Sihaiwang: in our daily diet in summer, the energy provided by protein in the diet should account for about 12% of the total energy, of which the high-quality protein should account for more than half. High quality protein rich foods include lean meat, fish, eggs, milk, soybeans and bean products.
How to ensure the nutritional needs of high temperature environment in summer
How to ensure the nutritional needs of high temperature environment in dog days?
1. Eat foods rich in sodium, potassium, calcium, magnesium, iron, etc
Sodium is commonly found in all kinds of food. The main sources of sodium are salt, soy sauce, monosodium glutamate, pickles, tofu, etc. It's enough to eat too much sodium without deliberately increasing it. Eating too much sodium will increase blood pressure. Lack of potassium is one of the causes of heatstroke. Food rich in potassium includes vegetables, fruits and beans. Green vegetables, nuts and coarse grains are rich in magnesium. Milk and dairy products are rich in calcium. Animal liver, lean meat and blood are good sources of iron, and they are well absorbed and utilized. Animal food is rich in zinc and has high absorption rate, such as oyster, lean meat, animal viscera, etc.
2. Ensure high quality protein intake
The energy provided by protein in the diet should account for about 12% of the total energy, and the high-quality protein should account for more than half. High quality protein rich foods include lean meat, fish, eggs, milk, soybeans and bean products.
3. Timely vitamin supplement
Foods with more vitamin 1 include peanuts, lean pork, beans, wheat flour, millet, etc.; foods with more vitamin B2 and vitamin A include animal liver, eggs and milk, etc.; foods with more vitamin C and carotene are various fresh fruits and green leafy vegetables.
4. Replenish water in time
Don't wait to be thirsty to drink water. Drink water regularly, a few times. Can choose boiled water, tea, lemonade, mung bean soup and so on. If you sweat more, you can choose some drinks containing minerals and vitamins, or you can make order soup, fish soup or chicken soup with each meal.
5. Pay attention to food hygiene
In the high temperature and humidity environment in summer, the propagation of various pathogenic microorganisms is accelerated, and food is prone to corruption. Attention should be paid to the purchase, processing and storage of food. Do not go to the roadside stalls and stalls with poor sanitation.
6. Cook carefully to promote appetite
Mainly light, more cooking and stewing, less frying. Using condiments such as onion, ginger, garlic and vinegar can not only promote appetite but also digestion. Eat more fruits and vegetables, different varieties, different colors.