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Summer Appetizing Collection
Summer can be a tough time for your appetite. Many people find themselves feeling sluggish, tired, and not very hungry during the hot months. The question is: how can you stay healthy, avoid weight gain, and still enjoy your meals in the summer?
One of the reasons people don’t feel like eating rice in the summer is due to the natural drop in calorie needs as temperatures rise. According to Japanese nutritionist Shi Yongrong, for every 10°C increase in temperature, the body’s caloric needs decrease by about 70 calories. This means you may not feel as hungry as usual.
Another factor is dehydration. Even though you might not feel thirsty in air-conditioned spaces, your body can still be slightly dehydrated, which can dull your appetite. Plus, many people reach for sugary drinks when they’re hot, but sugar acts as an appetite suppressant, making it harder to eat properly and creating a cycle of poor eating habits.
Smart summer eating is key. Instead of reaching for cold drinks or heavy snacks, try these healthier choices:
- **Replace cold drinks with water**. A cup of bubble tea can have 240 calories, while a can of green tea has 185. These hidden calories add up quickly. Drinking boiled or mineral water may feel strange at first, but it helps reduce unnecessary sugar intake.
- **Mung bean soup** is popular in summer, but it's just as sugary as rice. If you want to enjoy it, limit portion sizes and reduce your main meal intake accordingly. You can also make it healthier by using low-fat milk and adding fruits instead of extra sugar.
- **Choose low-calorie sandwiches**. While some convenience store options are high in calories, others like chicken or seafood salads are better choices. Make your own with fresh veggies like lettuce, cucumber, and tomato for a lighter, more refreshing meal.
- **Eat more vegetables and salads**. Summer is full of fresh produce, and salads are a great way to keep things light. However, be mindful of fruit consumption, as the sugars in fruit can also affect blood triglycerides.
- **Don’t drink milk like water**. While milk is nutritious, drinking too much can interfere with calcium absorption. Limit yourself to two or three cups per day.
To improve your appetite and energy levels in summer, consider these tips:
- **Drink a glass of water before meals**. It helps rehydrate your stomach and stimulates digestion, making you more likely to eat properly.
- **Boost your B vitamins**. Vitamin B1 helps convert carbs into energy, while B2 supports energy release from food. B3 (niacin) helps with metabolism and emotional balance. Include whole grains, lean meats, dairy, and leafy greens in your diet to support these essential nutrients.
By being mindful of what you eat and staying hydrated, you can enjoy a healthier, more energetic summer without sacrificing flavor or satisfaction.