2. Vitamin supplementation: This is because the metabolism of vitamins increases in hot environment. In addition, in addition to vitamins B 1 and B2, more water-soluble vitamins, especially vitamin C, are secreted in sweat. Therefore, in summer, the vitamin requirement of human body is twice or even more than the ordinary standard. Large doses of vitamin B 1, B2, vitamin C and even vitamin A have certain effects on improving heat resistance and physical strength.
3, to supplement water and inorganic salts: when the body sweats a lot or the body temperature is too high, not only the water in the body is insufficient, but also sodium and potassium will be lost in large quantities; The lack of sodium will cause serious water shortage, which needs to be supplemented with water and inorganic salts. It is best to replenish water several times in a small amount, which can slow down body perspiration and reduce evaporation of human water.
4, summer diet nursed back to health, in addition to paying attention to supplement some nutrition, you must also eat more foods that can clear away heat and dampness.
Suitable food
1, choice of staple food and beans: mung beans, red beans, millet and other staple foods can be eaten properly.
2. Choice of meat, eggs and milk: lean meat, beef, fish, chicken, duck, animal liver, milk and dairy products, salted duck eggs, salted eggs, preserved eggs, yolk and other eggs.
3. Selection of vegetables: bitter gourd, towel gourd, pumpkin, water spinach, Malantou, tomato, garlic sprout, eggplant, fresh lotus root, mung bean sprout, cucumber, wax gourd, mushroom, laver, kelp, etc.
4. Choice of fruits: citrus, grapes, strawberries, watermelons, pears, melons, peaches, bayberry, ebony, plums, red dates, etc.
1, you must eat less hot food in summer, such as mutton and dog meat.
2. Don't be greedy for cold drinks. If excessive, it will cause diseases, make people feel bloated and uncomfortable, and lead to abdominal pain and diarrhea.
3. Avoid overeating in summer.
4. Don't add a lot of water. Drinking plenty of water will not only dilute gastric juice, affect digestive function, but also cause further loss of water and salt in the body.
Daily reference meal
Breakfast: millet, mung bean, eggs, celery, radish, cabbage, kelp, green pepper, etc. , such as millet and mung bean porridge, boiled eggs, flower rolls and shredded vegetables; Extra meal: yogurt
Lunch: japonica rice, brown rice, wax gourd, shrimp skin, eel, celery, eggs, almonds, peas, etc. , such as rice, almonds mixed with peas, shredded green eel, melon and shrimp soup; Extra meal: appropriate amount of watermelon
Dinner: lily, japonica rice, corn flour, bitter gourd, lean meat, etc. For example, lily porridge, cornmeal cake and homemade bitter gourd.
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1, give priority to a light and refreshing diet that can stimulate appetite. In dietary distribution, we should pay attention to the color, aroma and taste of food to improve appetite.
2. When cooking, adding proper amount of vinegar can not only increase flavor, but also protect vitamin C, sterilize and increase appetite.
It is good to drink some porridge for breakfast and dinner, which can quench thirst, relieve summer heat and nourish the body.
In summer, the elderly should also pay attention to eat less non-greasy food and eat more light and clean food. For the elderly who are weak, we should avoid eating cold drinks and cold fruits, so as not to cause digestive dysfunction and cause illness.
5. Drinking drinks can't replace drinking water. Because most drinks contain a certain amount of sugar, the higher the sugar in the drink, the higher the osmotic pressure, and the less easily it is absorbed by cells, but it will take away the water in the cells and easily cause water loss in the body. In addition, cold drinks are often difficult to quench thirst, leading to frequent overeating, which is a strong cold stimulus to the digestive tract, causing abnormal peristalsis and dysfunction of the digestive tract, leading to abdominal pain and diarrhea.
6, drinking water knowledge
Don't wait for thirst before drinking water: many people's living habits are based on thirst, which is actually unscientific. Because thirst means that the body's water is out of balance, cells begin to dehydrate, and it is too late to drink water.
Great thirst is easy to drink: if people are thirsty, they are most likely to drink too much water at a time, which makes the stomach difficult to adapt and causes adverse consequences. The ancients advocated that drinking is not thirsty, but not excessive, which is a selective scientific method to prevent thirst. If you are thirsty, drink water slowly to avoid harm to your body.
It is not advisable to drink more water before going to bed, because when people are asleep, the human body only maintains basic metabolism, and all kinds of metabolism are very slow, so it doesn't need too much water, and drinking too much water before going to bed is not conducive to rest at night.
It is not advisable to drink water when eating, because drinking water when eating will dilute the digestive juice, which is not conducive to the digestion and absorption of food, and will be harmful to the body in the long run.
Drinking water in the morning is good for health: because drinking water in the morning can replenish the water consumed overnight, reduce blood concentration, promote blood circulation and maintain the normal level of body fluids.
It is best to drink mineral water: because mineral water does not contain sugary water, it has no stimulating effect, unlike some drinks which are irritating and fruit juice drinks which contain a lot of sugar. In some developed countries, people think that mineral water is the best healthy drink.
7. Keeping an indifferent and quiet mind is extremely important for summer health. Calm down, be broad-minded, calm down and avoid internal fires.
8. Summer is the season of fire, with hot weather and warm air. People should go to bed late and get up early, conform to nature and maintain yang.
9. The summer climate is hot, which consumes a lot of human body. If you exercise in the sun for a long time, it may lead to heatstroke.