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各位朋友大家好，现在是“每天健康三分钟”时间。我是道简心血管康复医生集团的护士王玉莉，今天我来给大家讲讲夏季饮食小常识。
夏季由于气温普遍升高，人体消耗较大，如果不注重饮食就非常容易影响我们的身体健康，所以夏季饮食养生小常识，你一定要了解！
饮食以清淡为主
夏季饮食以清淡、苦寒、丰富营养、易消化的食物为佳，不要食用黏腻食品，以免阻碍胃肠消化，同时，勿过饱过饥。夏季酷暑炎热、高温湿重，吃苦味的食物能清泄暑热，更可以健脾，增进食欲。如拍黄瓜、凉拌西红柿、老醋花生、凉拌萝卜皮、凉拌莴笋、蒜泥茄子都是不错的凉菜。
瓜类蔬菜应多吃
大自然有自己的规律，天热大家出汗多，水分流失大，而夏季盛产的瓜类，在众多蔬菜中，瓜类含水比青菜多，水分高达90%。黄瓜、丝瓜和苦瓜等这些应季的蔬菜，非常补充维生素和水分。
多熟食少生冷
夏季时节，人们往往喜欢生吃瓜果、海鲜等食物。值得注意的是，夏季气温高，各种病菌和寄生虫容易繁殖，更应该注意饮食卫生。
多吃点醋
天热出汗多，还可多吃点醋，提高胃酸浓度，帮助消化和吸收，促进食欲。醋还有很强的抑菌能力，对伤寒、痢疾等肠道传染病有预防作用。天热人易疲劳、困倦不适等，多吃点醋，益于解除疲劳，保持充沛的精力。
注意补钾
暑天出汗多，随汗液流失的钾离子也比较多，由此造成的低血钾现象，会引起人体倦怠无力、头昏头痛、食欲不振、中暑等症候。热天防止缺钾最有效的方法是多吃含钾食物，新鲜蔬果中（如芹菜、毛豆、香蕉等）含有较多的钾。茶叶中亦含有较多的钾，热天多饮茶，既可消暑，又能补钾，可谓一举两得。
Dear friends, nice to meet you!Now it is time for “Health talk for three minutes every day”,My name is Wang Yuli, a nurse of Daojian Doctor Group of Cardiovascular Rehabilitation.Today I mainly introduce the tips of summer diet.
As the temperature generally rises in summer,the human body's energy consumption is large.If you don’t pay attention to the diet, this can easily affect your health.Therefore, you must know some tips of summer diet and health.
Diet should be light.
The light, bitter-cold, nutritious and digestible foods are suitable for summer diet. Don't eat greasy food to avoid obstructing gastrointestinal digestion.Meanwhile, don’t be too full or too hungry.In summer the weather is hot, and the humidity is heavy,eating bitter food can clear summer heat and strengthen spleen and increase appetite.Such as smashed cucumber, salad tomato, old vinegar peanuts, salad radish, salad lettuce, garlic eggplant are all cold dishes with good effect.
Eat more melons and vegetables.
Nature has its own rules.People sweat a lot in hot summer, and they consume more water.However, summer is rich in melons.Among all kinds of vegetables, melons contain more water than vegetables, and the water content could be up to 90% of the whole fruit.Cucumber, loofah and balsam pear and other seasonal vegetables can supply plenty of vitamins and water.
Eat more cooked food but less cold food.
In summer, people often like to eat raw fruits and seafood, etc.It should be noted that the summer temperature is high,all kinds of germs and parasites are easy to reproduce, and we should pay more attention to dietary hygiene.
Eat more vinegar.
People sweat a lot in hot days, and we should take more vinegarto improve the concentration of gastric acid, help digestion and absorption, and promote appetite.Vinegar has a strong ability to inhibit bacteria, and it has a preventive effect to typhoid fever, dysentery and other intestinal infectious diseases.When the day is hot, people are prone to fatigue, sleepiness and discomfort and so on.Eating more vinegar is good for relieving fatigue and keeping energy.
Pay attention to supply potassium.
People sweat a lot in hot summer, and more potassium ions are lost with sweat,resulting in hypokalemia phenomenon.Hypokalemia can cause fatigue, dizziness, headache, loss of appetite, heat stroke and other symptoms.The most effective way to prevent potassium deficiency in hot days is to eat more potassium-containing foods.Fresh fruits and vegetables such as celery, beans, bananas, etc. contain more potassium.Tea leaf also contains more potassium,drinking more tea can clear summer heat and supply potassium,which can be said to kill two birds with one stone.
