What's the best food to eat in hot weather?

It's very hot in summer. In high temperature environment, human body's temperature regulation, water and salt metabolism, digestion, circulation, nervous system, endocrine system, urinary system and so on will all undergo significant changes, leading to enhanced metabolism and increased nutrient consumption. Due to the sultry climate, people often lose appetite and sleep poorly, so the so-called "bitter summer" often appears in summer. In order to strengthen physical fitness and spend the summer safely, several problems should be paid attention to in summer diet arrangement:

Ensure adequate supply in protein. Under high temperature, human protein decomposition increases, urine nitrogen excretion increases, resulting in negative nitrogen balance. Therefore, the intake of high-quality protein, such as fish, meat, eggs, milk and beans, should be appropriately increased, accounting for 50% of the total intake in protein, but not too much, so as not to increase the burden on the kidneys.

Eat more fruits and vegetables to provide enough vitamins. Sweating can make a lot of water-soluble vitamins lose, especially vitamin C, which is twice as much as other seasons. B vitamins should also be supplemented. Among fresh vegetables and summer fruits, such as tomatoes, bayberry, peaches and plums. Vitamin c content is extremely rich. Vitamin B is abundant in cereals, beans, animal livers, meat and eggs. In summer, people can supplement these foods or take some yeast tablets orally.

Supplementing water and inorganic salts when the human body sweats a lot or the body temperature is too high will not only cause insufficient water in the body, but also lose a lot of elements such as sodium and potassium. Lack of sodium will aggravate water shortage, and attention should be paid to supplementing water and inorganic salts. The supplement of water and salt is in the form of soup, and vegetable soup, broth and fish soup can be selected alternately. Drinking a small amount of soup before meals can also stimulate appetite. People who sweat a lot should supplement a certain amount of salty drinks between meals. In addition, you can also eat fruits and vegetables with high potassium content, such as rape, celery, edamame, mushrooms, potatoes, laver, peanuts, oranges and red dates.

Eat more foods that clear away heat and promote diuresis. It is advisable to eat heat-clearing food in midsummer. Commonly used heat-clearing foods include watermelon, bitter gourd, peach, strawberry, tomato, mung bean and cucumber. The main foods for strengthening the spleen and promoting diuresis are winter melon, pumpkin, bitter vegetable, ginger, lotus root, coix seed, yam and so on.

The diet is mainly light. In summer, the temperature is high, sweating is high, drinking water is high, gastric acid is easy to dilute, digestive juice secretion is relatively reduced, and digestive function is weakened. Coupled with lack of sleep, eating cold food in hot days, if you eat greasy food, it will inevitably increase the burden on the stomach and affect digestion. Therefore, it is advisable to eat less greasy food, and the diet in summer should be light and peaceful. In addition, drink some porridge for breakfast and dinner, such as mung bean porridge, lotus seed porridge, lotus leaf porridge, lotus root porridge, preserved egg porridge and so on. It can not only quench thirst, cool off summer heat, but also nourish the body.

Pay attention to cooking methods. The food should be easy to digest, with good color, fragrance and taste. You should eat more cold dishes or cooked food, and add some seasonings such as garlic, ginger and vinegar to adjust your taste to increase your appetite. When eating, you can also eat pickles and seasoning dishes, which not only helps the next meal, but also supplements salt.