What are the principles of healthy eating in summer?

It is very hot in summer, and many people can't eat. On the contrary, they like to eat some ice cream, cold drinks and so on. But it's not good for their health. If you want to enjoy summer to the fullest, you should also pay attention to the common sense of summer diet. So, what are the principles of healthy eating in summer? Even if you don't want to eat it in summer, you can eat more stomach-nourishing snacks with soft texture and light taste, such as pasta, steamed bread and oatmeal. What should you pay attention to in summer diet? Let's share some common sense about eating and keeping healthy in summer, so that you can have a healthy summer easily. Let's have a look. First, the principle of healthy eating in summer

1, pay attention to hydration.

It's hot in summer, so we must pay attention to eating more foods with sufficient water. For example, eat more fruits and vegetables ~ The water content of cucumber is 96.7%, while that of tomato is 94.5%. Watermelon, broccoli and cantaloupe are all experts in water supply ~

2. Pay attention to clearing away heat and reducing fire.

In summer, we are prone to get angry, and if the hot air can't be discharged, it will easily cause constipation, acne, or sores on the mouth and tongue! So ~ Pufen people must pay attention to a light diet, such as eating more mung bean sprouts, soybean sprouts, kelp, fungus, mushrooms, cucumbers, wax gourd and so on ~

3, eat more stomach food

It's sultry in summer. People always like to eat some cold, hot and sour food to wake up their stomachs, but it's easy to stimulate the spleen and stomach. If you don't want to eat, you can eat more stomach-nourishing snacks with soft texture and light taste, such as pasta, steamed bread and oatmeal.

4. Based on the principle of promoting fluid production and quenching thirst.

When you sweat a lot in summer, you often feel thirsty ~ so you can eat more food to quench your thirst, increase our appetite, and then meet the body's nutritional needs ~ such as eating more hawthorn, cherries, mangoes, plums and so on. As for three meals a day, you can eat boiled chicken with red dates, stewed corn with pineapple, stewed bones with water chestnut, scrambled eggs with tomatoes and so on.

5, should not be spicy

Because of the high temperature in summer, eating spicy food will aggravate internal heat and toxins when it is easy to get angry ~ so it is recommended to eat less or not to eat spicy food ~

6, diet should not be too cold

Don't eat too much cold food in summer, especially women and people with weak spleen and stomach, because it will affect the normal function of the spleen and stomach.

Second, the summer diet considerations

1, pay attention to eat more foods with high potassium content.

Because you sweat a lot in summer, you lose a lot of minerals such as sodium and potassium ions with sweat. Sodium ion is rich in food sources and does not need to be supplemented deliberately, while potassium ion is rich in peaches, bananas, spinach, potatoes, green onions, celery, strawberries, edamame, kelp, eggs and other foods, so you can eat more appropriately. In addition, tea is also rich in potassium ions, so drinking more tea in hot days can kill two birds with one stone.

2, pay attention to choose sour food.

Such as tomato, lemon, strawberry, dark plum, grape, hawthorn, pineapple, kiwi fruit, etc. Sour food usually contains more vitamin C, which is helpful for sun protection and oxidation resistance. At the same time, sour taste can stimulate saliva secretion, produce body fluid to quench thirst, strengthen stomach and promote digestion.

3, pay attention to the right amount of "hardship"

Bitter foods, such as bitter gourd, dandelion, beer, tea, coffee, chocolate, cocoa, etc., have antibacterial, anti-inflammatory, antipyretic, summer-heat relieving, refreshing and fatigue relieving effects. However, bitter food should not be eaten in excess at one time, and people who eat too much are likely to cause nausea, vomiting, nausea and other discomfort.

4, pay attention to more vitamins.

In particular, eat more foods rich in vitamin B. A variety of vitamins have synergistic effects and can help the body improve its resistance. Among them, vitamin B can effectively regulate metabolism, thus enhancing the function of the nervous system, playing a good relaxing role, which is very helpful for a good sleep in hot summer. Foods rich in vitamin B include coarse grains, beans, animal livers, lean meat and eggs. Vegetables and fruits, such as tomatoes rich in vitamin C, can effectively prevent the sun.

5, pay attention to add enough protein.

Protein is one of the main raw materials of human immune system, and enough high-quality protein can ensure good resistance. The foods with high content in protein are: fish, meat, eggs, milk and beans.

6, pay attention to control the intake of cold and spicy food.

The weather is hot and you are sweating outside. The most enjoyable thing you can think of is to drink a cold drink or hold a box of ice cream to cool down quickly, which may bring some discomfort.

7. Pay attention to hygiene in summer diet.

For the health problems of summer diet, everyone can't help but agree! It is best to cook and eat at home, and raw fruits and vegetables should be washed and disinfected. When making cold salad, add garlic paste and vinegar, which can not only flavor, but also sterilize and stimulate appetite.

Diet should not be too greedy to prevent pathogenic microorganisms from taking advantage of it. Try to eat less or not eat those roadside stalls, so as not to cause some gastrointestinal diseases!

8. Eat more sterilized vegetables.

Summer is a season of frequent human diseases, especially intestinal infectious diseases. Eating more "sterilized" vegetables can prevent diseases. This kind of vegetables include: garlic, onion, leek, green onion and so on. These onion and garlic vegetables are rich in broad-spectrum fungicides, which can kill and inhibit various cocci, bacilli, fungi and viruses. Among them, the most prominent role is garlic, which is best eaten raw.

9, mainly to clean up.

From the perspective of traditional Chinese medicine, tonic should follow the principle of "four seasons and five supplements", that is, nourishing the liver in spring, strengthening the heart and strengthening the spleen in summer, moistening the lungs in autumn and tonifying the kidney in winter. For out-of-season food, we should learn to balance cold and heat.

Third, what should I eat more in the summer diet?

Pay attention to diet regulation in hot season, and you can take the following countermeasures:

1, eat more bitter

In three meals a day, pay attention to eat more bitter food. Bitter food is not so delicious in taste, but it is healthy food in summer. Alkaloids contained in bitter food have pharmacological effects such as relieving summer heat, promoting blood circulation and relaxing blood vessels. Eating bitter gourd and bitter vegetables in dog days, or drinking some bitter drinks such as tea, coffee and cocoa, can not only clear people's inner troubles, refresh their minds, but also stimulate appetite, strengthen the spleen and benefit the stomach.

2, pay attention to vitamin supplements

In high temperature season, human metabolism is accelerated, and it is easy to lack various vitamins. At this time, you can selectively and quantitatively supplement some vitamins, preferably complementary food. You can choose some foods rich in vitamins and calcium, such as watermelon, cucumber, tomato, beans and their products, animal liver and kidney, shrimp skin and so on. And you can drink some juice.

Don't forget to add salt and potassium.

If you sweat more in summer, more salt will be lost in your body. Therefore, we should pay attention to eating more salty food to supplement the salt lost in the body and achieve the balance needed by the body. In addition, excessive sweating can also lead to excessive loss of potassium ions in the body. The specific symptoms are burnout and loss of appetite. Fresh vegetables and fruits contain more potassium, so you can eat some fruits such as strawberries, apricots, lychees, peaches and plums in moderation, and vegetables such as green vegetables, green onions, celery and edamame are also rich in potassium. Tea contains a lot of potassium. Drinking more tea in summer can not only cool off the heat, but also supplement potassium, killing two birds with one stone.

It will be sunny every day in summer.

Summer diet should be based on the principle of nourishing spleen, eliminating summer heat and dampness, and should choose light and nourishing yin foods, such as duck meat, crucian carp, shrimp, lean meat, edible fungi (mushrooms, Pleurotus ostreatus, tremella, etc. ) and coix seed.

5. Eat more summer medicated porridge.

Summer is not suitable for tonic. Eating tonic food in summer is easy to make people uncomfortable, so it is not advisable to eat more mutton, especially for people with high blood pressure. It is best to eat more vegetables, less greasy, and pay attention to eating more foods that can clear away heat and relieve summer heat, such as mung bean porridge, bean porridge, lotus leaf porridge, mint porridge and other "summer medicine porridge".

Fourth, what do you eat less in summer diet?

In hot summer, people's appetite often misleads people's diet, which leads to the satisfaction of taste and brings diseases. Therefore, to be healthy in summer, we should pay more attention to eating less or not eating inappropriate food.

1, eat less cold food

When the climate is particularly hot, eating some cold food or drinking some cold drinks properly will make people feel comfortable, and can also play a certain role in driving away summer heat and cooling down.

However, these foods should not be eaten too much. Eating too much bean jelly and porridge is easy to hurt your stomach. Ice cream, ice bricks, etc. Made of milk, egg powder, sugar, etc. And it is not suitable for excessive consumption, otherwise it will easily lead to gastrointestinal temperature drop, irregular contraction, abdominal pain, diarrhea and other symptoms. At present, there are many kinds of drinks on the market, but the nutritional value is not high, so it is better to drink less. If you drink too many cold drinks, it will also damage the spleen and stomach, affect your appetite, and may even lead to gastrointestinal dysfunction.

2. Eat fruit in moderation.

From the perspective of nutrition, what are the basic nutritional needs of the human body? Carbohydrates, minerals, protein, etc. Not content to eat only fruit. Long-term survival with "many fruits" will easily lead to insufficient intake of protein, which will have adverse effects on the endocrine system, digestive system and immune system of human body. Some young friends like to eat only fruit to lose weight in summer, which is actually not very scientific. Eating fruit alone will not only lead to many diseases, but also because most fruits contain enough sugar, so long-term intake in large quantities will not achieve the effect of losing weight.

3. Avoid eating raw aquatic products

Aquatic products are nutritious and delicious, and the taste of raw food in summer is also first-class. But seafood such as grilled shrimp, clam, blood clam, clam, drunk shrimp, drunk crab, salty crab and so on. , there is a big security risk. Because seafood contains many parasites, if eaten without high temperature disinfection, it is easy to get sick. Many people think that food that has not been heated or cooked at high temperature will not lose its nutrition, and it is best to eat it raw. In fact, foods such as vegetables and fruits are better eaten raw, and the nutrients such as vitamins and fiber will not be missing. But eat raw vegetables and fruits, be sure to wash them clean, because now vegetables and fruits contain pesticides.