What are the basic principles of six solar terms in summer?

The six solar terms in summer, on the one hand, increase the nutritional consumption of the body; On the other hand, sweating a lot in hot days leads to the loss of many nutrients in sweat. Moreover, people's loss of appetite, poor digestion and absorption limit the normal intake of nutrients in the six solar terms in summer, which may lead to the disorder of nutritional metabolism in the body and even cause corresponding malnutrition or other diseases.

Therefore, dietary supplement in summer is very necessary, but it can't be supplemented at will. We must conform to the characteristics of the six solar terms in summer and follow the following basic principles.

1. Supplementing enough protein and vitamins Under high temperature conditions, protein decomposition of human tissues increases, urine creatinine and sweat liquid nitrogen excretion increase, resulting in negative nitrogen imbalance. Therefore, the intake of protein should be increased by about 15% on the basis of usual, and the daily supply should reach about 100g. Fish, meat, eggs, milk and beans are the best in protein.

In the hot environment, the human body's vitamin metabolism increases. In addition, sweat excretes water-soluble vitamins, especially vitamin C. According to the measurement, vitamin C in each milliliter of sweat can reach 10 microgram. If you sweat for 5 liters, you will lose 50 milligrams. In addition, there are vitamin B 1 and vitamin B2 in sweat. Therefore, in summer, the vitamin requirement of human body is twice or even more than the ordinary standard. Large doses of vitamin B 1, vitamin 2, vitamin C, vitamin A and vitamin E have certain effects on improving heat resistance and physical strength.

Among fresh vegetables and summer fruits, tomatoes, watermelons, bayberry, melons, peaches and plums are particularly rich in vitamin C, and vitamin B is more abundant in cereals, beans, animal livers, lean meat and eggs. During the six solar terms in summer, people can supplement these foods appropriately or take some yeast tablets orally.

2. Replenish water and inorganic salts. When the human body sweats a lot or the body temperature is too high in the six solar terms in summer, not only the water in the human body is insufficient, but also sodium and potassium will be lost in large quantities. However, sodium deficiency will cause serious water shortage, so water and inorganic salts should be supplemented in the six solar terms in summer. It is best to replenish water several times in a small amount to slow down perspiration and reduce water evaporation. Sodium supplement depends on how much you sweat. If a person works for 8 hours and sweats less than 4 liters, he can take 18 grams of salt from food every day. If the sweating amount exceeds 6 liters, it needs to be supplemented from the beverage, but the concentration of potassium chloride in the beverage should not exceed 0.2%. Potassium salt is supplemented with two potassium tablets every day, each containing 25 mg equivalent of potassium. In addition, you can eat some foods with high potassium content, such as fruits, vegetables, beans or bean products, kelp, eggs and so on.

Sweat contains not only sodium and potassium, but also calcium, magnesium, iron, copper and zinc, as well as sulfur, phosphorus, manganese and chromium. If it is not supplemented in time, it will also cause water and salt metabolism and acid-base balance disorder, affect heat resistance and easily induce heatstroke. Therefore, don't forget to add water and inorganic salts to the six-solar diet in summer.

3. The diet of six solar terms in summer should be light, and the secretion of gastric acid in human body should be reduced. In addition, drinking more water and diluting stomach acid will weaken the digestive function of human body. Therefore, the diet should be light, eat more nutritious and light food, and eat less greasy, heavy and spicy food, especially fried food or cakes.

However, being light does not mean being vegetarian, that is, being completely vegetarian and not eating meat. Some people become "vegetarians" in the six solar terms in summer. They eat vegetarian food and think it is bright. They can live a long and healthy life. In fact, this is a big misunderstanding of health care.

Human health needs a variety of nutrients to ensure that food is the main source of fireflies. All kinds of nutrients must be complete, and no amount of nutrients can replace those micronutrients. Under normal circumstances, the human body's nutrients are in a dynamic balance, and once some substances are lacking, they must be replenished in time. In summer, the six solar terms are hot and humid, the human body consumes a lot, and there is little sleep at night, especially the need to increase nutrition. Vegetarianism cannot be overemphasized. Although vegetarian food contains many substances beneficial to human body, such as vitamins, minerals, cellulose and so on. Protein, which is necessary for human body, contains little food. If the six solar terms in summer are vegetarian for a long time, it will easily lead to nutritional imbalance, and it will also lead to the loss of coordination of the body during the "autumn harvest and winter storage", thus laying the groundwork for the crisis of the disease, which is often called "loss" in summer. Eat some lean meat, eggs, milk, fish and other meat and bean products in summer. When cooking, you can use steaming, cold salad and other methods to avoid being too greasy. In addition, we should also pay attention to the collocation of side dishes, such as the collocation of less meat and more dishes, and the collocation of colors. And it is necessary to change more patterns to adjust and increase appetite. There are many varieties of vegetables in summer, so we can make full use of "collocation technology". "Color" is regarded by you as the "second nutrient" of health. When someone at home has a loss of appetite and spirit, add some red vegetables to the table to stimulate the central nervous system and cheer up; If you are tired from work, tired physically and mentally, and unhappy, you can add more green and white dishes to the table to ease your mood, please your mind and promote digestion.

4. Drink cold drinks in moderation. Due to the influence of high temperature, the human body will produce a series of physiological reactions, leading to listlessness and loss of appetite. At this time, if you can arrange your diet reasonably and eat some cold drinks properly, you can not only quench your thirst, but also help digestion, with balanced nutrition and good health. Traditional Chinese medicine health care experts believe that in summer, the human body has yang outside and yin inside, the secretion of gastric juice is relatively reduced, and the digestive function is low, so it is forbidden to eat cold drinks. Therefore, the folk proverb says, "Although the weather is hot, you should not be greedy for cold, and although melons and fruits are beautiful, you should not eat more." In addition, don't drink too many cold drinks after sweating, because drinking too many cold drinks can not only supplement and adjust the loss of salt and water in the body as soon as possible, but also dilute the gastric juice and reduce its bactericidal power, so that pathogenic microorganisms can pass through the gastrointestinal tract, causing gastritis, enteritis, dysentery and other diseases.

Especially for some patients with chronic diseases, eating cold drinks should be selective and temperate. For example, patients with coronary heart disease, asthma and chronic bronchitis should not eat more frozen food, so as not to aggravate their illness or induce the recurrence of old diseases. For diseases such as gastric ulcer and hyperacidity, sour cold drinks should not be used; Diabetic patients should add little or no sugar to their homemade cold drinks, otherwise they will feel sweet and greasy in their mouths or upset in their stomachs. It should also be noted that drinking drinks cannot replace drinking water. Because most drinks contain some sugar. The higher the sugar in the beverage, the higher the osmotic pressure, and the less likely it is to be absorbed by cells. On the contrary, it will take away the water in the cells and easily cause water loss in the body. In addition, cold drinks are often difficult to achieve the purpose of quenching thirst, leading to frequent overeating, which is a strong cold stimulus to the digestive tract, causing abnormal peristalsis and dysfunction of the digestive tract, leading to abdominal pain or diarrhea.

5. Pay attention to food hygiene. A basic principle that cannot be ignored is that we must pay attention to food hygiene. Because drinking more water during the six solar terms in summer dilutes gastric juice, which reduces the bactericidal power of gastric juice and makes pathogenic microorganisms easily enter the intestine through the stomach; On the other hand, the hot and humid climate is also suitable for the growth and reproduction of microorganisms, and food is easy to deteriorate. Therefore, in the six solar terms in summer, it is necessary to control "the disease enters from the mouth". First of all, we should pay attention to the disinfection of raw fruits and vegetables. Secondly, we should pay attention to the preservation of food. Thirdly, don't neglect the disinfection of the family chopping board. Finally, eat more garlic properly.