Introduction: The weather has entered "barbecue" mode these past two days, with temperatures continuously rising. The increasing heat can easily lead to conditions like heatstroke, adversely affecting health. Professor Ma Guansheng from the School of Public Health at Peking University and Vice President of the Chinese Nutrition Society reminds everyone that to cope with high temperatures, while taking measures for sunstroke prevention and cooling, it is also essential to reasonably arrange dietary nutrition to provide material support for health.
In high temperatures, gastrointestinal motility weakens, and the secretion of digestive fluids like saliva and gastric juice decreases. Gastric acidity is reduced, and digestive function declines, leading to symptoms like loss of appetite and decreased appetite. Additionally, the body's metabolic rate increases, and excessive sweating leads to significant loss of minerals such as sodium, potassium, calcium, and magnesium. This increases the body's demand for protein, sodium, potassium, calcium, magnesium, iron, vitamin C, thiamine, riboflavin, vitamin A, and water.
To meet nutritional needs in a high-temperature environment, the following is recommended:
1. Ensure adequate intake of high-quality protein
The energy provided by protein in the diet should account for about 12% of total energy, with high-quality protein making up more than half of that. Foods rich in high-quality protein include lean meat, fish, eggs, milk, soybeans, and soy products.
Lean Meat and Watercress Porridge
2. Consume foods rich in sodium, potassium, calcium, magnesium, iron, etc.
Sodium is widely present in various foods. Its main sources are salt, soy sauce, MSG, pickles, fermented bean curd, etc. There is no need to deliberately increase intake, as excessive sodium can raise blood pressure.
Potassium deficiency is one of the causes of heatstroke. Foods rich in potassium include vegetables, fruits, and legumes.
Green vegetables, nuts, and whole grains are rich in magnesium.
Milk and dairy products are rich in calcium.
Animal liver, lean meat, and animal blood are good sources of iron, with high absorption and utilization rates.
Animal-based foods are rich in zinc with high absorption rates, such as oysters, lean meat, and animal organs.
3. Replenish water in a timely manner
Don't wait until you are thirsty to drink water. Drink at regular intervals, in small amounts and multiple times. You can choose from plain water, tea, lemon water, or mung bean soup. If you sweat a lot, you can opt for beverages containing minerals and vitamins, or you can make vegetable soup, fish soup, or chicken soup with each meal.
4. Replenish vitamins in a timely manner
Foods rich in vitamin B1 include peanuts, lean pork, legumes, wheat flour, and millet; foods rich in vitamin B2 and vitamin A include animal liver, eggs, and dairy products; foods rich in vitamin C and carotene include various fresh fruits and green leafy vegetables.
Heat-Relieving Mung Bean Soup
5. Cook carefully to stimulate appetite
Keep it light, favoring steaming, boiling, and stewing over frying and stir-frying. Use seasonings like scallions, ginger, garlic, and vinegar to both stimulate appetite and aid digestion. Eat more vegetables and fruits, varying the types and colors.
6. Pay attention to food hygiene
In the high-temperature, high-humidity environment of summer, the reproduction of various pathogenic microorganisms accelerates, and food can easily spoil and become rotten. Pay attention to all stages of food purchase, preparation, and storage. Avoid dining at roadside stalls or large open-air food stalls with poor hygiene conditions.
Garlic Oil Drizzled over Chayote Sprouts
Green bean soup
Basic Shifu
Homemade powder