Is it okay to eat too lightly in summer?

　　Is it okay to eat too lightly in summer?

　　As the temperature rises, sweat evaporates and water loss in the body increases, requiring constant replenishment of water. As a result, gastric acid is diluted and digestive juices are diluted, resulting in a decrease in appetite and a decrease in the digestion and absorption function of the gastrointestinal tract. A light and low-fat diet is easier to digest and absorb. However, many people pursue a light diet excessively, reducing their intake of foods with high protein content such as fish, shrimp, and lean meat, and mainly eat vegetarian food every day. The main cooking methods are steaming, boiling and cold cooking. Over time, the body’s resistance decreases and fatigue, anemia、cold and other diseases.

　　Nutritionist comments:

　　In a high-temperature environment, the human body's energy consumption increases, the basal metabolic rate increases by 5-10%, and the heat energy intake should be slightly more than usual. If you blindly pursue a light diet, you are likely to suffer from insufficient intake of heat and protein, which will affect the body's synthesis of immunoglobulins. Too little vegetable oil intake can also cause a lack of essential fatty acids that cannot be synthesized by the human body, affecting the structure and function of cell membranes.

　　Countermeasures:

　　First of all, make sure there is staple food in each meal, and the amount should not be less than 50 grams. Staple foods are high in carbohydrates and provide energy conveniently and quickly. Digestion and absorption burden is small. If it is difficult to increase your meal intake, you can increase your energy intake by eating snacks, fruits, snacks, etc. when you are hungry. Protein food supplements include milk, egg , soy products, fish, shrimp, and lean meat are the main ones.

　　Cooking methods should minimize over-frying, frying, and deep-frying, and instead use stir-frying, stewing, braising, braising, steaming, etc. If you add too little oil when cooking, you often feel unsatisfied after meals. You can eat snacks with high fat content such as a few walnuts, peanuts, cashews, pistachios and a small amount of sunflower seeds to meet the body's demand for fatty acids.