When summer comes, many people will sweat a lot, sweating will not only lose potassium, sodium and other inorganic salts, but will also lose a lot of B vitamins, the increase in basal metabolism brought about by high temperatures will increase the consumption of B vitamins. Vitamin B1 is lost, gastrointestinal motility is slow, glandular secretion is reduced, appetite is reduced; vitamin B6 loss affects the synthesis of gamma aminobutyric acid, affects emotional stability, which can easily cause anxiety and insomnia; vitamin B2 loss will affect the energy metabolism process, causing fatigue and weakness . So alleviating all kinds of discomfort in the summer begins with supplementing B vitamins.
The most abundant food for vitamin B1 is wheat germ. Vitamin B1 rich food sources are wheat germ, sunflower kernels, peanuts, black sesame seeds, lean pork, followed by coarse grains. Wheat germ is the essence of wheat seeds. The content of vitamin B1 ranks first in all kinds of foods, up to 3.5 mg/100 g. Wheat germ is rich in unsaturated fatty acids and vitamin E. It is more afraid of oxidation, so try to buy a separate small package and store it in a refrigerator. When cooking, it is recommended that porridge and rice be cooked and sprinkle into wheat germ. Stir well. Coarse grain refers to grains other than polished rice, such as oats, buckwheat, buckwheat, corn, millet, and sorghum. The most common way to eat grains is to make porridge or steamed rice.
Cleverly eat liver and get vitamin B2. Vitamin B2-rich foods include liver, kidney, milk, sweet almonds, wheat germ, and whole grains. Pig liver is not only rich in vitamin B2, but also rich in vitamin A, iron, zinc, and selenium. However, many people are afraid that they will ingest toxins and refuse the liver. We can reduce toxin intake by purchasing fresh liver, washing with water, cooking at high temperatures, or scrambling and eating less quickly. The Dietary Guidelines for Chinese Residents recommend taking 2 or 3 times a month, about 25 grams each time.
Vitamin B6 is more abundant in white meat. Vitamin B6 is mainly found in meat, liver, egg yolks, whole grains, vegetables, and nuts. However, the form of vitamin B6 in plant foods is complex and its utilization is low. Therefore, in the summer, vegetarians are more likely to lack vitamin B6. The white meat (chicken and fish) contained more vitamin B6 in meat. The Dietary Guidelines for Chinese Residents recommend that 40-75 grams of livestock and poultry be consumed daily. It is recommended that poultry be eaten 4 times a week, and that the amount of poultry meat be 40-75 grams each time.
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