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As the temperature rises gradually, the amount of sweat perspired by the body increases, and more blood in the body will flow to the body surface, and the blood supply to the digestive system will be relatively reduced. At this time, people will find that their appetite has become worse, and their digestion and absorption ability has also become weaker. How to eat healthy? It can be achieved in three ways: light and less greasy, adding vegetables and fruits, and replenishing water.

Light and less greasy

After entering summer, the days are long and the nights are short, and three meals a day should be regular. Go to bed early at night and stop eating 2 hours before going to bed; after getting up early in the morning, eat a nutritious and light breakfast. If you want to have a supper at night, a cup of yogurt or milk with whole wheat bread, plus a fruit or vegetables that can be eaten immediately, is a simple and nutritious supper.

Summer diet is mainly based on cooking methods such as stewing, boiling, blanching, and mixing

If the stomach is uncomfortable, you can eat porridge, soup noodles and other staple foods, with vegetables and soy products, which are nutritious and easy to digest. After the stomach recovers, return to the normal diet. In addition, the daily intake of fish, shrimp, meat, and eggs should be controlled at 120-200 grams, salt should not exceed 5 grams, and cooking oil should be controlled at 25-30 grams.

Increase fruits and vegetables

In summer, it is easy to sweat, and it is easy to lose water, minerals such as potassium, sodium, calcium, magnesium, and water-soluble vitamins such as vitamin C.

The daily recommended intake of vegetables should reach 300-500 grams. Some dark vegetables, such as green leafy vegetables such as spinach and lettuce, orange-red vegetables such as carrots and tomatoes, and purple vegetables such as purple cabbage and red amaranth, should account for 1/2 of the total amount of vegetables. Vegetables can be fried, stewed, and starchy vegetables such as pumpkins, yams, and potatoes can be steamed to replace some staple foods. You can eat a cucumber or a tomato as an extra meal between meals.

There are many kinds of fruits in summer. Fruits contain sugar and organic acids, which taste sweet and sour. Although fruit is delicious, eating more will also affect the intake of other foods. Therefore, it is enough to eat 200-350 grams of fruit every day, which is equivalent to an apple of medium size.

The B vitamins lost in sweat are rich in coarse grains, especially vitamin B1, which is rich in red beans, mung beans, lentils and other beans, and not low in oats, black rice, barley, millet and other grains.

Eat miscellaneous grains in moderation every day

Adults should consume 50-150 grams of whole grains and beans per day. In this regard, you can choose multigrain porridge such as eight-treasure porridge, millet and mung bean porridge for breakfast, or red bean rice, purple rice and brown rice or buckwheat noodles for lunch.

Moisture needs to be replenished

The climate in early summer is relatively mild, and the daily drinking water should reach 1500-1700 ml. If the temperature rises and the amount of perspiration increases, it is necessary to increase water intake as appropriate. If the water supply is insufficient, some symptoms of getting angry will appear, so take more soup.

Drinking mung bean soup, millet soup, barley tea, tartary buckwheat tea in summer can not only replenish water, but also supplement certain potassium, magnesium and other minerals and B vitamins. Using vegetables to make soup, while providing water, can also supplement vitamin C, potassium, calcium, magnesium and other nutrients lost due to sweating, such as bitter gourd lean meat soup, winter melon and shrimp skin soup, amaranth and egg soup, etc., which are light and nutritious.

Drinking black tea, green tea, oolong tea, flower fruit tea in moderation can also provide the body with certain polyphenol antioxidant substances. Although sweet drinks and ice cream have a certain cooling effect, they are high in sugar and energy, so you need to pay attention when eating them.

A smartwatch can play a huge role in promoting healthy eating habits. Smartwatches can play a huge role in promoting healthy eating habits. With features like calorie counting and food tracking, you can easily monitor your daily food intake and keep yourself accountable. Some smartwatches even offer personalized nutrition recommendations based on your activity level and dietary goals, helping you make better food choices.