When summer comes, the appetite is not good, and it is easy to eat a bad belly. The expert teaches you how to eat fresh and healthy in the summer, so that you can avoid obesity and enjoy the slim figure easily.
Inevitably, everyone's "Summer Diet"
Why can't eat rice in summer? The reasons are as follows:
1. High temperature: Japanese dietitian Tezuka Wenrong pointed out in "Healthy Eating in Big Mouth" that for every 10 degrees Celsius increase in temperature, the average body will reduce the need for 70 calories, and the amount of heat needed for the body in the summer will decrease. Feel hungry.
2. 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.
3. Drink too much sugary drinks: Summer is easy to thirsty, some people are accustomed to slamming sugary drinks, but "sweet" is a natural appetite suppressant, sugar can be quickly absorbed by the blood, it will make people suddenly feel full Therefore, we can't eat it and "form 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?
Here are the common summer eating habits. What are their pitfalls and how smart are they?
1. A cup of cold drink or ice product after dinner: Because of heat, often after a meal to drink or eat bowl of ice, but a cup of pearl milk tea has 240 calories, a can of green tea 185 cards, a can of ice coffee 115 cards, a Ice cream cake 280 cards. 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?
Clever choice: Drink boiled water or mineral water. You may feel uncomfortable at first, but “the habit is cultivated.†Once you have a light taste, you are not used to drinking sugary drinks.
2. Drink green bean soup and other desserts: Many people will drink green bean soup because they cannot eat rice. Red bean soup, but these foods are as sugary as rice, and they can become fat if they eat too much.
Smart choice: To replace, not to increase. 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 as a meal, you can put a little less sugar, add low-fat milk, cut some fruit, and to achieve similar nutrition and dinner.
3. Eat sandwiches: When you eat a sandwich, you feel that you eat very little. In fact, the calories are not low. There is 307 calories in the chicken leg sandwiches sold in a convenience store. However, people feel that they eat very little psychologically. In the afternoon, they will eat snacks instead. Increase more calories.
Clever choice: Among the sandwiches sold in convenience stores, the broilers, seafood collections, and ham salad sandwiches have low calorie content; if you have free time, you can do it yourself and put a little more lettuce, cucumber, and tomato to make it even more refreshing.
4. Eat a lot of fruit: summer is a fruit rich period, most people are not wary of fruit, will eat a special food. In fact, the sugar in the fruit also increases the triglyceride in the blood.
Clever choice: summer is also a period of vegetable production, eating fruits and vegetables salad is also good, so that the amount of fruit less.
5. Drink fresh milk as boiled water: hot in summer, fresh milk is nutritious, and many people will drink milk as drinking water. However, studies have pointed out that high protein can hinder the absorption of calcium.
Smart choice: Nutrition experts suggest that milk can only drink two or three cups a day.
Lift "Summer Eat"
In addition to correcting some of the common ways of eating with "smart choices", if you look at certain nutrient intakes, it will make your appetite better.
1. Drink a glass of water before meals: You can drink 1 cup of water 1 hour before a meal. This will not only relieve the dehydration of the stomach but also promote gastrointestinal motility, empty stomach, and promote appetite.
2. Vitamin B1 supplement: drinking a lot of water and cold drinks in summer, but also sweating, it is easy to rush out of the vitamin B family, resulting in loss of appetite, so the Vitamin B1 vitamin B family is to convert food carbohydrates into Glucose is a matchmaker. Glucose provides the energy needed for the brain and nervous system to function. It is less. Although the food is eaten as usual, the energy in the body is not enough and the performance is 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.
3. Vitamin B2 supplement: Vitamin B2 is responsible for transforming heat energy, it can help the body to release energy from protein, carbohydrate and fat. Vitamin B2 is also needed in summers when the activity is large, because a study at Cornell University in the US found that the demand for vitamin B2 in the body increases with the activity. The best food sources for vitamin B2 are milk, cheese, and other milk. Products, as well as green vegetables such as broccoli, spinach and so on.
4. Supplemental Nicotinic Acid: Also known as Vitamin B3, it is responsible for the metabolism of carbohydrates along with vitamin B1 and vitamin B2, and provides energy. The lack of niacin can cause anxiety, anxiety, and irritability, so it often feels annoying in the summer. Niacin-rich foods include mackerel, swordfish, chicken, and milk.
5. Vitamin C supplement: Heat is also a source of stress. It can be supplemented with anti-stress vitamin C. In the summer, homemade juice such as bitter gourd juice, celery juice, and pineapple juice can be used to supplement water, and it can also be supplemented with rich vitamins. C.
Summer is when you lose weight
Summer is actually the best season to control weight. Because clothes are worn thin, it is easy to expose undesirable body curves and make people lose weight more. And from another point of view, the hot summer is a good time to add light and light taste, so that healthy eating habits will continue for the summer.
