Summer is one of the seasons most prone to nutritional problems. Due to heat and high fever, people often feel increased sweating, decreased appetite and physical fatigue. Most people know that sweat contains minerals such as sodium and potassium, but people often ignore that sweat also contains many nutrients such as vitamin B 1, vitamin B2, vitamin B6, calcium, iron and protein. The more you sweat, the more nutrients you lose and the more tired you get. Therefore, ensuring adequate nutrition supply is an important guarantee for health and vitality in summer. However, it is not easy to ensure the nutritional supply in summer. The loss of appetite makes people refuse to eat more hot dishes and meals, and housewives and husbands are reluctant to cook three meals carefully in the sweaty kitchen. Don't eat out, or cold noodles and cold dishes. Women also like to replace dinner with fruit or indulge in cold drinks. How can summer have good resistance and moist skin color? Here are six kinds of simple and easy-to-cook nutritious foods, which can not only ensure the nutritional supply in summer, but also enjoy delicious food. Just try it. 1 white mushroom-flavored fried eggs (white mushrooms, eggs, chopped green onion) Comments: protein is the most vulnerable to poor diet in summer, while eggs are the best food in protein, rich in vitamin B 1, vitamin B2 and a lot of vitamin A. Mushrooms are the varieties with the highest protein content in vegetables, especially vitamin B families, which contain fungal polysaccharides that can improve human immunity and are good for health care in summer. White mushrooms, yellow eggs, and a little green onion are all delicious in color, flavor and taste, which are good tonic products in summer. Reminder: White mushroom or Pleurotus nebrodensis is white in color, which is not easy to brown. It is most suitable for this dish. In terms of nutritional effect, other mushrooms can also be used instead. Comments on multicolored diced tofu (tofu, peas, sweet corn kernels, mushrooms, and western-style diced ham): protein in beans has high nutritional value, contains no cholesterol, and is low in saturated fatty acids, which has always been praised by the nutrition community. Tofu is the gel of soybean protein, in which calcium chloride or calcium sulfate coagulant is added, and it is also a natural calcium supplement food. When the weather is hot in summer, people tend to feel irritable. Supplementing calcium is beneficial to keep their mood calm and prevent cramps at night. Pea and sweet corn kernels not only contain a small amount of protein, but also are rich in B vitamins and potassium, which have a good nutritional effect when sweating heavily in summer. Adding mushrooms and diced ham not only enhances the taste, but also enriches the color. Reminder: Tofu, peas, etc. It has the function of clearing fire. Consumers in dry and hot areas had better not use spicy condiments. 3 Fresh fried shrimp (water chestnut, cucumber, shrimp) Comments: Shrimp and other aquatic products are low-fat and high-protein foods, which contain high calcium and trace elements and are one of the most popular nutritious foods in summer. Water chestnut and cucumber are both foods with heat-clearing effect, which can provide more potassium and vitamin C, and are most suitable for eating in summer. The combination of the three makes it elegant in color, refreshing in taste and food-like. If cashew nuts and other ingredients are added, more protein can be supplied, but the fire-clearing effect of this dish itself is reduced because of its high fat. Reminder: The temperature is high in summer, and seafood is perishable. If the taste of shrimp has gone bad, it should be discarded. Steamed eel with Lycium barbarum and Lentinus Edodes Comments: The eel is a white eel, rich in protein, delicious and easy to digest. It is a traditional Japanese summer nourishing food. Compared with other fish and meat, eel is characterized by its rich vitamin B2 content. China residents are prone to vitamin B2 deficiency, but they are more prone to vitamin B2 deficiency in summer because they sweat more and eat less meat. In addition, the content of other trace elements in eel is also relatively high. Adding mushrooms and Lycium barbarum can improve immunity, which is not only brighter in color, but also beneficial to nourishing and preserving health in summer. Reminder: Eel itself is tender and contains a small amount of fat, so you don't need to add fat cubes when steaming, so as not to be too greasy to affect your appetite and hinder the nutritional balance of your diet. 5 Black Sesame Red Bean Porridge Comments: Drinking more porridge in summer is an important way to maintain health. Porridge is rich in water and can provide a solvent for human body to excrete waste; Porridge has a large volume and low energy density, and the same weight is only about one-third of the heat of rice. While feeling "full" in the stomach, it can prevent excess energy. Porridge is easy to digest and make full use of, and it will not cause self-poisoning caused by waste accumulation in the intestine. Black sesame is rich in iron and zinc, and also rich in antioxidant substances, which is a traditional beauty and fitness food. Red beans contain 20% protein, which has the function of detoxification and diuresis. Cooking with rice in summer has a certain nourishing effect. Reminder: Cooking bean porridge in pressure cooker is faster and the texture is soft and rotten. Soak red beans for 4 hours before cooking, and the taste is better. Yogurt mixed with jelly powder (yogurt, agar or gelatin, fresh fruit or canned fruit) Comments: Yogurt is an ideal nutritious food in summer. It is rich in protein, B vitamins and a lot of calcium, with high digestibility and active lactic acid bacteria, which can effectively improve the body's resistance. Because the lactose in yogurt is partially decomposed and contains lactase produced by lactic acid bacteria, anyone can benefit from the nutritional and health care function of yogurt. Yogurt and fruit or canned fruit pieces are made into jelly, which has bright color, refreshing and sweet taste and excellent eating feeling. Reminder: canned peaches, canned oranges, fresh kiwis and fresh strawberries are bright in color and soft in texture, which are most suitable for making yogurt jelly. Cucumber vegetables need timely hydration in summer more than other seasons. Moreover, the water in vegetables is filtered by multi-layer biofilm, which is natural, clean, nutritious and bioactive. In summer, the water content of melon vegetables is above 90%, and the water content of wax gourd is the highest among all vegetables, reaching 96%, followed by cucumber, cucumber, towel gourd, bergamot, pumpkin, bitter gourd and watermelon. In other words, eating 500 grams of melons and vegetables is equivalent to drinking 450 ml of high-quality water. In addition, all melon vegetables have the characteristics of high potassium and low sodium, which can lower blood pressure and protect blood vessels. The most important factor that cold dishes affect human body in summer is the poison of summer dampness. Eating some cool vegetables is conducive to promoting fluid production and quenching thirst, relieving summer heat, clearing away heat and purging fire, expelling toxin and relaxing bowels. What vegetables are cold to eat in summer? Cucumber vegetables, except pumpkin and melon, are warm, and others, such as bitter gourd, loofah, cucumber, cabbage melon, watermelon and melon, are cool vegetables. In addition, tomatoes, eggplant, celery, chrysanthemum brain, sunflower (purple leaf), lettuce, asparagus, watercress, cold potato and so on. It is also a cold vegetable. The germs of "sterilized" vegetables breed and spread rapidly in summer, which is a season of frequent diseases, especially intestinal infectious diseases. At this time, eating more "sterilized" vegetables can prevent diseases. This kind of vegetables include: garlic, onion, leek, green onion, green garlic, garlic oil and so on. Onion and garlic vegetables are rich in broad-spectrum fungicides, which can kill and inhibit a variety of cocci, bacilli, fungi and viruses, among which garlic is the most prominent. In recent years, it has been found that the main effective component of garlic is allicin, and alliinase loses its activity after heating, so garlic is best eaten raw. Cucumber vegetables need timely hydration in summer more than other seasons. Moreover, the water in vegetables is filtered by multi-layer biofilm, which is natural, clean, nutritious and bioactive. In summer, the water content of melon vegetables is above 90%, and the water content of wax gourd is the highest among all vegetables, reaching 96%, followed by cucumber, cucumber, towel gourd, bergamot, pumpkin, bitter gourd and watermelon. In other words, eating 500 grams of melons and vegetables is equivalent to drinking 450 ml of high-quality water. In addition, all melon vegetables have the characteristics of high potassium and low sodium, which can lower blood pressure and protect blood vessels. The most important factor that cold dishes affect human body in summer is the poison of summer dampness. Eating some cool vegetables is conducive to promoting fluid production and quenching thirst, relieving summer heat, clearing away heat and purging fire, expelling toxin and relaxing bowels. What vegetables are cold to eat in summer? Cucumber vegetables, except pumpkin and melon, are warm, and others, such as bitter gourd, loofah, cucumber, cabbage melon, watermelon and melon, are cool vegetables. In addition, tomatoes, eggplant, celery, chrysanthemum brain, sunflower (purple leaf), lettuce, asparagus, watercress, cold potato and so on. It is also a cold vegetable. The germs of "sterilized" vegetables breed and spread rapidly in summer, which is a season of frequent diseases, especially intestinal infectious diseases. At this time, eating more "sterilized" vegetables can prevent diseases. This kind of vegetables include: garlic, onion, leek, green onion, green garlic, garlic oil and so on. Onion and garlic vegetables are rich in broad-spectrum fungicides, which can kill and inhibit a variety of cocci, bacilli, fungi and viruses, among which garlic is the most prominent. In recent years, it has been found that allicin is the main effective component of garlic, and alliinase loses its activity after heating. Therefore, it is best to eat garlic raw in hot summer, and the diet should be based on the principle of clearing up the spleen, eliminating summer heat and dampness, and it is not advisable to choose fatty, sweet and delicious, hot and dry products. Instead, eat some light food with nourishing yin, and make all kinds of delicious food through reasonable cooking, which can not only stimulate appetite, strengthen nutrition, but also relieve summer heat and strengthen the body. In addition, you can also eat some medicated porridge, such as mung bean porridge, lotus leaf porridge, etc., which has a certain effect of dispelling summer heat and promoting fluid production. First of all, add enough protein. At high temperature, the intake of protein should be increased by 10%- 15% on the usual basis, and the protein in fish, meat, eggs, milk and beans is better. Secondly, supplement enough vitamins. In summer, the human body's demand for vitamins is twice or more than the ordinary standard. Vitamin B 1, vitamin B2, vitamin C, vitamin A and vitamin E have certain effects on improving heat resistance and physical strength. Fresh vegetables and summer fruits are especially rich in vitamin C, and B vitamins are more abundant in cereals, beans, animal livers, lean meat and eggs. At the same time, it is necessary to supplement enough water and inorganic salts. When the body sweats a lot or the body temperature is too high, not only is there water shortage in the body, but also a lot of sodium and potassium will be lost. It is best to replenish water several times in a small amount, which can slow down body perspiration and reduce evaporation of water in the body. Summer diet aftercare, in addition to paying attention to supplement some nutrition, you must also eat more food that clears away heat and promotes diuresis. Among them, heat-clearing food should be eaten in midsummer, and dampness-promoting food should be eaten in long summer, because Chinese medicine believes that "long summer is wet." For example, eat more watermelon, bitter gourd, dark plum, tomato, mung bean, cucumber and other foods. Food hygiene in high temperature season is particularly important, so it is necessary to develop good food hygiene and personal hygiene habits: food raw materials are fresh, and it is best to eat them now; Raw fruits should be washed, scalded or disinfected; When making cold salad, vinegar and garlic should be added to the seasoning, which can not only flavor, but also sterilize and stimulate appetite. The diet should not be too cold to prevent pathogens from taking advantage of it. The summer climate is hot, and people's digestive function is relatively weak. Therefore, the diet should be light, not greasy and sweet. Eat more miscellaneous grains to cool your body, and don't overeat hot food to avoid getting angry. Eating melons and fruits in cold sex should be enough, and not overeating, so as not to damage the spleen and stomach. Products with strong flavor and high fat should be less and not more, so as to avoid the disease of hot air furuncle. References:

Health preserving theory