How to keep fit in summer? Need a detailed plan. thank you

"Small summer heat, steaming and cooking", the arrival of small summer heat means that it is about to enter the dog days. The dog days appear between the light summer heat and the heavy summer heat, which is the hottest and wettest day in a year. In dog days, people generally think about how to cool down and prevent heatstroke, and how to start a health journey with the help of solar terms. At this time, we must pay attention to supplement physical strength, reduce fever and prevent heatstroke to ensure good health. ■ The dog days schedule of ■20 10/0: July 19 (the eighth day of the sixth lunar month)-July 28th (the seventeenth lunar month), mid-term: July 29th (the eighteenth lunar month)-August 7th (the twenty-seventh lunar month), and ending: August 8th (the twenty-eighth lunar month). Pay attention to increasing nutrition this season, and the food should be light and easy to digest. We should eat less greasy and spicy food, drink less and smoke less. In addition, we should make psychological adjustment, calm our mind, calm our nerves, avoid impatience and calm our anger. ■ Dog days, what to eat? When it comes to dog days, what people think most is: dog days, what to eat? There is an old saying: "jiaozi lies on his head and pancakes roll eggs on his feet." . Eating jiaozi, pancakes and noodles in dog days not only means the joy of abundant food after harvesting wheat in summer, but also reminds people that their diet in summer should not be too fragmentary, and they should always comfort themselves and eat more foods rich in protein and B vitamins. Because of the high temperature and sweating in summer, a lot of protein amino acids will be lost, as well as a lot of B vitamins and minerals such as potassium and sodium. Eating noodles is more conducive to supplementing nutrition. When it comes to what to eat, there are four main points: sour and sweet, invigorating qi and removing fire, fresh and clean, and replenishing water for health. ● Three-volt diet-sweet and sour Ancient scholars thought that "summer heat and dampness should be clear". In hot summer, people like cold drinks and drink plenty of water, so that moisture invades the human body, while external moisture enters the body, making water wet and invigorating the spleen, lifting the spleen and stomach, causing digestive dysfunction, stagnant water and loss of appetite. According to the viewpoint of TCM health preservation, dryness and dampness in summer are very unfavorable to spleen, so it is appropriate to eat more sweet and cold or sweet and cold in daily diet. And in summer, you return to your heart, but your heart likes cold and wants to eat sour, so you should eat more sour in summer. Such as pineapple and watermelon. ● Three-volt diet-invigorating qi and removing fire in hot summer not only brings us physical discomfort, but also easily leads to more and more people getting angry, which is manifested as emotional irritability, anxiety, excitability and insomnia. These symptoms are called "summer mood disorder" in medicine. Therefore, "removing fire" is also a compulsory course for summer food supplement. The best choice for summer food is bitter gourd, tomatoes and other cool fruits and vegetables. At the same time, milk is slightly cold, which can replenish water, nourish yin and reduce fever, and is also a good product for "dispelling fire". Dog meat and duck meat is the best way to make up for it in summer. ● Three-volt diet-fresh and clean Chinese medicine believes that the stomach is the foundation of the day after tomorrow. In summer, people often feel loss of appetite, and the function of spleen and stomach is relatively slow. At this time, they might as well eat some fresh fruits and vegetables. The nutrients in fresh fruits and vegetables are generally cellulose and sugar, which can not only effectively supplement the necessary energy and water for human body, but also make people eat it for a long time. Carrots, lemons and amaranth are the first choice. Eating more wild vegetables and fruits in season is of great benefit. But be careful not to eat cold or unclean food to avoid dysentery and diarrhea. ● Three-volt diet-the theory of hydrating health care pays attention to "yin and yang and five elements" and "harmony between man and nature". Winter is cloudy, summer is sunny, and summer is a season of vigorous yang. It is also a time when the human body is full of yang. In summer, the human body's yang tends to rise vigorously, and the cold in the body is in a state of easy solution. In dog days, people will sweat a lot when they are working or exercising a little, and then they will have a strong thirst. Therefore, hydrating health has become the top priority in dog days. ■ Dog days, what to practice? "Practice for three days in winter and three days in summer" is the experience summarized by predecessors in the long-term exercise process. Although there is some scientific truth, it also varies from person to person. For the elderly and people with weak constitution, it is not appropriate to emphasize "summer exercise" blindly. Dog days are the hottest season in a year, with high temperature, low air pressure, high humidity and low wind speed. This climatic condition has obvious adverse effects on human health. When the highest temperature is 30 to 33 degrees Celsius, the elderly should reduce their exercise within half an hour. When the dog days come, the old people should stop all activities, brake quietly and drink more water; At the same time, keep some conventional heatstroke prevention drugs around you, such as Ren Dan, Shidishui, cooling oil, Huoxiang Zhengqi water, etc. ■ Three days, stick to it! There is also a way to preserve one's health and cure diseases, that is, sticking plasters in dog days. The principle of sticking plaster is to apply positive medicine to the corresponding acupoints of human body with the help of this external force when the yang is the most abundant in nature. At this time, the pores of the human body are open, which is beneficial to the penetration and absorption of drugs, thus driving away the cold and dampness in the human body and achieving the purpose of treating diseases. This method of using force to play can usually achieve the effect of skillfully breaking a thousand pounds, so it has been passed down to this day. Because modern people blow air conditioners and eat cold drinks, they have a lot of yang deficiency. Patch is just suitable for people with yang deficiency constitution, and this treatment scheme is not as obvious as western medicine, so it is more popular now. ■ Dog days to prevent air-conditioning diseases As we all know, people are warm-blooded animals, and their body temperature changes with the change of external temperature. In summer, nature is sunny, and the temperature and humidity are relatively high. In order to adjust the ambient temperature, the human body needs to open and close sweat pores in time to expel excess damp heat from the body. However, now we have artificially created an artificial environment-air conditioning. When we suddenly enter a room with extremely low temperature from the scorching sun, the sweat pores that normally excrete sweat will suddenly close. This kind of closure comes suddenly, and there will be two consequences in the process of closure. The first is to close the cold air in the body together; On the contrary, the normal perspiration function is interrupted. As we all know, perspiration is a detoxification process of the human body. In summer, with the help of external yang, the human body should have excreted all kinds of cold and dampness toxins from the body, but the intervention of air conditioning disrupted this process. Not only the detoxification is not complete, but also the cold outside will be brought into the body. Therefore, people at this stage are prone to air conditioning disease. This disease is a cold in summer. Because cold is confined in the body, the symptoms are muscle pain, joint pain, headache, no sweat, loss of appetite, and even chills and fever. In fact, at this stage of fever, it has been shown that the human body has begun to mobilize its internal strength to drive out cold pathogens, which is a reflection of the human body's self-protection instinct. All we have to do at this time is push, in other words, sweat. In an air-conditioned environment, through sweating, the abnormally closed hair is also re-opened, and the cold and dampness in the body are discharged. As long as the human body returns to normal sweating, the body temperature will drop and the uncomfortable feeling will gradually disappear. Don't give fluids as soon as you have a fever at this time, which is not good for human health. For air-conditioned diseases, health experts give the following suggestions: 1. At the beginning of the disease, you can boil two bowls of ginger and brown sugar water with a few slices of ginger and brown sugar in order to sweat. 2, in the diet, you can boil eggs and noodles, put more soup and ginger, and regulate the stomach. 3. If you have a rash or red pimple, you can drink some mung bean soup to help detoxify, and the amount of sugar and salt is appropriate. 4, if conditions permit, can be appropriate to supplement nutrients, including carotenoids, B, vitamin C, calcium magnesium tablets, etc. 5. You can soak your feet with hot water to help you sweat. As long as the sweat breaks out, the problem is basically solved. 6, scraping, massage, cupping. In short, in the face of the early onset of air conditioning disease, the above six methods can be used, either alone or in combination, and all of them can achieve good results. Remember, your first choice is not infusion. But through natural therapy. ■ Precautions for Futian diet: 1. Eat more bitter food. Bitter food can not only clear away heat, but also relieve summer heat and fatigue. Therefore, eating bitter foods such as bitter gourd, bitter vegetable and bitter buckwheat in summer can strengthen the spleen and stimulate appetite, not only keep the evil of damp heat away from you, but also prevent heatstroke, killing two birds with one stone. In addition, bitter food can also make people feel refreshed and relaxed, which is conducive to restoring energy and physical strength in hot summer, and alleviating or eliminating discomfort such as general fatigue and listlessness. 2. Increase the food intake of clearing away heat and relieving summer heat, invigorating spleen and promoting diuresis. Mung bean soup is a traditional folk food for relieving summer heat in China, and it can be safely eaten by people with deficiency of spleen and stomach and physical weakness. In addition, lotus leaves, watermelons, lotus seeds and wax gourd also have good effects of clearing away heat and relieving summer heat. Lentils and coix seed have a good spleen-strengthening effect and are the best food for patients with spleen deficiency in summer. 3. Foods that benefit qi and nourish yin are essential. It's very hot in summer, sweating a lot, and it's easy to consume gas and hurt yin. People at this time are often "disease-free." Therefore, in addition to timely hydration, we should always eat some light foods that can replenish qi and nourish yin to enhance our physical fitness. Such as yam, jujube, sea cucumber, eggs, milk, honey, lotus root, fungus, soybean milk, lily porridge, chrysanthemum porridge and so on. Protein needs sufficient supply. The high temperature in summer accelerates human metabolism and consumes high energy. Therefore, the supply of protein must be appropriately increased, and the daily intake should be 100g- 120g. Plant protein can be obtained from bean products, and animal protein should be eaten properly besides dairy products, such as chicken, duck, lean meat, pigeons and other flat or cold meat products. Duck meat is rich in protein, which can timely supplement the excessive consumption caused by high temperature in summer. Moreover, duck is a kind of cool waterfowl, which has the functions of nourishing yin and stomach, invigorating spleen and tonifying deficiency, and promoting diuresis, and is especially suitable for people who are suffering from summer, excessive internal heat and body heat. When eating duck meat, it is best to stew it, or you can add lotus root, wax gourd and other vegetables to make soup, which can supplement nutrition with meat and vegetables, and also strengthen the spleen and nourish yin. ● Friendly reminder: Dog days are a test of everyone's health. I hope netizens can make a good response plan as soon as possible. Get through the heat.