Six guidelines for family nutrition in summer

Every summer, many people will have poor appetite, reduced digestive function, and prone to fatigue, epigastric discomfort, and some people are prone to gastrointestinal disorders. This is because people on hot days sweat more, and the body's water, sodium chloride and water-soluble vitamins (mainly vitamin B1 and vitamin C) will also be lost with sweat, causing water and salt metabolism disorders; also making blood The formation of gastric acid necessary to reduce the chloride ion reserve, resulting in lower acidity of gastric juice; a lot of sweating will also cause excessive loss of potassium in the body; coupled with heat, the blood is concentrated in the body surface, and the gastrointestinal tract blood supply is reduced; the body heat storage and Excessive sweating also reduces the activity of various digestive enzymes in the gastrointestinal tract. These bad changes will directly or indirectly cause loss of appetite and digestive disorders. If not handled properly, it will also induce other gastrointestinal disorders. Therefore, in the hot summer, we must pay attention to dietary adjustment and take effective scientific measures accordingly.

Fu Zi comes from "bitter"

The alkaloids contained in bitter foods have pharmacological actions such as relieving heat and heat, promoting blood circulation, and relaxing blood vessels. The proper intake of bitter foods on hot days not only clears the heart, refreshes and refreshes the body, but also increases appetite and spleen.

Beer: Beer is rich in Amino Acids, proteins, sugar, minerals and other components that are beneficial to human health and is known as “liquid bread”. Drinking some of the beer in summer can help stomach, clear the eyes, dispel heat, relieve thirst, stop coughing, diuresis, eliminate fatigue, and restore stamina. It is an ideal summer drink.

Bitter gourd: Take the unripe green fruit to make vegetables, ripe fruit can be eaten raw, can be cold and stir fry, fish, fresh and refreshing, unique flavor. Bitter gourd has the effects of increasing appetite, aiding digestion, removing heat, relieving fatigue, clearing the heart and improving eyesight.

Bitter bamboo shoots: bitter bamboo shoots taste bitter with sweet, cool and not cold, with summer heat detoxification, Jianwei Xiaoji and other effects. People often use bitter bamboo shoots, pork ribs, green vegetables and other raw materials to create a variety of delicious food, delicious and delicious, can be regarded as top grade summer vegetables.

In addition, bitter foods such as bitter herbs, tea and coffee can also be used as appropriate. It should be noted that eating bitter foods should not be excessive, otherwise it may cause nausea, vomiting and other symptoms.

Pay attention to salt and vitamin supplements

In the summer, the human body evaporates a lot and the loss of sodium chloride is relatively high. Therefore, it is necessary to pay attention to supplemental salt while supplementing moisture. Drink some salt water every day to keep the acid-base balance and osmotic pressure relatively stable. Nutritionists also recommend that vitamin B 1, vitamin B 2 2 mg, and calcium 1 g per person per day should be optimal during the hot season, which can reduce the consumption of carbohydrates and tissue proteins in the body and benefit human health. Therefore, summer should eat more foods rich in the above nutrients, such as watermelon, cucumber, tomato, beans and animal liver, shrimp, etc., can also drink some fruit juice.

Do not eat cold drinks and drinks

When the weather is hot, eat some cold drinks or drink some of the drinks, which can play a certain role in cooling off. Cold meals such as ice-cream and briquette are made from milk, starch, sugar, and other materials. Excessive consumption may cause the gastrointestinal temperature to drop, causing irregular shrinkage, which may induce abdominal pain, diarrhea and other illnesses. There are many types of beverages, and more drinks can affect appetite, and can seriously damage the spleen and stomach or cause gastrointestinal disorders.

Do not forget potassium in summer

In summer days, sweating is more and more potassium ions are lost with perspiration. The resulting hypokalemia phenomenon can cause fatigue, dizziness, headache, loss of appetite and other symptoms. The most effective way to prevent potassium deficiency on hot days is to eat more potassium-containing foods. Fresh vegetables and fruits contain more potassium, and you can eat more strawberries, apricots, litchi, peaches, plums, etc.; green onions, celery, and soy beans in vegetables. It is also rich in potassium. Tea also contains more potassium, hot tea and more days, can not only heat, but also potassium, can be described as killing two birds with one stone.

Pay attention to food hygiene

It is particularly important for food and hygiene in summer days. It is necessary to develop good diet hygiene and personal hygiene habits. Do not buy spoiled food ingredients; the best meal is to eat fresh; raw fruits and vegetables should be cleaned and disinfected; when making cold dishes, garlic and vinegar should be added, which can not only season but also sterilize and increase the appetite; The weather is hotter and the food is not too greedy to prevent pathogenic microorganisms from taking advantage of it.

The best summer days

In terms of dietary nourishment, the hot days are based on the principle of clearing, spleen, and moisturizing. Fermented sweet and hot products should not be eaten, but should choose foods with light and nourishing effect, such as duck, shrimp, squid, lean meat, edible quails (mushrooms, mushrooms, oyster mushrooms, white fungus, etc.), glutinous rice, etc. . After reasonable cooking, it can be used to make a variety of delicious foods. It can not only increase appetite, supplement nutrition, but also can refresh the body. In addition, you can also eat mung bean porridge, lentil porridge, lotus porridge, mint porridge and other "detoxification porridge", they have a certain degree of repellent summer Sheng Jin effect, but also delicious.

In addition, in the high-temperature environment, protein metabolism in the human body is accelerated, and energy consumption is increased. Therefore, the supply of protein must be increased. The daily intake of 100-120 grams is appropriate, and it requires more than half of fish, lean meat, High-quality protein such as chicken, eggs, milk and soy products to meet the metabolic needs of the summer. At the same time, in order to increase appetite, we should strive to cook delicious food in the production of food, pay attention to the increase and change of color varieties, but also can choose some spice seasonings.

Sweetener is a food additive that provides a sweet taste like that of sugar while containing significantly less food energy. Some sugar substitutes are natural and some are synthetic. It allows you to enjoy sweet tasting foods without the extra kilojoules from sugar. It can be beneficial for anyone trying to lose weight and control their sugar intake. Sweetener also does not contribute to tooth decay, as they are not broken down to acid by bacteria in dental plaque.


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