MSc in Clinical Pharmacy, nutrition consultant Hoang Kim Long, working at Long Thanh Nutrition Center (Da Nang City) has "revealed" suitable dishes during the rainy season, which are both delicious for everyone and ensure health.
Rainy season, diverse food
According to experts, during the rainy season, the cool weather and high humidity create ideal conditions for the proliferation of plants and animals, giving people a variety of food choices.
Rain appears continuously, Ho Chi Minh City has cold weather
At this time people should regularly eat:
- Porridge, soup or hot pot: Helps warm the body and is easy to digest (minced meat porridge, snakehead fish porridge, oyster porridge, blood cockle porridge, eel porridge, salmon hot pot, Thai hot pot...)
- Hot soup: For example, vegetable soup or meat or fish soup to supplement water and nutrition (beetroot soup cooked with carrots, potatoes and pork, cabbage soup with minced meat...)
- Stir-fried dishes: Use green vegetables and protein to increase vitamins and minerals (cauliflower stir-fried with chicken, morning glory stir-fried with beef, green beans stir-fried with pork...)
- Probiotic and fermented foods (melon, kimchi, fermented milk help balance intestinal microflora and aid digestion)...
"In addition to ensuring delicious flavors and being suitable for rainy weather, food preparation also needs to ensure adequate nutrition and provide enough energy to bring many health benefits to your whole family on rainy days," added Master Hoang Kim Long.
In addition, on cold rainy days, to protect the body from the cold and keep the skin from drying or peeling, experts also recommend paying attention to supplementing the following substances:
- Healthy fats: Vegetable oils (such as olive oil, canola oil), salmon and avocado help moisturize the skin and keep the body warm. With salmon or avocado, it is best to steam, boil, and prepare simple dishes.
- Protein: Lean meat, eggs, fish, and beans help the body recover and create energy, while also supporting the maintenance of skin structure.
Hot pot is a favorite dish of many people in the rainy season.
- Supplement vitamins: Diversify vitamin-rich foods with green vegetables such as spinach and kale containing many vitamins and minerals, supporting overall health. In addition, supplement some fruits: oranges, kiwis, strawberries rich in vitamin C to help increase resistance and support collagen production for the skin. In addition, sunflower seeds, almonds, walnuts are rich in vitamin E and omega to help maintain skin moisture and anti-oxidation.
- Water: Drink enough water, especially warm water, to keep your body and skin moist.
By supplementing these substances, you will help your body stay warm and protect your skin effectively on cold rainy days. Experts also added that in the rainy season, it is not recommended to eat too many fried, stir-fried, and grilled dishes because the way these dishes are prepared at high temperatures creates oxidants, saturated fatty acids, and toxins that are not good for the body. However, people can occasionally change their taste with the above dishes to make their food more delicious.
What fruits should you eat during the rainy season?
According to experts, adding a variety of fruits to your daily diet will provide essential micronutrients, improve resistance, help your body and family become healthier and be able to fight common pathogens in the rainy season such as flu.
- Oranges and tangerines: Rich in vitamin C, helps boost immunity and fight colds
- Kiwi: Contains lots of vitamin C and fiber, aids digestion and resistance.
- Bananas: Provide quick energy, rich in potassium and vitamin B6, help improve mood.
Adding a variety of fruits to your daily diet will provide essential micronutrients and improve resistance.
- Pears: Rich in fiber, help digestion and keep the body moist.
- Apples: Provide lots of fiber and antioxidants, support heart health.
- Grapes: Contains lots of water and vitamins, helps replenish moisture for the body and supports the immune system.
- Papaya: Rich in vitamin C and enzymes, good for digestion and helps moisturize the skin.
- Pineapple: Provides vitamin C, bromelain to aid digestion and anti-inflammatory...
Cook or eat out?
Ms. Ngoc Anh (34 years old), living in an apartment in District 8 (HCMC), on rainy days like this, she "diligently" cooks. She likes to cook hot dishes for her small family such as porridge, soup, and hot pot.
"Usually, my family often goes out to eat hot pot on weekends. But it's too late to go out when it rains, so for the past 2 weeks, the whole family has been going to the supermarket in the apartment building to buy ingredients to make Thai hot pot, vegetarian hot pot, sometimes going to the traditional market to cook bamboo shoot soup...
"It's drizzling outside, but everyone at home eating hot food together feels great," she shared. In addition, to prevent her children from getting colds, she also regularly gives them fruits and vegetables rich in vitamin C.
Hot porridge dishes are also popular during the rainy season.
The rainy season brings people variety in food choices.
Not having the habit of cooking, Mr. Pham Hoa (25 years old, living in Thu Duc City) said that on rainy days, he "diligently" visits porridge and hot pot shops. Hot chili chicken hot pot, duck porridge, offal porridge or large hot pot shops are always his priority choices during this rainy season.
"During the hot season, I also hesitate to eat hot pot. Not every time of the year has such cold and rainy weather, so eating hot pot is the right thing to do. On weekends, my friends and I often invite each other to eat," he shared.
What to do to ensure food safety during the rainy season?
To ensure food safety on rainy days, nutrition consultant Hoang Kim Long recommends:
- Choose fresh ingredients: Use fresh foods, avoid ingredients that are damaged or show signs of spoilage. Check the expiration date of the food. Cooking ingredients need to be pre-processed and washed before processing to remove dirt and chemicals.
- Hand hygiene: Wash your hands thoroughly with soap and water before preparing food to avoid spreading bacteria. Also, remember to use different utensils for raw and cooked foods to avoid bacterial contamination.
- Cook thoroughly: Make sure foods, especially meat, seafood and eggs, are fully cooked to kill bacteria and parasites.
In addition, society develops and many families often use refrigerators to preserve food. In order to preserve food quality for a longer time, food should be refrigerated immediately after purchase, avoid leaving it at room temperature for a long time, especially in humid conditions.
Following food safety procedures will help reduce the risk of poisoning and protect the health of yourself and your family during the rainy season, according to experts.
Source: https://thanhnien.vn/mua-mua-keo-dai-o-tphcm-an-lau-hay-do-nuong-tranh-cam-lanh-tot-suc-khoe-185240925114619337.htm
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