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. 2. Eat more vegetables and fruits to provide enough vitamins, resulting in a large loss of water-soluble vitamins, especially when vitamin C exceeds the standard by twice, and vitamin B should also 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. 3. Supplementing water and inorganic salts when the human body sweats a lot or the body temperature is too high 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. 4. Eat more foods that clear away heat and damp. Eat heat-clearing food in midsummer Commonly used heat-clearing foods include watermelon, bitter gourd, peach, strawberry, tomato, mung bean and cucumber. And skillfully use garlic, ginger, vinegar and other seasonings to increase 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. 5. The diet is 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 factors such as lack of sleep in hot days, gluttony and cold food, if you enter 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. 6. Pay attention to cooking methods. Diet should be easy to digest, with good color, smell 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. 7 Summer diet should be light, eat less fat, lentils, mung beans, red beans, black beans and so on. It can relieve summer heat and dampness, strengthen the spleen and benefit the kidney. Eat more foods with the effect of clearing away heat and relieving summer heat, such as lotus seeds, eggplant, fresh lotus roots, mung bean sprouts, lilies, loofah, cucumbers, zucchini, wax gourd and watermelon. 1. Heat-relieving black bean soup Ingredients: 30g of red beans, mung beans, fried lentils and black beans, 6g of licorice. Cooking method: Wash beans and licorice, soak them for several hours, put them in a clay pot, add 2000 ml of clear water (about 8 bowls of water), first boil them with strong fire, and then stew them with slow fire for 2 hours. You can cook them lightly or add sugar. Reminder: Suitable for people with phlegm dampness and damp heat. People with yang deficiency and qi deficiency can remove mung beans. 2, lotus seed lily stewed rock sugar material: lotus seed l5 grams, fresh lily 30 grams, appropriate amount of rock sugar. Cooking method: remove the heart of lotus seeds, put them in a stew pot with lily and rock sugar, and stew them in water for 2 hours before eating. Reminder: Especially suitable for people with yin deficiency and qi deficiency. 3, five-finger peach pot pig spine material: 50 grams of five-finger peach, about 250 grams of pig spine, a little oil and salt. Cooking method: Put Finger Peach and Pork Spine into a earthen pot, add a proper amount of water, boil with strong fire, cook with slow fire 1~2 hours or more, and add oil and salt to taste. Reminder: Especially suitable for people with yang deficiency and qi deficiency. It should also be noted that it should be adjusted according to the constitution, especially people with qi deficiency and yang deficiency are prone to catch a cold, fatigue, pale face and chills. Don't eat more cold and cold food at this time, so as not to damage the yang of spleen and kidney. Here are some soups suitable for summer: 4. Fish and Tomato Soup Ingredients: 300g bighead carp, 3 tomatoes, 3 garlic slices, 3 ginger slices, a little salt and a proper amount of sesame oil. Practice: steam the bighead carp meat, remove the fishbone and make it into fish paste; Wash tomatoes and slice them; Put a little oil in a hot pot, stir-fry tomatoes to get juice, add water and ginger, bring to a boil, and add minced fish, garlic slices, salt and sesame oil until cooked. Benefiting stomach and promoting fluid production, invigorating spleen and benefiting qi. 5 Peanut lily bean paste Ingredients: red bean 100g, dried lily 1 bar, peanut 1 bar, honey 1 spoon. Practice: Wash red beans and lilies, soak them for 2 ~ 3 hours in advance, then pour them into the pot with peanuts, add appropriate amount of water, cook for one and a half hours, naturally cool thoroughly, open the lid, put them into a small bowl, and add honey to serve. It can increase the supply of B vitamins and potassium, and supplement plant protein at the same time. 6 glutinous rice yam soup raw materials: 300 grams of yam, glutinous rice 100 grams, 20 grams of medlar, 40 grams of oats, and appropriate amount of yellow rock sugar. Practice: Coix seed is soaked in water for 2 hours in advance; Wash medlar; Peeled yam, washed and cut into diamond-shaped blocks; Put Coicis Semen into a pot, add appropriate amount of water to boil, and put it into yam to cook for one hour; Add yellow rock sugar and Lycium barbarum, roll for 10 minute, and finally add oatmeal and turn off the heat. Spleen invigorating, dampness eliminating, blood lipid lowering, and skin whitening. 7 coconut shell cucumber

Ingredients: a cucumber. Seasoning: pepper, white sesame, pepper, sesame oil, vinegar, sugar and salt.

1. Put two chopsticks under the cucumber and cut them from one end at a 45-degree angle in the same direction with an oblique knife. Don't cut the cucumber. If the knife distance is small, the cut cucumber will be softer. Turn the whole cucumber 180 degrees, and then cut it diagonally in the same way; 2. Shred the pepper and soak it in cold water. 3. White sesame seeds are slowly browned in a dry pot with a small fire until they are fully cooled; 4. Put the pot on the fire, heat it and drain the oil. When the oil is hot, add pepper and shredded pepper in turn, take it out immediately after a little discoloration, and make sesame oil; 5. Mix a proper amount of vinegar, sugar, salt and sesame oil into juice, pour it on the soaked cucumber, stir well and put it in the refrigerator 1 hour. 6. When eating, tear the cucumber into small pieces and sprinkle with white sesame seeds. Efficacy: detoxifying, relieving summer-heat, reducing blood fat and blood pressure. 8 Bitter gourd scrambled eggs Raw materials Bitter gourd has two small roots. If it is a big root, there are four eggs and half onions. Practice: 1. Cut bitter gourd in half, remove seeds, and then cut it into thin strips longitudinally. Finally, cut the thin strips into small dices, and cut the onions into powder. 2. Beat the eggs into a bowl and stir well, then put the prepared diced bitter gourd and chopped green onion into the bowl and stir well. 3, hot pot, add the right amount of oil. Pour the eggs and bitter gourd into the pot, stir well and season with salt. 9 Steamed towel gourd with garlic vermicelli Raw materials: towel gourd, vermicelli, garlic, red pepper and chicken powder. Exercise 1. Soak the vermicelli with water. 2. Wash and drain the pork and chop it into minced meat. 3. Add salt, sugar, chicken powder, raw powder and oil into minced meat and stir in the same direction until gelatinized to make minced meat. 4. Peel and wash the loofah, then cut it into small pieces obliquely, and cut it in the center of each loofah, but don't cut it off. 5. Brew the meat stuffing into the towel gourd incision. 6. Peel and chop garlic. Add seasoning to make minced garlic. 7. Drain the vermicelli, then add the concentrated chicken juice, fish well and spread it at the bottom of the plate. Arrange the soaked towel gourd on the vermicelli, and then add the minced garlic. 8, put the right amount of water in the pot to boil, then add loofah and steam for 8 minutes. Hot summer often makes people lose their appetite, feel groggy and can't eat anything, so I recommend drinking porridge, which is not only easy to digest and nourish the stomach, but also helps us to recuperate and soothe the nerves, clear away heat and relieve summer heat. It's a good choice. What porridge is the best for health in summer? Take a look at the following nine kinds of summer health porridge.

First, red bean porridge. Practice: 250 grams of japonica rice, 0/00 grams of red beans/kloc, appropriate amount of water, and boiled into porridge. Red bean porridge has the functions of eliminating edema, enriching blood and strengthening spleen. Suitable for edema, beriberi, edema, anemia and other diseases.

Second, mung bean porridge. Practice: 250 grams of japonica rice, mung bean 100 grams, appropriate amount of water, * * * boiled into porridge. Mung bean porridge has the functions of clearing away heat and relieving summer heat, invigorating spleen and detoxifying. Suitable for diabetes, thirst, heatstroke and skin sores.

Third, lotus leaf porridge. Practice: 250 grams of japonica rice, half a piece of fresh lotus leaf, boiled into porridge. Lotus leaf porridge has the functions of clearing away heat and relieving summer heat, cooling blood and stopping bleeding. It is suitable for dizziness, nausea, abdominal distension, loose stool, anorexia, vomiting blood and nosebleeds caused by heatstroke in summer.

Fourth, egg porridge. Practice: 10 fresh frangipani, 60 grams of japonica rice, appropriate amount of water, * * * boiled into porridge. Eggplant porridge has the functions of clearing away heat and promoting diuresis, detoxifying and moistening dryness. This porridge is a kind of health food with dual functions of medicine and food in China, especially suitable for children, and has good curative effect on dysentery, red and white dysentery and damp-heat diarrhea.

Fifth, lily porridge. Practice: 50 grams of lily, 0/00 grams of japonica rice/kloc-,80 grams of rock sugar, appropriate amount of water, and boiled into porridge. Lily porridge has the functions of moistening lung and relieving cough, nourishing heart and calming nerves, nourishing yin and clearing heat. It is suitable for senile chronic tracheitis, lung heat or lung dryness, dry cough, watery eyes, residual heat during fever recovery, mental trance, restlessness, neurasthenia, tuberculosis, climacteric syndrome, etc.

Sixth, towel gourd porridge. Practice: Loofah 100g, japonica rice 250g, lard 10g, refined salt 3g, appropriate amount of water, and boiled into porridge. Luffa porridge has the functions of clearing heat and resolving phlegm, cooling blood and detoxifying. It is suitable for fever, body heat, polydipsia, expectoration and cough, intestinal wind, hemorrhoid and leakage, metrorrhagia, bloody stranguria, furuncle, mammary gland obstruction and carbuncle.

Seventh, cucumber porridge. Practice: 500g cucumber, glutinous rice 100g, honey 100g, add appropriate amount of water and cook into porridge. Cucumber porridge has the functions of clearing away heat and toxic materials, quenching thirst and benefiting water. It is suitable for fever, thirst, jaundice, edema and dysentery.

Eighth, bean porridge. Practice: 250 grams of japonica rice, white lentils 100 grams, appropriate amount of water, boiled into porridge. Bean porridge has the functions of invigorating spleen, eliminating dampness, harmonizing middle warmer, relieving summer heat and stopping diarrhea. It is suitable for vomiting, diarrhea and anorexia caused by heatstroke in summer.

Ninth, barley porridge. Practice: 250g of japonica rice, 0/00g of coix seed/kloc-,appropriate amount of water, and boiled into porridge. Coix seed porridge has the effects of invigorating spleen, removing arthralgia, promoting diuresis and removing dampness. It is suitable for anorexia, diarrhea, edema and flat wart. Tenth, Yiqi Yangxin porridge. Practice: 30 grams of Pseudostellaria heterophylla, 30 grams of yam, 30 grams of lotus seeds (lotus plumule) and 200 grams of japonica rice. Practice: Radix Pseudostellariae, Rhizoma Dioscoreae, lotus seeds, and japonica rice are added with appropriate amount of water, boiled into porridge, and served warm. Efficacy: invigorating spleen and qi, nourishing yin and clearing heart.