Keep fit in summer. Summer is the season with the highest yang, and the climate is hot and full of vitality. At this time, it is a period of metabolism, with yang as the outside and yin as the inside, and the blood circulation is correspondingly vigorous and active on the body surface. Summer health care focuses on mental adjustment, maintaining a happy and stable mood, and avoiding great sadness and joy, so as not to add fuel to the fire. Keep a cool head and cool yourself, so as to achieve the purpose of nourishing. 1. Adequate protein should be supplemented: This is because at high temperature, protein decomposition in human tissues increases, and inosine and sweat liquid nitrogen in urine increase, resulting in negative nitrogen balance. Therefore, the intake of protein should be increased by 10% ~ 15% on the basis of usual, and the daily supply should reach about 100g, and attention should be paid to supplementing lysine. 2. Vitamin supplementation: This is because the metabolism of vitamins increases in hot environment. In addition, in addition to vitamins B 1 and B2, more water-soluble vitamins, especially vitamin C, are secreted in sweat. Therefore, in summer, the human body's demand for vitamins is twice or even more than the ordinary standard. Large doses of vitamin B 1, B2, vitamin C and even vitamin A have certain effects on improving heat resistance and physical strength. 3, to supplement water and inorganic salts: when the body sweats a lot or the body temperature is too high, not only the water in the body is insufficient, but also sodium and potassium will be lost in large quantities; The lack of sodium will cause serious water shortage, which needs to be supplemented with water and inorganic salts. It is best to replenish water several times in a small amount to slow down perspiration and reduce water evaporation. 4, summer diet nursed back to health, in addition to pay attention to supplement some nutrition, should be based on low fat, low salt, multivitamins and light. People sweat a lot and have poor appetite. You can use various nutritious health porridge to stimulate appetite and regulate your body. For example, eating porridge for breakfast and dinner and soup for lunch can not only quench thirst, relieve summer heat, but also nourish the body. Add some lotus leaves (called lotus leaf porridge) when cooking porridge, which tastes fragrant and slightly bitter in porridge. It has the functions of invigorating spleen and appetizing, dispelling summer heat, nourishing stomach and clearing intestines, promoting fluid production and quenching thirst. Add some mung beans when cooking porridge or soup with mung beans alone, which has the functions of relieving summer heat and quenching thirst, clearing away heat and detoxifying, promoting fluid production and diuresis. Dry lentils soaked in rice and cooked into porridge can clear away heat and summer heat, eliminate dampness, strengthen the spleen and stop diarrhea. In addition, red bean porridge, mint porridge, black fungus porridge, kudzu root porridge and bitter melon porridge are all good foods in summer. Edit this paragraph for food 1, and the choice of staple food and beans: mung beans, red beans, millet and other staple foods can be eaten properly. 2. Choice of meat, eggs and milk: lean meat, beef, fish, chicken, duck, animal liver, milk and dairy products, salted duck eggs, salted eggs, preserved eggs, yolk and other eggs. 3. Selection of vegetables: bitter gourd, towel gourd, pumpkin, water spinach, Malantou, tomato, garlic sprout, eggplant, fresh lotus root, mung bean sprout, cucumber, wax gourd, mushroom, laver, kelp, etc. 4. Choice of fruits: citrus, grapes, strawberries, watermelons, pears, melons, peaches, bayberry, ebony, plums, red dates, etc.