How to regulate the diet in dog days

The weather in these two days has entered the “barbecue” mode and the temperature is getting higher and higher. As the weather gets hotter, it can easily lead to heat stroke and other adverse health effects. Ma Guansheng, a professor at the Peking University School of Public Health and the vice chairman of the China Nutrition Society, reminded everyone that in order to deal with high temperatures, it is necessary to properly arrange dietary nutrition and provide material protection for health while doing a good job of cooling off the sun.

Under high temperature conditions, the peristalsis of the gastrointestinal tract is weakened, the secretion of saliva, gastric juice, and other digestive fluids is reduced, the acidity of the gastric juice is reduced, and digestive function is decreased, and anorexia and loss of appetite may occur. In addition, the body's metabolic rate increases, a lot of sweating, sodium, potassium, calcium, magnesium and other minerals lost more, so that the body of protein, sodium, potassium, calcium, magnesium, iron, vitamin C, thiamine, riboflavin The demand for vitamin A and water increased.

To protect the nutritional needs in high temperature environment, it is recommended that:

1. Ensure the intake of high-quality protein

The energy provided by the protein in the diet should account for about 12% of the total energy, of which high-quality protein should account for more than half. Foods rich in high-quality protein include lean meat, fish, eggs, milk, soybeans, and soy products.

2. Consumption of foods rich in sodium, potassium, calcium, magnesium, iron, etc.

Sodium is commonly found in various foods. The main sources of sodium are salt, soy sauce, monosodium glutamate, pickles, fermented bean curd, etc. It is sufficient if there is no deliberate increase. Eating too much sodium increases blood pressure.

Potassium deficiency is one of the causes of heat stroke. Potassium-rich foods include vegetables, fruits, and beans.

Green vegetables, nuts, and whole grains are rich in magnesium.

Milk and dairy products are rich in calcium.

Animal liver, lean meat, and animal blood are good sources of iron and are well absorbed and utilized.

Animal foods are rich in zinc and have high absorption rates, such as oysters, lean meat, and animal organs.

3. Add moisture in time

Do not wait for thirsty to drink water, to drink regularly, a small number of times. Can choose boiled water, tea, lemonade, bean soup and so on. If you sweat more, you can choose some beverages that contain minerals and vitamins. You can also order soup, fish soup, or chicken soup for each meal.

4. Timely vitamin supplement

Foods containing more vitamin 1 have peanuts, lean pork, beans, wheat flour, millet, etc.; foods containing more vitamin B2 and vitamin A have animal liver, eggs, and milk; vitamin C and carotene are more The food is a variety of fresh fruits and green leafy vegetables.

5. Elaborate cooking, promoting appetite

Mainly light, more cooking stew, less frying cooking. Using condiments such as onions, ginger, garlic, and vinegar can both stimulate appetite and promote digestion. Eat more fruits and vegetables, different varieties, different colors.

6. Pay attention to food hygiene

In the high-temperature and high-humidity environment in summer, the proliferation of various pathogenic microorganisms accelerates and the food is easily spoiled and deteriorated. Attention must be paid to all aspects of food purchase, processing, and storage. Do not go to roadside stalls and food stalls with poor sanitation.

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