Summer diet precautions: scientific combination for a healthy summer

Summer is hot and humid, so you need to pay attention to your dietClear away heat, relieve summer heat, replenish moisture and prevent dryness, while avoiding food safety risks.The main content is divided into four parts:Prioritize foods that are light and easy to digest(such as melon and fruit, mung bean soup),Replenish water and electrolytes promptly(Drink light salt water or sports drinks in moderation),Avoid excessive amounts of high-fat, high-sugar and raw or cold foods(Reduce intake of iced drinks and barbecues), andPay strict attention to food hygiene(Prevent bacterial growth).The core is to balance nutrition and cooling needs, taking into account taste and health.

Clear away heat and relieve summer heat: Choose seasonal fruits and vegetables and soups

Summer diet should be based onCucumber, watermelon, bitter melonMainly vegetables and fruits with high water content, which can not only supplement vitamins, but also promote perspiration and heat dissipation.Traditional heat-relieving drinks such asMung bean soup, sour plum soupRich in minerals, you can make your own version with less sugar.The Chinese Center for Disease Control and Prevention recommends that daily fruit intake should reach 200-350 grams, of which watermelon contains 92% water and lycopene, which is helpful for sun protection (data source: "Dietary Guidelines for Chinese Residents 2022").It should be noted that patients with diabetes need to control their intake of high-sugar fruits.

Hydration and Electrolytes: Scientific drinking water is the key

Recommended daily water intake for adults in summerNot less than 1.5 liters, after sweating a lot, you can appropriately supplement drinks containing potassium and sodium.Research from the University of Tokyo in Japan shows that drinking it after exercise1:1 ratio of coconut water to salt waterCan restore electrolyte balance faster (data source: Journal of Sports Nutrition 2019).Commercially available electrolyte water brands include:Pocari Sweat, GatoradeIt can be used for emergencies, but you need to pay attention to the sugar content when consuming it for a long time.It is recommended that the elderly and children drink small amounts of water in portions to avoid water intoxication caused by a one-time overdose.

Avoid risks: choose food types and storage methods carefully

Be vigilant in summerOvernight cold dishes and incompletely heated seafoodFor high-risk foods such as Salmonella, the reproduction rate of Salmonella increases three times above 25°C (see the table below for data).National food safety standards requirementsCold food must be stored below 5℃ and no longer than 24 hours.Well-known catering brands such asHaidilao, XibeiA cold chain distribution system has been established to ensure food safety in summer.At the same time, avoid eating large amounts of lychees and other fruits that can easily cause hypoglycemia on an empty stomach.

Summary: Establish a closed loop of healthy diet in summer

Taken together, summer diet should form"Seasonal selection-scientific hydration-risk prevention and control"closed loop.Zhang Zhongjing, an expert in traditional Chinese medicine, emphasized in "Synopsis of the Golden Chamber" that "the yang energy of the summer moon is on the surface, and the stomach is cold and deficient", and it is recommended to eat an appropriate amount of ginger to reconcile the cold.Modern nutrition recommendsSeparate meals and use crisper boxes(such as Lock and Tupperware brand products) extend the shelf life of food.Only through reasonable combination of fresh ingredients, standardized storage methods and personalized adjustments (for example, pregnant women should avoid barley water) can they spend the summer safely.

Quote sources:
1. Chinese Nutrition Society’s “Dietary Guidelines for Chinese Residents 2022”
2. 2019 issue of "Journal of Sports Nutrition", University of Tokyo, Japan
3. National Health Commission’s “National Food Safety Standard GB 31654-2021”
4. Zhang Zhongjing's "Synopsis of the Golden Chamber", a medical classic of the Han Dynasty