What foods are suitable for summer? Dietary Guidelines for Clearing Heat, Relieving Summer Heat, Replenishing Water and Maintaining Health

The weather is hot in summer, and the human body is prone to sweating and appetite loss. The diet should be based onClear away heat, relieve summer heat, replenish water and strengthen the spleenLord. Highly recommendedFruits, green leafy vegetables, soy products, refreshing drinksetc., such as watermelon, bitter melon, mung bean, barley, etc. At the same time, please noteAvoid greasy and spicy foods, add appropriatelyelectrolytes and protein. The following focuses on seasonal ingredients, health combinations, dietary taboos, etc. to help you spend the hot summer scientifically.

In summer, seasonal fruits are the first choice to replenish water and relieve the heat.

abundant in summerWatermelon, cucumber, loofahThe high water content can quickly replenish lost body fluids. Watermelon containsLycopeneand vitamin C, which helps with sun protection and antioxidants; cucumbers are low in calories and rich in potassium, which can relieve fatigue. Traditional medicine believesBitter MelonIt can clear away heat and detoxify, suitable for cold salad or soup. In addition,Peaches, bayberry, lycheeOther fruits are also rich in fruit acid and fiber, but sugar intake needs to be controlled. It is recommended to consume 200-300 grams of fresh fruit every day to avoid irritating the gastrointestinal tract after eating it chilled.

Light protein and grains to balance summer nutrition

The human body's protein consumption increases in high temperature environments, so you can chooseDuck meat, fish, soy productsEasily digestible high-quality protein. Recommended by Chinese medicineMung beans, barley, adzuki beansCooking porridge or soup can both remove dampness and supplement B vitamins. For exampleMung bean and lily soup(Quoted from "Compendium of Materia Medica") has a calming effect, andBarley and yam porridge(Beijing Tong Ren Tang formula) is suitable for those with weak spleen and stomach. Pay attention to reducing red meat and fried foods, and use steaming and cold cooking as the main cooking methods.

Three Taboos and Alternatives to Summer Diet

1.Avoid being too greedy: Ice drinks can inhibit digestive function and can be usedMint tea, sour plum soup(Jiulongzhai traditional craft) substitution;
2.Avoid strong taste: Pickled food can easily cause thirst, so it is recommended to uselemon juice, perillaseasoning;
3.Avoid overnight dishes: Bacteria multiply quickly under high temperatures, so try to cook and eat it freshly. Commercially availableelectrolyte water(such as Nongfu Spring "isotonic") can replenish the sodium and potassium lost in sweat.

Scientific combination, healthy summer

Summer dietary needs"Three more and three less": More water, more vitamins, more dietary fiber; less fat, less salt, less sugar. can beWinter Melon and Seaweed Soup(Guangdong folk therapeutic formula) andCold LettuceThe combination is both appetizing and nutritious. Well-known nutritionist Fan Zhihong recommends "guaranteing 1-2 dark vegetables for every meal in summer," such as amaranth, water spinach, etc. Optional for special groups such as diabeticslow GI fruits(such as cherries, strawberries), refer to the following table for comparison of GI values of common foods:

Content citation source:
1. "Chinese Food Composition List" (Editor-in-Chief Yang Yuexin)
2. Li Shizhen (Ming Dynasty) recorded the efficacy of mung beans in "Compendium of Materia Medica"
3. Beijing Tongrentang Summer Health Recipe
4. Product Description of Nongfu Spring “Isotonic” Electrolyte Water
5. Lecture content of "Summer Diet Guide" by nutritionist Fan Zhihong