Worn out on heat? you want B nutrients

Tired of heat? you need B vitamins

Since the beginning of summer, the temperature has remained high for many days. Do you feel weak and drowsy in your limbs, you want to sleep when you work, and you feel sleepy after half of your meal? In fact, it is normal to be sleepy in summer. After all, the ancients once said: lack of spring, autumn sleepiness and summer nap. After the summer, the temperature rises, the weather becomes hot, the human body cannot withstand the high temperature load, and various organs of the body begin to become more tired than usual. These are the effects of external factors on our bodies. In fact, in addition to external factors, the lack of vitamin B family can easily lead to summer fatigue.

B vitamins are water-soluble vitamins, the common ones are vitamin B1, vitamin B2, vitamin B6, vitamin B12, vitamin PP (niacin) and folic acid. Vitamin B family plays an important role in maintaining the normal function of nerves, muscles, especially cardiac muscles, as well as maintaining normal appetite, gastrointestinal motility and digestive secretion.

At the same time, the B vitamins can participate in the metabolism of amino acids and the conversion and absorption of some trace elements in our body, and cooperate with other nutrients to provide energy for our body. Therefore, due to the lack of vitamin B family, it affects our appetite, thereby reducing energy intake, which is one of the reasons why our body is easy to feel tired in summer.

Vitamin B group usually exists in cereals, beans, and dried fruits, and the content of animal offal, lean meat, and eggs is also relatively high. To supplement vitamin B family at home, these two healthy and simple quick dishes are recommended to try.

Recipe 1: Cashew/Peanut Mixed Spinach

Ingredients: 30-50 grams of peeled cashews/peanuts, 200 grams of spinach, vinegar, soy sauce, minced garlic, chopped green onion, and a little sesame oil.

Practice: If it is raw cashews/peanuts, you can fry them with low heat first and set aside; if they are cooked cashews or peanuts, you can use them directly.

Steps: Wash the spinach, blanch it quickly, remove it, and pass it through ice water to make its taste and color better; boil the water again in the pot, put in the spinach, and remove the spinach after the water starts to bubble; Mix vinegar, soy sauce, mashed garlic, sesame oil, cashew nuts/peanuts evenly, pour over spinach and sprinkle with chopped green onion.

Nutritional Comments: Cashews are rich in protein, B vitamins and a variety of minerals. Among them, the content of vitamin B1 is high, which is very helpful for us to supplement vitamin B. Spinach has low energy and rich trace elements. It is appetizing with vinegar sauce. Delicious, but also stimulate appetite.

Recipe 2: Multigrain rice balls

Ingredients: 80 grams of wheat, corn, sorghum, buckwheat, and millet in total, 50 grams of rice, 100 grams of carrots, 100 grams of cucumber, 1 egg, and about 2 pieces of lettuce (optional).

Practice: Soak wheat, corn, sorghum, buckwheat, and millet 2 hours in advance to soften; add rice and steam together (eggs can be steamed together with rice); shredded/diced carrots and cucumbers; steamed rice, and put out Put it on the special rice ball mold or lettuce leaves; flatten the rice, put carrots, cucumbers, and eggs; wrap the lettuce leaves into a ball, cut them in half with a knife, and serve immediately.

Nutritional Comments: Wheat, corn, sorghum, buckwheat, and millet are rich in B vitamins. Crispy cucumbers and shredded carrots can increase the three-dimensionality of the taste. Eggs supplement protein. If you think the rice ball tastes a bit bland, you can also adjust a sauce and vinegar sauce yourself.