(1) Pay attention to supplementing nutrients.
One is to add enough protein. Because at high temperature, protein decomposition in human tissues increases, creatinine and nitrogen in urine increase, which easily leads to negative nitrogen balance. Therefore, the intake of protein should be increased by 10%-15% on the usual basis, and the daily supply should reach about100g, and attention should be paid to supplementing lysine. In protein, protein is the best among fish, meat, eggs, milk and beans.
Second, we should supplement vitamins. Because vitamin metabolism increases in hot environment. Plus sweat excretes more water-soluble vitamins (especially vitamin C). It is easy to cause insufficient vitamin content. It has been determined that vitamin C can reach 10 microgram per milliliter of sweat. If you sweat 5 ml, you will lose 50 micrograms, so the vitamin requirement of human body in summer is higher than the ordinary standard 1 times. Large doses of vitamins B 1, B2, C and even vitamins A and E have certain effects on improving heat resistance and physical strength. Fresh vegetables and fruits ripe in summer (such as tomatoes, watermelons, bayberries, melons, peaches, plums, etc.) are extremely rich in vitamin C, and vitamin B is abundant in cereals, beans, animal livers, lean meat and eggs, so people can eat more of these foods or take some yeast tablets orally during the six solar terms in summer.
Third, we should supplement water and inorganic salts. Because when the body sweats a lot or the body temperature is too high, it can not only cause insufficient water in the body, but also lose a lot of elements such as sodium and potassium. Lack of sodium can aggravate water shortage, so we should pay attention to supplementing water and inorganic salts. Generally speaking, it is best to supplement water in a small amount and many times, which can slow down the body's perspiration and reduce the evaporation of human water; The supplement of sodium depends on the amount of sweating. If a person works for 8 hours and the amount of sweating does not exceed 4 ml, it is enough to take 18 g of salt from food every day. If the amount of sweating exceeds 6 ml, it needs to be supplemented from drinks. Potassium salt is supplemented by 2 potassium tablets per day, each containing 25 mg equivalent of potassium, and foods with high potassium content (such as fruits, vegetables, beans or bean products, kelp, eggs, etc.) can also be eaten. In addition, sweat also contains calcium, magnesium, iron, copper, zinc, sulfur, phosphorus, manganese, chromium, etc. If it is not replenished in time, it can also cause the disorder of water and salt metabolism and acid-base balance of the body, affect the heat resistance of the human body, and easily induce heatstroke. So don't forget to add water and inorganic salts in summer.
(2) Eat more foods that can clear away heat and promote diuresis.
It is advisable to eat more foods that can clear away heat and promote diuresis during the six solar terms in summer. Commonly used heat-clearing foods include watermelon, bitter gourd, peach, strawberry, tomato, mung bean, cucumber, etc., and seasonings such as garlic, ginger and vinegar are skillfully used to enhance appetite; Foods that strengthen the spleen and promote diuresis should be eaten in the long summer, such as white gourd, pumpkin, bitter vegetable, ginger, lotus root, lotus seed, coix seed and yam.
(3) It is advisable to save bitterness and increase bitterness, and not to hurt the qi of spleen and lung.
The diet of six solar terms in summer should not only focus on clearing away heat and relieving summer heat, but also be careful not to damage the qi of spleen and lung. In "A Thousand Daughters Must Be Prescribed", it is said: "On the 72nd day of summer, save pains and increase pains to nourish lung qi"; "The Theory of Health Preservation" says: "Summer is hot, so you should eat it with cold, not hot." It means that although the weather is hot in summer, people can't eat too much bitter food, so they must eat more spicy food, which can avoid excessive heart-qi (Chinese medicine believes that bitter people are bitter) and help tonify lung-qi (heart belongs to fire, lung belongs to gold, fire is golden, heart-fire is not strong, lung-qi is peaceful); In addition, you must eat less hot food, such as mutton and dog meat, during the six solar terms in summer. Modern medicine believes that the stimulation of the hot six solar terms in summer makes the nerve center in a state of tension, and the activity level of endocrine glands has also changed, resulting in decreased digestive ability, poor appetite and unwillingness to eat. Therefore, it is best to eat some light, less oily and digestible foods in the six solar terms in summer. If you eat foods containing more fat, it will easily reduce the secretion of gastric juice and slow down the gastric emptying.
(4) Temperature should be appropriate.
In summer, it is generally appropriate to eat warm food in six solar terms, and eating warm food is to help yang qi, which is in line with the principle of "nourishing yang in spring and summer". How do people eat warm things? Health-preserving people believe that it is of great benefit to drink some porridge at breakfast and dinner, which can not only quench thirst, cool off summer heat, but also nourish the body. For example, red bean porridge has the functions of tonifying kidney, promoting diuresis, reducing swelling and treating beriberi, and people with poor renal function can eat more; Broad bean porridge can help treat edema and chronic nephritis; Lotus leaf porridge can relieve summer heat, clear stomach and moisten intestines, quench thirst and detoxify, and can cure sore throat; Lotus seed porridge can strengthen the spleen and stomach, replenish qi and strengthen the will, and has certain curative effect on diarrhea, insomnia, nocturnal emission and leukorrhagia. Lily porridge can moisten the lungs, relieve cough, nourish the heart and soothe the nerves. It is most suitable for the elderly with lung yin deficiency: winter melon porridge has the functions of relieving swelling, quenching thirst and promoting fluid production, and lowering blood pressure, while tremella porridge has the functions of promoting fluid production, moistening lung, nourishing yin and nourishing lung; Astragalus porridge can cure edema caused by deficiency; Bean paste porridge and preserved egg and mussel porridge can treat arteriosclerosis, hypertension and coronary heart disease, and so on.
(5) Eat fruit and learn.
The six solar terms in summer are the season for eating fruits. Watermelons, peaches, cantaloupes, grapes, apples, lychees, bayberry and pomegranate … make people drool and stop looking. Fruit contains a variety of vitamins, trace elements and protein, which has high nutritional value and medicinal value. In the summer when a large number of fruits are on the market, you can choose more kinds and eat more purposefully and consciously. When eating fruit, we should also understand the characteristics of fruit, and we should not just covet "delicious food" and chew it wantonly. Litchi, for example, tastes sweet but difficult to digest, and it is hot and dry. Excessive consumption will cause disorder of glucose metabolism in human body and lead to "litchi disease", with symptoms such as excessive sweating, nausea, limb weakness, and even dizziness and coma. Another example is watermelon, which is known as "natural white tiger soup". Eating watermelon in the six solar terms in summer can relieve summer heat, quench thirst and cure diseases, but its nature is cold, so people with weak stomach, diarrhea, gastritis or gastric ulcer should not eat more, otherwise it will easily cause stomach pain, diarrhea and abdominal distension. Watermelon is a sweet polysaccharide. Diabetic patients should not eat it or eat less, otherwise it will increase the burden on the pancreas and lead to an increase in blood sugar. If they want to eat it, they can only eat the skin (less sugar). Watermelon contains a lot of water, although it has a certain diuretic effect, but people with congestive heart failure and chronic kidney disease can't eat more, so as not to increase the burden on the heart and kidneys due to the sharp increase of water. People who have a cold for the first time should not eat too much watermelon.
(6) Don't drink too much cold drinks.
With the improvement of people's living standards, drinks have entered thousands of households, especially in the hot summer, and colorful drinks have almost become something that people can't put down. Generally speaking, the six solar terms in summer are hot, which often leads to diarrhea. People sweat a lot and feel thirsty, so drinking cold drinks can help the body to emit heat, supplement water, salts and vitamins in the body, and can play the role of promoting fluid production to quench thirst, clearing heat and relieving summer heat.
However, TCM health care experts believe that in summer, the human body's yang is outside, the yin is inside, the secretion of gastric juice is relatively reduced, and the digestive function is low, so it is forbidden to eat cold drinks because of greed. If excessive, it will cause diseases, make people feel uncomfortable with bloating, resulting in abdominal pain and diarrhea. Therefore, the folk proverb says: "Although the weather is hot, you should not be greedy for cold;" Although melons and fruits are beautiful, you can't eat more. " This is also a summary of people's long-term life experience. In addition, don't drink too much cold drinks after sweating, because drinking too much cold drinks can not only supplement and adjust the loss of salt and water in the body as soon as possible, but also dilute the gastric juice, reduce its bactericidal power, and make pathogenic microorganisms pass through the gastrointestinal tract, causing gastritis, enteritis, dysentery and other diseases, especially for some patients with chronic diseases. For example, patients with coronary heart disease, asthma and chronic bronchitis should not eat more frozen food, so as not to aggravate their illness or induce the recurrence of old diseases. Patients with gastric ulcer and hyperacidity should not use sour cold drinks; Diabetic patients should add little or no sugar in their homemade cold drinks, otherwise they will feel sweet and greasy in their mouths or upset in their stomachs.
It should also be noted that. Drinking drinks is no substitute for drinking water. Because most drinks contain a certain amount of sugar, the higher the sugar in the drink, the higher the osmotic pressure, the less easily it is absorbed by cells, but it will take away the water in cells and easily cause water loss in the body.
In addition, it is often difficult to achieve the goal of quenching thirst with cold drinks, 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.
There are many kinds of drinks in summer, besides traditional Chinese medicine health-care cold drinks, there are solid drinks, soup drinks, juice drinks, fortified drinks, alcoholic drinks and so on. For example, hawthorn products, pineapple products, sour plum powder, orange powder, etc. all have the function of relieving summer heat and quenching thirst, and are convenient to drink, so you can choose to use them according to your own hobbies. Alcoholic beverages, such as beer, small champagne, sparkling wine, etc., contain a small amount of alcohol, which has the functions of relieving summer heat, quenching thirst, relaxing muscles and tendons, promoting blood circulation, stimulating appetite and refreshing the brain. Drinking in moderation can excite the central nervous system and reduce fatigue. Fruit drinks, such as strawberry juice, Rosa roxburghii juice, kiwi fruit juice, etc., are sweet and sour, cold and rich in nutrition. They are not only moderately sweet and sour, but also fragrant and delicious, and have the functions of invigorating the stomach, promoting digestion, nourishing and strengthening, so they can be selected for drinking.
Although cold drinks are comfortable to drink, they also have a certain effect of relieving summer heat, but in general, tea is better for relieving summer heat. Warm tea is an ideal soft drink in summer. Researchers measured the skin temperature of two groups of people who drank warm tea and drinks on hot days. The results showed that warm tea can reduce the skin temperature1~ 2℃, while cold drinks can only cool the mouth: those who drank tea and water felt cool and comfortable, and their thirst disappeared completely, while those who drank cold drinks felt sluggish and thirsty. Warm tea with a body temperature similar to that of warm tea, water molecules can enter the intestinal wall more quickly and neatly, so it can quench thirst.
(7) Drink water scientifically
In summer, people are particularly thirsty and need to drink water at any time. How to drink water scientifically?
Drink water when you are thirsty.
Many people's living habits are based on whether they are thirsty or not, which is actually unscientific. Because thirst means that the body's water is out of balance and cells begin to dehydrate, it is too late to drink water at this time.
② Do not drink too much when you are thirsty.
If people are thirsty. It is easy to drink too much water at a time, which makes the stomach difficult to adapt and causes adverse consequences. The ancients advocated that "don't drink too much if you don't want to be extremely thirsty", which is also the truth. If you are thirsty, you should drink water slowly to avoid harm to your body.
③ 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 go on very slowly, without too much water, and drink too much water before going to bed. Not conducive to rest at night.
④ It is not advisable to drink water when eating.
Because drinking water during meals will dilute the digestive juice, which is not conducive to the digestion and absorption of food, which is not good for the body for a long time.
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.
⑥ Pay special attention to drinking water when exercising.
Although the water consumption in summer is large, it is particularly important to replenish water during exercise. The best way to drink water is to drink less and more times, and you can drink120 ~ 240 ml every 20 ~ 30 minutes during exercise. If you do a lot of exercise, you'd better drink some water or drinks with salt or electrolyte.
(8) Pay attention to calcium supplementation
If children don't get enough calcium during their growth and development, they will suffer from night sweats, panic attacks and restlessness, and in severe cases, they will affect the development of bones and intelligence. The summer climate is hot and humid, and children's adaptability to climate change is low, and the digestion and absorption of diet are prone to obstacles, so children are prone to calcium deficiency symptoms in summer.
On the other hand, children spend too much time in the sun in summer, which accelerates the calcification of bones, and a large amount of blood calcium precipitates on bones, which makes the calcium absorbed by intestines relatively insufficient, resulting in a decrease in blood calcium and an increase in neuromuscular excitability. At this time, if the calcium intake of children is insufficient, or calcium cannot be supplemented in time, hypocalcemic convulsions will easily occur, with symptoms such as upturned eyes, facial muscle tremor, limb convulsions, and even incontinence.
Therefore, children should be given more calcium-rich foods in summer, such as milk, bean products, dried shrimp skin, kelp, fish and bone soup. In addition, protein can promote the absorption of calcium, and should also eat more foods rich in protein, such as bean products and eggs. In addition, children can be given a certain amount of calcium tablets every day to supplement the lost calcium.
(9) Pay attention to food hygiene
In summer, the temperature is high and the humidity is high, and food is easy to deteriorate. A little carelessness will cause diseases. According to epidemiological investigation, the high incidence of food poisoning is from June to July every year, because the climate at this time is particularly suitable for the growth and reproduction of pathogenic microorganisms in Taiwan. "Illness comes from the mouth", especially the "diet" in summer;
√ The food must be fresh, and it's best to cook and eat it now, instead of eating leftovers. If placed in the refrigerator, take it out and heat it thoroughly before eating;
√ melons and fruits should be washed and disinfected before eating;
√ The production of cold food should have a sterile point of view, and the kitchen knife and chopping board must be separated from raw and cooked. Dry the dishcloth after use, and don't put it in the wet shade.
There is also a big problem, that is, not bringing pollution home. There are too many ways of food pollution, and some "black-hearted people" create "toxic food" to cheat money in order to make money. This requires increasing the knowledge of purchasing. A housewife is not only a cook but also a health worker of the whole family.