Due to the influence of high temperature in summer, many people's appetites have decreased, so a reasonable diet is needed to stimulate their appetites. What should we eat in summer? The following is a recommended recipe for breakfast and dinner in summer. Welcome to read it.

Recommended summer breakfast recipes

1. Eat more high-fiber foods

High-fiber foods are resistant to digestion and easy to make people feel full; High-fiber food can also promote gastrointestinal peristalsis, accelerate body excretion, and remove garbage from the body. Studies show that adults need to supplement 25 grams to 3 grams of fiber every day to maintain the normal function of the heart. In summer, the human body's metabolism is accelerated, and the heart load is heavy. Breakfast begins to supplement enough fiber, such as steamed bread, steamed buns, oats, noodles, etc., to ensure good health.

2. Eat more protein food

protein is an essential substance for human body and one of the most important nutrients to maintain life activities. Foods containing protein are easy to satisfy people, which greatly reduces the calorie intake. In summer, the human body needs more nutrients. Eating more high-protein food for breakfast can ensure good health and promote children's physical development. You can eat more cereal, milk and so on.

3. Try to have a light breakfast

Too greasy breakfast will cause a burden on the gastrointestinal tract, and it will also lead to high blood lipids. If you really can't resist the temptation, once a week is not bad. Breakfast is more suitable for a light but nutritious diet, and try to eat less fried foods.

4. It can be matched with fruits and hot drinks

It is hot in summer, but you can't choose drinks that are too cold or too cold for breakfast. Breakfast drinks must be hot drinks, such as hot milk, hot milk tea, hot soybean milk, hot mung bean paste or red bean paste. Hot drinks will not irritate the stomach and cause gastrointestinal discomfort, but can also provide enough heat energy and sugar for the human body. Summer breakfast with a certain amount of fruit, to supplement the human body with enough vitamins, to ensure the normal functions of the body, especially the health of the skin, summer breakfast fruit must choose seasonal fruits, avoid anti-seasonal fruits.

Recommended recipes for summer dinner

Fruit and vegetable salad

Fresh fruits and vegetables contain a lot of cellulose, which is easy to feel full after eating, effectively reducing appetite, and they are rich in vitamins, which can effectively supplement the energy needed by the body. Therefore, fruit and vegetable salad can not only be full, but also promote intestinal peristalsis, which is really beneficial.

Red bean soup

Practice: First soak the red beans in clear water for half an hour, then put them into a casserole after washing, then add a proper amount of clear water, boil them for 3 minutes, then add them into dried tangerine peel, and then turn off the heat after boiling.

Stewed tofu with Chinese cabbage

Practice: Wash Chinese cabbage and cut it into small pieces; Cut tofu into chunks. When the pot is hot, add oil, add ginger slices to smell, add Chinese cabbage to stir fry, and add soy sauce to stir fry. Add tofu, cover the Chinese cabbage with some water, season with salt, and simmer for a few minutes.

shredded balsam pear with double mushrooms

Method: Take balsam pear and ginger and cut them into shreds. Soak the shiitake mushrooms in water, cut them into pieces when they become soft, take the Flammulina velutipes, remove the tail parts, and then wash them. Heat the oil in a pan, add chopped green onion and stir-fry, then add the shredded bitter gourd and mushroom, add salt and stir-fry until the bitter gourd is half-cooked. Finally, add Flammulina velutipes, add seasonings according to your own taste and stir-fry it.

cold celery, kelp and shrimp

Practice: First, put kelp in a plate, soak it in water for half an hour, then take it out and put it in a pot, cook it, then take it out and cut it into pieces with a knife. Then wash the celery with water, cut it into pieces, then put a plate of hot water and pour some salt, put the shrimps in and take them out, then rinse them with cold water. Put the three processed ingredients together, then add all the seasonings into it, stir and eat.

Bamboo shoots and tremella soup

Practice: First, wash the bamboo shoots in water and take them out for later use. Soak tremella in water until soft, and then remove the pedicle. Then beat the eggs and paste them with chopsticks. Then pour water into the pot, and boil the water with high fire. After the water boils, pour the beaten egg paste in, then put the other two materials together and cook for about 5 minutes with low fire. Finally, add seasoning to finish.

stir-fried shrimp balls with asparagus

Practice: take appropriate amount of starch, salt, black pepper, cooking wine, asparagus and fresh metapenaeus ensis. Remove metapenaeus ensis's head, shrimp line, shell and leave only his tail, and cut it open with a knife on his back; Wash and drain the processed shrimp, add starch, salt, black pepper and a little cooking wine and marinate for about 15 minutes; Wash asparagus, peel and slice; Add onion and ginger to the oil pan and saute until fragrant. Add marinated shrimp balls and stir-fry them quickly until they change color and come out. Stir-fry asparagus in another oil pan for a while and add a little salt to taste; Put the shrimp balls back into the pot, stir-fry them evenly with asparagus, and then take them out of the pot.

Precautions for breakfast in summer

1. Drink water before breakfast

After a night's sleep, people consume a lot of water and nutrition, and are in a physiological water shortage state after getting up. If you only eat regular breakfast, it is far from supplementing physiological water shortage. Therefore, don't rush to eat breakfast in the morning, but drink 5-8 ml of cold boiled water immediately, which can not only replenish the water lost overnight, but also clean up the intestines, but don't drink more water before eating breakfast.

2. Pay attention to the amount

The amount of breakfast must be very large to make you feel full. Of course, you should not be too full. The amount needs your careful consideration. The recommended calorie intake for breakfast is about 35 calories.

3. Eat breakfast from 7: to 8:

Medical research has proved that it is most appropriate to eat breakfast from 7: to 8: , because people have the strongest appetite at this time. The interval between breakfast and Chinese food is about 4-5 hours. If breakfast is earlier, the quantity should be increased accordingly or lunch should be advanced accordingly.

4. Avoid drinking a lot of cold drinks

If the temperature difference is too large, it will strongly stimulate the gastrointestinal tract and lead to sudden contracture.

5, breakfast calories should not be too much

The intake of breakfast will vary according to the body shape and age, but it is more appropriate to consume 4-5 calories, accounting for about a quarter of the daily requirement. But you can try to add more sugar.