The temperature rises and the appetite is poor? 3 Tips for Summer Health Diet Share with You

Tomorrow is the summer solstice-summer is coming.

As the temperature rises, most parts of the country have entered the [barbecue] [cooking] mode. The weather is stuffy and hot, and sweat is already sweating when you go out for a little two steps.

It is better to have an air-conditioning fan at home, but I am often depressed, too lazy to cook with hot work, and have no appetite for what.

The temperature rises and the appetite is poor. What should I do?

Teacher Fan Zhihong has come to give us advice again.

Is there anything special about what’s physical condition in summer?

Understanding this problem will help us to adjust our diet in a targeted way.

On the one hand, in hot seasons, the body must sweat a lot to maintain its body temperature.

In addition to water, sweat also contains minerals such as sodium, potassium, calcium, magnesium, some vitamin C and a variety of B vitamins, as well as a small amount of protein and amino acids. Therefore, when you sweat too much, minerals and vitamins will be lost to a certain extent.

On the other hand, the external high temperature makes the body’s blood flow to the body surface more, the blood supply to the digestive system is relatively reduced, the digestion and absorption capacity becomes poor, and the appetite is not good.

This makes it easy for people to be in a state of lack of nutrition. As a result, the feeling of loss of appetite and weak limbs will be aggravated.

To break this vicious circle, we must make great efforts in diet.

Try the following 3 tricks.

1. Fresh fruits and vegetables coarse cereals are appetizing and nutritious.

As mentioned earlier, due to increased perspiration, the loss of water-soluble vitamins is also more than usual.

A good way to supplement vitamin C is to eat more vegetables and fruits.

A large bowl of fresh vegetables such as soft boiled wax gourd and loofah, plus a bowl of blanched green leafy vegetables, eating a kilo of vegetables at a meal is not a problem.

Eat a big tomato between meals, use steamed pumpkin, steamed yam and steamed potato instead of some staple food, and you can add another kilo of vegetables.

In this way, it doesn’t take any effort to eat 2 kg of vegetables every day. Eat one or two fist-sized fruits and you can easily get a large amount of vitamin C and potassium.

A good food for vitamin B1 supplement is beans.

Mung beans, red beans, lentils, green beans, tender peas, tender broad beans, etc. are all fine. There are also barley, oats, millet, black rice and other coarse grains.

Good sources of vitamin B2 are yogurt, egg yolk and various green leafy vegetables.

Boiling eight treasures porridge with whole grain miscellaneous beans instead of white rice is a good idea to improve the nutrition supply of staple food in summer, and it can also play a role in supplementing water.

Adzuki beans, mung beans, kidney beans, peas, lentils, etc. contain 3 times as much protein as rice. They are used to cook porridge with brown rice. After cooling, they are refreshing and delicious to eat. They can supplement B vitamins and minerals as well as a lot of protein.

Red bean paste, mung bean paste, kidney bean cake, pea yellow, etc. with less sugar, as well as fresh water chestnut and water chestnut, are also good summer sweets, which are more beneficial than greedy cold drinks.

2. Eat enough protein and be healthy.

A small amount of protein will be lost with sweat, and the decomposition of protein in the body will also increase in high temperature. In addition, people are not willing to eat well, which makes it more likely to cause insufficient protein intake.

Dr. Clove’s advice is that it is best to eat one or two lean meat or fish every day and cook them light. For example, cut chicken, shredded chicken with cucumber, spiced beef, steamed fish, etc., or fried shrimp, mixed with vegetables, make a light salad.

Add 1-2 eggs and some bean products such as water tofu, shredded tofu and dried tofu.

In addition, it is best to ensure one cup of yogurt or milk every day. People who do not like milk or yogurt can drink more soya-bean milk.

In addition to soybean milk and black soybean milk, it can also be made into black bean mung bean brown rice milk, soybean red bean black rice milk, soybean sesame oat milk, etc. It is thin and has a certain viscosity of grain soybean milk, which can be used instead of white rice porridge or as a daily beverage.

It can not only supplement protein, but also supplement the insufficient intake of some staple foods, and save the trouble of filtering bean dregs.

3. Drink porridge soup instead of sweet drinks to enjoy delicious health.

Ice cream, ice cream, cold drinks, carbonated drinks, etc. are enjoyable to eat, but because of high sugar content, the thirst quenching effect is very poor.

In addition to eating more fruits and vegetables, it is a better idea to prepare nutritious porridge soup and summer-heat relief drinks.

Mung bean soup, red bean soup and lentil soup are all traditional summer-heat relief drinks. Brown rice porridge soup, millet porridge soup, oatmeal porridge soup, barley tea and buckwheat tea are also very good.

These beans and whole grain soups are most helpful for supplementing minerals such as potassium and magnesium and B vitamins.

In addition, green tea, black tea, oolong tea, flower and fruit tea with little or no sugar are also better choices, which can supply potassium and polyphenol antioxidants.

For friends who stick to high-temperature jobs, if they sweat too much, they can add a little salt to the above soup, and it is better to just feel a little salty (about 0.3% salt).

Remind me that even if you feel thirsty, you should pay attention to a small amount of soup many times.

Binge drinking may cause sudden and massive perspiration, leading to anorexia, changes in body fluid osmotic pressure and electrolyte imbalance.

For middle-aged and elderly friends, the drinks just taken out of the refrigerator are recommended to be drunk at room temperature for a while to avoid abdominal pain caused by too cold to stimulate gastrointestinal tract and spasm.

The above three moves are not complicated, are they?

I believe many friends have actually done so more or less. I’d like to summarize and sort it out here to give you a reference.

With sufficient nutrition, adjust the indoor temperature and have a good sleep, you can still have a good appetite and energy in hot summer.