What are the dietary precautions in hot summer weather?

The dietary precautions in hot weather in summer are:

1. Replenish water in a timely and quantitative manner.

Under the high temperature in summer, the skin is prone to sweating, making people more likely to lose body fluids and often feel thirsty, so pay attention to replenishing water. Don't wait until you are thirsty to drink water. Drink water regularly and in small amounts. If you don’t like the taste of plain water, you can drink tea, lemonade, mung bean soup, etc., and drink less sugary drinks. The "Dietary Guidelines for Chinese Residents" recommends that adults drink 1500ml to 1700ml of water (7 to 8 cups) every day.

2. Pay attention to replenishing electrolytes

In the high temperature environment in summer, skin perspiration not only loses body fluids, but also electrolytes such as sodium, potassium, calcium, magnesium, etc. will also be lost. Potassium deficiency is one of the causes of heat stroke. If the body loses too much potassium ions, it can cause functional or pathological changes in the neuromuscular, digestive, cardiovascular, urinary, central nervous and other systems, leading to symptoms of heat stroke, such as fatigue and fatigue. , lack of energy. Most foods contain potassium, but fruits and vegetables are the best sources of potassium. Vegetables and fruits with high potassium content are bamboo shoots, seaweed, mushrooms, black fungus, strawberries, peaches, etc. Soy products such as soybeans, broad beans, adzuki beans, edamame, and adzuki beans also contain high levels of potassium. Green vegetables, nuts, and whole grains are rich in magnesium. Milk and its products are the best sources of dietary calcium. Soybeans and their products are also a good source of calcium. When taking sodium supplements, be sure to take them in moderation. Too much sodium can increase the risk of high blood pressure.

3. Pay attention to supplementing vitamins and minerals

People often lose appetite in summer. In addition, in order to cool down, they like to eat ice cream and drinks with higher energy, and these foods contain higher amounts of vitamins and minerals. High energy affects the intake of staple food, but it contains less vitamins and minerals, so the body will suffer from vitamin and mineral deficiencies. Vegetables, fruits, whole grains, etc. contain more vitamins and minerals and can be eaten in moderation. For example, foods rich in vitamin B1 include cereals, beans and dried fruits, and animal offal (heart, liver, kidney), lean meat, and eggs are also high in content; vitamin B2 is mainly found in milk, eggs, Among various meats, offal, cereals, vegetables and fruits; the main source of vitamin C is fresh vegetables and fruits, such as green, red and yellow peppers, spinach, leeks, tomatoes, citrus, hawthorn, kiwi, fresh dates, Grapefruit, strawberries and oranges; dietary sources rich in vitamin A include preformed vitamin A (retinoids) contained in various animal foods and vitamin A contained in various red, yellow and green vegetables and fruits Protocarotenoids.

4. Ensure the intake of high-quality protein

In summer, appetite decreases and food intake is reduced. In order to ensure adequate intake, high-quality protein should account for more than half. Foods rich in high-quality protein include lean meat, fish, eggs, milk, soybeans and soy products.

5. Choose light foods to increase appetite.

The cooking method in summer is recommended to be light, with more steaming, stewing and less frying. In order to increase the taste of food, you can use more condiments such as onions, ginger, garlic, vinegar, etc., which can not only increase appetite but also promote digestion. Eating more fruits and vegetables with higher vitamin C content can also increase appetite to a certain extent.

6. Don’t be too "cool" with food

Drinking a glass of iced beverage is certainly very refreshing, but this behavior of "coveting" to cool down will irritate the gastrointestinal system , affecting the secretion of gastric juice and causing loss of appetite, causing indigestion, anorexia, abdominal distension and pain, diarrhea and other gastrointestinal diseases. Therefore, don’t overdo it by eating large amounts of cold food.

7. Pay attention to food hygiene.

In the high temperature and high humidity environment in summer, the reproduction of various pathogenic microorganisms will be accelerated, and food will be more susceptible to spoilage. It is recommended not to eat in restaurants with poor sanitary conditions; you should also pay attention to the low temperature of the ingredients you buy home. Store raw and cooked foods separately to prevent food cross-contamination, and avoid eating food that has been left out for too long.