If you like to eat vegetables and fruits, you will generally not be lacking in vitamins.

Dirty food may easily lead to gastrointestinal discomfort or even food poisoning. Therefore, the summer diet should be light and can stimulate appetite, so as to achieve the purpose of health care.

* Eat more bitter foods, such as bitter melon, etc. Summer is hot and humid, so eating bitter foods can clear away the heat and dry the dampness, which can strengthen the spleen and increase appetite. Sour food can astringent and astringent. Excessive sweating in summer can easily damage yin. Eating sour food can astringent sweat and stop diarrhea. For example, tomatoes have the functions of producing body fluids and quenching thirst, strengthening the stomach and digestion, cooling blood and calming the liver, clearing heat and detoxifying, and lowering blood pressure.

＊ In summer, appetite decreases and spleen and stomach functions are relatively sluggish. Eating light foods at this time will help to stimulate the appetite, increase food intake, strengthen the spleen and aid transportation. If you eat too much fatty, sweet, greasy and nourishing food, it will cause stomach indigestion and damage to the spleen, which will affect the digestion and absorption of nutrients and harm your health. Therefore, in the summer diet, you should focus on choosing mung beans, white lentils, watermelons, lychees, lotus seeds, silkworms, buckwheat, jujubes, pork belly, pork, beef, tripe, chicken, pigeon meat, quail meat, crucian carp, turtle, soft-shelled turtle, Bee milk, honey, duck meat, cow milk, goose meat, soy milk, sugar cane, pears, etc.

＊ The gastrointestinal function is weakened by the heat in summer. Therefore, it is necessary to prepare a good diet to help enhance the function of the spleen and stomach. Refined grains and whole grains should be eaten in an appropriate combination. You should eat three meals of whole grains a week, and the thin and dry ones should be arranged appropriately. In summer, it is better to eat two thin and one dry. Eat pasta and soy milk in the morning, dry rice for lunch, and porridge in the evening. The mixture of meat and vegetables should be reasonable. In summer, vegetables such as vegetables, melons, and beans should be the main food, supplemented by meat. The preferred meats are lean pork, beef, duck, fish and shrimp. The elderly mainly eat fish, supplemented by lean pork, beef, and duck meat.

Breakfast is even more important in summer

Some people think that in summer, the weather is hotter and the energy consumption in the body is slower, so it doesn’t matter if you skip breakfast. In fact, the human body’s metabolism speeds up in summer, and it also needs a lot of nutrients to supplement it.

When the human body moves, blood sugar is gradually consumed. If there is no source of supplement, people will feel tired and distracted; if blood sugar drops to a certain level, they will feel weak in their limbs and hungry; if When the level continues to decrease, dizziness, confusion, and finally collapse, coma, convulsions, etc. may occur, which is medically called "hypoglycemic shock."

In summer, the human body has a greater demand for sugar and it decomposes it faster. Therefore, it is more important to eat breakfast.

“Eating radish in winter and ginger in summer will keep you healthy all year round.” Modern pharmacological research also believes that ginger contains volatile oil, gingerol and other ingredients, which can promote blood circulation in the human body, excite the nervous system, and have the effect of It helps dispel wind and cold, stimulate the secretion of digestive juices in the gastrointestinal tract, and enhance the digestive function of the gastrointestinal tract.

A reasonable diet

To prepare a reasonable diet is to choose a variety of foods that contain complete nutrients in appropriate proportions to meet the needs of the human body.

1． Match coarse and fine grains: A reasonable combination of coarse and fine grains can improve the flavor of the food, help complement various nutrients, and also improve the nutritional value and utilization of the food.

2. The types of non-staple foods should be diverse, with a mix of meat and vegetables: meat, fish, milk, eggs and other foods are rich in high-quality protein, and a variety of fresh vegetables and fruits are rich in multiple vitamins and inorganic salts. The combination of the two can be used to cook a wide variety of delicious dishes, which are not only nutritious, but also enhance appetite and are conducive to digestion and absorption.

3. Matching of staple and non-staple food: Staple food refers to food crops containing mainly carbohydrates. Staple food can provide the main heat energy and protein, while non-staple food can supplement high-quality protein, inorganic salts and vitamins.

4. Dry and dilute diet: The staple food should be dry and dilute according to the specific situation. In this way, it can increase the feeling of fullness and help digestion and absorption.

5. To adapt to seasonal changes: summer food should be light and refreshing, with appropriately increased salt and sour foods to increase appetite and replenish salt lost due to sweating. The fat content of winter meals can be appropriately increased to increase heat energy. Methods for preparing a reasonable diet:

① Determine the total daily heat energy and nutritional requirements based on specific circumstances (such as gender, age, labor intensity).

② Calculate separately based on the proportion of carbohydrates (accounting for 60% to 70%), fat (accounting for 20% to 25%), and protein (accounting for 10% to 15%) of the total daily energy. its required amount.

③After determining the daily nutrients needed, plan daily meals based on the nutrients contained in the food.

④ Determine the daily supply of staple food and non-staple food based on economic and supply conditions.

⑤ Finally, calculate the various nutrient contents of all foods and compare them with the supply standards. If the difference is within ±10%, it meets the requirements.

The diet should be reasonably matched:

In today's society where society is relatively rich in materials and the level of science and technology is improving day by day, how to eat more scientifically or more beneficial to health is a topic that people are currently paying attention to. .

Some people summarize the current pursuit of people's diet into four characteristics: "eating miscellaneous food", "eating coarse food", "eating wild food" and "eating vegetarian food". From a nutritional point of view, these four characteristics should still be combined and a reasonable combination may be more in line with people's needs for various nutrients. For middle-aged and elderly people, a reasonable combination is more important.

Thickness and Thickness Matching

Scientific research shows that a reasonable combination of different types of grains and their processed products can improve their physiological value. After food is processed, some nutrients are often lost, especially dietary fiber, vitamins and inorganic salts, and these nutrients are exactly what the human body needs or is prone to lack. Taking refined white powder as an example, its dietary fiber is only 1/3 of standard powder, and vitamin B1 is only 1/50 of standard powder; both are much less than red adzuki beans. Therefore, the elderly should pay attention to the combination of thickness and thickness when choosing staple foods. As for what kind of ratio is best, there is no exact information at present, and it is unlikely that there will be in the future. It is better to vary from person to person. However, the benefits of eating more grains are obvious. For example, the dietary fiber in millet and adzuki beans is 8 to 10 times higher than that of refined white flour, and the B vitamins are dozens of times higher, which is beneficial for increasing appetite and preventing constipation, beriberi, conjunctivitis, and cataracts. of. "Er rice" (rice and millet) and "gold and silver rolls (flour and cornmeal)" in many places in our country are typical examples of combinations of thickness and thickness, which meet the requirements of a balanced diet.

Meat and vegetable combination

Animal oil contains more saturated fatty acids and cholesterol, so it should be paired with vegetable oil, especially vegetable oil (the ratio of vegetable oil to animal oil is 1:2). Animal fat can provide vitamin A, vitamin D and cholesterol, which are the raw materials for the synthesis of corticosteroids, sex hormones and vitamin D in the body. According to the latest research reports, cholesterol also has anti-cancer effects. Eating a small amount of animal fat every day should be beneficial and harmless. For another example, the elderly are prone to calcium deficiency, so they might as well cook fresh fish and tofu together. The former contains more vitamin D, while the latter is rich in calcium. Combining the two can increase the calcium absorption rate by more than 20 times; Fresh fish stewed with tofu is delicious and not greasy, especially suitable for the elderly; while soybean braised pork ribs can increase the physiological value of its protein by two to three times. Another example is the most common combination of vegetables and meat in people's daily lives, such as cucumber slices, shredded pork with pickles, and beef roasted with potatoes. The meat provides protein and fat, and the vegetables provide vitamins and inorganic salts. Not only is the combination of nutrients It is reasonable, has an attractive color, and is full of aroma, which will increase people's appetite.

Acid-base combination

In the long-term struggle with nature, the working people of our country have left behind a rich food culture, which needs to be discovered and improved using modern scientific theories and technologies. For example, some areas in the south pay attention to eating eel and lotus root together. It turns out that eel contains mucin and mucopolysaccharides, which can promote protein absorption and utilization. It is also rich in complete protein and is an acidic food. Lotus root is rich in special amino acids such as asparagine and tyrosine, as well as vitamins B12 and Vitamin C is an alkaline food. This acid and alkali, together with the complementary nutrients contained in the two, play a very good role in maintaining the body's acid-base balance. In fact, many of the cooking habits that our people have formed over a long period of time are a combination of acidic foods and alkaline foods. Generally speaking, animal foods are acidic, while plant foods such as green leafy vegetables are alkaline. The benefits of the combination of these two types of food to the human body are obvious, and this is also the advantage of the combination of meat and vegetables. Therefore, some Western scientists strive to promote Chinese food combinations and cooking methods.