The correct diet to face the great heat

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Robert Maurer
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With the summer heat il rischio di dehydration it tends to grow. The first symptom of dehydration is undoubtedly thirst. When this need is felt, the body is already slightly dehydrated.


It is also good to evaluate the other alarm bells that the body gives us, such as one abnormal fatigue, the decrease in secreted urine and its color gradually becoming darker.

During the summer it is a good rule drink a lot and often, not only when you feel thirsty but throughout the day and this is especially true for children and the elderly, who often feel less thirsty and the need to rehydrate.


- elderly tend to drink little and with the arrival of summer they are subject to illness due to poor hydration and mineral deficiency, especially in conjunction with diuretic therapies.

It is commonplace that drinking in the heat makes you sweat more; the production of sweat instead serves to cool, so without waiting to be thirsty it is useful to hire almeno 3 liters of water per day, thanks to proper nutrition.

With the arrival of the hot season it is important in fact, to follow one balanced diet, light, rich in moisturizing foods and take at least 10 glasses of water preferably mineral, not bicarbonate (about 2 liters).


THEmineral water, in addition to hydrating, it is a natural supplement of calcium, magnesium and potassium and is therefore the most suitable drink. Adults and children must drink in the morning, before exposure to the sun e hydrate yourself in small doses at least every 30 - 60 minutes especially on the beach or in the open air.


 

Tips for eating properly during the summer

To prefer fresh seasonal fruit and vegetables. To counteract the abundant sweating, foods rich in water, vitamins (A, B, C, E) and mineral salts (Potassium, Sodium, Magnesium, Calcium), contained in large quantities in vegetables, fruits and their derivatives, must be preferred. . Every day it is good to consume more portions (at least 2-3 of fruit and 2-3 of vegetables).

La fresh fruit should not be missing for breakfast, snack and snack. You can choose between natural fruit, juices, smoothies or fruit salads without added sugar. At lunch and dinner, green light for salads, purées and cooked vegetable creams. Vegetable juices can be consumed both before main meals and as a snack and snack. Very refreshing and thirst-quenching foods are for example courgette, cucumber, peach, watermelon and melon.

Avoid frozen drinks. The sudden cooling induced by the very cold liquid can considerably reduce the functionality of the digestive system, causing congestive phenomena. Symptoms present with stomach cramps, cold sweats, sudden paleness, and a feverish state may also appear.

Avoid too sugary drinks. They are different and varied, different in flavors and tastes, at first they seem to quench thirst and refresh, however, the effect does not last long because they often contain too many sugars or artificial sweeteners, as well as flavors, preservatives and dyes, the abuse of which is decidedly unhealthy. . There are very few genuine and low-calorie proposals, in which there is generally no sugar or sweeteners. Even the category of brilliant waters, apparently healthier, offer a product whose caloric intake is about double and / or higher than that of many oranges. There are also some proposals that aim to hide the calorie content behind alleged energizing properties. A healthier and more refreshing alternative to sugary drinks is represented by vegetable juices, 100% fruit juices and mint infusions.



Avoid spirits. Especially during the hottest hours, immediately after a large meal and specifically if the temperature exceeds 30 ° in the shade, alcohol and especially spirits should be avoided, because they make the process necessary for the dispersion of the body heat and dehydrate.

Consume cold food. In the summer it is advisable to consume refrigerated food. In breakfast you can replace cappuccino or milk with fresh alternatives such as yogurt, artisan almond milk, rice, oat or soy milk. For lunch or dinner, unique cold dishes are very practical, such as pasta or grain salads dressed with raw or cooked vegetables and with the addition of protein foods such as legumes or eggs, fresh cheeses, tuna.

To consume light, low-fat meals. Hard digestion causes you to sweat more. In order not to slow down digestion, fatigue the liver and the body in general, it is good to avoid large meals and consume simple and low-fat dishes, seasoned with a drizzle of extra virgin olive oil, steamed, baked or grilled. Better to avoid the classic sandwiches with salami, sausages or aged cheeses and opt for pasta or preferably whole grains seasoned with vegetables or simple sauces. Among the foods of animal origin, prefer fish, lean meats, ricotta, yogurt and fresh cheeses. For those who can't give up on dessert, you can opt for a yogurt-based one or a fruit sorbet with no added sugar.


Moderate the consumption of salt. Definitely salty foods (cured meats and sausages, aged cheeses, preserved foods, crackers, savory buns, and so on) should be consumed sparingly. In fact, the sodium present in the salt retains fluids in the body. The action of sodium is balanced by potassium, a mineral contained in abundance in fruit and vegetables, the consumption of which therefore helps to reduce swelling.


Pay particular attention to the correct storage of food. In summer, when shopping, it is best to follow the “little and often” rule. The heat is in fact the enemy of conservation and all foods perish sooner, with the risk of infections and / or food poisoning due to the development of germs. Health and hygiene safety must be ensured throughout the food chain, from production to consumption. Among other things, only with freshness can you take full advantage of all the healthy virtues that the great variety of seasonal fruit and vegetables guarantees: minerals, vitamins and antioxidants.

 

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