Dog days, the hottest period of summer, with soaring temperatures, accelerated metabolism, easy sweating, and corresponding increase in body fluid and nutrient loss. In such season, proper dietary adjustments are particularly important. According to the principles of traditional Chinese health maintenance, combined with modern nutrition science, we recommend consuming more “three melons” and less “two fruits” after the beginning of the Minor Heat to help regulate body functions and strengthen leg strength.
1. Consume more three melons
1. Winter Melon
Winter melon is a seasonal vegetable in summer, known for its heat-clearing, diuretic, and anti-swelling effects. It is rich in vitamin C and potassium, effectively replenishing the body’s lost water and electrolytes in hot weather, maintaining internal balance. The tender and sweet flesh of winter melon can be used to make Winter Melon Soup, Winter Melon Pork Rib Soup, which not only provides nutrition but also relieves summer heat.
2. Luffa
Luffa is known as the “beauty gourd” due to its beauty-enhancing, heat-clearing, and detoxifying properties. It contains a large amount of vitamins B, C, and saponins, promoting metabolism and toxin elimination in the body. Luffa can be cooked in various ways such as stir-frying, stewing, and making soups, especially Luffa with Egg Stir-fry and Luffa Tofu Soup, which are both delicious and nutritious.
3. Bitter Melon
Despite its slightly bitter taste, bitter melon is highly nutritious. It contains components like bitter melon extract and bitter melon saponin, with effects of heat-clearing, detoxification, blood sugar reduction, weight loss, and slimming. Eating bitter melon appropriately after the beginning of Minor Heat can help detoxify, reduce weight, and boost immunity. Bitter melon can be prepared in delicious dishes like Bitter Melon with Egg, Bitter Melon Pork Rib Soup, achieving health benefits while enjoying the delicacy.
2. Consume less two fruits
1. Lychee: Lychee is a popular summer fruit, but its heat nature can lead to excessive heat in the body if consumed in large quantities. After the Minor Heat, when the body’s yang energy is strong, overeating lychee can lead to problems like mouth ulcers and constipation. Therefore, it is recommended to consume lychee in moderation, especially for individuals with a tendency towards heatiness.
2. Durian: Durian is hailed as the “king of fruits” for its unique taste and aroma loved by many. However, being a heaty fruit, excessive consumption of durian can increase internal heat, affecting health. After the Minor Heat, it is advisable to avoid excessive consumption of durian, especially for individuals with a heaty constitution or tendency towards heatiness.
During the Minor Heat period, in addition to consuming more “three melons” and less “two fruits,” it is important to maintain a balanced and diversified diet. Increase intake of protein-rich, vitamin-rich, and mineral-rich foods such as lean meat, fish, legumes, vegetables, etc., to supplement the body’s nutritional needs. Also, ensure an adequate intake of water to prevent dehydration-related discomfort.
Furthermore, engaging in appropriate physical exercise is an essential means to maintain good health. Despite the hot weather after the Minor Heat, moderate exercise can promote metabolism and enhance immunity. It is recommended to exercise in the early morning or evening, avoiding vigorous activities during high-temperature periods to prevent heatstroke or physical discomfort.
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