入夏以来多日气温居高不下，你是否感觉到四肢乏力、昏昏欲睡，一工作就想睡觉，饭吃到一半就困了？其实夏季犯困很正常，毕竟古人曾说：春乏秋困夏打盹。入夏之后，气温升高，天气变得炎热，人的身体不能承受高温负荷，身体各项器官也开始变得比往常更容易疲惫。这些是外界因素对我们身体造成的影响。其实，除了外部因素，维生素B族的缺乏，也容易导致夏季疲乏。

Since the beginning of summer, your temperature has been high for many days. Do you feel weak and sleepy in your limbs, want to sleep as soon as you work, and feel sleepy halfway through your meal? In fact, it's normal to be sleepy in summer. After all, the ancients once said: sleepy in spring and sleepy in autumn, snoozing in summer. After summer, the temperature rises, the weather becomes hot, people's bodies can't bear 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 also easily leads to summer fatigue.

维生素B族是水溶性维生素，常见的有维生素B1、维生素B2、维生素B6、维生素B12、维生素PP（烟酸）和叶酸等。维生素B族对于维持神经、肌肉特别是心肌的正常功能，以及维持正常食欲、胃肠蠕动和消化分泌有着重要的作用。

Vitamin B group is a water-soluble vitamin. Common vitamins include vitamin B1, vitamin B2, vitamin B6, vitamin B12, vitamin PP (niacin) and folic acid. Vitamin B plays an important role in maintaining the normal function of nerves, muscles, especially myocardium, as well as maintaining normal appetite, gastrointestinal peristalsis and digestive secretion.

同时，维生素B族能够参与我们体内的氨基酸代谢及一些微量元素的转化与吸收，协同其他营养素为我们的身体提供能量。因此，由于维生素B族的缺乏，影响到我们的食欲，从而降低了能量摄入，这也是导致我们夏季身体容易感到疲乏的原因之一。

At the same time, vitamin B family can participate in the metabolism of amino acids and the transformation and absorption of some trace elements in our body, and cooperate with other nutrients to provide energy for our body. Therefore, the lack of vitamin B affects our appetite and reduces our energy intake, which is also one of the reasons why our body is prone to fatigue in summer.

维生素B族通常存在于谷类、豆类、干果类食物中，动物的内脏、瘦肉、禽蛋中含量也比较高。在家补充维生素B族，这两道健康又简单的快手菜建议尝试一下。

Vitamin B group usually exists in cereals, beans and dried fruits, and the content of animal viscera, lean meat and eggs is also relatively high. Take vitamin B supplements at home. It is recommended to try these two healthy and simple Kwai dishes.

菜谱一：腰果/花生拌菠菜

Recipe 1: cashew nuts / peanuts mixed with spinach

食材：剥壳后的腰果/花生30-50克，菠菜200克，醋、酱油、蒜泥、葱花、香油少许。

Ingredients: 30-50g cashew nuts / peanuts after shelling, 200g spinach, a little vinegar, soy sauce, mashed garlic, chopped green onion, sesame oil.

做法：如果是生的腰果/花生，可以先用小火炒熟，放置一边；如是熟制的腰果或者花生，可以直接备用。

Practice: if it is raw cashew nuts / peanuts, you can fry them over low heat and put them aside; If it is cooked cashew nuts or peanuts, it can be used directly.

步骤：将菠菜洗净，快速焯水，捞出，过一遍冰水，使其口感和颜色更好；锅中再次将水烧开，放入菠菜，水开始冒泡后将菠菜捞出；将醋、酱油、蒜泥、香油、腰果/花生搅拌均匀，淋在菠菜上，撒上葱花即可。

Step: wash the spinach, blanch it quickly, take it out, and pass it through ice water to make it taste and color better; Boil the water in the pot again, put in the spinach, and take out the spinach after the water begins to bubble; Stir vinegar, soy sauce, mashed garlic, sesame oil, cashew nuts / peanuts evenly, pour them on spinach, and sprinkle with scallions.

营养点评：腰果含有丰富的蛋白质、B族维生素和多种矿物质，其中维生素B1含量较高，对于我们补充维生素B族很有帮助；菠菜能量较低、微量元素丰富，搭配上醋汁，开胃可口，还能刺激食欲。

Nutrition review: cashew nuts are rich in protein, B vitamins and a variety of minerals, of which the content of vitamin B1 is high, which is very helpful for us to supplement vitamin B; Spinach is low in energy and rich in trace elements. With vinegar juice, it tastes delicious and can stimulate appetite.

菜谱二：杂粮饭团

Recipe 2: coarse grain rice balls

食材：小麦、玉米、高粱、荞麦、小米总计80克，大米50克，胡萝卜100克，黄瓜100克，鸡蛋1个，生菜2片左右（也可不用）。

Ingredients: 80 grams of wheat, corn, sorghum, buckwheat and millet, 50 grams of rice, 100 grams of carrots, 100 grams of cucumbers, 1 egg and about 2 pieces of lettuce (also not needed).

做法：将小麦、玉米、高粱、荞麦、小米提前2小时泡软；加入米饭，一起下锅蒸（鸡蛋可以与米饭一起蒸熟）；胡萝卜、黄瓜切丝/切丁；米饭蒸熟，盛出放在专用饭团模具或生菜叶上；米饭铺平，放胡萝卜丝、黄瓜丝、鸡蛋；将生菜叶裹成团，用刀对半切开，即可食用。

Practice: soak wheat, corn, sorghum, buckwheat and millet 2 hours in advance; Add rice and steam it together (eggs can be steamed with rice); Shred / dice carrots and cucumbers; Steam the rice and put it on a special rice ball mold or lettuce leaves; Smooth the rice, put shredded carrots, shredded cucumbers and eggs; Wrap lettuce leaves into a ball, cut them in half with a knife, and then serve.

营养点评：小麦、玉米、高粱、荞麦、小米含有丰富的维生素B族，爽脆的黄瓜、胡萝卜丝可以增加口感的立体性，鸡蛋补充蛋白质。如果觉得饭团口味偏淡，也可自己调一个酱醋汁。

Nutrition review: wheat, corn, sorghum, buckwheat and millet are rich in vitamin B. crisp cucumber and carrot shreds can increase the three-dimensional taste, and eggs can supplement protein. If you think the taste of rice balls is weak, you can also make a sauce and vinegar by yourself.