The appetite is not good, and it is easy to eat bad stomach. It always feels annoying and tired in the summer. How to eat fresh and healthy in the summer, avoid obesity, and easily enjoy the body?
Inevitably, everyone's "Summer Diet"
Why can't eat rice in summer? The reasons are as follows:
High-temperature Japanese nutritionist Shi Yongrong pointed out in his "Healthy Eating in Big Mouth," that with an increase in temperature of 10°C, the average body will reduce the need for 70 calories, and the amount of calories the body needs in the summer will decrease, making people not feel hungry.
Dehydration phenomenon In the summer, people do not feel water evaporation in the air-conditioned room, so the water intake is small, but the gastrointestinal tissue has been slightly dehydrated, thus affecting appetite.
Drinking too many sugary drinks is thirsty in summer, and some people are accustomed to slamming sugary drinks. But sugar is a natural appetite suppressant. Sugar can be quickly absorbed by the blood, making people feel full at once, so they cannot eat it. The formation of a vicious circle.
Smart summer eating
Because many people can not eat, so often choose a lot of cool or looks light food to deal with summer, but this way to eat it? Will you eat more fat?
There are many pitfalls in the common summer eating habits. What are the smart choices?
â— boiled water instead of cold drinks because of heat, people often drink after dinner drink or eat bowls of ice, but a cup of pearl milk calorie has 240 calories, a can of green tea 185 calories, a can of ice coffee 115 cards, a 280 calories of ice cream. When we are drinking, we only feel that we are quenching our thirst and do not feel that we are drinking calories. However, the next big problem is because the body needs to consume 100 calories, but we have to climb stairs for 27 minutes or walk for 1 hour. Do you have any? Do you do this?
You can drink boiled water or mineral water. You may feel uncomfortable and drinkable at first, but habits are cultivated. Once you have a light taste, you are not used to drinking sugary drinks.
â— Mung Bean Soup Amount Many people will drink mung bean soup and red bean soup because they can't eat their food. However, these foods are just as sugary as rice. If they eat too much, they will gain weight.
Experts suggest that if you want to drink a bowl of mung bean soup (about 70 calories) after a meal, remember to reduce your appetite by 1/4. If you want to eat mung bean soup, you can put a little less sugar, and add low-fat milk, cut some fruit, to achieve similar nutrition and dinner.
â— Choose low-calorie sandwiches to eat sandwiches to eat very little. In fact, the calories are not low. There is 307 calories in the dipstick sandwiches sold in a convenience store. In the afternoon, it will eat snacks, but will increase more calories.
In fact, among the sandwiches sold by convenience stores, the broilers, seafood collections, and ham salad sandwiches have a low calorie content. If you have free time, you can do it yourself and put a little more lettuce, cucumber, and tomato to eat more refreshingly.
â— eat more vegetables salad summer fruit is rich, most people are not wary of fruit, will eat special food. In fact, the sugar in the fruit also increases the triglyceride in the blood.
In fact, the summer is also a period of rich vegetables, eating a good salad is also a good thing, so that the weight of the fruit a little less.
â— Fresh milk can't be used as water to drink in summer. The milk is nutritious and many people will drink fresh milk as water. However, studies have pointed out that high protein can hinder the absorption of calcium.
Nutrition experts suggest that milk can only drink two or three cups a day.
Comprehensive summer nutrients
In addition to the common way of eating with “smart choices†to correct some, if you pay attention to the intake of certain nutrients, it will make your appetite better.
★ Drink a glass of water before meals for 1 hour before meals. Drink 1 cup of water. This will not only relieve the dehydration of the stomach but also promote gastrointestinal motility, stomach emptying and appetite.
★ vitamin B1 drink plenty of water and cold drinks in summer, but also more sweat, it is easy to out of the vitamin B family out of the body, leading to loss of appetite, and vitamin B family vitamin B1 is the conversion of carbohydrates in food to glucose In the matchmaker, glucose provides the energy needed for the brain and nervous system to function. Without it, although he ate as usual, the body's energy was insufficient and his performance was listless. The most abundant sources of vitamin B1 are all cereals, such as wheat germ, soybeans, brown rice, etc., because the seeds require this vitamin when they germinate. Meat is richest in pork.
★ Vitamin B2 Vitamin B2 is responsible for transforming heat energy. It can help the body release energy from protein, carbohydrates, and fats. It also needs vitamin B2 in the summer of active activities. A study conducted by Cornell University in the United States found that the demand for vitamin B2 in the human body increases with the activity. The best food sources for vitamin B2 are dairy products such as milk and cheese, and green vegetables such as broccoli and spinach.
★ Supplemental nicotinic acid, also known as vitamin B3, which is responsible for carbohydrate metabolism together with vitamin B1, vitamin B2, and provide energy, lack of niacin can cause anxiety, anxiety, irritability, so often feel irritable in the summer. Rich in Nicotinic Acid