(1) Pay attention to supplement nutrition.

One is to add enough protein. Because at high temperature, protein decomposition in human tissues increases, creatinine and nitrogen in urine increase, which easily leads to negative nitrogen balance. Therefore, the intake of protein should be increased by 10%- 15% on the usual basis, and the daily supply should reach about 100g, and attention should be paid to supplementing lysine. Among protein, protein is the best among fish, meat, eggs, milk and beans.

Second, we should supplement vitamins. Because vitamin metabolism increases in high temperature environment. Plus sweat excretes more water-soluble vitamins (especially vitamin C). It is easy to cause insufficient vitamin content. According to the determination, the vitamin C in each milliliter of sweat can reach 10 microgram. If you sweat 5 ml, you will lose 50 micrograms, so the vitamin requirement of human body in summer is higher than the ordinary standard 1 times. Large doses of vitamins B 1, B2, C and even vitamins A and E have certain effects on improving heat resistance and physical strength. Fresh vegetables and fruits (such as tomatoes, watermelons, bayberries, melons, peaches, plums, etc.) that are ripe in summer. ) is extremely rich in vitamin C. Vitamin B is rich in cereals, beans, animal livers, lean meat and eggs, so people can eat more of these foods or take some yeast tablets orally during the six solar terms in summer.

Third, it is necessary to supplement water and inorganic salts. Because when the 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. Generally speaking, it is best to replenish water several times in a small amount, which can slow down the perspiration of the body and reduce the evaporation of water in the body; Sodium supplementation depends on the amount of perspiration. If a person works for 8 hours and sweats less than 4 ml, it is enough to take 18 g of salt from food every day. If you sweat more than 6 ml, you need to supplement it from the drink. Potassium salt should be supplemented with 2 potassium tablets every day, each containing 25 mg equivalent of potassium, and foods with high potassium content (such as fruits, vegetables, beans or bean products, kelp, eggs, etc. ) you can also eat it. In addition, sweat also contains calcium, magnesium, iron, copper, zinc, sulfur, phosphorus, manganese, chromium and so on. If it is not supplemented in time, it will also cause the disorder of water and salt metabolism and acid-base balance, affect the heat resistance of the human body and easily induce heatstroke. So don't forget to add water and inorganic salts in summer.

(2) Eat more foods that can clear away heat and promote diuresis.

In the six solar terms in summer, it is advisable to eat more foods that clear away heat and promote diuresis. Commonly used heat-clearing foods include watermelon, bitter gourd, peach, strawberry, tomato, mung bean and cucumber. And skillfully use seasonings such as garlic, ginger and vinegar to enhance appetite; In the long summer, it is advisable to eat foods that strengthen the spleen and promote diuresis, such as melon, pumpkin, bitter vegetable, ginger, lotus root, lotus seed, coix seed and yam.

(3) It is advisable to accumulate bitterness and increase bitterness, without hurting the qi of spleen and lung.

The diet of six solar terms in summer should not only focus on clearing away heat and relieving summer heat, but also be careful not to damage the qi of spleen and lung. In "A Thousand Daughters' Prescription", it says: "On the seventy-second day of summer, save labor, increase labor and nourish lung qi"; The theory of health preservation says: "It is hot in summer, so it is better to eat cold than hot." It means that although the weather is hot in summer, people can't eat too much bitter food, so they must eat more spicy food, which can avoid excessive heart (Chinese medicine thinks that bitter people are bitter) and help to replenish lung qi (heart belongs to fire, lung belongs to gold, fire belongs to gold, heart fire is not strong, lung qi is peaceful); In addition, during the six solar terms in summer, you must eat less hot food, such as mutton and dog meat. Modern medicine believes that the stimulation of the hot six solar terms in summer makes the nerve center in a state of tension, and the activity level of endocrine glands has also changed, resulting in decreased digestive ability, loss of appetite and unwillingness to eat. Therefore, it is best to eat some light and digestible food in the six solar terms in summer. If you eat foods containing more fat, it is easy to reduce gastric juice secretion and slow down gastric emptying.

(4) The temperature should be appropriate.

In summer, it is generally appropriate to eat warm food in six solar terms. Eating warm food is to help Yang Qi, which conforms to the principle of "nourishing Yang in spring and summer". How do people eat warm things? Health people believe that drinking porridge for breakfast and dinner is of great benefit, which can quench thirst, relieve summer heat and nourish the body. For example, red bean porridge has the functions of tonifying kidney, promoting diuresis, reducing swelling and treating beriberi, and people with poor renal function can eat more; Broad bean porridge is helpful to treat edema and chronic nephritis; Lotus leaf porridge can relieve summer heat, clear stomach and moisten intestines, quench thirst and detoxify, and can cure sore throat; Lotus seed porridge can strengthen the spleen and stomach, replenish qi and strengthen the will, and has certain curative effect on diarrhea, insomnia, nocturnal emission and leukorrhagia. Lily porridge can moisten the lungs and relieve cough, nourish the heart and soothe the nerves. Most suitable for the elderly with lung yin deficiency: winter melon porridge has the functions of detumescence, quenching thirst, promoting fluid production and lowering blood pressure, while tremella porridge has the functions of promoting fluid production and moistening lung, nourishing yin and moistening lung; Astragalus porridge can treat edema caused by deficiency; Douban porridge and preserved egg mussel porridge can treat arteriosclerosis, hypertension and coronary heart disease, etc.

(5) Eat fruits and study.

The six solar terms in summer are the season of eating fruit. Watermelon, peach, cantaloupe, grape, apple, litchi, bayberry and pomegranate ... make people drool and can't stop. Fruit contains a variety of vitamins, trace elements and protein, which has high nutritional value and medicinal value. In the summer when a large number of fruits are on the market, you can choose more kinds and eat more purposefully and consciously. When eating fruit, we should also understand the characteristics of fruit, and we should not chew it just for the sake of "delicious". Litchi, for example, tastes sweet but difficult to digest, and it is hot and dry. Excessive consumption will cause glucose metabolism disorder, leading to "litchi disease", with symptoms such as hyperhidrosis, nausea, limb weakness, and even dizziness and coma. Another example is watermelon, which is called "natural white tiger soup". Eating watermelon in six solar terms in summer can relieve summer heat, quench thirst and cure diseases, but it is cold, so people with weak stomach, diarrhea, gastritis or gastric ulcer should not eat more, otherwise it will easily cause stomach pain, diarrhea and abdominal distension. Watermelon is a sweet polysaccharide. Diabetic patients should not eat or eat less, otherwise it will increase the burden on the pancreas and lead to an increase in blood sugar. If they want to eat, they can only eat skin (less sugar). Watermelon contains a lot of water, although it has a certain diuretic effect, people with congestive heart failure and chronic kidney disease should not eat more, so as not to increase the burden on the heart and kidneys due to the sharp increase in water. People who catch a cold for the first time should not eat too many watermelons.

(6) Don't drink too many cold drinks.

With the improvement of people's living standards, drinks have entered thousands of households, especially in hot summer, colorful drinks have almost become something that people can't put down. Generally speaking, six solar terms are hot in summer, which often leads to diarrhea. People sweat a lot and feel thirsty, so drinking cold drinks can help the body to dissipate heat, supplement the water, salt and vitamins in the body, and can play the role of promoting fluid production to quench thirst, clearing heat and relieving summer heat.

However, Chinese medicine health care experts believe that in summer, the body's yang is outside and yin is inside, the secretion of gastric juice is relatively reduced, and the digestive function is low, so it is forbidden to eat cold drinks. If excessive, it will cause diseases, make people feel abdominal distension and discomfort, and lead to abdominal pain and diarrhea. Therefore, the folk proverb says: "Although the weather is hot, don't be greedy for cold;" Although melons and fruits are beautiful, you can't eat more. "This is also a summary of people's long-term life experience. In addition, don't drink too many cold drinks after sweating, because drinking too many cold drinks can not only supplement and adjust the loss of salt and water in the body as soon as possible, but also dilute the gastric juice and reduce its bactericidal power, so that pathogenic microorganisms can pass through the gastrointestinal tract, causing gastritis, enteritis, dysentery and other diseases, especially some patients with chronic diseases. For example, patients with coronary heart disease, asthma and chronic bronchitis should not eat more frozen food, so as not to aggravate their illness or induce the recurrence of old diseases. Patients with gastric ulcer and hyperacidity should not use sour cold drinks; Diabetic patients should add little or no sugar to their homemade cold drinks, otherwise they will feel sweet and greasy in their mouths or upset in their stomachs.

It should also be noted that. Drinking drinks can't replace drinking water. Because most drinks contain a certain amount of sugar, the higher the sugar in the drink, the higher the osmotic pressure, and the less easily it is absorbed by cells, but it will take away the water in the cells and easily cause water loss in the body.

In addition, cold drinks are often difficult to achieve the purpose of quenching thirst. Cold drinks are a strong cold stimulus to the digestive tract, causing abnormal peristalsis and dysfunction of the digestive tract, leading to abdominal pain and diarrhea.

There are many kinds of drinks in summer, including solid drinks, soup drinks, fruit juice drinks, fortified drinks and alcoholic drinks. Such as hawthorn products, pineapple products, sour plum powder, orange powder and so on. They all have the function of relieving summer heat and quenching thirst, and they are convenient to drink, so you can choose to use them according to your own hobbies. Alcoholic beverages, such as beer, small champagne, sparkling wine, etc. , containing a small amount of alcohol, has the functions of relieving summer heat, quenching thirst, relaxing muscles and tendons, promoting blood circulation, stimulating appetite and refreshing the brain. Moderate drinking can excite the central nervous system and reduce fatigue. Fruit drinks, such as strawberry juice, Rosa roxburghii juice and kiwi fruit juice. They are all sweet and sour, cold and nutritious. They are not only moderately sweet and sour, but also fragrant and delicious, and have the functions of invigorating the stomach, promoting digestion, nourishing and strengthening, so they can be chosen to drink.

Although cold drinks are very comfortable to drink, they also have a certain effect of relieving summer heat, but in general, tea has a better effect of relieving summer heat. Hot tea is an ideal soft drink in summer. The researchers measured the skin temperature of two groups of people who drank hot tea and drinks on hot days. The results show that warm tea can reduce the skin temperature by 1 ~ 2℃, while cold drinks can only cool the mouth: people who drink tea and water feel cool and comfortable, and their thirst disappears completely, while those who drink cold drinks feel depressed and thirsty. The temperature of warm tea is similar to that of warm tea, and water molecules can enter the intestinal wall more quickly and neatly, so it can quench thirst.

(7) Scientific drinking water

In summer, people are particularly thirsty and need to drink water at any time. How to drink water scientifically?

Drink water when you are thirsty.

Many people's living habits are based on whether they are thirsty, which is actually unscientific. Because thirst means that the water in the body is out of balance and the cells begin to dehydrate, it is too late to drink water at this time.

Don't drink too much when you are thirsty.

If people are thirsty. It is easy to drink too much water at a time, and the stomach is difficult to adapt, resulting in adverse consequences. The ancients advocated "do not drink too much when you are thirsty", which is also the truth. If you are thirsty, drink water slowly to avoid harm to your body.

③ Don't drink more water before going to bed.

Because when people sleep, the human body only maintains the basic metabolism, and all kinds of metabolism are carried out very slowly, without too much water, and they drink too much water before going to bed. It is not conducive to rest at night.

4 it is not advisable to drink water when eating.

Because drinking water while eating will dilute the digestive juice, which is not conducive to the digestion and absorption of food and is not good for the health for a long time.

Drinking water in the morning is good for health.

Because drinking water in the morning can replenish the water consumed overnight, reduce blood concentration, promote blood circulation and maintain the normal level of body fluids.

⑥ Pay special attention to drinking water when exercising.

Although water consumption is large in summer, it is particularly important to replenish water during exercise. The best way to drink water is to drink less and drink more, once every 20 ~ 30 minutes during exercise, and drink 120 ~ 240 ml each time. If you do a lot of exercise, you'd better drink some water or drinks containing salt or electrolyte.

(8) Pay attention to calcium supplementation

If children don't get enough calcium during their growth and development, they will have night sweats, panic attacks, fidgeting and other symptoms, which will affect the development of bones and intelligence in severe cases. In summer, the climate is hot and humid, children's adaptability to climate change is low, and their digestion and absorption of diet are prone to obstacles, so children are prone to calcium deficiency symptoms in summer.

On the other hand, children spend too much time in the sun in summer, which accelerates the calcification of bones, and a large amount of blood calcium precipitates on bones, which makes the calcium absorbed by the intestine relatively insufficient, resulting in a decrease in blood calcium and an increase in neuromuscular excitability. At this time, if children's calcium intake is insufficient, or they can't supplement calcium in time, they are prone to hypocalcemic convulsions, such as upturned eyes, facial muscle tremor, limb convulsions, and even incontinence.

Therefore, children should eat more calcium-rich foods in summer, such as milk, bean products, shrimp skin, kelp, fish and bone soup. In addition, protein can promote the absorption of calcium, and should eat more foods rich in protein, such as bean products and eggs. In addition, you can give your child a certain amount of calcium tablets every day to supplement the lost calcium.

(9) Pay attention to food hygiene

In summer, the temperature is high and the humidity is high, so food is easy to deteriorate. A little carelessness will cause disease. According to epidemiological investigation, the high incidence of food poisoning is from June to July every year, because the climate at this time is particularly suitable for the growth and reproduction of pathogenic microorganisms in Taiwan Province. "Illness comes from the mouth", especially "diet" in summer;

√ Food must be fresh, and it is best to cook and eat it now, and don't eat leftovers. If you put it in the refrigerator, take it out and heat it thoroughly before eating;

√ melons and fruits should be washed and disinfected before eating;

√ The production of cold food should have a sterile point of view, and the kitchen knife and chopping board must be separated from raw and cooked. Dry the rag after use, and don't put it in a damp shade.

Another big problem is not to bring pollution home. There are too many ways of food pollution, and some "black-hearted people" make "toxic food" to cheat money in order to make money. This requires increasing the knowledge of purchasing. Housewives are not only cooks, but also health workers of the whole family.