1, low-calorie diet in summer
(1) orange fragrant fish pieces
Ingredients: 200g of fish, 2 fresh oranges, egg yolk 1 piece, 30g of starch, 4 teaspoons of salt 1 spoon, cooking wine 1 spoon, tomato sauce12 tablespoons, white vinegar1spoon, 3 teaspoons of sugar, and appropriate amount of vegetable oil.
Practice: Slice the fish obliquely with a sharp knife, cut it into 8 mm thick slices, grab the fillets evenly with salt and cooking wine, marinate for 10 minutes, then add egg yolk, grab the fillets evenly and wrap them with egg yolk, add 30 grams of corn starch, and grind the fillets evenly. Juice 1.5 fresh oranges with a juicer for later use, mix fresh orange juice with white sugar, white vinegar and tomato sauce in a bowl to make flavor juice, and put 1 teaspoon corn starch+1/2 tablespoons water in a bowl to make water starch. Heat the hot vegetable oil in the pot to 170℃, add the fish fillets and fry until the surface is golden yellow, then reheat the oil in the pot and add the fish fillets and fry for about 30 seconds. Leave 1 tbsp vegetable oil in the pot, pour the sauce into the pot and cook it on low heat until the sugar is dissolved, add the prepared water starch to thicken it, stir it with a spatula while cooking on low heat until the sauce becomes thick, and heat it to pour the cooked sauce on the fish pieces.
(2) Braised radish and kelp
Ingredients: kelp and radish, clove, star anise, cinnamon, pepper, walnut kernel, vegetable oil and soy sauce.
Practice: soak kelp in water 1 day 1 night (changing water twice in the middle), then wash and shred, and cut radish into thick shreds. Cook vegetable oil, stir-fry with shredded kelp for a few times, add clove, star anise, cinnamon, pepper, walnut kernel, soy sauce and water to boil, change the heat to medium heat until kelp will rot, and then add shredded radish for stewing.
(3) Lentinus edodes lean meat
Ingredients: 1 egg, 20g lean pork. A little soy sauce, salt, mushrooms, milk and cooking wine.
Practice: break the eggs and add salt, cooking wine, soy sauce and milk. Slice the lean pork and add a little salt, cooking wine and soy sauce to make it ignorant; Slice the mushrooms. Put lean pork and mushrooms in a large bowl and pour in the broken egg juice. Steamed in a rice cooker, ready to eat.
(4) Lotus leaf porridge
Ingredients: fresh lotus leaf 1 tablet (about 200g), japonica rice100g, and proper amount of sugar.
Practice: Wash rice and add water to cook porridge. When cooked, wash the fresh tea leaves and cover the porridge, stew for about 15 minutes, remove the lotus leaves, turn the porridge into light green, and cook for a while. Take it with sugar and you can take it at any time. It can clear away heat and relieve summer heat, promote fluid production and quench thirst, and reduce fat and weight.
(5) celery with bean curd skin
Ingredients: tofu skin 1 piece, celery 250g, salt.
Practice: start the oil pan, put the tofu skin into the pan, fry it with medium fire until the skin of the tofu skin bubbles, take it out and cut it into small pieces with a knife for later use. Select celery leaves, wash them and cut them into 2.5 cm long sections for later use. Heat a wok, add 1 tbsp oil, add celery and bean curd skin, and stir fry quickly and evenly. Add seasoning and a little water and cook slowly until the tofu skin is soft.
2. Precautions for summer diet
1. Ensure sufficient supply in protein. At high temperature, protein decomposition of human body increases, and urine nitrogen excretion increases, resulting in negative nitrogen balance. Therefore, the intake of protein should be moderately increased, but not too much, so as not to increase the burden on the kidneys. Among them, fish, meat, eggs, milk and beans are high-quality protein, accounting for 50% of protein's intake.
2. Eat more fruits and vegetables and provide enough vitamins. Sweating at high temperature leads to a large loss of water-soluble vitamins, especially vitamin C, which is twice the standard. At the same time, vitamin B should be supplemented. Fresh vegetables and fruits ripe in summer such as tomatoes, watermelons, bayberry, peaches and plums are extremely rich in vitamin C. Vitamin B is abundant in cereals, beans, animal livers, meat and eggs. In summer, people can supplement these foods or take some yeast tablets orally.
3. Supplementing water and inorganic salts when the human body sweats a lot or the body temperature is too high 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. The supplement of water and salt is in the form of soup, and vegetable soup, broth and fish soup can be selected alternately. Drinking a small amount of soup before meals can also stimulate appetite. For people who sweat a lot, a certain amount of salty drinks should be added between meals. In addition, you can also eat some fruits and vegetables with high potassium content, such as rape, celery, edamame, mushrooms, potatoes, laver, peanuts, oranges, red dates and so on.
4. Eat more foods that clear away heat and damp. Eat heat-clearing food in midsummer Commonly used heat-clearing foods include watermelon, bitter gourd, peach, strawberry, tomato, mung bean and cucumber. And skillfully use garlic, ginger, vinegar and other seasonings to increase appetite; The main foods for strengthening the spleen and promoting diuresis are winter melon, pumpkin, bitter vegetable, ginger, lotus root, coix seed, yam and so on.
5. The diet is light. In summer, when the temperature is high, you sweat more and drink more water, the gastric acid is easily diluted, the secretion of digestive juice is relatively reduced, and the digestive function is weakened, resulting in poor appetite. Coupled with factors such as lack of sleep in hot days, gluttony and cold food, if you enter greasy food again, it will inevitably increase the burden on the stomach and affect digestion. Therefore, it is advisable to eat less greasy food, and the diet in summer should be light and peaceful. In addition, eating porridge at breakfast and dinner can not only quench thirst, relieve summer heat, but also nourish the body. Such as mung bean porridge, lotus seed porridge, lotus leaf porridge, lotus root porridge, preserved egg porridge and so on.
6. Pay attention to cooking methods. Diet should be easy to digest, with good color, smell and taste. It is advisable to eat more cold dishes or cooked food, and add some hot and sour condiments to adjust the taste to increase appetite. When eating, you can also eat pickles and seasoning dishes, which not only helps the next meal, but also supplements salt.
7. The diet should not be too cold. Although the weather is hot in summer, it is not advisable to eat cold drinks, popsicles, chilled beer, chilled fruits, etc. For example, the watermelon in the refrigerator should not be taken out instantly, but should be left at room temperature for a while before eating. Because a large number of supercooled foods will cause sudden contraction of gastrointestinal blood vessels, causing gastrointestinal dysfunction, gastrointestinal spasm, abdominal pain, diarrhea, and digestive and absorption disorders. Especially for some patients with chronic diseases, eating cold drinks should be selective and temperate. In addition, you can't eat too much in summer, especially at dinner. Especially for the elderly and children, their digestive ability is weak, which is even worse in summer. If they eat too much and can't digest it, it is easy to damage the spleen and stomach and lead to stomach pain.
8. Food hygiene is very important. Summer is the frequent season of intestinal infectious diseases and bacterial food poisoning. Pay attention to cleaning and disinfection when eating raw vegetables and fruits. Don't eat spoiled food, eat leftovers after they are fully heated, and don't drink raw water. In addition, household chopping boards must be thoroughly cleaned with detergent (especially cracks and knife marks), then washed with clear water and naturally dried. It is best to use chopping boards and knives when they are raw and cooked, which can not only ensure the hygiene of operation, but also prevent diseases from entering the mouth.