Diet in the heat: top tips
- Food in hot weather
- Lower calorie content
- Changing mode of food intake
- Protein components
- Best dishes cold soups
- Dishes, which you should give up
- The body needs water!
- The best drink for hot weather
- Treatment of drinking
- What not to drink
- Features of metabolism in hot weather
- To replenish vitamins
What should be the diet in hot weather? Compared to other seasons, summer diet needs correction. To feel good, it is necessary to know what kind of food helps to transfer heat and which prevents.
Food in hot weather
Lower calorie content
In the heat of the body spends less calories than in the cold season. In winter, large amount of calories spent on body’s fight against environmental conditions: cold, wind, etc. In the summer there is no need to produce extra energy to fight the cold. Therefore, at this time, the calorie intake can be reduced. Instead of food, rich in carbohydrates and fats, we must consume foods that are rich in moisture. First and foremost, it is fruit, berries, vegetables, and dairy products.
Hearty, nutritious food is best left for the cold season. It includes: butter cakes, sweets, cereals, pasta, etc. Now its amount in the diet is significantly reduced.
Changing mode of food intake
Diet in hot weather, too, need to be adjusted. Breakfast is better to move on early, about 7.00. To eat better just before the onset of peak hot temperature, i.e., at 11.00-11.30. Good time for a light afternoon tea: 15.00. Have dinner at 18:00. After this time is not the best. Well, if you can’t sleep on an empty stomach, you can afford a small snack, make it necessary to 21.00. As a snack fit: yogurt, fruit.
In winter you can eat 3-4 times a day. And in the summer it is necessary to go to a fractional power mode, that is, to eat 6-8 times a day in small portions. This will reduce the load on the digestive organs.
Proteins are needed by the body at any time of the year. Of protein foods: choose lean meat poultry, lean beef, lamb, chicken liver. There is a good fish. Also the protein component of the diet can include dairy foods with a low percentage of fat. In diet can include white cheeses such as feta, cheese, Adyghe, mozzarella.
Best dishes cold soups
Perfect choice for a summer diet — cold soups. There are many varieties of them:
- okroshka on kvass,
- okroshka on kefir,
- cold beetroot soup
- gazpacho of tomatoes.
They are all in their composition contain acidic components that help to better tolerate the heat.
Dishes, which you should give up
List the foods and drinks that you have to leave for the cold season. They help the body produce heat, so the heat from them should be abandoned. These include:
- fatty meats,
- dishes flavored with pungent spices
- cakes, etc.
The body needs water!
In the heat of your hard body loses fluid. You can almost not, from this nothing will happen. But without water it is impossible! So it must be time to refuel.
The best drink for hot weather
Doctors are unanimous: the best drink in the heat is just water. It can also be mineral water (without salt treatment). It can be used with gas or without gas, what people like.
Further, there are teas: black, green, herbal (peppermint, camomile, Melissa, etc.). They must be unsweetened, or with a small amount of sugar. The temperature of the drink should not be hot and not cold, but close to body temperature.
Another option: brew. Buying it, choose varieties made by the method of natural fermentation, without additives. Drinking perfectly fit fruit drinks and compotes of dried fruit with minimal added sugar. Finally, the thirst you may quench fermented milk drinks with a low percentage of fat. It’s kefir, yogurt, tan, ayran and others with regard to fruit juices, it is better suited to citrus: orange, tangerine, grapefruit. But the sweet juice and does not satisfy thirst, they are even more thirsty.
Treatment of drinking
In the heat need to drink often. Every 20-30 minutes take a few SIPS, then the level of moisture in the body will remain at the same level. Water should not be ice, it can be absorbed in the intestine, when close to body temperature.
Important note: drinking regime people who have high blood pressure, heart disease, blood vessels, kidneys and obese, should be special. This mode they have to pick up the doctor.
What not to drink
There are drinks in hot weather it is better to refrain. First of all, it’s coffee. It causes palpitations, which creates an additional load on the heart. Next, avoid sweet carbonated drinks, Cola, Pepsi, etc. They can quench their thirst only for a short time, as they contain a lot of sugar. In addition, they contain many chemical additives, so they are not called. Finally, you should refrain from beer, alcohol cocktails and alcoholic beverages, as they increase the load on the heart, vessels, kidneys, and liver.
Features of metabolism in hot weather
In hot weather the metabolism changes. On the one hand, reduces the need for large quantities of calories, we already talked. Moreover, due to increased perspiration from the body washed out of salt, there is salt deficiency. Her symptoms:
- stomach cramps,
In this condition it is necessary to immediately replenish salts, it is necessary to drink mineral water.
So in the heat of the metabolism proceeded properly, it is necessary to include in the diet foods containing vitamin B6 as well as minerals calcium, iodine, chromium. These foods stimulate the metabolism. Here they are:
- cabbage (all types),
- berries (especially blueberries),
- whole wheat bread,
- the bitter chocolate.
Besides, it is necessary to take pharmaceutical complexes, containing vitamins and minerals listed above. They are also useful for metabolism.
To replenish vitamins
At high ambient temperatures, the vitamins are consumed faster. This is especially true of water soluble vitamins: C, B1, B2, B6, PP. Spending needs to be addressed. This can be done with the help of juicy fruits, vegetables and especially berries. Here they are:
- currants (of any kind),
- cherries, etc.
These vegetables, fruits and berries are not only rich in water-soluble vitamins, plus they consist of 90% of the liquid. They stimulate the gastrointestinal tract, thereby, stimulate the chair and help the body excrete unwanted substances.
Useful servicesHow to drink water? With the help of this service you can calculate your desired amount you water
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