What foods do you eat in hot season?

1 Drink more porridge soup and replenish electrolytes

In summer, you should supply enough water-containing food, but it is more important to replenish all kinds of minerals lost during sweating, especially sodium and potassium. Some people drink sweet drinks in summer, eat a lot of sweet fruits and vegetables every day, but rarely eat salty meals seriously. When sweating heavily, they may be short of sodium, making their bodies tired and weak. If you drink salt water and eat pickles, but don't supplement enough fruits and vegetables, it is prone to potassium deficiency. When potassium is deficient in the body, people's resistance to heatstroke will decrease.

Ordinary sweet drinks only contain sugar and water, but they can't provide electrolytes such as sodium, potassium, calcium and magnesium, and they don't contain vitamins. Therefore, we should not only quench our thirst with sweet drinks, but also eat as many fruits and vegetables as possible. We should also prepare nutritious porridge soup and summer drinks at home, especially bean soup and bean porridge, which are most helpful for supplementing minerals such as potassium and magnesium. Green tea, flower and fruit tea and sour plum soup are also better choices. If you sweat a lot, you need to add a little salt to the soup, the concentration is about .3%, and a little salty taste is enough, and you don't need to get the concentration of normal saline.

When drinking soup, you should pay attention to a small amount and many times, because binge drinking may cause sudden sweating and loss of appetite. The drink just taken out of the refrigerator must be put down at room temperature for a while before drinking, so as to avoid causing sudden contraction of gastrointestinal blood vessels and even convulsions.

2 Eat milk, eggs and beans every day

At the high temperature above 35℃, human body will lose a lot of protein through perspiration, and at the same time, protein decomposition in the body will also increase. Especially in sultry weather, people often lose their appetite and don't like to cook, so it is easy to have insufficient intake of protein. Snacks, drinks and cold drinks cannot provide enough protein. Therefore, it is necessary to ensure a cup of yogurt/milk, an egg/more than half of a duck egg, plus a bean product or a bowl of bean porridge every day, and often eat some fresh cooked lean meat and fish, such as steamed fish and sauced beef, to supplement protein and trace elements such as iron and zinc.

3 vegetables, fruits and miscellaneous grains: supplying vitamins

In summer, more vitamin C and vitamins B1 and B2 are lost from sweat every day. Lack of these vitamins will make people feel tired, reduce their resistance and work efficiency. According to the measurement, the requirement of water-soluble vitamins in high temperature weather is more than twice as much as usual. A good way to supplement vitamin C is to eat more vegetables and fruits. The good foods to supplement vitamin B1 are beans such as mung beans, red beans and lentils, and coarse grains such as corn, barley and oats. The good sources of vitamin B2 are milk and green leafy vegetables. If you don't have a good diet, you'd better supplement 1-2 tablets of vitamin B complex and 2-3 tablets of vitamin C every day. With enough vitamins and minerals, you can still be full of energy in summer!

4 Attract appetite, eat a little more meals

In high temperature environment, the secretion of digestive enzymes decreases and the digestive function decreases. Therefore, food in summer should be light and refreshing, and the appearance and pattern of food should attract appetite. The principle of seasoning is to use less oil and more vinegar; In the number of meals served, it is advisable to have a small number of meals, and to add meals appropriately during the cool weather. Although it is very refreshing to eat food with light bitterness and sour sweetness, it is more beneficial to stimulate appetite and digestion and absorption for people with poor digestion if a little salty and spicy seasoning is added properly.

5 warning: cold drinks are not good for relieving summer heat

It is a common problem for many people to love cold drinks in summer. In fact, cold drinks can only make the mouth feel cool, but they are not good for relieving summer heat. Studies have proved that cold drinks can't lower people's body temperature. On the contrary, blood vessels contract due to cold, which reduces the speed of body heat dissipation. In addition, cold drinks contain a lot of sugar and have a high osmotic pressure, so they can't quench their thirst, but the more they eat, the more thirsty they may be.

The second harm of cold drinks is that the blood vessels in the gastrointestinal wall contract, the secretion of digestive juice decreases, and the digestive ability decreases. Especially for people with poor digestion on weekdays, gluttony for cold drinks will make things worse. Some girls even have stomachache because they have eaten too many cold drinks in summer.

the third harm of cold drinks is to reduce the resistance of the throat and stomach. Because blood vessels contract, gastric juice decreases and sterilization ability decreases, people are prone to respiratory tract infection and digestive tract infection.

the fourth harm of cold drinks is unbalanced nutrition. Children's gluttony for cold drinks before meals hinders their appetite, resulting in insufficient food for three meals, and the value of cold drinks is very low. Relying on them to satisfy their hunger will inevitably affect their growth and development in summer. Ice cream is the cold drink with the highest nutritional value, but its fat content is high, so dieters should pay attention to control it. Ordinary popsicles and ice cream are mainly made of sugar, and many food additives such as thickener, sweetener, phosphate and essence are added, so the content of nutrients needed by human body is very low.

Therefore, it is suggested that children should limit the number of cold drinks they eat, only one drink a day, and not before meals. If possible, using yogurt instead of ice cream and fruit instead of popsicles is more conducive to summer health.