First of all, you should choose yogurt. It is hot in summer, so yogurt is an ideal drink in the morning and evening. Drinking yogurt properly in the morning can supplement protein and energy; When drinking yogurt at night, adding two spoonfuls of cereal can produce growth hormone. Growth hormone can decompose fat and promote muscle growth. In addition, lactic acid bacteria contained in yogurt can enhance intestinal flora, thus further enhancing resistance.
Second, it is appropriate to choose vegetable salad. Vegetable salad is a healthy and refreshing food. Because all green leaf salads are rich in a substance similar to opioids, this substance can reduce people's tension at noon and promote sleep at night. This substance is soluble in oil, so salad should be mixed with oil evenly before it can be absorbed by human body.
Third, you should choose ice cream. It is very hot in summer, so eating ice cream is the enjoyment of life. However, researchers found that some people may feel headache after eating ice cream. If you want to stay slim, you should pay attention: a glass of milk ice cream contains 330 kilocalories, while a glass of lemon juice has only 150 kilocalories.
Fourth, choose freshly squeezed orange juice. Freshly squeezed orange juice brings people a good mood, and selenium is used to enhance people's resistance. It contains flavonoids (phytochemicals), which can increase the effect of vitamin C by 20 times. Don't drink orange juice on an empty stomach if your stomach is sensitive. Drink it half an hour before meals, and vitamins can give full play to their functions.
Fifth, it is appropriate to choose fruit salad. Fruit salad is an ideal breakfast or healthy lunch. It is best to eat sweet (bananas, figs, cherries, etc.). ) and sour (pineapple, orange, etc. ) separate the fruits. Due to indigestion, after 5 pm, eating fruit for a long time will ferment in the intestine and produce inert gas.
Sixth, choose potato chips and chips. At the turn of summer and autumn, you should eat more potato chips and chips. But potatoes can cause fat accumulation in buttocks, and at the same time contain a variety of minerals needed to decompose fat. Therefore, the best way to eat potato chips is to eat them with low-fat curd or coriander.
Seventh, choose mineral water. Mineral water is rich in minerals (such as magnesium and iodine). ) that can promote fat consumption, but it doesn't contain any calories. Therefore, drinking 8 cups of mineral water every day, preferably before meals, can also reduce hunger.
Eighth, choose fish. Fish is the best food to supplement protein. It can provide valuable fatty acids and iodine, which is most suitable for lunch. It is better to eat more fish in summer.
Ninth, choose barbecue. Is barbecue delicious in summer or a dangerous carcinogen? In fact, barbecue is a low-fat nourishing food. But avoid oil dripping into charcoal fire, otherwise it will produce carcinogens. This situation can usually be avoided by using a vertical barbecue grill or wrapping meat with aluminum foil. In addition, putting some vegetables and fish on meat can reduce calorie intake.
Tenth, you should choose beer. A bundle of cold beer is delicious, but it will produce insulin. Beer will directly lead to abdominal obesity. Of course, a small cup at night will stimulate appetite and play a calming role. According to research, drinking beer properly can also prevent cancer.
Eleventh, choose strawberries. 100g strawberry has only 37 kilocalories, but it is rich in 62mg vitamin C. In addition, eating strawberries in early summer can clean up the garbage in the body and promote metabolism.
Twelfth, shellfish should be chosen. 1g crabs or shrimps contain only 1g calories, but 18% protein. Shellfish food made with thick sauce contains a lot of glycine, which is a component of collagen. If glycine is lacking, it will lead to the increase of fat and make the connective tissue loose and wrinkled.
Thirteenth, choose tomatoes. There is nothing more delicious than tomato soup on a hot summer day. Tomatoes must be heated to release lycopene and play an anti-cancer role. In addition, tomatoes can reduce the incidence of prostate diseases in men by 50%.
Fourteenth, choose coffee. Whether the weather is cold or hot, drinking a proper amount of coffee can refresh you. However, if you drink more than five cups, coffee will not work.
Fifth, choose olive oil. Olive oil makes people around the Mediterranean live longer, and it can effectively control cholesterol. Eating 2~3 spoonfuls of olive oil every day can prevent arteriosclerosis and myocardial infarction.
Sixteenth, choose lemon. Lemon is a good anti-cancer food. It not only contains vitamin C, but also contains 58 anticancer chemicals such as carotene, flavonoids, limonin and coumarin.
2? Summer diet should be mainly vitamins.
In hot summer, the amount of skin perspiration increases, and a large amount of sebum is secreted and excreted, which is easy to block pores or sweat gland ducts. In this season, how to maintain our body and skin?
From the point of view of nutrition and health care, the new concept of health care and skin care in summer is that the diet should be mainly vitamins. Let's talk about this problem from three aspects. It's very hot in summer. In the high temperature environment, the human body's temperature regulation, water and salt metabolism, digestion, circulation, nervous system, endocrine system, urinary system and so on have all undergone significant changes, leading to enhanced metabolism and increased nutrient consumption. Because the sultry climate often leads to loss of appetite and poor rest and sleep, so the so-called "bitter summer" often appears in summer. In order to strengthen our physique and spend the summer safely, we invited Lin, a nutrition technician from Quanzhou 180 Hospital, to explain some problems that should be paid attention to in summer diet arrangement:
1. Ensure sufficient supply in protein. At high temperature, protein decomposition of human body increases, and urine nitrogen excretion increases, resulting in negative nitrogen balance. Therefore, the intake of protein should be moderately increased, but not too much, so as not to increase the burden on the kidneys. Among them, fish, meat, eggs, milk and beans are high-quality protein, accounting for 50% of protein's intake.
2. Eat more fruits and vegetables and provide enough vitamins. Sweating at high temperature leads to a large loss of water-soluble vitamins, especially vitamin C, which is twice the standard. At the same time, vitamin B should be supplemented. Fresh vegetables and fruits ripe in summer such as tomatoes, watermelons, bayberry, peaches and plums are extremely rich in vitamin C. Vitamin B is abundant in cereals, beans, animal livers, meat and eggs. In summer, people can supplement these foods or take some yeast tablets orally.
3. Supplementing water and inorganic salts when the human body sweats a lot or the body temperature is too high will not only cause insufficient water in the body, but also lose a lot of elements such as sodium and potassium. Lack of sodium will aggravate water shortage, and attention should be paid to supplementing water and inorganic salts. The supplement of water and salt is in the form of soup, and vegetable soup, broth and fish soup can be selected alternately. Drinking a small amount of soup before meals can also stimulate appetite. For people who sweat a lot, a certain amount of salty drinks should be added between meals. In addition, you can also eat some fruits and vegetables with high potassium content, such as rape, celery, edamame, mushrooms, potatoes, laver, peanuts, oranges, red dates and so on.
4. Eat more foods that clear away heat and damp. Eat heat-clearing food in midsummer Commonly used heat-clearing foods include watermelon, bitter gourd, peach, strawberry, tomato, mung bean and cucumber. And skillfully use garlic, ginger, vinegar and other seasonings to increase appetite; The main foods for strengthening the spleen and promoting diuresis are winter melon, pumpkin, bitter vegetable, ginger, lotus root, coix seed, yam and so on.
5. The diet is light. In summer, when the temperature is high, you sweat more and drink more water, the gastric acid is easily diluted, the secretion of digestive juice is relatively reduced, and the digestive function is weakened, resulting in poor appetite. Coupled with factors such as lack of sleep in hot days, gluttony and cold food, if you enter greasy food again, it will inevitably increase the burden on the stomach and affect digestion. Therefore, it is advisable to eat less greasy food, and the diet in summer should be light and peaceful. In addition, eating porridge at breakfast and dinner can not only quench thirst, relieve summer heat, but also nourish the body. Such as mung bean porridge, lotus seed porridge, lotus leaf porridge, lotus root porridge, preserved egg porridge and so on.
6. Pay attention to cooking methods. Diet should be easy to digest, with good color, smell and taste. It is advisable to eat more cold dishes or cooked food, and add some hot and sour condiments to adjust the taste to increase appetite. When eating, you can also eat pickles and seasoning dishes, which not only helps the next meal, but also supplements salt.
7. Although the weather is hot in summer, the diet should not be too cold. Cold drinks, popsicles, cold beer and cold fruits should not be eaten. For example, the watermelon in the refrigerator should not be taken out instantly, but should be left at room temperature for a while before eating. Because a large number of supercooled foods will cause sudden contraction of gastrointestinal blood vessels, causing gastrointestinal dysfunction, gastrointestinal spasm, abdominal pain, diarrhea, and digestive and absorption disorders. Especially for some patients with chronic diseases, eating cold drinks should be selective and temperate. In addition, you can't eat too much in summer, especially at dinner. Especially for the elderly and children, their digestive ability is weak, which is even worse in summer. If they eat too much and can't digest it, it is easy to damage the spleen and stomach and lead to stomach pain.
8. Summer is the frequent season of intestinal infectious diseases and bacterial food poisoning, so food hygiene is very important. Raw vegetables and fruits should be cleaned and disinfected. Don't eat spoiled food, eat leftovers after they are fully heated, and don't drink raw water. In addition, household chopping boards must be thoroughly cleaned with detergent (especially cracks and knife marks), then washed with clear water and naturally dried. It is best to use chopping boards and knives when they are raw and cooked, which can not only ensure the hygiene of operation, but also prevent diseases from entering the mouth.