decomposed and contains lactase produced by lactic acid bacteria, anyone can benefit from the nutritional and health care function of yogurt. Yogurt and fruit or canned fruit pieces are made into jelly, which has bright color, refreshing and sweet taste and excellent eating feeling.
Note: canned peaches, canned oranges, fresh kiwis and fresh strawberries are bright in color and soft in texture, which are most suitable for making yogurt jelly.
Fourth, you can also eat cold dishes in summer (recommend several dishes)
"Cold beer mustard".
The way to cook this dish is to cook it, put it in the refrigerator and cool it, then add clear oil, beer and pine nuts to taste it and put it in the refrigerator. /kloc-after 0/5 minutes, pour the sauce on the mustard. Mr. Chen, who is dining, said, "In the past, eating vegetables in summer was always hot-fried. Now is the first time to add beer to cool down, and the taste is particularly cool. " It is understood that cooking is not only oily, but also easy to fry and turn yellow, and vitamins are also lost. If beer is added with ice, it not only has less oil, but also retains more vitamins. Mustard tastes refreshing. For those who are afraid of being greasy, this is a healthy and green vegetable dish that must be ordered.
Cold mixed with three silk. Wash cabbage, peel lotus root, wash carrot and shred. Put the three lines into the boiling water pot to blanch and control the water. Put the three kinds of silk together in a plate, add sugar and vinegar and mix well.
First, cold vermicelli, shred pork and cucumber, cook pork and vermicelli separately, then put cucumber and cooked pork and vermicelli on a plate, then add soy sauce, vinegar, onion and sesame oil and mix well.
Cold eggplant. Cut the eggplant in half, cut the peeled side into a diamond shape with a knife, put it in a cage and steam it thoroughly. Add a little salt, monosodium glutamate and white sugar to the bowl, pat a few garlic cloves, add sesame oil, mash the eggplant and mix well with seasonings, and serve.