Suitable food in summer: fruits-pears, watermelons, melons, sugarcane, dark plums, strawberries, mulberries, grapes, coconut pulp, lemons, watermelon peels, persimmons, pineapples, water chestnuts, etc. Vegetables-white lentils, mung beans, bitter gourd, wax gourd, zucchini, sweet potato, vegetable melon, cucumber, roe gourd, loofah, water chestnut, tomato, amaranth, ginger, garlic, straw mushroom, fresh lotus root, etc. Heat-clearing and detoxicating foods-Coix seed, lily, agarwood, chrysanthemum brain, mint, cassia seed, laver, medlar, honeysuckle, chrysanthemum, lotus leaf, etc. Summer is hot and humid, and various diseases are easy to take advantage of it. Eating the following four kinds of vegetables is of great benefit to human health. 1, eat more melons and vegetables with high water content: in summer, the temperature is high, and the human body loses more water than in other seasons, so it is necessary to replenish water in time. The water content of wax gourd ranks first among all vegetables, reaching 96%, followed by cucumber, golden melon, loofah, fingered citron, pumpkin, bitter gourd and watermelon. That is to say, eating 500 grams of melons and vegetables is equivalent to drinking 450 ml of high-quality water. In addition, all melon vegetables have the characteristics of high potassium and low sodium, which can lower blood pressure and protect blood vessels. 2, eat more cool vegetables that clear away heat and remove dampness: the most important factor affecting the human body in summer is the poison of summer dampness. When summer-heat and dampness invade the human body, it will lead to pore opening, excessive sweating, qi deficiency, spleen and stomach dysfunction and food indigestion. Eating some cool vegetables is conducive to promoting fluid production and quenching thirst, relieving summer heat, clearing away heat and purging fire, expelling toxin and relaxing bowels. The cool vegetables listed in summer include bitter gourd, towel gourd, cucumber, watermelon, melon, tomato, eggplant, celery, chrysanthemum brain, lettuce and asparagus. 3, eat more bitter vegetables to relieve fire and poison: scientific research has found that bitter foods contain amino acids, vitamins, alkaloids, glycosides, trace elements, etc., with antibacterial and anti-inflammatory, antipyretic, refreshing, fatigue and other medical and health functions. Modern nutritionists believe that bitter food can promote the secretion of gastric acid and increase the concentration of gastric acid, thus increasing appetite. Common bitter vegetables are bitter gourd, bitter vegetable, dandelion and lotus leaf. 4, eat more anti-inflammatory and bactericidal vegetables: the summer temperature is high, and the pathogenic bacteria breed and spread quickly, which is the season of human diseases, especially intestinal infectious diseases. At this time, eating more "sterilized" vegetables can prevent diseases. This kind of vegetables include: garlic, onion, leek, green onion, chives, green garlic, garlic seedlings and so on. These onion and garlic vegetables are rich in broad-spectrum fungicides, which can kill and inhibit various cocci, bacilli, fungi and viruses. Among them, the most prominent role is garlic. In recent years, studies have found that the effective component of garlic is mainly allicin. Because alliinase in garlic will lose its activity when it is heated, it is best to eat it raw in order to give full play to the sterilization and disease prevention function of garlic. Diet and Health in Summer Every hot summer, many people have poor appetite, reduced digestive function, and are prone to fatigue, epigastric discomfort and other symptoms, and some people are also prone to gastrointestinal diseases. This is because people sweat more in hot days, and water, sodium chloride and water-soluble vitamins (mainly vitamin B 1 and vitamin C) in the body will also be lost with sweat, causing water and salt metabolism disorder; It also reduces the chloride ion reserve necessary for the formation of gastric acid in the blood, leading to the decrease of gastric acidity; Excessive sweating can also cause excessive loss of potassium ions in the body; In addition, in order to dissipate heat, the blood is mostly concentrated on the body surface, while the blood supply to the gastrointestinal tract is reduced; Excessive heat storage and sweating in the body also reduce the activities of various digestive enzymes in the gastrointestinal tract. These bad changes will directly or indirectly cause loss of appetite and digestive dysfunction. If it is not handled well, it will also induce other gastrointestinal diseases. Therefore, in the hot summer, we must pay attention to diet regulation and take corresponding effective and scientific measures. Alkaloids contained in bitter food from Fuzi "Bitter" have pharmacological effects of relieving summer heat, promoting blood circulation and relaxing blood vessels. Eating some bitter food properly in hot weather can not only clear the heart, relieve annoyance, refresh the mind, but also stimulate appetite, strengthen the spleen and benefit the stomach. Beer: Beer is rich in amino acids, protein, sugar, minerals and other ingredients beneficial to human health, and is known as "liquid bread". Drinking some beer in moderation in summer can strengthen the stomach, clear the eyes, dissipate heat, quench thirst, relieve cough, diuresis, eliminate fatigue, restore physical strength and so on. It is really an ideal drink in summer. Bitter gourd: Take its immature fruit as a vegetable, and the ripe fruit pulp can be eaten raw, cold, fried with meat and roasted with fish, which is tender and refreshing and has a unique flavor. Momordica charantia has the effects of stimulating appetite, helping digestion, eliminating heat and evil, relieving fatigue, clearing away heart fire and improving eyesight. Bitter bamboo shoots: Bitter bamboo shoots taste sweet, cool but not cold, and have the effects of relieving summer heat and detoxifying, invigorating stomach and resolving food stagnation. People often use bitter bamboo shoots, ribs, vegetables and other raw materials to make a variety of delicacies, which are delicious and can be called summer vegetables. In addition, bitter foods such as bitter vegetables, tea and coffee can also be selected as appropriate. It should be noted that eating bitter food should not be excessive, otherwise it may cause symptoms such as nausea and vomiting. Pay attention to supplement salt and vitamins. In midsummer, people sweat a lot and lose more sodium chloride. Therefore, we should pay attention to supplement salt while supplementing water. Drink some salty boiled water every day to keep the acid-base balance and osmotic pressure in the body relatively stable. Nutritionists also suggest that it is best to supplement vitamin B 1, vitamin B2 2 mg and calcium 1 g every day in high temperature season, which can reduce the consumption of sugar and tissue protein in the body and is beneficial to human health. Therefore, you should eat more foods rich in the above nutrients in summer, such as watermelon, cucumber, tomato, beans and their products, animal liver, shrimp skin, etc., and you can also drink some fruit juice. Don't overeat cold drinks and drinks. When the weather is hot, eating some cold drinks or drinking some drinks in moderation can play a certain role in relieving summer heat and cooling down. Cold food such as ice cream and ice brick is made of milk, egg powder, sugar and other materials, which can't be eaten too much. Overeating will reduce the gastrointestinal temperature, cause irregular contraction, and can induce abdominal pain, diarrhea and other diseases. There are many kinds of drinks, and drinking too much will affect appetite, seriously damage the spleen and stomach or lead to gastrointestinal dysfunction. Don't forget to supplement potassium in summer. In summer, you sweat more, and there are more potassium ions lost with sweat. The resulting hypokalemia will cause symptoms such as fatigue, dizziness, headache and loss of appetite. The most effective way to prevent potassium deficiency in hot weather is to eat more foods containing potassium. Fresh vegetables and fruits contain more potassium, and you can eat more strawberries, apricots, lychees, peaches and plums. Vegetables include green onions, celery and edamame, and are also rich in potassium. Tea also contains more potassium. Drinking more tea in hot days can not only relieve summer heat, but also supplement potassium, which can kill two birds with one stone. Pay attention to food hygiene. Food hygiene is particularly important in summer. Good food hygiene and personal hygiene habits must be developed. Don't buy spoiled food ingredients; It is best to cook and eat meals now; Raw fruits should be cleaned and disinfected; When cooking cold dishes, garlic paste and vinegar should be added, which can not only flavor, but also sterilize and stimulate appetite; Even if the weather is hot again, you should not be too greedy in your diet to prevent pathogenic microorganisms from taking advantage of it. In summer, the most suitable tonic is in the aspect of diet, and in hot days, it is based on the principle of nourishing, strengthening the spleen, eliminating summer heat and eliminating dampness. Fat, sweet, thick and hot products should not be eaten, but should choose foods with light and nourishing yin, such as duck, shrimp, crucian carp, lean meat, edible mushrooms (mushrooms, mushrooms, Pleurotus ostreatus, tremella, etc.) and coix seed. After reasonable cooking, it can be made into a variety of delicious food, which can not only stimulate appetite and supplement nutrition, but also relieve summer heat and keep fit. In addition, you can also eat mung bean porridge, bean porridge, lotus leaf porridge, mint porridge and other "antidote porridge", which has a certain effect of expelling summer heat and promoting fluid production, and is delicious. In addition, in the high temperature environment, the metabolism of protein in human body is accelerated, and the energy consumption is increased. Therefore, the supply of protein must be increased appropriately, and the daily intake should be100-120g, and more than half of it should be high-quality protein such as fish, lean meat, chicken, eggs, milk and bean products, so as to meet the needs of body metabolism in midsummer. At the same time, in order to increase appetite, we should try our best to cook delicious food, pay attention to the increase and change of color varieties, and also choose some spicy condiments in moderation.