Pay attention to diet in summer
"Green lighting" food
Pay attention to diet regulation in hot season, and you can take the following countermeasures:
■ Eat more bitter food.
In three meals a day, pay attention to eat more bitter food. Bitter food is not so delicious in taste, but it is healthy food in summer. Alkaloids contained in bitter food have pharmacological effects such as relieving summer heat, promoting blood circulation and relaxing blood vessels. Eating bitter gourd, bitter vegetables or drinking bitter drinks such as beer, tea, coffee and cocoa in dog days can not only clear people's inner troubles, refresh their minds, but also stimulate appetite, strengthen the spleen and benefit the stomach.
■ Pay attention to vitamin supplementation.
In high temperature season, human metabolism is accelerated, and it is easy to lack various vitamins. At this time, you can selectively and quantitatively supplement some vitamins, preferably complementary food. You can choose some foods rich in vitamins and calcium, such as watermelon, cucumber, tomato, beans and their products, animal liver and kidney, shrimp skin and so on. And you can drink some juice.
■ Don't forget to add salt and potassium.
If you sweat more in summer, more salt will be lost in your body. Therefore, we should pay attention to eating more salty food to supplement the salt lost in the body and achieve the balance needed by the body. In addition, excessive sweating can also lead to excessive loss of potassium ions in the body. The specific symptoms are burnout and loss of appetite. Fresh vegetables and fruits contain more potassium, so you can eat some fruits such as strawberries, apricots, lychees, peaches and plums in moderation, and vegetables such as green vegetables, green onions, celery and edamame are also rich in potassium. Tea contains a lot of potassium. Drinking more tea in summer can not only cool off the heat, but also supplement potassium, killing two birds with one stone.
■ It should clear up in summer.
Summer diet should be based on the principle of nourishing spleen, eliminating summer heat and dampness, and should choose light and nourishing yin foods, such as duck meat, crucian carp, shrimp, lean meat, edible fungi (mushrooms, Pleurotus ostreatus, tremella, etc. ) and coix seed.
■ Eat more summer medicine porridge.
Summer is not suitable for tonic. Eating tonic food in summer is easy to make people uncomfortable, so it is not advisable to eat more mutton, especially for people with high blood pressure. It is best to eat more vegetables, less greasy, and pay attention to eating more foods that can clear away heat and relieve summer heat, such as mung bean porridge, bean porridge, lotus leaf porridge, mint porridge and other "summer medicine porridge".
"red light" food
In hot summer, people's appetite often misleads people's diet, which leads to the satisfaction of taste and brings diseases. Therefore, to be healthy in summer, we should pay more attention to eating less or not eating inappropriate food.
■ Eat less cold food.
When the climate is particularly hot, eating some cold food or drinking some cold drinks properly will make people feel comfortable, and can also play a certain role in driving away summer heat and cooling down. However, these foods should not be eaten too much. Eating too much bean jelly and porridge is easy to hurt your stomach. Ice cream, ice bricks, etc. Made of milk, egg powder, sugar, etc. And it is not suitable for excessive consumption, otherwise it will easily lead to gastrointestinal temperature drop, irregular contraction, abdominal pain, diarrhea and other symptoms. At present, there are many kinds of drinks on the market, but the nutritional value is not high, so it is better to drink less. If you drink too much cold drink, it will also damage the spleen and stomach, affect your appetite, and may even lead to gastrointestinal dysfunction.
■ Eat fruits in moderation.
From the point of view of nutrition, many basic nutritional needs of human body-carbohydrates, minerals, protein, etc. -you can't just eat fruit to satisfy. Taking fruit as the staple food for a long time will easily lead to insufficient intake of protein, which will have adverse effects on the endocrine system, digestive system and immune system of human body. Some young friends like to eat only fruit to lose weight in summer, which is actually not very scientific. Eating fruit alone will not only lead to many diseases, but also because most fruits contain enough sugar, so long-term intake in large quantities will not achieve the effect of losing weight.
■ Avoid eating raw aquatic products.
Aquatic products are nutritious and delicious, and the taste of raw food in summer is also first-class. However, seafood such as grilled shrimp, clam, blood clam, clam, drunk shrimp, drunk crab, salty crab and so on. , there is a big security risk. Because seafood contains many parasites, if eaten without high temperature disinfection, it is easy to get sick. Many people think that food that has not been heated or cooked at high temperature will not lose its nutrition, and it is best to eat it raw. In fact, foods such as vegetables and fruits are better eaten raw, and the nutrients such as vitamins and fiber will not be missing. But eat raw vegetables and fruits, be sure to wash them clean, because now vegetables and fruits contain pesticides.
Pay more attention to family meals.
In order to prevent cross-infection of raw and cooked foods, never put cooked foods in unwashed containers or plates filled with raw seafood and raw meat.
Pay special attention to the timely refrigeration of cooked food in summer. Usually, the storage time of cooked food at room temperature should be controlled within two hours. Food should be cooked and eaten now, and raw fruits and vegetables should be washed and disinfected. If the food has rotted, deteriorated and deteriorated, it is easy to cause symptoms such as diarrhea, and it is best not to eat it. When making cold salad, add garlic paste and vinegar, which can not only flavor, but also sterilize and increase appetite.
After the food is taken out of the refrigerator, it is best to leave it at room temperature 10~20 minutes before eating, because it is too cold when it is just taken out. For the elderly and children, their spleen and stomach are weak and vulnerable.