Core Viewpoint - The article emphasizes the importance of "scientific supplementation" during autumn, advocating for a balanced approach to nutrition rather than excessive consumption of meat, particularly for individuals with sedentary lifestyles and potential nutritional excesses [1]. Nutritional Guidelines - Balanced nutrition is fundamental, ensuring comprehensive intake of carbohydrates, proteins, fats, vitamins, minerals, dietary fiber, and water, rather than focusing solely on fats and calories [3]. - The focus should be on adjusting and nourishing the body, particularly the spleen and stomach, which may have been affected during summer, to enhance adaptability to the dry autumn climate [3]. Personalized Nutrition - Individual dietary needs should be considered based on personal constitution, such as balanced, qi deficiency, yin deficiency, or yang deficiency [3]. Recommended Foods - Suggested foods include fish and shrimp (rich in unsaturated fatty acids), lean meats (pork, beef, lamb), eggs, soy products (tofu, soy milk), and low-fat or fat-free dairy products [4]. - Cooking methods should prioritize steaming, boiling, blanching, and quick frying over deep frying and braising, which are high in oil and sugar [4]. Portion Control - Recommended portion sizes are approximately the size of a palm (about 50-75 grams of raw meat) or a fist-sized serving of soy products or seafood [5]. Moisturizing and Lung Nourishing Ingredients - Foods that help moisturize and nourish the lungs include pears, tremella, lily, lotus root, yam, white radish, honey (in warm water), almonds, sesame seeds, and grapefruit [6]. Practical Recipes - Suggested drinks include honey grapefruit tea, snow pear and lily drink, and tremella and lotus seed soup (low sugar) [6]. - Recommended soups include lotus root and pork rib soup (light version), yam and corn lean meat soup, and white radish and crucian carp soup [6]. Nutritional Elements - Emphasis on vitamins and minerals, particularly vitamin C (to enhance immunity against autumn dryness), B vitamins (for metabolism and nerve protection), vitamin E (antioxidant), and zinc (to boost immunity) [8]. - Importance of dietary fiber for digestive health, with sources including whole grains, legumes, vegetables, and fruits [9]. - Unsaturated fatty acids are highlighted for cardiovascular protection and skin hydration, sourced from nuts (walnuts, almonds), deep-sea fish, flaxseed oil, and olive oil [9]. Dietary Composition - Encouragement to mix coarse and fine grains, using brown rice, oats, quinoa, sweet potatoes, and corn to replace refined rice and flour, enhancing satiety and nutrition [9]. - Increasing vegetable intake, especially dark leafy greens, to occupy half of each meal plate, providing low-calorie bulk and enhancing satiety [9]. Special Dietary Considerations - For children, ensuring adequate protein, calcium, and vitamin D for growth and development, with easily digestible foods and limited snacks [11]. - For the elderly, focus on high-quality protein (to prevent muscle loss), vitamin D (for bone health), and dietary fiber (to prevent constipation), with soft, easily digestible foods and smaller, more frequent meals [12]. - For individuals with diabetes, strict adherence to medical and nutritional advice is crucial, emphasizing low-fat, low-sugar, low-salt, and high-fiber foods, while monitoring weight and blood sugar levels [12]. Lifestyle Recommendations - Regular moderate exercise (such as brisk walking, jogging, or yoga) is encouraged to help control weight, enhance physical fitness, improve cardiovascular function, and alleviate autumn-related emotional stress [13]. - Emotional regulation is important during autumn, with suggestions to enjoy sunlight, engage in social activities, cultivate hobbies, and practice meditation to maintain a positive mood [14].

Group 1 - The beginning of autumn is marked by the "Liqiu" solar term, but high temperatures will continue during this period [1] - During "Liqiu," it is essential to focus on "three defenses and one nourishment" to adapt to seasonal changes [3][4][5][6] Group 2 - The three defenses include preventing heatstroke, diarrhea, and dryness, which are common concerns during the transition to autumn [3][4][5] - To prevent heatstroke, it is advised to stay hydrated, consume fresh vegetables and fruits, and ensure adequate sleep [3] - To prevent diarrhea, strengthening the spleen and stomach is crucial, especially after the summer heat [4] - Dryness is a significant concern in autumn, leading to symptoms like dry mouth and skin; therefore, it is recommended to consume soups and foods that nourish and moisten [5] Group 3 - Lung health is emphasized during autumn, particularly for the elderly, as autumn dryness can lead to lung issues in winter [8] - Foods that nourish the lungs include fruits like apricots and pears, as well as medicinal foods like almonds and poria [8] Group 4 - Common misconceptions about autumn health include the belief that one should excessively supplement or "fatten up" during this season, which is not necessary in modern society due to adequate daily protein and fat intake [10] - Over-supplementation can lead to imbalances and health issues, highlighting the importance of moderation [13] - Concerns about increased hair loss in autumn leading to reduced washing frequency are unfounded; regular washing is important to prevent oil buildup and clogged pores [15]

Weather Conditions - The current weather in Zhejiang is influenced by the strengthening of the subtropical high pressure, leading to increasingly high temperatures, with some areas like Chuzhou and Lishui expected to reach 40°C to 41°C [1][3] - The Zhejiang Meteorological Observatory has issued high-temperature reports, predicting maximum temperatures of 35-38°C across most regions, with some areas exceeding 39°C [3][6] Forecast - The weather forecast for the upcoming week indicates a pattern of sunny to partly cloudy conditions with localized thunderstorms in the afternoons [4][8] - Specific forecasts include: - August 9: Partly cloudy with possible thunderstorms in northern Zhejiang [7] - August 10-12: Generally sunny to partly cloudy with afternoon thunderstorms [8] - August 13-15: Coastal areas may experience occasional rain or thunderstorms, while other regions remain mostly sunny [9] Health Recommendations - Due to the rapid rise in temperatures, there is a warning for potential strong convective weather in the afternoons, which may include short-term heavy rain and strong winds [5][11] - Health advisories suggest continuing heat prevention measures, such as reducing outdoor activities during peak heat hours and staying hydrated [6][15]

Group 1 - The article discusses the arrival of the "Li Qiu" (Beginning of Autumn) solar term, indicating a transition from summer to autumn, despite the lingering heat [1][8]. - It highlights traditional customs associated with "Li Qiu," such as eating watermelon or cantaloupe, referred to as "bite autumn," symbolizing the end of summer heat and the anticipation of harvest [8][10]. - The article emphasizes the importance of balanced nutrition during this season, suggesting that "Ti Qiu Piao" (a practice of gaining weight in autumn) should not only focus on meat but also on a well-rounded diet [10]. Group 2 - The article mentions the significance of "Shai Qiu" (sun drying in autumn), a traditional agricultural practice that celebrates the joy of harvest, which has been followed for centuries in some regions [13]. - It advises on dietary preferences for the autumn season, recommending a shift towards sour flavors and a reduction in spicy foods to prevent dryness and maintain health [18]. - The article encourages physical activity during this time, coinciding with the Chengdu World University Games, promoting the idea of striving for excellence in personal endeavors [20].