Summer weather is hot, and the body's metabolism increases, which leads to a large consumption of nutrients. Therefore, although summer diet emphasizes lightness, it is important not to only eat vegetables and fruits. It is also necessary to pay attention to the combination of meat and vegetables and consume a moderate amount of duck meat, loach, fish, etc., to supplement the body's protein and fat needs and boost the immune system.
1. Nutritious and Balanced Diet
During summer, the body loses a significant amount of nutrients. If not replenished, it can lead to a weakened immune system. Therefore, the primary task in summer is to consume sufficient protein, especially high-quality animal protein. Common examples include lean meat, fish, shrimp, and rabbit meat, which all provide high-quality protein. Additionally, it is important to consume an adequate amount of vitamins during summer, and seasonal vegetables and fruits such as tomatoes, cucumbers, watermelons, bitter gourds, and eggplants can fulfill the body's vitamin needs.
Furthermore, due to significant water loss in the body during summer, the replenishment of water should not be underestimated. It is recommended to consume 2000-3000 milliliters of water per day per person. Salt can be replenished through drinking diluted saltwater to prevent loss of appetite or heatstroke caused by salt depletion. In addition to drinking water, water-rich vegetables and fruits can also help with water replenishment. Examples include cucumbers, winter melons, pumpkins, bitter gourds, and Buddha's hand melons, all of which have a water content above 90%. Watermelon, cantaloupe, and other cooling fruits can also provide hydration to the body.
2. Emphasis on Lightness and Meat-Vegetable Combination
The most important principle in summer diet is lightness. Therefore, it is advisable to steam or boil food instead of frying or deep-frying. However, while maintaining lightness, it is also important to pay attention to the nutritional combination, especially the combination of meat and vegetables. If only vegetables and fruits are consumed without sufficient animal protein, the body's resistance will decrease, leading to fatigue, weakness, and susceptibility to illness.
Suitable meat options for "light and nourishing" in summer include duck, fish, lean meat, as well as rabbit meat and loach. Duck meat has the effects of nourishing and clearing heat, removing dampness and detoxification, nourishing yin and stomach, promoting diuresis, and reducing swelling. It is particularly suitable for women and those with excessive internal heat. Rabbit meat has a sweet and cold nature, making it also suitable for consumption in summer. Fish and loach are important sources of high-quality protein. Lean meat can be consumed together with licorice and Codonopsis pilosula to achieve the goal of lightness and nourishment. It is worth noting that warm meats such as dog meat and mutton should be avoided in summer.
When consuming "meat dishes" in summer, it is recommended to pair them with seasonal vegetarian dishes for a more comprehensive nutrient intake. Suitable vegetarian options for summer include tomatoes, bitter gourd, bitter vegetables, cucumbers, winter melons, pumpkins, and luffa. In addition, onions, scallions, and garlic sprouts, which have antibacterial effects, can be consumed more in summer to achieve the purpose of sterilization.
