渭南市中心医院夏日饮食健康常识【健康科普】
<div class="wx_rich_media_content" id="jsWxContainer"><section data-cacheurl="" data-pm-slice="0 0 []" data-remoteid="" style="letter-spacing: 1px; line-height: 2; background-position: 48.495% -1.07256%; background-repeat: repeat; background-size: 178.068%; background-attachment: scroll; box-sizing: border-box; text-align: justify; color: rgb(62, 62, 62);"><section style="text-align: center;justify-content: center;display: flex;flex-flow: row;box-sizing: border-box;"><section style="display: inline-block; width: 85%; vertical-align: top; align-self: flex-start; flex: 0 0 auto; height: auto; box-sizing: border-box;"><section style="text-align: justify;box-sizing: border-box;"><p style="box-sizing: border-box;"><span leaf=""><br></span></p></section><section style="margin-bottom: 15px; box-sizing: border-box;"><section style="text-align: justify; box-sizing: border-box;"><p style="text-indent: 2.1429em; box-sizing: border-box;"><span style="font-size: 16px;box-sizing: border-box;"><span leaf="">炎炎夏日，人体大量出汗，能量消耗增加，加之炎热导致食欲下降，营养素缺失问题也就接踵而至。一旦营养素缺失，会出现疲劳、乏力等一系列不适症状。因此，高温环境下如何正确选择饮食，对于维持身体健康至关重要。</span></span></p></section></section><section style="margin-top: 10px;margin-bottom: 10px;line-height: 0;box-sizing: border-box;"><section style="max-width: 100%;vertical-align: middle;display: inline-block;line-height: 0;box-sizing: border-box;" nodeleaf=""><span class="wxart_image" wx-style="display:inline-block;vertical-align: middle;max-width: 100%;width: 100%;box-sizing: border-box;"></span></section></section><section style="margin-bottom: 15px; box-sizing: border-box;"><section style="text-align: justify; box-sizing: border-box;"><p style="text-indent: 2.1429em; box-sizing: border-box;"><strong style="box-sizing: border-box;"><span style="font-size: 16px;text-indent: 2.1429em;box-sizing: border-box;"><span leaf="">夏日人体营养代谢特点</span></span></strong></p><p style="text-indent: 2.1429em; box-sizing: border-box;"><span style="font-size: 16px;box-sizing: border-box;"><span leaf="">1.水。夏季正常人每天出汗1-3L,中等劳动强度达6-8L，户外训练为每小时0.6-0.7L，最高可达到1.5-2.0L/h。大量出汗时水丢失十分严重，会引起一系列生理变化，导致机体疲乏无力等症状。</span></span></p><p style="text-indent: 2.1429em; box-sizing: border-box;"><span style="font-size: 16px;box-sizing: border-box;"><span leaf="">2.矿物质。机体大量出汗可引起多种矿物质丢失，研究发现，出汗多时每天随汗丢失的氯化钠可达20-25g，其次是钾，出汗每天丢失3900mg，尿钾排出量也显著增加，每天丢失1798-2932mg，钾对保持人体在高温环境中的耐力和防治中暑有重要作用。</span></span></p><p style="text-indent: 2.1429em; box-sizing: border-box;"><span style="font-size: 16px;box-sizing: border-box;"><span leaf="">3.蛋白质。汗液含有尿素、氨、氨基酸等含氮物质，高温环境机体蛋白质分解代谢增强。</span></span></p><p style="text-indent: 2.1429em; box-sizing: border-box;"><span style="font-size: 16px;box-sizing: border-box;"><span leaf="">4.维生素。出汗增多，机体水溶性维生素丢失增加。</span></span></p><p style="text-indent: 2.1429em; box-sizing: border-box;"><span style="font-size: 16px;box-sizing: border-box;"><span leaf="">5.碳水化合物。高温环境下人体食欲和消化能力减弱，碳水化合物摄入不足，导致蛋白质消耗增加。</span></span></p><p style="text-indent: 2.1429em; box-sizing: border-box;"><strong style="box-sizing: border-box;"><span style="font-size: 16px;box-sizing: border-box;"><span leaf="">夏日健康饮食</span></span></strong></p><p style="text-indent: 2.1429em; box-sizing: border-box;"><span style="font-size: 16px;box-sizing: border-box;"><span leaf=""> 夏日膳食营养重点是增加水和矿物质的摄入量，适量增加蛋白质、碳水化合物和维生素的摄入量，并控制脂肪摄入量，注意选择清淡易消化饮食。</span></span></p><p style="text-indent: 2.1429em; box-sizing: border-box;"><span style="font-size: 16px;box-sizing: border-box;"><span leaf="">1.建立良好的进餐制度</span></span></p><p style="text-indent: 2.1429em; box-sizing: border-box;"><span style="font-size: 16px;box-sizing: border-box;"><span leaf="">提供舒适凉爽的就餐环境，早中晚三餐占总能量比例分别是35%，30%，35%。食物多样化烹调，配置一些凉稀饭、美味凉菜及凉汤、菜汤、鱼汤、肉汤，既补充水分和盐分，又可增进食欲。此外膳食中加入葱、姜、蒜、醋等调味料，既增加食欲又促进消化。</span></span></p></section></section><section style="margin-top: 10px;margin-bottom: 10px;line-height: 0;box-sizing: border-box;"><section style="max-width: 100%;vertical-align: middle;display: inline-block;line-height: 0;box-sizing: border-box;" nodeleaf=""><span class="wxart_image" wx-style="display:inline-block;vertical-align: middle;max-width: 100%;width: 100%;box-sizing: border-box;"></span></section></section><section style="margin-top: 10px;margin-bottom: 10px;line-height: 0;box-sizing: border-box;"><section style="max-width: 100%;vertical-align: middle;display: inline-block;line-height: 0;box-sizing: border-box;" nodeleaf=""><span class="wxart_image" wx-style="display:inline-block;vertical-align: middle;max-width: 100%;width: 100%;box-sizing: border-box;"></span></section></section><section style="margin-bottom: 15px; box-sizing: border-box;"><section style="text-align: justify; box-sizing: border-box;"><p style="text-indent: 2.1429em; box-sizing: border-box;"><span style="font-size: 16px;text-indent: 2.1429em;box-sizing: border-box;"><span leaf="">2.保持水分平衡</span></span></p><p style="text-indent: 2.1429em; box-sizing: border-box;"><span style="font-size: 16px;box-sizing: border-box;"><span leaf="">少量多次饮用白开水、淡盐水或电解质饮料（如酸梅糖浆、陈皮糖浆、山楂糖浆等），一般每小时不应超过1.4L，每天不应超过11 L。</span></span></p><p style="text-indent: 2.1429em; box-sizing: border-box;"><span style="font-size: 16px;box-sizing: border-box;"><span leaf="">3.矿物质补充</span></span></p><p style="text-indent: 2.1429em; box-sizing: border-box;"><span style="font-size: 16px;box-sizing: border-box;"><span leaf="">选富含矿物质的食物和饮料，必要时摄入复合盐制剂或葡萄糖电解质溶液。钠、钾是夏季容易流失的矿物质，可以多吃含钠、钾丰富的食物，如香蕉、土豆、豆类及含钠的饮料等。</span></span></p><p style="text-indent: 2.1429em; box-sizing: border-box;"><span style="box-sizing: border-box;"><span leaf="">表1：食盐每日推荐量（g/d）</span></span></p></section></section><section style="margin-top: 10px;margin-bottom: 10px;line-height: 0;box-sizing: border-box;"><img src="https://www.yewn.cn/data/attachment/forum/202507/25/102727wuunxfn3fkj38jqt.png"></section><section style="margin-bottom: 15px; box-sizing: border-box;"><section style="text-align: justify; box-sizing: border-box;"><p style="text-indent: 2.1429em; box-sizing: border-box;"><span style="font-size: 16px;text-indent: 2.1429em;box-sizing: border-box;"><span leaf="">4.适量摄入蛋白质</span></span></p><p style="text-indent: 2.1429em; box-sizing: border-box;"><span style="font-size: 16px;text-indent: 2.1429em;box-sizing: border-box;"><span leaf="">男性每日摄入量以65克为宜；女性每日摄入量则以55克为佳。50%应来自富含优质蛋白的食物，如鱼、蛋、乳及其制品、大豆及其制品。避免过多食用油腻的红肉和加工肉类，以减轻胃肠道负担。</span></span></p></section></section><section style="margin-top: 10px;margin-bottom: 10px;line-height: 0;box-sizing: border-box;"><section style="max-width: 100%;vertical-align: middle;display: inline-block;line-height: 0;box-sizing: border-box;" nodeleaf=""><span class="wxart_image" wx-style="display:inline-block;vertical-align: middle;max-width: 100%;width: 100%;box-sizing: border-box;"></span></section></section><section style="margin-top: 10px;margin-bottom: 10px;line-height: 0;box-sizing: border-box;"><section style="max-width: 100%;vertical-align: middle;display: inline-block;line-height: 0;box-sizing: border-box;" nodeleaf=""><span class="wxart_image" wx-style="display:inline-block;vertical-align: middle;max-width: 100%;width: 100%;box-sizing: border-box;"></span></section></section><section style="margin-bottom: 15px; box-sizing: border-box;"><section style="text-align: justify; box-sizing: border-box;"><p style="text-indent: 2.1429em; box-sizing: border-box;"><span style="font-size: 16px;text-indent: 2.1429em;box-sizing: border-box;"><span leaf="">5.增加维生素摄入</span></span></p><p style="text-indent: 2.1429em; box-sizing: border-box;"><span style="font-size: 16px;text-indent: 2.1429em;box-sizing: border-box;"><span leaf="">五颜六色的水果和蔬菜是夏季饮食的必备。它们富含维生素 C、维生素 E、类胡萝卜素和各种矿物质，有助于增强免疫力、抗氧化和预防慢性疾病。适当增加苦味蔬菜，如苦瓜、苦菊、莴笋叶、茼蒿、百合、芹菜等，水果可以选择西瓜、苹果、香蕉、水蜜桃、葡萄等。</span></span></p></section></section><section style="margin-top: 10px;margin-bottom: 10px;line-height: 0;box-sizing: border-box;"><section style="max-width: 100%;vertical-align: middle;display: inline-block;line-height: 0;box-sizing: border-box;" nodeleaf=""><span class="wxart_image" wx-style="display:inline-block;vertical-align: middle;max-width: 100%;width: 100%;box-sizing: border-box;"></span></section></section><section style="margin-top: 10px;margin-bottom: 10px;line-height: 0;box-sizing: border-box;"><section style="max-width: 100%;vertical-align: middle;display: inline-block;line-height: 0;box-sizing: border-box;" nodeleaf=""><span class="wxart_image" wx-style="display:inline-block;vertical-align: middle;max-width: 100%;width: 100%;box-sizing: border-box;"></span></section></section><section style="margin-bottom: 15px; box-sizing: border-box;"><section style="text-align: justify; box-sizing: border-box;"><p style="text-indent: 2.1429em; box-sizing: border-box;"><span style="font-size: 16px;text-indent: 2.1429em;box-sizing: border-box;"><span leaf="">6.适度控制碳水化合物</span></span></p><p style="text-indent: 2.1429em; box-sizing: border-box;"><span style="font-size: 16px;text-indent: 2.1429em;box-sizing: border-box;"><span leaf="">建议选择复合碳水化合物，如全麦面包、糙米、燕麦等；减少简单碳水化合物，如白面包、糖果和饮料的摄入，提供持续能量，维持血糖稳定。</span></span></p></section></section><section style="margin-top: 10px;margin-bottom: 10px;line-height: 0;box-sizing: border-box;"><section style="max-width: 100%;vertical-align: middle;display: inline-block;line-height: 0;box-sizing: border-box;" nodeleaf=""><span class="wxart_image" wx-style="display:inline-block;vertical-align: middle;max-width: 100%;width: 100%;box-sizing: border-box;"></span></section></section><section style="margin-bottom: 15px; box-sizing: border-box;"><section style="text-align: justify; box-sizing: border-box;"><p style="text-indent: 2.1429em; box-sizing: border-box;"><strong style="box-sizing: border-box;"><span style="font-size: 16px;text-indent: 2.1429em;box-sizing: border-box;"><span leaf="">夏日饮食注意事项</span></span></strong></p><p style="text-indent: 2.1429em; box-sizing: border-box;"><span style="font-size: 16px;box-sizing: border-box;"><span leaf="">1. 高温下食物易变质，注意冷藏保鲜。</span></span></p><p style="text-indent: 2.1429em; box-sizing: border-box;"><span style="font-size: 16px;box-sizing: border-box;"><span leaf="">2. 不宜一昧贪凉，食用刚从冰箱取出的食物，胃肠道粘膜受到低。</span></span></p><p style="text-indent: 2.1429em; box-sizing: border-box;"><span style="font-size: 16px;box-sizing: border-box;"><span leaf="">温刺激，粘膜血管收缩，消化酶分泌减少导致腹部绞痛、腹泻等情况。</span></span></p><p style="text-indent: 2.1429em; box-sizing: border-box;"><span style="font-size: 16px;box-sizing: border-box;"><span leaf="">3. 特殊人群建议</span></span></p><p style="text-indent: 2.1429em; box-sizing: border-box;"><span style="font-size: 16px;box-sizing: border-box;"><span leaf="">户外工作者/运动员：需额外补充电解质和能量，可携带便携式补液盐或能量棒。</span></span></p><p style="text-indent: 2.1429em; box-sizing: border-box;"><span style="font-size: 16px;box-sizing: border-box;"><span leaf="">老年人/儿童：对脱水敏感，应主动补水，避免口渴时再饮水；饮食宜软烂、温度适中。</span></span></p><p style="text-indent: 2.1429em; box-sizing: border-box;"><span style="font-size: 16px;box-sizing: border-box;"><span leaf="">肠胃敏感者：避免冷热交替进食（如热饭配冰饮），以防腹泻。</span></span></p><p style="text-indent: 2.1429em; box-sizing: border-box;"><span leaf=""><br></span></p></section></section><section style="text-align: left; justify-content: flex-start; display: flex; flex-flow: row; margin-top: 15px; box-sizing: border-box;"><section style="display: inline-block;vertical-align: middle;width: 13%;align-self: center;flex: 0 0 auto;height: auto;box-sizing: border-box;"><section style="margin-top: 0.5em; margin-bottom: 0.5em; box-sizing: border-box;"><section style="background-color: rgb(254, 138, 60);height: 1px;box-sizing: border-box;"><svg viewBox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></section></section></section><section style="display: inline-block; vertical-align: middle; width: auto; min-width: 5%; max-width: 100%; flex: 0 0 auto; height: auto; align-self: center; padding-right: 7px; padding-left: 7px; box-sizing: border-box;"><section style="display: flex;width: 100%;flex-flow: column;box-sizing: border-box;"><section style="z-index: 1;box-sizing: border-box;"><section style="justify-content: flex-start;display: flex;flex-flow: row;box-sizing: border-box;"><section style="display: inline-block; vertical-align: top; width: auto; align-self: flex-start; flex: 0 0 0%; line-height: 0; height: auto; padding-right: 3px; box-sizing: border-box;"><section style="text-align: center;box-sizing: border-box;"><section style="display: inline-block;width: 8px;height: 8px;vertical-align: top;overflow: hidden;border-radius: 100%;background-color: rgb(254, 138, 60);box-sizing: border-box;"><svg viewBox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></section></section></section><section style="display: inline-block; vertical-align: top; width: auto; align-self: flex-start; flex: 0 0 0%; line-height: 0; height: auto; padding-right: 6px; padding-left: 3px; box-sizing: border-box;"><section style="text-align: center;box-sizing: border-box;"><section style="display: inline-block;width: 8px;height: 8px;vertical-align: top;overflow: hidden;border-radius: 100%;background-color: rgb(206, 189, 99);box-sizing: border-box;"><svg viewBox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></section></section></section><section style="display: inline-block; vertical-align: top; width: auto; align-self: flex-start; flex: 0 0 0%; line-height: 0; height: auto; box-sizing: border-box;"><section style="text-align: center;box-sizing: border-box;"><section style="display: inline-block;width: 8px;height: 8px;vertical-align: top;overflow: hidden;border-radius: 100%;background-color: rgb(254, 138, 60);box-sizing: border-box;"><svg viewBox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></section></section></section></section></section></section></section><section style="display: inline-block;vertical-align: middle;width: auto;align-self: center;flex: 100 100 0%;height: auto;box-sizing: border-box;"><section style="margin-top: 0.5em; margin-bottom: 0.5em; box-sizing: border-box;"><section style="background-color: rgb(254, 138, 60);height: 1px;box-sizing: border-box;"><svg viewBox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></section></section></section></section></section></section></section><p style="display: none;"><mp-style-type data-value="3"></mp-style-type></p></div><p></p> 谢谢分享健康饮食 注意防暑降温 高温天气注意合理饮食搭配 普惠普及健康饮食常识，守护百姓健康 谢谢分享知识。 夏季还是做好防暑工作 高温天气注意合理饮食搭配 谢谢你的分享。 普惠普及健康饮食常识，守护百姓健康
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