Summer is hot and humid, and many people may feel loss of appetite or indigestion. Meanwhile, excessive sweating also makes it easier for the body to lose water and water-soluble vitamins. So what should we pay attention to when eating in hot weather? Regularly replenish water, drink plenty of water, consume enough water containing foods in small amounts multiple times, and avoid drinking water when thirsty. The amount of water consumed depends on the amount of sweat, temperature, and labor intensity, and should be able to maintain water balance without burdening the body. Ordinary sweet drinks only contain sugar and water, but cannot provide electrolytes such as sodium, potassium, calcium, magnesium, etc. Therefore, fruits, vegetables, nutrient rich Congee, soup and light salt water, salt tea are good choices for supplementing water at high temperature, and bean soup, bean Congee, green tea, flower and fruit tea, sour plum soup can also be selected. In high temperature environments, sodium and potassium are easily lost through sweat, making it unsuitable to excessively limit salt intake. When sweating excessively, sodium salts need to be supplemented. Due to the loss of water and salt in the body during high temperatures, it is recommended to choose diluted salt water for supplementation. When supplementing sodium chloride, it should be determined based on the amount of sweat, and it is recommended to supplement water and salt daily through dietary methods. In dietary supply, the variety and color of daily soups should be increased, such as alternating between vegetable soup, fish soup, and meat soup. If there is a large amount of sweating on that day, simply supplementing water and salt through diet is not enough to meet the needs. It is necessary to promptly supplement carbohydrate drinks containing salt or electrolytes between meals or at high temperature sites. Eating more vegetables and fruits in a high-temperature environment increases the body's demand for vitamin B1, vitamin B2, vitamin C, and beta carotene. Increasing the intake of vegetables and fruits can not only replenish water, but also replenish vitamins and minerals lost through sweat. It is recommended to consume no less than 500g of vegetables and no less than 400g of fruits per day. It is advisable to choose fruits, vegetables, and dried fruits that are rich in potassium, vitamin C, and B vitamins, such as prickly pear, jujube, fresh jujube, kiwi, strawberry, dragon fruit, fig, red pepper, mustard greens, pea seedlings, bamboo fungus, seaweed, hazelnuts, etc. If the diet is insufficient to meet the nutritional needs of the human body in high-temperature environments, appropriate vitamin supplements, fortified drinks, or supplements should be prepared according to the specific situation for supplementation. Increasing the intake of high-quality protein. In high-temperature environments, the human body's protein requirements are slightly higher than normal temperatures. The recommended protein to energy ratio is 12% to 15%, with high-quality protein accounting for 50% of the total dietary protein. Eat more high-quality protein rich foods such as fish, shrimp, eggs, milk, lean meat, and soybeans in daily life; It is recommended to consume no less than 300g of dairy products and no less than 50g of soybeans and their products daily. These foods can also effectively prevent hypocalcemia after sweating. The consumption of arginine and branched chain amino acids increases in high temperature environments, and can be appropriately increased in nuts, seafood, beef, mutton, pork, chicken, and dairy products; In addition, sea cucumber, tuna, salmon, trout, and anchovies can also be consumed; Grain products such as almonds, pumpkin seeds, sesame, peanuts, walnuts, hazelnuts, sweet peppers, spirulina, quinoa, oats, wheat germ and rice can also provide such amino acids. Ensuring sufficient carbohydrates is an important source of energy. In high temperature environments, it is recommended to choose foods rich in complex carbohydrates, such as whole wheat bread, brown rice, oats, etc., which can provide long-lasting energy and avoid drastic fluctuations in blood sugar. Reasonable combination can stimulate appetite. Due to the decrease in secretion of digestive fluids and stomach acid, as well as the impact of drinking a large amount of water on appetite, daily diet should pay attention to the combination of color, aroma, and taste, and the change of color and variety, to avoid excessively greasy food intake that affects appetite and digestive function. In high temperature environments, it is important to pay attention to reasonable meal combinations and careful cooking in daily life, as this can increase appetite. Eating nutritious and delicious soup in moderation before meals can relieve the central inhibition of feeding caused by thirst. At the same time, vegetable soup and meat soup can also promote the secretion of digestive fluids and stimulate appetite. In addition, moderate cold drinks can also stimulate appetite, but the amount should not be too much. For drinks that have just been taken out of the refrigerator, it is best to let them cool at room temperature for a while and then drink them when they reach around 10 ℃ to avoid stimulating the gastrointestinal tract and causing discomfort such as abdominal pain and diarrhea. When dining, you can also pair it with some cold dishes, which can supplement salt and promote appetite; Sour foods such as yogurt and hawthorn, as well as spicy seasonings such as vinegar, scallions, ginger, and garlic, can be consumed appropriately. In addition, increase the supply of vitamin B1 and high-quality protein. When there is a loss of appetite, you can also try eating small meals multiple times and adding meals appropriately during cool weather periods. Pay attention to food hygiene. In hot weather, food spoilage accelerates and is conducive to bacterial growth. It is important to pay attention to food hygiene and try to consume fresh and recently prepared food. Food that needs to be stored must be placed in an appropriate environment, and the quality of the food should be confirmed again before consumption. If necessary, it should be reprocessed. (New Society)