First, several principles of diet
1. Cold food and cold drinks should be moderate.
Because summer belongs to fire, it is a period of active metabolism of human body, with yang as the outside and yin as the inside, so 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 is easy to damage the yang of the spleen and stomach, leading to the invasion of moisture into the human body, while external moisture enters the body, making the water wet and invigorating the spleen, causing the spleen and stomach to rise and fall, causing digestive dysfunction, and causing loss of appetite due to stagnant water. According to the viewpoint of TCM health preservation, dryness and dampness in summer are very unfavorable to spleen, so it is advisable to eat more sweet and cold or sweet and cold in diet. Otherwise, indigestion, diarrhea, loose stool and other diseases are easy to occur.
2. Pay attention to light food.
Summer is "long", so it is necessary to increase nutrition to meet the metabolic needs of the human body. However, in summer, the temperature is hot, easily disturbed by humidity, easily losing temper, poor transport and digestion, and decreased digestive function.
Therefore, 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 reduce the occurrence of excessive internal heat.
A light diet is what is usually called "simple tea and light rice". The staple food should be whole grains, and the non-staple food should be beans, vegetables, fruits and fungi. A light diet is not a complete vegetarian diet. Meat contains protein, which is necessary for human body. Being completely vegetarian can easily lead to malnutrition. Therefore, the cooking of meat should be based on steaming and boiling, with less frying, less oil and less salt, and try to keep the original flavor of food.
Meat food is best eaten at lunch. When eating meat, you can remove the skin and oil to reduce the fat content. The daily intake of protein should be 100g, of which more than half should be high-quality protein which is easy to digest and absorb, 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 you have to eat sour when you are cold, so you should eat more sour in summer. For example, you can often eat some wheat products, such as 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 try not to eat spicy and warm food outside in summer. It is also necessary to avoid eating too many cold drinks, which will harm the healthy qi in the human body and induce diseases.
Pay attention to increasing nutrition this season, 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 dishes, adding proper amount of vinegar, sauce, onion, ginger, garlic and mustard is the best way to eat in summer, which can not only keep the nutrition of vegetables to the maximum extent, promote appetite and digestion, but also inhibit bacteria, reduce blood fat and regulate blood pressure.
Timely replenishment of water
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 of yang, which means that the yang tends to rise and flourish in summer, and the cold in the body is in a state of easy solution.
In summer, people will sweat a lot when doing a little work or exercise, and then they will have a strong thirst. A lot of sweating in summer will cause a lot of salt loss, which will reduce the chloride ion reserve 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.
Water-replenishing soup tea beverage is a good choice. Soup contains a lot of water and organic salts such as sodium, potassium and magnesium, and tea can refresh the mind and relieve fatigue. Watermelon, bitter gourd, wax gourd, cucumber, towel gourd, tomato and other melons and eggplant fruits and vegetables have diuretic and hydrating effects, and are the first choice for summer food.
Step 5 replenish qi and reduce fire
The hot summer days not only bring us physical discomfort, but also easily lead to more and more people's anger rising, which is manifested as emotional irritability, anxiety, excitability, insomnia and so on. These symptoms are called "summer mood disorder" in medicine. Therefore, "removing fire" is also a compulsory course for summer food supplement.
The best choice for summer food is bitter gourd, tomatoes and other cool fruits and vegetables. At the same time, milk is slightly cold, which can replenish water, nourish yin and reduce fever, and is also a good product for "dispelling fire". Dog meat and duck meat is the best way to make up for it in summer.
Second, people with different constitutions have different diets.
Of course, adapting to natural changes is a general requirement, but it needs to be adjusted according to the specific situation of each individual. Simply put, people with unbalanced constitution can be classified according to yin and yang, which can be roughly divided into two categories: yang deficiency or yin and blood deficiency.
Yang Qi's deficiency is short of' length' in summer, so Yang Qi should help' length'; In summer, people with yin deficiency and blood deficiency are prone to internal fire due to external heat, which leads to pathological fire and damages Yang Qi. The goal of nursed back to health is to nourish yin and blood, and not to hinder the normal growth of Yang Qi.
As far as diet conditioning is concerned, people with insufficient yang spirit should make use of the principle of "nourishing yang in spring and summer", and TCM health network can supplement it in time to promote yang spirit. People with qi deficiency can often eat japonica rice, glutinous rice, millet, yam, jujube, pork, beef and so on. If yang deficiency is obvious, you can eat some foods with certain aphrodisiac effect, such as pepper, ginger and mutton.
People with blood deficiency can eat mulberry, litchi, auricularia auricula, jujube, pork, turtle and other foods for diet conditioning; 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.
Third, pay attention to hygiene in diet.
In summer, people tend to be greedy and drink cold, and eat more fruits and vegetables, but at this time, microorganisms such as bacteria are also more active, and they are prone to enteritis, dysentery and other diseases if they do not pay attention to food hygiene. Therefore, developing good dietary hygiene and personal hygiene habits is the most important measure to prevent gastrointestinal diseases in summer. Pay attention to clean fruits and vegetables, and it is best not to leave food for a long time. Pay attention to keep your abdomen warm when you sleep at night.