When summer arrives, it's common to have a poor appetite and an easily upset stomach, yet this is also a time when the body expends a lot of energy and needs to be well-nourished. So, how can you eat refreshingly and healthily during the summer? This article also reminds you of common dietary pitfalls to help you avoid obesity and easily maintain a slim figure. Why can't you eat in the summer?
In summer, many people lose their appetite, often feeling "unwell without being sick." Their digestive function decreases, and they are prone to symptoms of "summer heat" such as mental fatigue, loss of appetite, a bitter taste in the mouth with a greasy tongue, chest and abdominal bloating, and weight loss. Some people are also more susceptible to gastrointestinal diseases.
High temperatures: Japanese nutritionist Fumie Tezuka, in her book "Eat Your Way to Health," points out that for every 10-degree Celsius increase in temperature, the body's average calorie requirement decreases by 70. In summer, the body needs less energy, which reduces the feeling of hunger.
Dehydration: In an air-conditioned room, you don't feel the evaporation of moisture, so you tend to drink less water. However, your stomach tissues are already slightly dehydrated, which affects your appetite.
Too many sugary drinks: In summer, it's easy to get thirsty, and some people tend to gulp down sugary drinks. Ironically, "sugar" is a natural appetite suppressor. Sugar is quickly absorbed into the bloodstream, making you feel full instantly, thus creating a vicious cycle where you can't eat.
Self-regulation to get rid of "summer heat"
To avoid the "summer heat" condition, a good way is to adjust your diet to restore your body's vitality. Pay attention to replenishing salt and vitamins.
Nutritionists recommend that in hot weather, it's best for each person to supplement with 2 mg of Vitamin B1, 2 mg of Vitamin B2, and 50 mg of Vitamin C daily, and 1 gram of calcium. This can reduce the consumption of carbohydrates and tissue proteins in the body and is beneficial to health. You can also eat more foods rich in these nutrients, such as watermelon, cucumber, tomato, beans and their products, animal liver and kidneys, dried shrimp, etc. You can also drink some fruit juice.
Don't forget to replenish potassium.
In the hot summer, you sweat a lot, and a significant amount of potassium ions are lost with sweat. This can lead to hypokalemia, causing symptoms like fatigue, dizziness, headaches, loss of appetite, and heatstroke. The most effective way to prevent potassium deficiency in hot weather is to eat more potassium-rich foods. Fresh vegetables and fruits contain a lot of potassium, so you can eat more strawberries, apricots, lychees, peaches, plums, etc. Vegetables like scallions, celery, and edamame are also rich in potassium. Tea also contains a relatively high amount of potassium. Drinking more tea in hot weather can not only relieve summer heat but also replenish potassium, killing two birds with one stone.
Don't overeat, and consume fewer cold drinks.
The summer heat weakens gastrointestinal function, so diet should be adjusted to help strengthen the spleen and stomach. Fine grains and coarse grains should be eaten in appropriate proportions. It's recommended to eat coarse grains once a week. Porridge and dry food should be properly arranged. In summer, a ratio of two meals of porridge to one meal of dry food is suitable. For example, have noodles and soy milk for breakfast, dry rice for lunch, and congee for dinner. Eating some cold drinks or beverages can help relieve summer heat. However, ice cream, ice bricks, etc., are often made from milk, egg powder, and sugar, so they should not be consumed in excess. Most beverages are not highly nutritious, so it's best to drink them in moderation.
"Light nourishment" is best.
In summer, especially for those with a weak spleen, the principle of "light nourishment" should be adopted, which focuses on replenishing qi, nourishing yin, strengthening the spleen and stomach, clearing summer heat, and resolving dampness. The diet should consist of fresh, tasty, mild, easily digestible foods that are nourishing but not greasy. "Light nourishment" should avoid spicy foods that generate heat and greasy foods that produce phlegm and dampness, but this does not mean avoiding meat entirely. Those with a yin-deficient and weak body can choose foods rich in high-quality protein such as lean pork, duck, rabbit, white-cut chicken, salted duck eggs, and steamed fresh fish to increase protein intake.
Little tips to whet your appetite.
Both TCM experts and nutritionists believe that you can eat more heat-clearing and detoxifying foods in summer.