Proper diet is one of the basic laws to maintain good health, so what is a healthy diet in summer? The following contents are the principles of healthy eating in summer compiled by me, hoping to help you!
First, several principles of diet
1. Cold food and cold drinks should be appropriate
Because summer is a fire, it is the period when human metabolism is active, and the yang is outward, including the yin, and the blood circulation is correspondingly vigorous and active on the body surface. Sweating more, drinking more water and eating some cold drinks properly can not only relieve summer heat and quench thirst, but also help digestion, promote appetite and be beneficial to health.
If it is not controlled, it will easily damage the yang of the spleen and stomach, which will lead to the invasion of moisture into the human body, while the external moisture will enter the body, which will make the water wet and strengthen the spleen, cause the spleen and stomach to rise and fall, cause digestive dysfunction, and cause water accumulation, causing loss of appetite and so on. According to the viewpoint of TCM health preservation, summer dampness is very unfavorable to the spleen, so it is appropriate to eat more sweet and cold or sweet and cold in the diet. Otherwise, indigestion, diarrhea, loose stool and other diseases are easy to occur.
2. Pay attention to eating lightly
In summer, it is necessary to increase nutrition to meet the metabolic needs of the human body. However, in summer, the temperature is hot, and it is easy to be disturbed by dampness, which easily leads to loss of temper, sluggish transportation and digestion, and decreased digestion.
Therefore, a big fish and big meat, greasy and mellow diet should not be eaten more, and fried and too spicy food should also be eaten less, so as not to increase the burden on the spleen and stomach, and at the same time, it can also reduce the occurrence of excessive internal heat.
A light diet is what we usually call "simple tea and light rice". The staple food is mainly whole grains, and the non-staple food is mainly beans, vegetables, fruits and fungi. A light diet is not a complete vegetarian diet. Meat contains protein necessary for human body, and a complete vegetarian diet can easily lead to malnutrition. Therefore, the cooking of meat should be mainly steamed and boiled, with less frying, less oil and salt, and the original flavor of food should be kept as much as possible.
It is best to eat meat at lunch. When eating meat, the skin and oil can be removed to reduce the fat content. The daily intake of protein should be 1g, and more than half of it should be easily digested and absorbed high-quality protein such as fish, shrimp, chicken, duck, eggs, milk and bean products.
3. Eat more sour and sweet food
In summer, you return to your heart, but your heart likes to be cold, so you should eat more sour food in summer. For example, you can often eat some wheat products, plums, peaches, olives, pineapples, celery and so on. Traditional Chinese medicine pays attention to the unity of heaven and man and the complementarity of yin and yang. Therefore, people should try not to eat spicy and warm food outside in summer. It is also necessary to avoid eating raw cold drinks too much, which will hurt the healthy qi in the human body and induce diseases.
In this season, we should pay attention to increasing nutrition, and the food should be light and easy to digest. We should eat less greasy and spicy food, drink less and smoke less. Then, when cooking cold and stir-fried, adding proper amount of vinegar, sauce, onion, ginger, garlic and mustard is the best way to eat in summer, which can not only maintain the nutrition of vegetables to the greatest extent, but also promote appetite and digestion, and also inhibit bacteria, reduce blood fat and regulate blood pressure.
4. Replenish water in time
The theory of traditional Chinese medicine pays attention to "Yin and Yang, Five Elements" and "Harmony between Man and Nature". Winter is Yin, summer is Yang, and summer is the season when Yang flourishes, which tends to rise in summer, and the cold gas in the body is in a state of easy solution.
in summer, people sweat a lot after a little work or exercise, and then they have a strong thirst. A lot of sweating in summer will cause a lot of salt loss, which will reduce the reserve of chloride ions necessary for the formation of gastric acid in the blood, thus affecting the formation of hydrochloric acid in gastric juice, which is not conducive to the absorption of iron and calcium, so it is necessary to replenish water and salt in time.
hydrating soup tea beverage is a good choice. Soups contain a lot of water and organic salts such as sodium, potassium and magnesium, while tea can refresh the body and relieve fatigue. Watermelon, bitter gourd, wax gourd, cucumber, towel gourd, tomato and other melon and eggplant fruits and vegetables have diuretic and hydrating effects, and are the first choice for summer food.
5. Invigorating qi and removing fire
The hot summer days not only bring us physical discomfort, but also easily lead to more and more people's rising internal heat, showing emotional irritability, anxiety, excitability, insomnia, etc. These symptoms are medically called "summer emotional disorder". Therefore, "removing fire" is also a necessary course for summer food supplement.
In summer, the best choice is bitter gourd, tomatoes and other fruits and vegetables that are cool and cool in summer. At the same time, milk is slightly cold, which can replenish water, nourish yin, relieve fever and poison, and is also a good product for "removing fire". Dog meat and duck meat are the best way to make up for it in summer.
Second, people with different physiques have different diets
Of course, it is a general requirement to adapt to natural changes, but it needs to be adjusted according to the specific situation of each individual. To put it simply, people with unbalanced constitution can be classified according to yin and yang, which can be roughly divided into two categories: yang deficiency or yin blood deficiency.
People who are deficient in yang are short of growth in summer, so they should supplement yang to help them grow. In summer, people with deficiency of yin and blood are prone to internal fire caused by external heat, which causes pathological fire to flourish and damages yang qi. The goal of nursed back to health is to nourish yin and blood so as not to hinder the normal growth of yang qi.
As far as dietary adjustment is concerned, people with deficiency of Yang-qi should make use of the principle of "nourishing Yang in spring and summer" to supplement foods that promote Yang-qi in summer, and those with deficiency of Qi can often eat japonica rice, glutinous rice, millet, yam, jujube, pork and beef. If yang deficiency is obvious, you can eat foods that have a certain effect of nourishing yang, such as pepper, ginger and mutton.
For people with blood deficiency, foods such as mulberry, litchi, auricularia auricula, jujube, pork and soft-shelled turtle can be used for diet recuperation. People with yin deficiency can eat more fruits such as bayberry, grape and watermelon, as well as duck, beef and fish, and eat less hot and dry condiments such as onion, ginger and pepper.
3. Pay attention to hygiene in diet
In summer, people tend to be greedy for cold food and drink cold food, and eat more fruits and vegetables. But at this time, bacteria and other microorganisms are also active, and if they don't pay attention to food hygiene, they are prone to enteritis, dysentery and other diseases, so developing good food hygiene and personal hygiene habits is the most important measure to prevent gastrointestinal diseases in summer. Pay attention to clean fruits and vegetables, it is best not to leave food for a long time, and keep your abdomen warm when you sleep at night.