What nutrition do you need in hot weather?

In summer, the temperature is relatively high. In many areas, you can't go out when the temperature is the highest in summer, and it is easy to get heatstroke when you go out. Therefore, in summer, we should pay attention to health preservation, get rid of dampness, and eat some foods that help relieve summer heat, so as to do better health care. So, what nutrition do you need in hot weather? How to eat in hot weather is better?

1, what to eat on a hot day

(1)B vitamins

Sweating and loss of appetite in hot weather can also easily lead to the lack and loss of B vitamins. When the human body is short of vitamin B 1, it will not only be fatigued and indigestion, but also be depressed and unresponsive. One of the symptoms of vitamin B6 deficiency is a tendency to depression. When vitamin B 12 is insufficient, people will have a decreased thinking ability and a sense of spatial confusion.

Therefore, in hot weather, we should pay attention to supplement B vitamins, such as eating coarse grains such as red beans, mung beans and oats, and eating some animal livers in moderation, such as chicken livers and pig livers.

(2) Calcium

It is hot in summer, and sweating a lot will lead to the loss of calcium. Calcium deficiency leads to the decrease of troponin content, the weakening of skeletal muscle contraction function, and the human body will feel tired and weak. In addition, people who lack calcium in the body are in a state of excessive excitement of the nervous system. Children will cry when they lack calcium. When adults are short of calcium, they are prone to impatience, anger, tension, emotional loss of control and insomnia.

Therefore, we should eat more calcium-rich foods in summer, such as milk, yogurt, cheese and other dairy products, bean products such as tofu and dried beancurd, green leafy vegetables such as Chinese cabbage, rape and celery.

(3) Zinc

Sweating in hot weather will also take away some zinc. Research shows that. Zinc participates in the synthesis of taste buds, which can enhance the function of taste buds and promote appetite, while zinc deficiency in the body is easy to cause appetite loss. Zinc deficiency can also affect male sexual function, because zinc is an essential substance for androgen synthesis, and it also bears the heavy responsibility of protecting prostate.

Foods rich in zinc include aquatic products, red meat, viscera, nuts and coarse grains. Oyster is recognized as the food with the highest zinc content, and eating shellfish, seafood and shrimp is the best way to supplement zinc.

(4) protein

In summer, many people with poor appetite often choose to eat cold salad, fruit, bean jelly and bean jelly or porridge and pickles, but these foods can't provide enough protein. Protein is the material basis of human immune function. If the intake is insufficient, it will affect tissue repair, reduce the local immunity of skin and mucosa, easily cause the reproduction and spread of pathogenic bacteria, and reduce the anti-infection ability.

Therefore, in summer, we should eat some foods rich in high-quality protein, such as fish, lean meat, tofu, eggs, dairy products and so on, in order to improve the body's immunity.

2. How to maintain health in hot weather?

Diet: replenish water in time and avoid cold drinks.

The temperature is high in summer, and the human body volatilizes a lot of water. Everyone knows to replenish water in time, but thirsty people should avoid drinking too much water. Drinking water like this will make it difficult for the stomach to adapt and cause adverse consequences.

Eat more melons in summer, because most melons can clear away heat and promote diuresis, help eliminate toxins, and are good food for cooling and heatstroke prevention. For example: cucumber, towel gourd, bitter gourd, wax gourd and so on. They are foods with the highest water content, rich in minerals and vitamins, and can effectively replenish a lot of water lost in summer. At the same time, they contain almost no fat and have low energy, and most of them have the functions of lowering blood fat and blood sugar.

In addition to eating vegetables rich in vitamin C such as celery, lily, tomato and cucumber, you should also eat bitter food such as bitter gourd and turtle paste, which is helpful for diuresis, dampness elimination, anti-inflammation and fever reduction.

Heatstroke prevention: do a good job of adequate protection and don't turn the air conditioner too low.

Pay attention to shading and cooling when going out, choose natural fabric clothes with good breathability and light texture, and don't go shirtless. It is best to wear loose long-sleeved trousers for a long time in the hot sun to avoid sunburn. Be prepared for sun protection when going out, wear sunglasses, a sun hat or use a sun umbrella.

Old people had better be accompanied by their families when they go out. 12 From noon to 2 pm, the sunshine is the most abundant, so try not to stay outdoors. Hot, sultry rooms and open spaces should try to avoid staying for a long time, which is easy to cause heatstroke.

When choosing sports, strenuous outdoor and daytime activities such as mountaineering are not recommended in summer, and sports activities such as swimming and jogging are recommended in the morning and evening. When exercising outdoors, you should prepare heatstroke prevention drugs, including: Huoxiang Zhengqi Water, Ten Drops of Water, Ren Dan, etc.

In addition, if you are in go on road trip, you must turn on the air conditioner and windows in the car before you leave, so that the air in the car can circulate, and then you can enter the car. Try not to close the window 3 minutes before you start walking, and give some time for the air in the car to come out.

Air conditioning is a good helper to cool down in summer, but don't set the air conditioning temperature too low. If the temperature difference between indoor and outdoor is too large, it will also lead to heatstroke. Keep the room and office ventilated, but don't turn on the air conditioner and fan. The air conditioner should be kept above 26℃ during the day and 28℃ when sleeping.

3. Summer cold dish recipes

(1) mixed bitter gourd

[Ingredients] 250g bitter gourd, 0/0g spicy oil/kloc-,appropriate amounts of salt, sugar and monosodium glutamate, and 5 cloves of garlic.

[Practice] 1. Wash bitter gourd, remove seeds, shred, blanch in boiling water, soak in cold water, and take out. 2. Put the salt, spicy oil, sesame oil, sugar, garlic (mashed) and monosodium glutamate together, mix well, and pour into the shredded bitter gourd and mix well.

【 Efficacy 】 Clear heart fire and remove irritability.

(2) Spinach with garlic paste

[Ingredients] Spinach, garlic paste, sesame oil, salt, chicken essence, vinegar, yellow and red pepper.

[Practice] 1. Remove the old leaves of spinach, wash them and blanch them in boiling water for later use (a little cooking oil in the water can keep the vegetables green). 2. Put the mashed garlic, sesame oil, salt, chicken essence and vinegar into a small bowl and mix well. 3. Put the cooked spinach neatly on the plate, then pour the prepared juice on the spinach and sprinkle with yellow and red pepper powder to serve.

【 Efficacy 】 Clearing away heat and relieving summer heat, promoting fluid production and relieving annoyance.

(3) Lettuce salad

[Ingredients] 350g fresh lettuce, onion, sesame oil, monosodium glutamate, salt and sugar.

[Practice] Wash and peel the lettuce, cut it into long strips and small pieces, put it in a plate, add refined salt and stir, marinate for 1 hour, decant, add monosodium glutamate and white sugar and mix well. Cut the onion into chopped green onion, sprinkle it on lettuce, add sesame oil when the pot is hot, pour it on chopped green onion when the oil is hot, and stir well.

【 Efficacy 】 Benefiting five internal organs and dredging meridians

Try it according to the above steps, but pay attention to the preservation of ingredients, otherwise it will be counterproductive and not conducive to health care.