What nutrients should be added in high temperature days?
As the weather gets hotter and hotter, many people begin to experience symptoms of loss of appetite, grumpy temper, fatigue, and insomnia. In fact, these discomforts are caused not only by weather conditions, but also by the lack of certain nutrients in the body. Here's a summary of the nutrients that we should make up for in several hot days.
1, calcium
In hot summer days, excessive sweating can lead to the loss of calcium. Calcium deficiency leads to a decrease in various troponin levels, and the skeletal muscle contraction is weakened and the body feels tired and weak. In addition, in people with calcium deficiency in the body, the nervous system is in an over-excited state. Children with calcium deficiency can cry non-stop. When adults have calcium deficiency, they are prone to impatient emotions. They are easily provoked, somewhat neurotic, and emotionally difficult to control. Calcium deficiency also exacerbates insomnia.
Therefore, summer should eat more calcium-rich foods, such as milk, yogurt, cheese and other dairy products, tofu, dried tofu and other soy products, as well as cabbage, rape, celery and other leafy vegetables.
2, zinc
Hot sweating will take away part of the zinc. research shows. Zinc participates in the synthesis of taste buds, which has the function of enhancing the taste buds and promoting appetite, while zinc deficiency in the body can easily cause loss of appetite. Lack of zinc deficiency can also affect male sexual function, because zinc is an essential substance for androgen synthesis, and it also bears the burden of protecting the prostate. Zinc-rich foods include aquatic products, red meats, guts, nuts, and coarse grains. Oysters are recognized as having the most zinc foods. Eating more shellfish and shrimp is the best way to supplement zinc.
3, protein
In the summer, many people with poor appetite often choose to eat cold dishes, fruit, cold noodles or porridge pickles, and these foods do not provide enough protein. Protein is the material basis of the body's immune function, if insufficient intake will affect tissue repair, so that the local immune system of the skin and mucous membranes decline, easily lead to the proliferation and spread of pathogens, reduce the ability to resist infection. Therefore, in the summer, we must properly eat fish, lean meat, tofu, eggs, dairy products and other foods rich in high-quality protein, improve the body's immunity.
4, B vitamins
Hot sweating and loss of appetite can also lead to deficiency and loss of B vitamins. When the body lacks vitamin B1, it will not only fatigue, indigestion, but also depressed and unresponsive. One of the symptoms of vitamin B6 deficiency is a tendency to depression. When vitamin B12 is insufficient, people will experience a drop in thinking ability and spatial disturbance.
Therefore, the hot day should pay attention to supplement B vitamins, such as eating more red beans, mung beans, oats and other coarse grains, you can also eat some animal liver, such as chicken liver and liver and so on.
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