Nutritional components and efficacy: Mung bean is high in protein, extremely low in fat, high in potassium, calcium and magnesium, and contains more vitamin B 1 and vitamin B2, so it is an excellent food for supplementing potassium. Mung beans are sweet and cold, and have the effects of clearing away heat and toxic materials and relieving summer heat.

For example, take 25g mung bean, 5g barley, 5g lotus seeds (with seeds) and rock sugar10g for the soup of mung bean, barley and lotus seeds. Wash mung beans, coix seed and lotus seeds respectively, and then soak them in clear water overnight. Put 500 grams of water in the pot, add mung beans and lotus seeds, first boil over medium heat, and then simmer over low heat until soft. Coix seed is cooked in a small pot, and then merged into mung bean and lotus seed pots. Finally, add rock sugar, and simmer until it melts. This soup is a person's daily consumption, and the ratio of soup to object can be adjusted according to his own preferences. You can eat cold food or hot food, and you can add ice to cold food. Sweetness increases or decreases with personal preference.

Suitable for the crowd: it is a favorite drink in summer and suitable for the general population. When diabetics eat, they should add less or no rock sugar, or switch to sweeteners. Because mung beans, coix seed and lotus seeds all contain high sugar, the intake of staple food should be reduced accordingly when eating.

Second, coix seed

Nutritional components and efficacy: Coix seed, also known as Coix seed, is rich in nutrition. Coix seed is slightly cold, and has the effects of strengthening the spleen and eliminating dampness, diuresis and appetizing.

For example: glutinous rice jujube soup 100g, jujube 50g, dried tangerine peel 10g, rock sugar about 150g. Coix lachryma-jobi seed is washed with clear water and soaked for more than 1 hour. Wash red dates and soak them in water. Soak tangerine peel in water until soft, and wash it. Add water1200g into the pot, add Coicis Semen, Pericarpium Citri Tangerinae and Fructus Jujubae, and cook for 30 minutes on medium fire, and then simmer for 30 minutes. Add rock sugar and stir well.

Suitable for people: suitable for ordinary people. Coix seed and jujube have the functions of improving human immune function, invigorating spleen and qi, nourishing blood and promoting fluid production, diuresis and dehumidification, and clearing away heat and relieving summer heat.

Third, lotus seeds.

Nutritional components and efficacy: Lotus seeds contain high protein, potassium, calcium and magnesium, especially an excellent food for supplementing potassium. Lotus seeds are flat and chilling, and have the functions of invigorating the spleen and kidney, nourishing the heart and calming the nerves.

For example: lotus seed 30g, lily 100g, rock sugar 20g. Wash the lotus seeds, soak them in warm water for 30 minutes, and remove the seeds. Lily petals, washed. Cook lotus seeds in water until cooked, add lily, simmer until cooked, add rock sugar, and mix well to serve. One dose a day, twice in the morning and evening, for several weeks or from time to time.

Suitable for people: It is suitable for sub-healthy people with deficiency of both heart and spleen, mental fatigue, shortness of breath and laziness in palpitation and insomnia in summer, which is helpful for digestion and absorption, nourishing yin and qi, strengthening spleen and nourishing heart.

Fourth, the water shield

Nutritional components and efficacy: Water shield, also known as sunflower, is an aquatic vegetable, which contains mucopolysaccharide and a small amount of vitamin B 12. Water shield tastes sweet and cold, and has the functions of clearing heat, promoting diuresis, quenching thirst and appetizing. This is summer food.

For example, after the water of the water shield and bean curd soup is boiled, put the tofu and water shield cut into small pieces into the pot, cook for a while, and add salt, monosodium glutamate and chopped green onion to serve.

Fresh crucian carp (350 ~ 400g) in water shield crucian carp soup should be scaled, gilled, eviscerated and washed. Rinse the water deflector clean. Put a small amount of cooking oil in the pot. When it is 70% hot, gently put the fish in, fry it on both sides, and then add ginger, cooking wine and water. Boil and simmer, add water shield and cook for a while, then add chopped green onion, salt and monosodium glutamate. Carassius auratus has many bone spurs, so be careful when eating.

Suitable for people: suitable for ordinary people to eat in summer. Tofu has the functions of invigorating qi, regulating spleen and stomach, and eliminating swelling. Carassius auratus is warm and can cure epigastric pain.

Five, cucumber

Nutritional components and efficacy: Cucumber, also known as zucchini, contains soft fine fibers and a variety of flavonoids. It can promote the excretion of intestinal putrefying substances, inhibit the conversion of sugar into fat, and lower cholesterol. Cucumber is cold and has the effects of clearing heat, quenching thirst and diuresis.

Example: cucumber tomato juice cucumber 150g, tomato 50g, fresh milk 50g (refrigerated in refrigerator). Wash cucumber (pedicled and peeled) and tomato (pedicled), rinse with cold boiled water again, take 2/3 of each juice, and cut 1/3 cucumber and tomato into small pieces. Mix cucumber tomato juice with precooled milk and honey (or crystal sugar water), cut into small pieces and put in the refrigerator to eat. Cucumber can also be mixed with celery juice and orange juice, eaten raw, cold and fried.

Suitable for people: generally everyone can eat it, which is an excellent summer drink. Has the effects of clearing away heat, promoting salivation, quenching thirst, invigorating spleen and stimulating appetite. Abdominal pain and diarrhea are not edible. Lactose intolerance reduces milk production.

Six, bitter gourd

Nutritional components and efficacy: bitter gourd is also known as cotton litchi. It contains carotene, vitamin C, high potassium content and momordicin, and its polypeptide has hypoglycemic effect. Bitter gourd is cool, and has the functions of clearing away heat and quenching thirst, purging fire and detoxifying.

For example, in balsam pear tea, take 50 ~ 100g of bitter gourd, wash and cut into pieces, put it in a pot, add 1 ~ 2g of green tea, add 500g of water, then decoct, remove residues and keep soup. Add crystal sugar (or sugar) according to personal needs, put it in a bottle after melting, shake it well, and put it in the refrigerator for drinking at any time. Bitter gourd can also be eaten in soup.

Sauté ed mushrooms with bitter gourd as the main material, mushrooms and Flammulina velutipes as the auxiliary materials. Wash Momordica Charantia and Lentinus Edodes (soaked in hair), cut into filaments, fry in a pot until the filaments of Momordica Charantia soften, add Flammulina velutipes, and stir well with seasoning.

Suitable for people: the general population can eat it. Benefiting stomach, relieving summer heat, reducing fat, removing greasy, etc. Diabetic patients should not use too much sugar when eating.

Seven, water chestnut

Nutritional components and efficacy: water chestnut, also known as horseshoe and chestnut, is white, sweet and juicy, crisp and delicious. Water chestnut is cold and has the functions of clearing heat, cooling liver and relaxing bowels.

For example, take water chestnut 100g and kiwi fruit 100g respectively, wash and peel, leaving about 25g of water chestnut and 25g of kiwi fruit, cut into small pieces, and juice the rest. Mix the squeezed juice, water chestnut, kiwi fruit block and crystal sugar water, and serve. You can also add iced milk to make it taste better. Water chestnut can be eaten raw or cooked.

Suitable for people: it can be eaten by ordinary people, and has the functions of clearing away heat and relaxing bowels, regulating stomach and gallbladder, protecting liver and appetizing.

Eight, watermelon

Nutritional components and efficacy: Watermelon is rich in water, sugar and potassium, and also contains a variety of organic acids, lycopene and enzymes. Has the functions of relieving vexation, quenching thirst, relieving summer heat and promoting diuresis.

For example, drink 200 grams of watermelon juice from watermelon bananas. 50 grams of bananas, cut into small pieces. Put small pieces of bananas into watermelon juice and stir well. Serve. Can also be made into watermelon tomato juice. Watermelon contains more sugar and should not be eaten in large quantities, especially before meals, so as not to affect appetite.

Suitable for people: the general population can eat it. Iced watermelon juice tastes better, relieving summer heat and quenching thirst, but it is easy to hurt the spleen and stomach if it is too cold to drink too much, so it should be eaten properly. Children should control the amount of watermelon they eat. People with hyperacidity should not eat more bananas.

Nine, tea

Nutritional components and efficacy: There are many kinds of tea, including black tea, green tea, yellow tea, green tea (oolong tea), black tea and white tea. According to the degree of fermentation, there are three kinds of fermented tea, semi-fermented tea and non-fermented tea. Its functional components are mainly phenolic compounds, such as flavonols and flavanols, including quercitrin, myricetin and its glycosides, chlorogenic acid, catechin, epicatechin, caffeine and tea saponin. It has the effects of reducing body fat and liver fat accumulation, reducing cholesterol absorption, exciting central nervous system, helping digestion, strengthening heart, relaxing smooth muscle and relieving spasm. Especially in summer, tea has the functions of clearing away heat, removing fire and relieving summer heat.

Example: Take 5g of green tea, put it in a cup, pour 200ml of slightly cold boiled water (about 90℃), and let it stand for about 5 minutes before drinking. Generally, it is advisable to brew for 4 ~ 5 times. Oolong tea can also be brewed. Adding sugar-stained lemon slices to tea will taste better.

Suitable for people: the general population is suitable for drinking. Young children and pregnant women should not drink tea. People who are prone to insomnia should not drink tea, otherwise it will affect their sleep. It is not advisable to drink tea on an empty stomach. Drinking tea should be warm. Excessive drinking tea will affect the digestion and absorption of some nutrients.

Ten, spinach

Nutritional components and efficacy: Spinach is rich in nutrition, with high contents of carotene, vitamin B2, vitamin C, potassium, magnesium, iron and zinc, but poor absorption of calcium. Spinach is sweet, cool and smooth, and has the function of strengthening the spleen and quenching thirst.

For example, spinach mixed with chrysanthemum is washed, then vegetables are put into boiling water, picked up, dried, cut into small pieces with a knife, and seasoned with salt, monosodium glutamate and sesame oil. Spinach can be used as soup and fried food.

Suitable for people: the general population can eat it. Spinach and chrysanthemum are dark leafy vegetables recommended for relieving summer heat, which have the functions of harmonizing the spleen and stomach and helping digestion. People with diarrhea should not eat more.

Hygienic requirements for cooking in summer

1. Food ingredients should be fresh, and cold dishes should be cooked and eaten now.

2. Tableware and containers should be strictly disinfected and cleaned to prevent pollution.