Experts suggest that the summer diet should be light, bitter, cold, nutritious and digestible food, avoid eating sticky and indigestible food, and don't be too full and hungry; Pay attention to strengthening the spleen and nourishing the stomach to promote digestion and absorption. Specifically, summer diet is your "three clean-ups".
Choose food easily:
Nutritionists believe that in hot summer, people often encounter summer heat and dampness, skin sores and diarrhea, loss of body fluid, and poor spleen and stomach function. Therefore, in the diet, eat some cold, light and digestible foods, especially bitter foods, and eat less greasy and spicy things that get angry. Dietotherapy is called tonic because light food can clear away heat, purge fire, astringe sweat, and replenish fluids, and can also stimulate appetite and supplement its nutrition. From the perspective of clearing away heat and nutrition, light food can be roughly divided into three categories:
1. protein is rich in fish, lean meat, eggs, milk and beans, and the daily supply needs to reach about 100g.
The second is light porridge. Huang Yunhe, a health care scientist in Qing Dynasty, pointed out that eating porridge in summer is "one province and two Jin Run, three flavors and four benefits, and five easy to digest". Generally speaking, eating mung bean porridge, red bean porridge, tea porridge, lily porridge and lotus seed barley porridge in summer is the most suitable. Mainly porridge, lean and thin.
The third is fresh vegetables and fruits rich in various vitamins. In a hot environment, sweat excretes more water-soluble vitamins (especially vitamin C), which easily leads to insufficient vitamin content. Fresh vegetables and fruits ripe in summer, such as tomatoes, watermelons, bayberries, melons, strawberries, peaches and plums. Are extremely rich in vitamin C, which is good for eating.
The drink should be cold.
In the hot summer, when people are sweating, thirsty and upset, drinking a cool drink is really refreshing and wonderful. It can not only supplement the water and salt lost by the human body, but also increase the necessary nutrition. Tea phenol contained in green tea has the first anti-cancer effect among all beverages, and green tea also contains fluorine, which can prevent dental caries and dental plaque. Second, Coix seed mung bean soup, sweet and cool, rich in protein, phospholipids, carotene, riboflavin and nicotinic acid. Then there is Sour Plum (Prunus mume) Decoction, which has a certain therapeutic effect on summer heat polydipsia, deficiency heat thirst, long diarrhea time, dysentery and bloody stool.
It is worth mentioning that many people confuse light diet with cold drinks. In fact, these are two different concepts. Cold drinks are popular in hot weather. Proper consumption can play a certain role in dispelling summer heat, but it is not advisable to eat too much. Cold food is cold food, and the combination of cold and dampness will damage the spleen and stomach, leading to diarrhea and abdominal pain. Ice cream is mostly made of milk, egg powder, sugar and so on. Although the nutrition is acceptable, overeating will lower the gastrointestinal temperature. Cause irregular contraction of gastrointestinal tract and induce abdominal pain. Drinking too much will damage the spleen and stomach, affect appetite, and even cause gastrointestinal dysfunction. Therefore, it will vary from time to time. Drinking too many colds or even "freezing" your body is harmful.
Clean diet.
Special attention should be paid to the cleanliness of diet in summer.
Specific measures: First, do not drink raw water. There are all kinds of bacteria in raw water that can easily cause gastrointestinal diseases. Second, pay attention to disinfection when eating fruits and vegetables raw. Three, the raw materials of food should be fresh, pay attention to the preservation of fresh meat, seafood, vegetables, eggs, fruits and other foods, do not eat rotten food. Fourth, it is best to cook and eat now, and try to avoid eating leftovers. Studies show that all green leafy vegetables contain different amounts of nitrate, and if the leftovers are left for too long, the nitrate will be reduced to nitrite. In the heating process, not only can nitrite not be removed, but also the residual nitrate in vegetables will be decomposed into more nitrite at high temperature, which will aggravate the toxicity. Fifth, it is best to eat garlic and vinegar in summer. Garlic and vinegar not only have a strong bactericidal effect, but also help to promote fluid production, stimulate appetite and help digestion.