Summer diet must not neglect these nutrients
Our ancestors called summer “bitter summerâ€, high temperature and summer heat, poor appetite, tired limbs, and poor spirits. A little activity was a sweat. The stomach was tortured by a “bitter summerâ€, and people would be exhausted. A lot of lighter weight, so after the summer is to stick autumn.
In fact, the reason why bitter summer “bitter†is likely to be summer diet B vitamins (especially vitamin B1, vitamin B2) intake is insufficient, they play a very important role in the control of energy metabolism, nervous system and other normal work. In addition, they are water-soluble vitamins. They drink more water in the summer and sweat more, and they also increase the loss of B vitamins. Therefore, people tend to suffer from loss of appetite and fatigue during summer.
How to improve this situation? Of course, a lot of ingestion of foods rich in B vitamins. Although animal foods such as lean meats and animal organs are rich in B vitamins, it is difficult for people to raise interest in them in the summer, but it does not matter. There are many alternative foods:
1, whole grains beans as a staple food. They are rich in vitamin B1 and vitamin B2 foods, you can cook a pot of green bean soup every day as a summer heat drink, but also to add B vitamins and potassium. At least three meals have a meal with cereal porridge as a staple food, such as a bowl of cereal porridge and a plate of vegetables for dinner, which is both refreshing and nutritious.
2. Guarantee one egg and one glass of milk per day. Although they are the most common foods, they are all very high in nutrient density, especially vitamin B2, calcium, lecithin and high-quality protein. This is a small amount of animal food that we are willing to accept in summer.
3, eat some nuts. Nuts are rich in B vitamins and minerals, but also essential fatty acids, but in the summer they feel easy to get angry. It is recommended to make nuts and dishes together, such as celery, lily, and cashew nuts are a great combination. Or when it comes to salads, sprinkle with chopped nuts is also a good choice.
4, eat more fungi. The fungus is the highest content of vitamin B1 and vitamin B2 in vegetables, and the protein content is not low, but also contains some polysaccharides that are beneficial to the human body. So in the summer, add more fungus to the dishes, vegetable mushroom soup, mushrooms, rapeseed, fungus cucumber scrambled eggs should eat.
In addition, we must control the intake of fruit, not more than 1 kg, so as not to affect the appetite of dinner. And the high fruit sugar, eat more will become fat accumulation. Finally, we must remind everyone to eat as little as possible sweets and snacks, they will increase the consumption of B vitamins. Of course, if you already have symptoms of severe B vitamin deficiency, such as depression, skin inflammation, etc., and the diet is difficult to meet, you can take some B vitamin supplements under the guidance of a doctor.
Do this, I believe this summer will not be so "bitter", you can sweat full of energy!
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