What is the best food to eat in hot weather? Thank you, God, please help me.

Due to the hot environment in summer, human body metabolism increases and nutrient consumption increases. Coupled with excessive sweating due to hot weather, many nutrients are lost through sweat, so more nutrients are needed in summer. How to eat to ensure health? First, eat more protein: This is because under high temperature conditions, the decomposition of protein in human tissue increases, and the excretion of creatinine and sweat nitrogen in the urine increases, causing a negative nitrogen balance. Therefore, to increase protein intake, the daily supply must reach about 100 grams. Eat more soy products, eggs, mung beans, white fungus, jellyfish, kelp, sesame paste, milk, fish, shrimp, chicken, etc. These foods are high in protein and relatively light. Second, we must properly replenish water, vitamins and inorganic salts. When the body sweats a lot or the body temperature is too high, not only is there insufficient water in the body, but also a large amount of sodium, potassium and water-soluble vitamins are lost, especially vitamins C, B1, and B2. Sodium deficiency can cause severe dehydration, so it is necessary to replenish water and inorganic salts. Don't drink too much water at one time. You should master the principle of drinking small amounts of water many times. The elderly should not overeat raw, cold fruits, and frozen foods to avoid increasing the burden on the heart and damaging digestive function. Sodium can be added to drinks; fruits, vegetables, beans or soy products, kelp, eggs, etc. contain relatively high potassium. Eating more of these foods can prevent potassium deficiency. Vitamin C mainly exists in fresh vegetables and summer fruits, such as tomatoes, watermelons, bayberries, melons, peaches, plums, etc. Vitamin B family is more abundant in grains, beans, animal liver, lean meat, and eggs. In summer People can supplement these foods appropriately, or take some yeast tablets appropriately. Third, people often lose appetite in summer, leading to weakened digestion. Therefore, when preparing meals, pay attention to the color, aroma, and taste of the food (green, white, fresh and light, sour and sweet are appropriate) to increase appetite. Eat more fresh green leafy vegetables, seasonal fruits, cold dishes, sesame paste, mung bean sprouts, mung bean soup, etc. When cooking, adding vinegar and ginger appropriately can not only increase the flavor, but also reduce the loss of vitamins, sterilize, relieve heat, and increase appetite. The elderly should also pay attention to eating less or no greasy food, and avoid raw, cold, and unclean fruits.