Diet helps boost your spirits

  August is hot and humid, and it is easy for people to feel irritable, lack of energy, and lethargic, and it is useless to supplement sleep on weekends. In view of this situation, it is recommended that you carefully analyze the reasons, and boost your spirits by adjusting your diet and making reasonable arrangements.
Eating problems that are keeping you down

  Improper diet matching, or changes in dietary structure brought about by high temperature weather, will not only affect our appetite, but also make us lose energy and look sick.
1. Insufficient high-quality protein

  Many friends are not interested in meat dishes as soon as summer arrives. Some people even only eat cucumbers, tomatoes, cold skin and cold noodles every day, and even the frequency of eating eggs and drinking milk has decreased. In this way, it is easy to lead to insufficient intake of high-quality protein. In addition, the loss and decomposition rate of human protein will be higher in summer than in winter. Less intake and more loss can easily lead to insufficient reserves of high-quality protein in the body.
  Protein is an essential nutrient for many vital functions in the body, and it also directly affects muscle strength. Lack of high-quality protein for a long time will lead to a decrease in the body’s metabolic rate, a decrease in the absorption and utilization of nutrients, and then people become fatigued and lack physical strength.
2. A lot of water loss

  People sweat a lot in hot and humid weather. The water content of a healthy human body is as high as 70%. Water not only maintains the normal shape of human cells, but is an important medium for the metabolism of most substances in cells, and also undertakes tasks such as transporting nutrients to cells and helping to discharge metabolic wastes. People are prone to fatigue and drowsiness when they are dehydrated.
3. Loss of minerals and water-soluble vitamins

  Along with the loss of sweat, in addition to water, there are also a large amount of minerals such as sodium, potassium, calcium, and magnesium, as well as water-soluble vitamins such as vitamin C and B vitamins. Minerals such as sodium, potassium, calcium, and magnesium can maintain the normal osmotic pressure inside and outside human cells, participate in the metabolic reactions of intracellular substances, and maintain the stress and normal function of neuromuscular. Calcium, potassium, and sodium, in particular, play an important role in regulating the systolic and diastolic function of the myocardium. When these minerals are lost in large amounts, it may affect blood supply, causing fatigue, fatigue, and even shortness of breath, palpitation and other symptoms.
what to eat? how to eat?
1. High-efficiency supplement of high-quality protein

  According to traditional thinking, since high-quality protein is to be supplemented, of course, meat must be the mainstay. However, the cooking methods of common meat are inevitably high in oil and salt, which cannot stimulate people’s appetite in the sultry August. Therefore, we can improve in the following two directions:
  (1) Replacing some meat with beans, eggs and milk Soy products such as
  tofu , dried bean curd, and bean curd, eggs such as eggs, duck eggs, quail eggs, and milk , yogurt, cheese and other dairy products, like meat, are rich in high-quality protein, and cooking methods are often simpler and lighter than meat. Using them to replace part of meat can not only reduce the intake of oil and salt, but also use the protein complementation between soy products and meat to improve protein utilization. A plate of cold shredded tofu, a bowl of egg custard, a cup of low-sugar or sugar-free yogurt, and the protein provided by some meats can basically meet our daily needs for high-quality protein.
  (2) Use the “refreshing” method to process meat It is
  recommended to use more methods such as cold salad, steamed, marinated and cold salad to process meat. Cold shredded chicken, boiled chicken, cold beef, boiled meat with sauce, raw meat porridge and other meats are fresh and refreshing, which are very suitable for summer consumption. Meat is already rich in various amino acids that can be umami. Even if it is cooked with only water and a little salt, with a suitable dipping sauce, the taste is not inferior to that of braised, fried, and roasted meat.
2. To add water, just drink more water is not enough

  If you just drink water to replace the water lost through sweating, the effect is not very good. This is because the absorption and circulation of pure water in the human body is too fast, it will be quickly excreted through the urine, and the time it can stay in the body to be used by cells is too short, and the hydration effect is not good.
  If you want to prolong the retention time of water in the body and improve the hydration effect, you can replace the cold baikai with unsweetened mung bean soup, red bean soup, or green tea, black tea, barley tea, unsweetened flower and fruit tea, etc. In addition to water, these drinks also contain a certain amount of vitamins and minerals. For example, various types of bean soup are relatively rich in B vitamins and minerals such as potassium and magnesium. In addition to a small amount of minerals, flower fruit tea also contains some polyphenolic antioxidants. The above nutrients have positive significance for boosting the spirit.
  You can also drink more milk and soy milk. The protein and minerals in soy milk and milk can also prolong the time that water stays in the body, which can play a good moisturizing effect.
The effect of supplementing minerals and vitamins is better

  Some people have poor appetite in summer. In order to avoid malnutrition, they will take multi-nutrient supplements to make up for the lack of minerals and vitamins due to reduced food intake. However, many studies have found that supplementing minerals and vitamins with nutrient supplements is no better than ingesting them from food. This may be related to the synergistic absorption of minerals and vitamins by other nutrients in food.
  In the case of the same or reduced food intake, if you want to supplement minerals and vitamins more efficiently, you can replace part of the polished rice and white flour with coarse grains and mixed beans. Coarse grains and miscellaneous legumes should preferably account for 1/3 of all staple foods. Compared with polished rice and white noodles, the content of B vitamins and minerals in coarse grains and beans is several times higher. The potassium content of beans such as red beans, mung beans, and kidney beans is more than 10 times higher than that of rice. If you find whole grains and beans rough and indigestible, you can cook them in a pressure cooker.
Avoid these dietary traps

  Foods high in sugar can stimulate the secretion of dopamine, which can help us improve our mood to a certain extent. Eating barbecue, hot pot, and drinking a little wine may give us a temporary relaxation. But long-term addiction to sweets, alcohol, and high-fat diets not only fails to boost energy, but can even make us feel more tired.
1. Sweets are only temporary pleasures

  It is true that sweets can bring pleasure quickly after eating, but the pleasure is short-lived. There are even studies showing that excessive intake of sweets and sweetened beverages may increase the risk of depression. At the same time, we also suffer from the negative health effects of eating sweets, such as obesity and high blood sugar. After eating a lot of sweets or drinking sweet drinks, the increase in blood sugar will lead to a large secretion of insulin, which increases the concentration of tryptophan in the blood. A lot of tryptophan is converted into serotonin and melatonin, which can stimulate sleepiness, make people tired and lethargic.
  The Dietary Guidelines for Chinese Residents (2022) recommends that the daily intake of free sugars should be controlled within 25 grams. That’s about the amount of sugar in 300 grams of regular yogurt (not sugar-free or low-sugar yogurt), or the amount of sugar in 50 grams of chocolate candy. This shows that sweets can be eaten, but must be limited.
2. High-fat diets do more harm than good

  Foods with high fat content are full of aroma and taste, which can stimulate appetite, so some people like to improve their mood by eating fried food. However, doing so would not only do more harm than good, but also “unsustainable”.
  A high-fat diet is usually accompanied by high salt, which not only increases the risk of obesity, high blood lipids, hypertension, and cardiovascular and cerebrovascular diseases, but also does not help to boost the spirit and improve the fatigue state. This is because high-fat diets contain a lot of free saturated fatty acids, which prevent the body from transporting sufficient glucose to the hippocampus and cerebral cortex in a timely manner, resulting in inattention and slower responses. High-fat diet can also damage cardiovascular and cerebrovascular, increase the risk of gallstones, pancreatitis, gastrointestinal cancer, and affect the health of intestinal flora. The occurrence of these diseases, in turn, will affect our energy and physical strength. In addition, a large amount of fat entering the intestine will increase the secretion of cholecystokinin, making people feel sleepy and tired.
  The Dietary Guidelines for Chinese Residents (2022) recommends that the daily intake of cooking oil should not exceed 25-30 grams. However, according to statistics, the daily consumption of cooking oil by Chinese residents far exceeds this recommended standard. If you want to improve, you can use cold mixing, steaming, boiling, stewing, etc. instead of high-oil cooking methods such as frying, frying, and barbecue.
3. It is not advisable to drink to cool off the heat

  Some people like to “relieve fatigue” by drinking alcohol. Alcohol has a certain paralyzing effect on the nerves, and drinking too much can easily slow down the response. At the same time, alcohol metabolism will increase the water consumption in the body. If water is not replenished in time, it will lead to a further decline in mental state and physical fitness due to lack of water. In addition, some coffee drinks contain a lot of free sugars, which may also cause people to feel more sleepy after drinking.

  ★The state of boredom and lack of energy in summer can be properly improved through diet. However, it takes a while for it to work. If you decide to adjust your diet, be sure to make a reasonable plan for your situation.

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