In summer, some people have a bad appetite, while others like to eat cold drinks. There are many places to pay attention to in summer diet, otherwise it may have adverse effects on the stomach. Summer diet should pay attention to light and avoid eating too greasy, so what should you pay attention to in summer diet? What are the main points of diet health in summer? Let me introduce it to you.

1, key points of summer diet

1, the diet is mainly light.

In summer, when the temperature is high, you sweat more and drink more water, the gastric acid is easily diluted, the secretion of digestive juice is relatively reduced, and the digestive function is weakened, resulting in poor appetite. Coupled with the factors of lack of sleep and gluttony for cold food in hot days, if you eat greasy food again, it will inevitably increase the burden on the stomach and affect digestion. Therefore, it is advisable to eat less greasy food, and the diet in summer should be light and peaceful. In addition, eating porridge at breakfast and dinner can not only quench thirst, relieve summer heat, but also nourish the body. Such as mung bean porridge, lotus seed porridge, lotus leaf porridge, lotus root porridge, preserved egg porridge and so on.

2, the diet should not be too cold.

Although the weather is hot in summer, it is not advisable to eat too cold drinks, popsicles, cold beer and cold fruits. For example, the watermelon in the refrigerator should not be taken out instantly, but should be left at room temperature for a while before eating. Because a large number of supercooled foods will cause sudden contraction of gastrointestinal blood vessels, causing gastrointestinal dysfunction, gastrointestinal spasm, abdominal pain, diarrhea, and digestive and absorption disorders. Especially for some patients with chronic diseases, eating cold drinks should be selective and temperate. In addition, you can't eat too much in summer, especially at dinner. Especially for the elderly and children, their digestive ability is weak, which is even worse in summer. If they eat too much and can't digest it, it is easy to damage the spleen and stomach and lead to stomach pain.

At high temperature, protein decomposition of human body increases, and urine nitrogen excretion increases, resulting in negative nitrogen balance. Therefore, the intake of protein should be moderately increased, but not too much, so as not to increase the burden on the kidneys. Among them, fish, meat, eggs, milk and beans are high-quality protein, accounting for 50% of protein's intake.

3. Eat more foods that clear away heat and promote diuresis.

Eat heat-clearing food in midsummer Commonly used heat-clearing foods include watermelon, bitter gourd, peach, strawberry, tomato, mung bean, cucumber, etc., and skillfully use seasonings such as garlic, ginger and vinegar to enhance appetite. The main foods for strengthening the spleen and promoting diuresis are winter melon, pumpkin, bitter vegetable, ginger, lotus root, coix seed, yam and so on.

4. Eat more fruits and vegetables and provide enough vitamins.

Sweating at high temperature leads to a large loss of water-soluble vitamins, especially vitamin C, which is twice the standard. At the same time, vitamin B should be supplemented. Fresh vegetables and fruits ripe in summer such as tomatoes, watermelons, bayberry, peaches and plums are extremely rich in vitamin C. Vitamin B is abundant in cereals, beans, animal livers, meat and eggs. In summer, people can supplement these foods or take some yeast tablets orally.

Step 5 pay attention to cooking methods

The food should be easy to digest, with good color, fragrance and taste. It is advisable to eat more cold dishes or cooked food, and add some hot and sour condiments to adjust the taste to increase appetite. When eating, you can also eat pickles and seasoning dishes, which not only helps the next meal, but also supplements salt.

6. Food hygiene is very important.

Summer is the frequent season of intestinal infectious diseases and bacterial food poisoning, so we should pay attention to cleaning and disinfection when eating raw vegetables and fruits. Don't eat spoiled food, eat leftovers after they are fully heated, and don't drink raw water. In addition, household chopping boards must be thoroughly cleaned with detergent (especially cracks and knife marks), then washed with clear water and naturally dried. It is best to use chopping boards and knives when they are raw and cooked, which can not only ensure the hygiene of operation, but also prevent diseases from entering the mouth.

7, add water and inorganic salts

When the human body sweats a lot or the body temperature is too high, it will not only cause insufficient water in the body, but also lose a lot of elements such as sodium and potassium. Lack of sodium will aggravate water shortage, and attention should be paid to supplementing water and inorganic salts. The supplement of water and salt is in the form of soup, and vegetable soup, broth and fish soup can be selected alternately. Drinking a small amount of soup before meals can also stimulate appetite. For people who sweat a lot, a certain amount of salty drinks should be added between meals. In addition, you can also eat some fruits and vegetables with high potassium content, such as rape, celery, edamame, mushrooms, potatoes, laver, peanuts, oranges, red dates and so on.

2. What should I eat in summer?

(1) mint and mung bean soup

Ingredients: 5 grams of mint, 30 grams of coix seed, 60 grams of mung bean, 65438+ 0 ~ 2 tablespoons of rock sugar.

Practice: Wash Coix seed and mung bean and soak in water for 3 hours. Pour 800ml water into the pot, add Coicis Semen and mung bean, and bring to a boil over medium heat. Simmer for half an hour, add mint and sugar, and continue to cook for 5 ~ 10 minutes. In a bowl.

Efficacy: clearing away heat and toxic materials and improving acne.

Health knowledge: Mung beans have the effect of clearing away heat and toxic materials.

(2) Bitter gourd honey tea

Ingredients: dried bitter gourd 1 5g, honey1spoon.

Practice: put the dried bitter gourd into the cup and pour it into 300ml boiling water. Cover and soak for 12 minutes until the taste oozes, add honey and mix well.

Efficacy: clearing heat and lowering blood pressure.

Health knowledge: dried bitter gourd can clear away heat and anneal, dispel summer heat and help the body excrete toxins.

(3) Mung bean tremella decoction

Ingredients: 60g mung bean, tremella fuciformis 15g, Lycium barbarum 10g, rock sugar 1 ~ 2 tablespoons.

Practice: Wash mung beans and soak them in water for 2 ~ 3 hours. Wash the tremella, soak it in water 1 hour, take it out, wash it again, remove the pedicle, and chop it into mud with a knife for later use. Pour 600ml of water into the pot, add all the raw materials, boil over medium heat, and simmer for 30 ~ 40 minutes. Finally, add rock sugar and put it in a bowl.

Efficacy: tonify qi and blood and enhance immunity.

(4) Gold, silver and licorice tea

Raw materials: honeysuckle, Dendrobium nobile each 10g, licorice 6g.

Practice: Wash the above raw materials for later use. Pour 600ml of water into the pot, add all the ingredients, and cook for 10 minutes on medium heat. When the taste oozes, filter out the residue and you can drink it.

Efficacy: clearing away heat and toxic materials and treating urinary tract infection.

Health knowledge: honeysuckle has the effects of clearing away heat, detoxifying and sterilizing; Dendrobium nobile has the function of clearing away heat and toxic materials, as well as promoting fluid production and moistening dryness; It can treat dry mouth and sore throat.

(5) Compound dark plum tea

Raw materials: ebony 10g, Schisandra 5g, 3 red dates and 2g tea.

Practice: All raw materials except tea are cleaned for use. Put all the raw materials into a cup, pour 300ml of boiling water to boil, cover with frowsty foam 10 minute, filter off the residue and drink.

Efficacy: promoting fluid production to quench thirst, clearing dryness and protecting health.

Health knowledge: Schisandra chinensis has the effect of moistening lung and relieving cough; Mume is sweet and has the function of moistening lung and relieving cough. Jujube can tonify the middle energizer, replenish qi, promote fluid production and sleep well.

(6) Qingbuliang Decoction

Raw materials: dried yam, lotus seed, lily, longan each 15g, Euryale ferox, jujube and Polygonatum odoratum each 10g, sugar 1 ~ 2 tablespoons.

Practice: Pour 3 cups of water into the pot, add all the raw materials except dried longan, boil over medium heat and simmer for 20-30 minutes, then add dried longan and continue to simmer for 2-3 minutes. Finally, add sugar and cook evenly, and put it in a bowl.

Efficacy: invigorating spleen and qi, clearing lung.

Health knowledge: Polygonatum odoratum has the effects of nourishing yin, moistening lung, promoting fluid production and nourishing stomach, while Euryale ferox has the effects of invigorating qi, strengthening spleen and eliminating dampness.