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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，今天我来给大家继续讲讲夏季饮食小常识。
加一些苦味食物
为什么要加一些苦味食物？因为苦味食物中所含的生物碱具有消暑清热、促进血液循环、舒张血管等药理作用。热天适当吃些苦瓜、苦菜，以及啤酒、茶水、咖啡、可可等苦味食品，不仅能清心除烦、醒脑提神，且可增进食欲、健脾利胃。
夏季多喝粥
总体来说，整个夏季的饮食都要以清淡、少油腻为主，适量的吃点辣椒可以帮助排汗，促进消化，增加食欲；夏天适宜多饮用粥，早晚餐可以喝点补肾消水肿的绿豆粥、健脾益气的莲子粥、清胃润肠，止渴解毒荷叶粥，润肺止咳、养心安神的百合粥或银耳粥、黄芪粥等。
补充维生素
营养学家建议：高温季节最好每人每天补充维生素B1、B2各2毫克，维生素C50毫克，钙1克，这样可减少体内糖类和组织蛋白的消耗，有益于健康。也可多吃一些富含营养成分的食物，如西瓜、黄瓜、番茄、豆类及其制品、动物肝肾、虾皮等，亦可饮用一些果汁。
多喝水
夏季多喝点水，而且是温水比较好，每天要喝七八杯白开水。身体要随时保持水分和补充水分，水在人体内起着至关重要的作用，维持着人体正常的生理功能。夏季失水会比较多，若不及时补水就会严重影响健康，易使皮肤干燥、皱纹增多，加速人体衰老。
冷饮要节制
夏季气温持续在30度左右，身体像着了火一样口干舌燥。但一定要注意不要过饮冰茶、冰咖啡等冰镇饮料，一旦过量饮用冰镇饮料，体内血管会急速收缩，导致新陈代谢滞缓体重增加。吃冷饮的时候，一次不能吃的太多，不然会出现不良反应的。小孩这时候会腹痛，中老年人易引起心绞痛，正常的人可能会出现胃肠炎、喉痉挛及营养缺乏症，还极有可能会损坏牙齿。
以上就是我给大家说的几点夏季养生小常识。最后祝大家生活愉快，身体健康！想要了解更多心血管科普知识，请关注我们，咱们下期见。
【英文版】
Don't be careless about summer health, some diet tips should be noted
Eat some bitter food. The alkaloids contained in bitter food have pharmacological effects such as relieving heat, promoting blood circulation and relaxing blood vessels.Eating some bitter gourd and bitter herbs in hot days, as well as beer, tea, coffee, cocoa and other bitter food,not only can they clear the mind and make people awake, but also improve appetite and nourish the spleen and stomach.
Drink more porridge in summer.Generally speaking, the whole summer diet should be light and less greasy,eating some pepper in moderation can help sweat, promote digestion and increase appetite.It is suitable to drink more porridge in summer.In the morning and evening meal you can drink some mung bean porridge which can tonify the kidney and detumescence,lotus seed porridge that can strengthen spleen and replenish Qi,lotus leaf porridge that can clear stomach and moisten intestines, relieve thirst and detoxify. and lily porridge, tremella porridge or astragalus porridge, etc. which can moisten the lung, relieve cough, nourish the mind and calm the mind.
Pay attention to supplying vitamins.Nutritionists suggest that in high temperature season, it is best to supplement 2 mg vitamin B1 and 2 mg B2, 50 mg vitamin C and 1 g calcium per person per day,which can reduce the consumption of sugar and tissue protein in the body and is good for health.You can also eat some foods that rich in nutrients, such as watermelon, cucumber, tomato, beans and their products, animal liver and kidney and shrimp skin, etc. are recommended.or you can also drink some juice.
Drink more water.Drink more water in summer,and it is best to drink warm water,seven or eight glasses of boiled water are needed every day.We should keep water and supply water to the body at any time,water plays a vital role in the human body,and it maintains the normal physiological function of body.Water of human body will be lost more in summer, it will seriously affect your health if you do not supply water in time, and water shortage will easily make the skin dry, wrinkles increased and accelerate human aging.
