Fruits-pears, watermelons, melons, sugarcane, ebony, strawberries, mulberries, grapes, coconut pulp, lemons, watermelon peels, persimmons, pineapples, water chestnuts, etc.
Vegetables-white lentils, mung beans, bitter gourd, wax gourd, zucchini, sweet potato, cucumber, caviar melon, loofah, water chestnut, tomato, amaranth, ginger, garlic, straw mushroom, fresh lotus root, etc.
Heat-clearing and detoxicating foods-Coix seed, lily, agarwood, chrysanthemum brain, mint, cassia seed, laver, medlar, honeysuckle, chrysanthemum, lotus leaf, etc.
When sweating in summer, you should eat more sour food, which is the easiest to lose body fluid. Therefore, you need to eat some sour foods, such as tomatoes, lemons, strawberries, dark plums, grapes, hawthorn, pineapples, mangoes, kiwis and so on. Their sour taste can stop sweating, diarrhea and dampness, prevent hyperhidrosis, consume gas and hurt yin, promote fluid production and quench thirst, and strengthen stomach and digestion. If vinegar is added to dishes, acetic acid can also sterilize and prevent gastrointestinal diseases. If the above foods are eaten scientifically, they can completely meet the needs of the heart and spleen for various nutrients.
Drinking water is very important, but don't drink too much. Drinking water can maintain sufficient blood volume, reduce blood viscosity, expel poisons and reduce the burden on the heart and kidneys. But you can't binge drink, binge drinking not only dilutes gastric juice, reduces the bactericidal ability of gastric acid, but also absorbs too much water at once, which increases the burden on the heart and is harmful to health. Generally, after getting up in the morning, drink a cup of cold water first, and drink more tea and light salt water during the day. The daily demand is 6~8 cups.
Summer needs comprehensive and balanced nutrition most. In a high temperature environment, the human body will consume a lot of nutrients. In addition to three meals a day, we should also pay attention to supplementing vitamins C, B 1, B2, A and D from vegetables, fruits and diet. People with more calcium loss should also supplement high-quality calcium preparations. Students and the elderly, in particular, should keep enough sleep, don't stay up late, and take a nap if possible.
"Bitter" food: As the saying goes, it is better to eat "bitter" food in hot weather than to take supplements. Bitter food contains amino acids, vitamins, alkaloids, glycosides and trace elements. It has antibacterial, anti-inflammatory, antipyretic, summer-relieving, refreshing and anti-fatigue functions. Common "bitter" foods include bitter gourd, dandelion, beer, tea, coffee, chocolate and cocoa. However, it should be noted that bitter food should not be eaten in excess at one time, and excessive bitterness can easily cause nausea, vomiting, stomach failure and other discomfort.
Foods rich in "potassium": Because people sweat more in hot days, sweating a lot can take away a lot of potassium, which will cause excessive loss of potassium ions in the body, leading to hypokalemia, which will cause fatigue, dizziness, headache, loss of appetite, listlessness and other symptoms. The most effective way to prevent potassium deficiency in hot weather is to eat more foods containing potassium, such as strawberries, peaches, spinach, potatoes, green onions, celery and edamame. The content of potassium in tea is particularly high, accounting for about 1.5%. Drinking more tea in hot weather can relieve summer heat and supplement potassium, killing two birds with one stone.
Gas and food: Hot weather in summer often makes people physically and mentally exhausted, unable to eat or sleep well. At this time, besides relaxing and stretching, it is particularly important to choose some delicious food. Such as radish, beer, rose, lotus root, fennel, hawthorn, orange and so on.
Eat some seasonal fruits. Of course, you should avoid eating certain fruits when you are unwell. For example, you can eat more lychees to replenish blood when you come to your period. It's better to eat dates than oranges. The following are the basic functions of common fruits for your reference:
Pineapple: It can strengthen the stomach, help protein absorb it, prevent colds, prevent respiratory infections and enhance immunity. It is better to eat it with salt.
Litchi: It can tonify qi and blood and promote blood circulation, but people with deficiency-heat constitution should not eat more.
Cherry: Rich in iron, it can beautify the face and skin.
Strawberry: It can clear heat and cool blood, beauty beauty and nourish hair.
Mango: beneficial to the stomach and vomiting, with high vitamin A content, which is beneficial to health.
Banana: Moistening intestines and dredging veins, containing a lot of potassium can prevent cardiovascular sclerosis.
Persimmon: relieving cough, lowering blood pressure and relieving respiratory diseases.
Loquat: moisten the lungs to relieve cough and regulate respiratory discomfort.
Papaya: eliminating dampness, relaxing muscles and whitening.
Grape: nourishing blood and benefiting qi, resisting oxidation and enhancing immunity.
Pear: relieving cough and resolving phlegm, clearing away heat and toxic materials.
Lotus mist: antipyretic, diuretic, tranquilizing, and it is better to eat with salt.
Jujube: it can cure constipation, diuresis, benefit the stomach and promote fluid production. It is not advisable to overeat and eat slowly on an empty stomach.
Apple: Cure constipation, moisturize and clean teeth.
Lemon: It can enhance digestion, sweating and loss of appetite.
Grapefruit: It can clear impatience, relieve constipation and eliminate bad breath, but people with cold constitution should not overeat.
Oranges: cold in nature, can relieve fever, eliminate phlegm, prevent constipation, promote fluid production and quench thirst.
Tomato: It can prevent hypertension and anemia, relieve summer heat, clear heat, help digestion, and the juice can beautify the skin.
What to eat in summer
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Every hot summer, many people have a bad appetite and are prone to fatigue, stomach discomfort and other symptoms, as well as intestinal diseases. Therefore, we must pay attention to diet regulation in summer, especially the following points:
▲ Eat more bitter food. Alkaloids contained in bitter food have pharmacological effects such as relieving summer heat, promoting blood circulation and relaxing blood vessels. Eating some bitter food in hot weather, such as bitter gourd, bitter vegetable, beer, tea, coffee, cocoa, etc., can not only clear the heart, relieve boredom and refresh the mind, but also stimulate appetite, strengthen the spleen and benefit the stomach.
▲ Pay attention to supplementing salt and vitamins. Nutritionists suggest that it is best to supplement vitamin B 1 and B22mg, vitamin C 50mg and calcium 1 g every day in hot season. You can also eat more foods rich in the above nutrients, such as watermelon, cucumber, tomato, bean products, animal liver and kidney, shrimp skin and so on. And you can drink some juice.
▲ Don't forget to supplement potassium. Sweating more in summer, and more potassium ions are lost with sweat, which is easy to cause hypokalemia, fatigue, dizziness, headache, loss of appetite and other symptoms. The most effective way to prevent potassium deficiency in hot weather is to eat more foods containing potassium. Fresh vegetables and fruits contain more potassium, so you can eat some strawberries, apricots, lychees, peaches, plums and other fruits appropriately. Vegetables such as green vegetables, green onions, celery and edamame are also rich in potassium. Tea also contains more potassium. Drinking more tea in hot weather can relieve summer heat and supplement potassium, killing two birds with one stone.
▲ It will clear up in summer. In hot weather, the principle is to tonify, strengthen the spleen, dispel summer heat and damp, so we should choose light and nourishing food, such as duck, crucian carp, shrimp, lean meat, mushrooms, Pleurotus ostreatus, tremella, coix seed and so on. In addition, you can also eat some mung bean porridge, flat bean porridge, lotus leaf porridge, mint porridge and other "summer medicine porridge", which has a certain effect of dispelling summer heat and promoting fluid production.