What kind of food to eat in summer is good for the body?

Any vegetable is good for the body, don't be a picky eater.

Summer is the season for vegetables and fruits to be on the market, and in the face of a variety of vegetables and fruits on the market, many people will inevitably have choice obstacles. In fact, what fruits to choose in summer should be determined according to your own needs, this article will summarize some vegetables that you can eat in summer, let's take a look.

What vegetables are suitable for summer

Destruction 1, bitter gourd: bitter gourd can be said to be the most suitable for summer to eat a vegetable, bitter gourd is cold, has the function of clearing heat and purging fire, rich in bitter gourd, can be said to be a sharp weapon for fat reduction, has a good effect of relieving fatigue, appetizing and helping digestion, daily consumption helps to improve immunity.

2. Water spinach: Water spinach is a relatively common vegetable in summer, slightly cold, rich in crude fiber, which can effectively promote gastrointestinal peristalsis, and has a good effect on defecation and constipation. In addition, water spinach contains a large amount of carotene and vitamin C, which can supplement the nutrients needed by the human body in a timely manner while fighting cancer.

3. Tomatoes: Tomatoes are also one of the main ingredients in summer, and a large amount of lycopene in Chinese can effectively inhibit the activity of reactive oxygen species, which has a good effect on anti-cancer. Eating more tomatoes in summer can prevent and improve related diseases of the body, play a role in reducing fat and detoxifying, and it can also be said to be one of the most important ingredients in the diet.

4. Amaranth: According to research, amaranth contains a variety of vitamins and minerals required by the human body, especially the content of calcium is particularly rich, according to research shows that the calcium content in 100g of amaranth can get 180mg, in addition, amaranth is also rich in magnesium, potassium, etc., which can help the human body absorb calcium, and can play a role in calcium supplementation in summer.

5. Asparagus: Asparagus contains a variety of nutrients, especially flavonoids, which are particularly rich in antioxidant effects, and can play a good role in anti-aging effects when eaten in summer.

6. Fava beans: Fava beans are a very common vegetable in summer, rich in dietary fiber and some trace elements, and daily consumption can timely supplement the nutrients required by the human body. In addition, broad beans also contain phospholipids and choline, which are important components of the brain and nervous tissue, which can help strengthen the brain and enhance memory.

In addition, broad beans can also strengthen the spleen and reduce edema, especially suitable for summer consumption.

The above is a summary of what vegetables to eat in summer for the good health of this article, through this article it can be seen that there are many vegetables on the market in summer, but not every vegetable is suitable for eating, we should start from ourselves, according to our own conditions to see what kind of vegetables need to eat.

Let's have a sweet bitter gourd on fire. The easiest way to do it: slice the bitter gourd obliquely - boil and blanch for about 30 seconds - remove it and put it on a plate - sprinkle in a little white sugar.

In this way, it is not easy to destroy its nutritional value, and it can also be sterilized before eating. It's no problem to eat or use as a snack to cool off...

Recipes of the week.

Monday: Stir-fried Dan or Stir-fried Beef with Chilled Melon, Stir-fried Pork Slices with Loofah or Stir-fried Loofah with Vegetarian Sauce Tuesday: Steamed flower meat or pork ribs with plum vegetables (or steamed with tempeh), braised pumpkin Wednesday:

Beef balls or beef tendon balls boiled lion's mane mushrooms, red and white radish shredded vegetarian stir-fried Thursday: shiitake mushrooms, cloud fungus red dates, steamed chicken, vegetarian fried shredded potatoes or cucumber Friday: ham and nine yellow scrambled eggs, enoki mushroom stir-fried pork slices, bean bean braised fish head Saturday:

White porridge (you can add lean meat, preserved eggs or mustard salted eggs, ginkgo seeds, scallops, bonito, sweet potato pieces, etc., and the porridge side dishes can be pickled vegetables, salted radish, preserved duck, etc.), steamed pond lice with tempeh, fried sausage with onions, fried flower meat with taro slices, fried pork slices with celery, and beef with sauerkraut.

Sunday: After the cereal is boiled, cook for a minimum of 10 minutes, turn off the heat and add milk (fresh milk, if it is milk powder, then adjust it with water first), fry saltwater fish (such as red three fish, hairtail fish), if there is no saltwater fish, steam freshwater fish (such as reed fish, crucian carp, blessing fish, etc.), use green onions, fragrant qian, ginger, garlic with peanut oil, soy sauce to make sauce, stir-fried beef or meat slices with fresh mushrooms, fried poached eggs or egg corners, fried field chicken or shredded meat with green and red peppers, vegetarian fried broccoli (first water), yellow python porridge or make yellow turtle pot.

1. Folic acid 400 mcg daily.

2. Vitamin B6 mg daily.

3. Vitamin C 75 mg daily.

4. Vitamin E 23 IU, 15 mg daily.

5. Calcium 1000 mg daily, over 50 years old 1200 mg daily.

6. Iron 15 mg daily, over 50 years old 10 mg daily.

7. Magnesium 320 mg daily.

8. Zinc 12 mg daily.

Eat more bitter foods. The alkaloids contained in bitter foods have pharmacological effects such as dissipating heat and clearing heat, promoting blood circulation, and dilating blood vessels. Eating bitter gourd, bitter herbs, beer, tea, coffee, cocoa and other bitter foods on hot days can not only clear the heart and remove troubles, awaken the brain and refresh the mind, but also increase appetite, strengthen the spleen and stomach.

Take care to supplement with salt and vitamins. Nutritionists suggest that it is best to supplement vitamin B1 and B2 with 2 mg each day, 50 mg of vitamin C, and 1 gram of calcium per person per day in the high temperature season, and you can also eat more foods rich in the above nutrients, such as watermelon, cucumber, tomato, bean products, animal liver and kidney, shrimp skin, etc., and you can also drink some juice.

Don't forget to take potassium supplements. Sweating a lot in summer and losing more potassium ions with sweat is also more, which can easily cause hypokalemia, causing symptoms such as fatigue and weakness, dizziness and headache, and loss of appetite. The most effective way to prevent potassium deficiency in hot days is to eat more potassium-containing foods, fresh vegetables and fruits contain more potassium, and you can eat some strawberries, apricots, lychees, peaches, plums and other fruits as appropriate; Vegetables such as greens, green onions, celery, and edamame are also rich in potassium.

Tea also contains more potassium, drinking more tea on hot days, which can not only cool off, but also replenish potassium with one stone.

It is advisable to make up for it in the summer. On hot days, in order to clear and replenish, strengthen the spleen, dispel heat and dampness, you should choose foods with light and nourishing yin effects, such as duck meat, crucian carp, shrimp, lean meat, shiitake mushrooms, mushrooms, oyster mushrooms, white fungus, barley, etc. In addition, you can also eat some mung bean porridge, lentil porridge, lotus leaf porridge, mint porridge and other "anti-heatstroke porridge", which has a certain effect of repelling the heat.