Nutrition experts in Nanjing remind that during the Great Heat, it is advisable to increase the intake of tuber foods. Tubers are low in fat, have significantly fewer calories than staple foods, and are rich in dietary fiber, which is beneficial for intestinal peristalsis. The new edition of the "Dietary Guidelines for Chinese Residents" points out that Chinese people should increase their intake of tubers, recommending 5 times a week, with 50-100 grams each time.
Chinese Yam (Shanyao) – Moisturizing, Skincare, and Spleen-Strengthening
During this season, it's recommended to eat more foods that clear heat and relieve summer heat, such as Chinese yam. The scientific name for Chinese yam is Dioscorea polystachya. It contains an important nutrient called dioscin, known as a natural DHEA (also known as youth hormone). It contains various basic substances of hormones, earning it the title "mother of hormones." It can promote the synthesis of endocrine hormones, accelerate the metabolism of skin epidermal cells, enhance the skin's moisturizing function, and also helps to improve physical constitution. Irregular diet and a preference for raw or cold foods in summer can easily lead to gastrointestinal discomfort, and eating Chinese yam can be helpful.
Chinese Yam and Old Duck Soup
Ingredients: 1 old duck, 4 small sections of Chinese yam, 1 piece of ginger, 3-4 green onions. Salt to taste, a pinch of pepper, cooking wine.
Method: 1. Wash and drain the chopped old duck. Divide the ginger into two parts, crush it with the back of a knife. Wash the green onions and tie them into two knots. Bring a large pot of water to a boil, add one portion of ginger and one onion knot. Once boiling, add a spoonful of cooking wine and blanch the duck pieces until blood and scum rise to the surface. Remove, rinse clean, and drain. 2. Wash the Chinese yam, peel it, cut it into rolling-cut pieces, and soak in water. 3. Place the blanched duck pieces in a soup pot, add enough water, add the remaining portion of ginger and one onion knot. Bring to a boil over medium-high heat, skim off any foam that rises. 4. Add the drained Chinese yam to the pot. Once it boils again, reduce the heat and simmer until the yam is soft and the duck meat is tender (about 2 hours). Season with salt and a pinch of pepper, then turn off the heat.
Purple Sweet Potato – Protects Blood Vessels and Prevents Allergies
Preventing cardiovascular and cerebrovascular diseases and allergies is a topic many readers face during the summer. From a dietary perspective, you could try eating purple sweet potatoes. Purple sweet potatoes are rich in iron, selenium, and anthocyanins. Selenium and iron are essential elements for the body to resist fatigue, anti-aging, and replenish blood. Selenium, in particular, is known as the "king of cancer prevention" and is easily absorbed by the body. Anthocyanin is a powerful antioxidant that protects the body from damage by harmful substances called free radicals. Anthocyanin can also enhance blood vessel elasticity, improve the circulatory system, inhibit inflammation and allergies, and improve joint flexibility.
Purple Sweet Potato and Bitter Melon Rings
Ingredients: 1 bitter melon, 1 purple sweet potato, honey as needed.
Method: 1. Peel the purple sweet potato and cut it into small pieces. 2. Put the sweet potato pieces in a resealable bag, add a little water, and microwave on high for 3 minutes. 3. Mash the microwaved sweet potato pieces with a spoon. 4. Drizzle with honey and mix well to form a paste. 5. Wash the bitter melon, cut off both ends, cut it into two sections in the middle, and remove the seeds. 6. Bring water to a boil and blanch the bitter melon. 7. After blanching, place the bitter melon in ice water to maintain its green color and crisp texture. 8. Fill the bitter melon rings with the purple sweet potato paste and press down firmly.
Potato – Prevents "Emotional Heatstroke"
During the Great Heat, the high temperatures can easily cause people to become irritable, leading to abnormal behaviors such as irritability, listlessness, disorganized thinking, loss of appetite, and anxiety. This is known as "emotional heatstroke."
"Emotional heatstroke" is very harmful to summer health and physical and mental well-being, especially for the elderly and weak. Emotional disturbances can cause myocardial ischemia, arrhythmia, and high blood pressure, and in severe cases, can even trigger sudden death. To prevent "emotional heatstroke," you could eat some potatoes.
Potatoes contain vitamin C and are high in calories. People suffering from "emotional heatstroke" are most susceptible to negative emotions such as depression, dejection, and anxiety. The minerals and nutrients in potatoes can act on the body to improve mental state.
Potato Salad
Ingredients: Potatoes, green peas, sweet corn, carrots, cucumbers, purple cabbage as needed. Seasonings: Salt, salad dressing as needed.
Method: 1. Wash, peel, and slice the potatoes, then steam them. Mash the steamed potatoes with a rolling pin. Bring a clean pot of water to a boil, blanch the green peas and corn kernels until cooked. Dice the carrots and blanch them as well, then set aside. 2. Rinse the blanched green peas, corn, and carrots with cold water until cool. Dice the cucumber and mix with the vegetables. Mix the potato mash with all the vegetables, add a little salt, and then add a little salad dressing and mix well. 3. Wash the purple cabbage and trim it to your desired size. Place the mixed potato salad on the purple cabbage.