在夏季如何预防胃肠不适

夏季到来，胃肠好像比往常更娇气了，很容易受伤，呕吐、腹泻、胃胀、腹痛总是不期而至，如何让我们的胃肠变得坚强一些？一定不要吃不洁食物。

气温高，细菌容易滋生，食物容易变质。

变质食物会携带大量细菌、毒素进入体内，引起胃肠道疾病，因此夏季吃的食物必须新鲜。

剩饭、剩菜再次食用时要加热充分，最好避免吃剩饭、剩菜。

使用冰箱保存食物时，生食和熟食要分开存放。

还要注意个人卫生，饭前便后勤洗手，碗筷餐具定期消毒，外出就餐，选择正规的就餐场所。

一定不要食生冷过度。

天气炎热时，我们身体里的消化液分泌会减少，因此常感觉食欲不佳，而冷食会让人感到凉爽舒适，冷饮、凉拌菜、冷藏的瓜果等更受人们的欢迎，但吃多了会“寒凉伤胃”，让胃粘膜收缩，导致胃肠局部温度明显降低，引起痉挛疼痛、腹泻，因此，冷饮不可多吃，更不可暴饮暴食。

还要避免把空调设定温度调得过低，或者冲凉水澡，这些都会使腹部受凉，引起胃肠血管骤然收缩，导致腹痛。

不要让胃肠“生气”。

一个人在情绪波动时，胃肠最容易感觉到。

比如很多人在情绪紧张的时候出现腹痛或腹泻；还有的人情绪抑郁的时候，会出现胃肠胀满，不思饮食。

诸如此类，都是负面情绪导致的气急阻滞，胃肠功能失调。

尤其在夏季，人体的阳气旺盛，易生怒火，常会不由自主地出现紧张、焦虑、烦躁等负面情绪，因此要不断调整自己的心理状态。

宜振奋情绪，积极面对生活和工作，成就事业并让自己坚强起来，使振奋的阳气得到合理的宣泄。

急躁、恼怒等负面情绪出现时要注意及时调整，过多沉溺于负面情绪易影响胃肠功能。

饮食要合理，正确搭配。

夏季天气炎热，出汗较多，要补充足够的水分，每天要喝2000~2500毫升白开水，分次少量饮用，每次最好不超过300毫升，这是最自然、健康的补水和清肠方式。

还可以用西瓜、黄瓜、桃子等制作成果蔬饮品，或者用绿豆、荷叶等煲制解暑汤。

还要多吃熟食，多吃蔬菜水果。

每天要吃谷类、面类熟食，才可以补脾养胃，并保证身体的热量供应，每日选用适量瘦肉、豆制品、蛋奶等产品制作成适合自己口味的熟制菜谱，佐餐食用，保证优质蛋白的供应。

适合夏季进食的果蔬很多，如黄瓜、西红柿、南瓜、冬瓜、茄子、百合、马齿苋、苦瓜、大蒜、生姜等，其中，食用苦瓜能清热下火，食用生姜能温胃止呕，食用大蒜有杀虫止泻的作用，可以根据个人体质适量进食。

注重养胃。

常用的养胃食物有小米、南瓜、菠菜、萝卜、山药、莲子、薏苡仁等，都可以经过合理烹调，做成适合自己口味的食物。

常用的药食同源的食材有茯苓、白术、陈皮、甘草、扁豆、荷叶等，在煲汤时可以适量加入，可健脾利湿，适合痰湿体质或者有湿邪困脾症状(身体困重，乏力倦懒，饮食减少，消化不良，舌苔厚腻)的人食用。

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