Eat more melons during the dog days of summer
High temperatures and humid conditions during the dog days of summer can easily lead to metabolic imbalances in the human body. Consuming seasonal melons at this time can replenish water and detoxify dampness through plant active ingredients. Melon ingredients generally contain abundant dietary fiber and vitamin groups, which can specifically address typical summer problems such as loss of appetite, edema, and eczema. Here are six selected healthful melons to help you establish a scientific dietary supplement plan.
Cucumber: The all-around king of heat-clearing and detoxification
Nutritional analysis
Each 100g of cucumber contains 96% water and 0.5g dietary fiber, with a vitamin C content of 9mg. The malonic acid it contains can inhibit the conversion of sugars to fat, and cucurbitacin C can enhance immune function. It is recommended to consume 200-300g per day, with the best consumption time being in the morning or before meals.
Golden recipe: Cold cucumber with starch sheet
Advanced technique: Choose spiky green cucumbers for crispness, and keep the cucumber skin to increase silicon intake. Select mung bean starch products for the starch sheet, and use cold water immersion to maintain elasticity. Sauce formula upgrade: Add 5ml apple cider vinegar to promote metabolism, and 1g white sesame to enhance flavor.
Winter melon: The champion for removing dampness and resolving phlegm
Nutritional analysis
Winter melon has a potassium-sodium ratio as high as 78:1, with a vitamin B1 content of 0.01mg/100g. The unique malonic acid and trigonelline can decompose carbohydrate substances, forming a dual detoxification mechanism with 0.7% dietary fiber. It is recommended to cook with ginger to enhance the effect of removing dampness.
Golden recipe: Ginger-scented winter melon vegetable soup
Key point: Control the oil temperature at 160℃ when sautéing ginger threads, and keep the thickness of the winter melon slices at 3mm for even heating. Nutritional upgrade plan: Add 5g dried scallops to enhance the flavor, and sprinkle 1g white pepper to promote circulation and metabolism.
Snake gourd: Double guarantee of brain health and beauty
Nutritional analysis
Each 100g of snake gourd contains 0.6mg of vitamin B1 and 2.8g of xylan. The saponin substances in the sticky fluid of snake gourd can enhance nerve conduction function, and its natural antioxidant component peptide content is three times that of cucumber. It is recommended to consume 150g three times a week.
Golden recipe: Garlic stir-fried snake gourd
Key steps: Use a cold wok and cold oil to sauté garlic slices to a light yellow color, and control the size of the snake gourd pieces to 2cm³. Preservation secret: Drizzle 5ml of rice wine before serving to lock in moisture, and add 3 drops of sesame oil to enhance the flavor.
Eat more melons during the dog days of summer
Papaya: The guardian of the digestive system
Nutritional analysis
Papain activity units reach 3000U/g, with a β-carotene content of 870μg/100g. Its unique oleanolic acid can enhance the efficiency of bile secretion, forming an intestinal protective membrane with 1.8% pectin. It is recommended to consume 200g after meals to aid digestion.
Golden recipe: Orange-scented papaya cup
Innovative combination: Use blood orange juice to increase the intake of anthocyanins, and add 5g of chia seeds to increase omega-3 intake. Plating technique: Cut the papaya slices to 1.5mm thick and arrange them in a fan shape, then chill for 20 minutes to enhance the texture.
Watermelon: The expert in replenishing water and lowering body temperature
Nutritional analysis
Watermelon contains 92% water and 4.5mg of lycopene per 100g. The citrulline content reaches 200mg/100g, which can be converted to arginine to promote blood circulation. It is recommended to consume no more than 500g per day, and the rind can be made into a cold dish to supplement dietary fiber.
Scientific eating guidelines
Choose yellow-fleshed watermelon for more citrulline, and avoid consuming it with high-salt foods. Rind cooking plan: Add 3ml of rice vinegar when cutting into strips for crispness, and pair with 50g of shrimp when stir-frying to enhance the flavor.
Pumpkin: The guardian of gastrointestinal health
Nutritional analysis
Pumpkin pectin content reaches 2.8%, with a vitamin A content of 148μg/100g. The pumpkin polysaccharides it contains can enhance the activity of immune cells, and its cobalt content is the highest among melons. It is recommended to choose Bebe pumpkin for higher nutritional density.
Golden recipe: Double rice pumpkin porridge
Golden ratio: Combine rice and millet in a 2:1 ratio, with pumpkin cubes accounting for 30% of the total. Cooking secret: After the water boils, switch to low heat and slow cook for 40 minutes, then add 3g of cinnamon powder before serving to enhance the flavor.
Scientific dietary supplementation requires attention to seasonal combinations, and it is recommended to rotate 2-3 types of melons and fruits daily. Special populations should note: Diabetic patients should prefer cucumbers and winter melons; those with weak digestion are advised to cook melons until soft. Combine with moderate exercise and regular rest to make melon nutrition a powerful tool for health during the dog days of summer.