Eat bitter foods during severe heat, eat more protein foods, eat foods that nourish qi and nourish yin, and eat foods that clear away heat and relieve heat. Eating tomatoes, carrots, mangoes, etc. in summer can protect you from the sun.
1. Try to eat as much bitter food as possible: Bitter food not only clears away heat, but also relieves heat, relieves heat, and eliminates fatigue. Therefore, during the hot season, appropriately eating bitter foods such as bitter melon, bitter vegetables, and bitter buckwheat can strengthen the spleen, whet the appetite, and increase appetite. It will not only keep the evil of dampness and heat away from you, but also prevent heatstroke, killing two birds with one stone.
2. Protein supply needs to be sufficient: During summer, the temperature is higher, the body's metabolism accelerates, and energy consumption is large. Therefore, the protein supply must be increased appropriately, and the daily intake should be 100g-120g. Plant protein can be obtained from soy products. In addition to dairy products, animal protein should also be eaten in moderation, such as chicken, duck, lean pork, pigeon meat and other flat or cold meat products. ?
When eating duck meat, it is best to stew it. You can also add lotus root, winter melon and other vegetables to make soup. This will not only complement the nutrition of meat and vegetables, but also strengthen the spleen, replenish qi, and nourish the body. Negative.
3. Foods that replenish qi and nourish yin are indispensable: the weather is very hot in summer, and people sweat more, which easily consumes qi and damages yin. At this time, people often feel "no disease but three parts deficiency". Therefore, in addition to replenishing water in time, you also need to eat some light foods that nourish qi and yin for a long time to strengthen your physique. For example, yam, jujube, sea cucumber, eggs, milk, honey, lotus root, fungus, soy milk, lily porridge, chrysanthemum porridge, etc.
4. Increase the intake of antioxidant, sunscreen and whitening foods: Tomatoes are rich in the antioxidant lycopene. A daily intake of 16 mg of lycopene can reduce the risk of sunburn by 40%. Therefore, if you don’t want to get tanned, you might as well eat more tomatoes. Ripe tomatoes are more effective than eating them raw.
5. Increase the intake of foods that clear away heat, relieve heat, strengthen the spleen and relieve dampness: Mung bean soup is a traditional folk food in my country that can relieve heat. Except for those with spleen and stomach deficiency and weak constitution, it can be eaten with confidence. In addition, lotus leaves, watermelon, lotus seeds, winter melon, etc. also have good heat-clearing and summer-relieving effects. Lentils and barley have good spleen-strengthening effects and are good summer dietary treatments for patients with spleen deficiency.
In terms of staple foods, whole wheat foods have better sun protection effects. It is rich in vitamin B, which can effectively improve the skin's resistance and recovery ability to sunlight and reduce pigmentation; and whole wheat is a crude fiber food, which can remove toxins accumulated in the body and reduce the formation of dark spots.
In terms of sun protection ability alone, tomatoes are the strongest sun protection food. Studies have found that tomatoes are rich in the antioxidant lycopene. Daily intake of 16 mg of lycopene can reduce the risk of sunburn by 40%. Therefore, if you don’t want to get tanned, you might as well eat more tomatoes. Ripe tomatoes are more effective than eating them raw.
Carrots, mangoes, papayas, sweet potatoes, pumpkins, etc., mostly contain large amounts of carotene and other phytochemicals, which help to resist oxidation and enhance skin resistance. Similar to this effect are fruits rich in vitamin C. It is recommended to eat 2-3 servings of fruit every day, including high-C kiwis, strawberries or citrus.
The unsaturated fat contained in nuts is also very beneficial for sun protection in summer. It can soften the skin from the inside out, prevent wrinkles, moisturize and make the skin look young. But don't expect immediate results; it usually takes 30 days for skin to improve.
In addition to the sun protection functions of lycopene, vitamin B, carotene, and unsaturated fats, replenishing water is also a very reliable sun protection suggestion. In this regard, watermelon is of course the first choice. It is understood that eating watermelon can not only replenish body water, but also contains a variety of amino acids with skin physiological activity, which has good moisturizing, nutrition, sun protection and whitening effects on facial skin.
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