July 12, 2022, 11:07 | Medicine
Advice from residents of hot countries.
The expression "we are what we eat" in the summer it is more relevant than ever. It is important not only what we eat, but also how and when, otherwise it will be very difficult to tolerate the heat. We have collected 8 nutrition tips that you can adopt as a rule and feel better.
Eat fewer calories
Summer is the perfect time to go on a diet, especially if you haven't been able to keep your promise to lose weight over the winter. First, because of the heat, the appetite worsens by itself. The body slows down the metabolism in order to lower the body temperature, and the need for calories decreases, informs Ukr.Media.
Secondly, many "difficult" products are doubly poorly absorbed. For example, red meat is digested in 7-8 hours, which is simply unacceptable in the heat, when it is already so difficult for the body. If you think that you lack proteins, replace beef or pork in your diet with chicken, which is digested in 3-4 hours, or stick to fermented milk products. Fish and seafood are also an excellent choice in the summer.
Coffee is taboo
Even if it is difficult to wake up and get ready for work without coffee, it is better to limit its consumption. The brain and heart especially suffer from the heat, the pressure increases, and coffee gives an additional load, which can cause health problems. In addition, this drink has diuretic properties, which leads to dehydration and a decrease in brain activity.
And you can strengthen the cardiovascular system by consuming foods with a high potassium content. For example, sesame, new potatoes, bananas, greens, sweet potatoes, etc.
Instead of cold drinks – hot tea
The feeling that in the heat nothing refreshes better than cold drinks is actually misleading. They give a quick but short-term effect: the body, sensing a sharp cold, raises its own temperature for the purpose of protection, so soon after a sip of ice mineral water, you feel hot again. The opposite is true with hot tea, which is why residents of Arab countries and Central Asia drink it in the summer. Choose varieties of tea that have undergone minimal heat treatment: white, green, rooibos, mate.
In the heat, hot tea quenches your thirst better, but you should not forget about water either: sweat leaves a lot of fluid, which needs to be replenished water-salt balance. You should drink water in small portions, but often, but you should not drink it in liters – it increases the load on the kidneys.
You should also not abuse ice cream: due to the large amount of sugar and additives, it increases thirst, thickens the blood, and also reduces immunity, so you can go to bed with a cold during the holidays.
Alcohol is harmful for the liver at any time of the year, but in the summer its use, which causes dehydration and dilates blood vessels, is doubly dangerous. If there is a slight “fog” in the head because of the heat and it is difficult for you to think, then alcohol will make it even worse, and it will take you longer to get away from intoxication.
If there is a holiday on the calendar and it is impossible to hold back, then try to hold back until the evening, when it becomes cooler. As a last resort, drink good dry wine, no more than a couple of glasses. On the beach, doctors allow the use of "longs" with mint, lime and a lot of ice (but, again, no more than two servings).
Maximum of natural vitamins< /p>
Even if vegetables and fruits are present in your diet all year round, the body can get the maximum amount of vitamins only in the summer. Availability, a wider selection, freshness – there are many reasons to focus on fruits and berries in the summer.
Protect yourself from UV rays
The sun's rays on a summer day are not only a good tan and a source of vitamin D, but also increase the chances of getting cataracts, skin cancer, and early wrinkles. Bell peppers, tomatoes, carrots, watermelon, grapes, and pomegranates will naturally help protect the skin from UV rays.
Eat less, but more often
In the summer, it is better to divide 2-3 large meals into 5-6 small snacks. In this way, you can avoid the unpleasant feeling of heaviness in the stomach, which, together with the heat, further reduces physical activity and burdens the body. You should get up from the table with a slight feeling of hunger, without the desire to fall and lie down. Breakfast should be the most caloric, and it is better to have breakfast earlier, before the morning coolness is replaced by the daytime heat.
Do not store food for a long time
We are primarily talking about dairy products: yogurt, cheese, sour cream, kefir, etc. it is also better to buy vegetables and fruits for 1-2 times, to cook fresh and a little at a time, and not to make a week's supply at once. Even if you have a good refrigerator, you cannot be 100% sure of the conditions for storing food before purchase.
It should also be noted that summer is a good time to develop healthy habits. In 3 months, you can wean yourself off coffee and alcohol and accustom yourself to fractional nutrition, and this is useful all year round.