Eat more fruits, vegetables and beans in summer.

As the saying goes, "Little summer and big summer, steam on the top and cook on the bottom". At this time, be careful of heatstroke, take the ini

Eat more fruits, vegetables and beans in summer.

As the saying goes, "Little summer and big summer, steam on the top and cook on the bottom". At this time, be careful of heatstroke, take the initiative to drink water, and drink some salt water when sweating. Don't take a bath, don't stay in an air-conditioned room for a long time, eat less cold drinks and have a light diet. Ma Guansheng, a professor at Peking University College of Public Health and vice chairman of China Nutrition Society, also reminded everyone to pay attention to diet and eat more vegetables, fruits and beans during the summer heat. Do you know these?

Summer is one of the twenty-four solar terms, generally between July 22nd and 24th in Gregorian calendar. As the saying goes: "The summer heat is in the dog days", and summer heat is the hottest solar term in a year, generally in the first half of the dog days.

During the summer heat, the climate is characterized by: First, the temperature is high, and the highest temperature during the day is generally above 30℃, and even above 40℃ in some areas. Second, there are many thunderstorms and high humidity. This kind of weather will have adverse effects on people's physiology and psychology. High temperature and humidity easily make people irritable. Some people eat too much raw and cold food to cool down, causing digestive system problems; If you don't pay attention to heatstroke prevention and cooling, and replenish water and nutrition in time, it will also cause diseases such as heatstroke.

Therefore, during the hot summer, we must first keep an optimistic attitude. Second, we should pay attention to heatstroke prevention and cooling. Avoid going out in high temperature at noon and try to avoid working outside for a long time. Third, don't be too greedy. Don't stay in a low temperature environment for a long time, don't sit in a cold and humid place, don't blow into the fan when sleeping, and don't eat too much cold food, such as popsicles and cold drinks. Especially for the elderly, children and pregnant women, we should strengthen protection and not be too hot and greedy.

During the summer heat, the diet should still follow the principle of diverse foods, and at the same time, it should be light and eat more vegetables, fruits and beans.

1. Drink more soup and replenish water. You can prepare mung bean soup, sour plum soup and so on. At home, you can also cook dry rice, winter melon soup and lotus root sparerib soup.

2. Eat dark vegetables every day. The colors of vegetables are deep and light, and the nutritional value of dark vegetables is generally better than that of light vegetables. Dark vegetables are rich in carotene, chlorophyll, lutein, lycopene, anthocyanins and other healthy substances. Spinach, celery leaves, water spinach, broccoli, watercress, chrysanthemum, tomato, carrot, pumpkin, red amaranth, purple cabbage, etc.

Make full use of the taste and color of vegetables, and make a vegetable salad with tomatoes, kale and carrots, which is rich in color and unique in taste, promotes appetite and supplements vitamins, minerals, dietary fiber and phytochemicals.

3. Eat fruit every day. Fruit is an important source of vitamin C, carotene, B vitamins, potassium, magnesium and dietary fiber. Different fruits have different nutritional contents, so add carotene and choose red and yellow fruits such as mango, citrus, papaya and hawthorn. Jujube, orange, grapefruit, kiwifruit and other fruits have high vitamin C content. Banana, jujube, red fruit and longan have higher potassium content.

In addition, fruit contains organic acids such as fruit acid, citric acid and malic acid, which can promote the secretion of digestive juice, stimulate appetite and help digestion.

4. Eat fresh beans often. There are many kinds of fresh beans in summer, including cowpea, edamame, mung bean, broad bean, lentil and Dutch bean. Fresh beans are comprehensive in nutrition and varied in eating methods. Soybeans and broad beans can be cooked and eaten directly, and cowpeas can be cooked with cold dishes such as sesame sauce.

Fruits, vegetables and beans with more draught in summer with 24 solar terms.

Summer is one of the twenty-four solar terms, generally between July 22nd and 24th in Gregorian calendar. As the saying goes: "The summer heat is in the dog days", and summer heat is the hottest solar term in a year, generally in the first half of the dog days.

During the hot summer, one of the characteristics of the climate is high temperature. The highest temperature during the day is generally above 30, and even above 40 in some areas. Second, there are many thunderstorms and high humidity. This kind of weather will have adverse effects on people's physiology and psychology. High temperature and humidity easily make people irritable. Some people eat too much raw and cold food to cool down, causing digestive system problems; If you don't pay attention to heatstroke prevention and cooling, and replenish water and nutrition in time, it will also cause diseases such as heatstroke.

Therefore, during the hot summer, we must first keep an optimistic attitude. Second, we should pay attention to heatstroke prevention and cooling. Avoid going out in high temperature at noon and try to avoid working outside for a long time. Third, don't be too greedy. Don't stay in a low temperature environment for a long time, don't sit in a cold and humid place, don't blow into the fan when sleeping, and don't eat too much cold food, such as popsicles and cold drinks. Especially for the elderly, children and pregnant women, we should strengthen protection and not be too hot and greedy.

During the summer heat, the diet should still follow the principle of diverse foods, and at the same time, it should be light and eat more vegetables, fruits and beans.

1, drink more soup and replenish more water. You can prepare mung bean soup, sour plum soup and so on. At home, you can also cook dry rice, winter melon soup and lotus root sparerib soup.

2. Eat dark vegetables every day. The colors of vegetables are deep and light, and the nutritional value of dark vegetables is generally better than that of light vegetables. Dark vegetables are rich in carotene, chlorophyll, lutein, lycopene, anthocyanins and other healthy substances. Spinach, celery leaves, water spinach, broccoli, watercress, chrysanthemum, tomato, carrot, pumpkin, red amaranth, purple cabbage, etc.

Make full use of the taste and color of vegetables, and make a vegetable salad with tomatoes, kale and carrots, which is rich in color and unique in taste, promotes appetite and supplements vitamins, minerals, dietary fiber and phytochemicals.

3. Fruit every day. Fruit is an important source of vitamin C, carotene, B vitamins, potassium, magnesium and dietary fiber. Different fruits have different nutritional contents, so add carotene and choose red and yellow fruits such as mango, citrus, papaya and hawthorn. Jujube, orange, grapefruit and kiwifruit have higher vitamin C content. Banana, jujube, red fruit and longan have higher potassium content.

In addition, fruit contains organic acids such as fruit acid, citric acid and malic acid, which can promote the secretion of digestive juice, stimulate appetite and help digestion.

4, often eat fresh beans. There are many kinds of fresh beans in summer, including cowpea, edamame, mung bean, broad bean, lentil and Dutch bean. Fresh beans are comprehensive in nutrition and varied in eating methods. Soybeans and broad beans can be cooked and eaten directly, and cowpeas can be cooked with cold dishes such as sesame sauce.