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  • 更年期饮食调理 [三伏天应该如何饮食调理]

    分类:银行信托 时间:2019-04-07 本文已影响

      三伏天是出现在小暑与立秋之间,是一年中气温最高且又潮湿、闷热的日子,那么三伏天如何饮食调理呢?以下是小编给你整理三伏天的相关饮食调理方法。

    三伏天应该如何饮食调理

      三伏天的饮食调理方法

      1、注意饮食卫生

      在夏季高温、高湿环境中,各种致病微生物繁殖加速,食物易腐败变质,在食物的购买、加工和储存等各环节都要注意。不去卫生条件差的路边摊点、大排档等就餐。

      2、多吃一些富含粗纤维食物

      三伏天的炎热,不仅会导致人的食欲下降,还会减慢人体胃肠的蠕动,再加上烦躁上火,很容易出现便秘情况。这个时候一定要采取一些预防措施,建议多吃一些富含粗纤维的食物,如粗粮、芹菜、紫薯等,还要多吃一些新鲜的时令水果。

      3、精心烹调,促进食欲

      清淡为主,多用蒸煮炖,少用煎炸的方式进行烹调。使用葱、姜、蒜、食醋等调味品,既可促进食欲又可促进消化。多吃蔬菜水果,不同品种、不同颜色搭配。

      4、新鲜干净

      夏季人们常感食欲减退,脾胃功能较为迟钝,此时不妨吃些新鲜蔬果。新鲜蔬果营养素的构成,一般是纤维素和糖分的含量各半,不仅可以有效地补充人体必须的能量和水分,其清爽的特质也会让人久食而不厌。但要注意不要贪食生、冷或不洁的食物,以免染上痢疾、腹泻等。

      5、保证优质蛋白质的摄入

      膳食中蛋白质提供的能量应占总能量的12%左右,其中优质蛋白质应占一半以上。含优质蛋白质丰富的食物包括瘦肉、鱼、蛋、牛奶、黄豆及豆制品等。

      6、补气去火

      炎炎夏日不仅带给我们身体上的不适,还容易导致越来越多的人火气上升,表现出情绪烦躁、焦虑、易激动、失眠等,因此“去火”也是夏日食补的必备功课。去火的食物有绿豆、苦瓜、西红柿等性凉、清暑的食物,同时牛奶营养全,可以温脾、补水、滋阴、解热毒,也是三伏天养生“去火”之良品。

      7、要多吃酸甜食物

      夏天酷热高温,人们导致人们喜欢各种冷饮,导致喝水多,这样不可避免的湿气侵入人体,会导致脾脏的虚弱,令人的消化功能产生障碍,导致食欲下降等。脾脏喜欢甜食,所以要多吃一些甜食,同时按照五脏学说,夏季属心,而心喜清凉,宜食酸,所以适当多吃一些性酸的食物,如山药、薏米、菠萝、西瓜、香瓜等对养生很有帮助。

      8、食用含钠、钾、钙、镁、铁等丰富的食物

      钠普遍存在于各种食物中,钠的主要来源是食盐、酱油、味精、咸菜、豆腐乳等,不用刻意增加就足够啦,吃钠太多会增高血压。缺钾是引起中暑的原因之一,含钾丰富的食物有蔬菜、水果和豆类等。绿色蔬菜、坚果、粗粮含有丰富的镁。奶及奶制品含有丰富的钙。动物肝脏、瘦肉、动物血是铁的良好来源,并且吸收利用好。

      9、补水养生

      三伏天,人稍劳作或运动,就大量出汗,接着产生强烈的口渴感,因此补水养生便成为三伏天的重中之重。不等口渴才喝水,要定时喝水,少量多次。可选用白开水、茶水、柠檬水、绿豆汤等。如果出汗较多,可选择一些含矿物质和维生素的饮料,也可以每餐做点菜汤、鱼汤或鸡汤等。

      10、多吃一点醋

      三伏天是胃肠道疾病多发的季节,也是各种传染性疾病易流行的季节,因而在饮食上不妨多吃一点醋。吃醋,不仅能够帮助消化和吸收,还能抑制细菌,可以让你在夏天保持充沛活力。吃凉伴菜或熟菜时加入醋,不仅味鲜可口、杀菌消毒,而且还能有效避免肠胃道病菌的传染。

      三伏天身体最怕的事情

      一、颈椎最怕吹

      天气热自然很多家庭都长时间开着空调,颈椎对着空调吹,周围的软组织会产生病变,形成肌肉和皮下组织的慢性炎症,造成颈部持续痉挛、后背酸痛等后果。建议室内空调温度不要低于25摄氏度,肩背部不要直对着空调,如果温度不能自行调节,可以在肩上搭个披肩,晚上洗个热水澡。

      二、喝水最怕快

      由于气温高,身体缺水速度也会加快,很多人习惯大口大口地喝水。如果喝水太快,水分会快速进入血液,在肠内被吸收,使血液变稀、血量增加,心脏不好,尤其是患有冠心病的人就会出现胸闷、气短等症状,严重的可能导致心肌梗死。

      因此,夏天喝水不能喝太快,要少量多次。每次只喝100~150毫升,身体吸收得更好,也不能贪凉,10度以上的温水对身体最好。

      三、眼睛最怕晒

      在烈日下,眼睛是最脆弱的器官。专家提醒,眼睛喜凉怕热,不注意防晒,很容易提前老化,并引发各类眼疾。如果要在上午10点到下午4点外出,最好戴上太阳镜、帽子或打遮阳伞,太阳镜颜色以茶色、淡绿色防紫外线效果最佳;可以多吃点养眼的食物,比如桂圆、山药、胡萝卜、红枣等;夏天细菌繁殖快,尽量少用手揉眼睛;流水洗脸,可减少眼睛疾病。

      四、晨练最怕早

      夏天天亮得早,不少人早早到公园去晨练。清晨,植物经过一夜的新陈代谢,吸收氧气,呼出大量的二氧化碳,使树木花草多的地方二氧化碳的浓度增高;研究表明,夏季空气污染物在早晨6点前,烧煤和汽车尾气排放等产生的氮氧化物、碳氢化合物等各种有害物质在空气中聚集较多,正是污染的高峰期,呼吸了这些污浊的空气对人体会产生有害的影响。另外,日出之前,因为没有光合作用,绿色植物附近非但没有过多新鲜氧气,相反积存了大量的二氧化碳,对健康不利。因此,夏季晨练时间不宜早于6点。

    看过“三伏天应该如何饮食调理”的人还看了:

    1.三伏天怎么去湿气

    2.最适合三伏天的三种饮食

    3.三伏天饮食的五个原则

    4.夏季三伏天饮食的禁忌

    相关热词搜索:健康养生知识 三伏天应该如何饮食调理 三伏天调理宫寒 三伏天饮食养生

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