Good food for the hottest day

This is an automatically translated article.

The article was professionally consulted by Specialist Doctor II, Senior Doctor Doan Du Dat - General Internal Medicine - Department of Medical Examination and Internal Medicine - Vinmec Ha Long International General Hospital
Summer days are when the body often feels hot, uncomfortable and easily loses strength. Food rehydration, electrolytes are prioritized in hot days.

1. Nutrition in hot weather

Focus on food groups that help strengthen resistance and sleep. For example:
Food groups with cooling properties such as: amaranth, water spinach, squash ... help bring a feeling of coolness, and at the same time provide many vitamins, supplement fiber, good for the digestive system. Provide protein and many important nutrients such as zinc, iron, calcium... with foods such as meat, fish, shrimp, crab, eggs, milk, oysters, oysters, mussels, beans. Strengthen the immune system, appetite and help develop skeletal muscle with foods such as fresh fruits, yogurt, onions, garlic, broccoli, tomatoes, herbs (perilla, marjoram, dill). ...) Provide vitamin C, carotene and mineral salts with fruits and vegetables such as cucumbers, tomatoes, lettuce, lentils... Helps stabilize nerves, help relax and sleep easily with milk, especially milk rich in calcium, tryptophan, taurine. Don't forget to drink enough water.

2. Foods to eat on hot days

Beef cooked with vegetables: Used to relieve colds and colds, treat headaches, joint pain... Mint porridge: This dish works to treat sweating, headache, abdominal distension... and very helpful for hot skin in the summer. Green beans cooked with mint, honeysuckle: This dish has the effect of treating body aches and thirst. Pumpkin juice: 500g squash, squeeze to get water, add a little salt, drink 2-3 times a day, has anti-sunburn effect, boils, heat rash. Artichoke water: Cook for drinking water like tea. Cooked artichokes have the effect of tonic liver, blood purifier, heart tonic, anti-toxic, diuretic. Tapioca water: The leaves are boiled. Water helps to quench thirst, cool down, has a diuretic and cooling effect. Sugarcane juice: can be eaten raw, pressed or decoctioned to drink. Sugarcane juice helps prevent heat-inflammatory diseases, dry mouth and throat, thirst, high fever, dehydration... Spices: eg perilla, Chinese coriander, dill, coriander, laksa leaves, spring onions, chives.. Root spices such as onions, garlic, ginger, galangal, turmeric... also help to add many vitamins, minerals, botanical antibiotics and flavorings to stimulate appetite. Table salt: Consumed daily, but actually only needed in very small amounts. The body only needs less than 5g/day (found in fish sauce, dipping sauces, soup powder, seasoning powder...) Sugar: Effective in case of low blood sugar, or need to recover quickly after sickness, fight fatigue when doing heavy physical work. Should use sugar within the permissible threshold, especially children and the elderly. Too much sugar will tire the pancreas and lead to diabetes. An adult should not consume more than 20 grams/day.

3. Foods that need to be limited in hot season

Limit fast foods, fried foods, high in fat such as fried chicken, french fries, fatty meat, sausages, canned goods, sausages... because they are both difficult to digest and have a lot of energy, which requires a lot of energy. provide more water for metabolism. Limit eating a lot of sweets, including ice cream (to avoid respiratory infections), cakes, sweetened condensed milk... Limit frozen foods.

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