1. Timely and quantitatively replenish water.

Under the high temperature in summer, the skin is prone to sweating, which makes people more likely to lose body fluids and often feel thirsty, so pay attention to the supplement of water. Don't wait until you are thirsty to drink water. Drink a small amount of water several times at regular intervals. If you don't like the taste of white water, you can drink tea, lemonade and mung bean soup, and drink less sugary drinks. The Dietary Guide for China Residents recommends that adults drink1500ml ~1700ml (7-8 cups) daily.

2. Pay attention to replenish electrolytes

In the high temperature environment in summer, skin perspiration not only loses body fluids, but also electrolytes, such as sodium, potassium, calcium and magnesium. Potassium deficiency is one of the causes of heatstroke. If too much potassium ion is lost in the body, it can cause functional or pathological changes in neuromuscular, digestive, cardiovascular, urinary and central nervous systems, and symptoms of heatstroke, such as fatigue and listlessness. Most foods contain potassium, but vegetables and fruits are the best sources of potassium. Vegetables and fruits with high potassium content are bamboo shoots, laver, mushrooms, auricularia auricula, strawberries and peaches. Soybeans, broad beans, adzuki beans, edamame, adzuki beans and other bean products also contain a high amount of potassium. Green vegetables, nuts and coarse grains are rich in magnesium. Milk and its products are the best source of dietary calcium. Soybean and its products are also a good source of calcium. When you supplement sodium, you should be moderate. Eating too much sodium will increase the risk of hypertension.

3. Pay attention to supplement vitamins and minerals.

People often have no appetite in summer, and in order to cool down, they like to eat some ice cream and drinks with high energy. These foods contain high energy, which affects the intake of staple food, but they contain less vitamins and minerals, so the body will be deficient in vitamins and minerals. Vegetables, fruits, coarse grains, etc. contain more vitamins and minerals and can be eaten in moderation. For example, foods rich in vitamin B 1 are cereals, beans and dried fruits, and the contents in animal viscera (heart, liver and kidney), lean meat and eggs are also high; Vitamin B2 mainly exists in milk, eggs, various meats, viscera, cereals, vegetables and fruits. The main sources of vitamin C are fresh vegetables and fruits, such as green and red and yellow peppers, spinach, leeks, tomatoes, oranges, hawthorn, kiwi, fresh dates, grapefruit, strawberries and oranges. Dietary sources rich in vitamin A include pre-formed vitamin A (retinoids) contained in various animal foods and vitamin A protocarotenoids contained in various red, yellow and green vegetables and fruits.

4. Ensure the intake of high-quality protein

In summer, the appetite decreases, and the food intake decreases. In order to ensure sufficient food and high quality, protein should account for more than half. Foods rich in high-quality protein include lean meat, fish, eggs, milk, soybeans and bean products.

5, choose light food to promote appetite.

In summer, the cooking method is suggested to be light, mainly cooking and stewing, and less frying. In order to increase the taste of food, we can use more condiments such as onion, ginger, garlic and vinegar, which can promote appetite and digestion. Eating more fruits and vegetables with high vitamin C content can also increase appetite to some extent.

6. Don't be too greedy for food.

It is cool to drink a glass of iced beverage, but this kind of "greedy cooling" behavior will stimulate the gastrointestinal system, affect the secretion of gastric juice and reduce appetite, resulting in indigestion, anorexia, abdominal pain, diarrhea and other gastrointestinal diseases. Therefore, don't overeat a lot of cold food.

7. Pay attention to food hygiene.

In the high temperature and high humidity environment in summer, the reproduction of various pathogenic microorganisms will be accelerated, and food will be more prone to spoilage. It is recommended not to eat in restaurants with poor sanitary conditions. The ingredients bought home should also be stored at low temperature, raw and cooked foods should be separated to prevent food cross-infection, and foods that have been left for too long should not be eaten.