How To Eat In The Heat?

With the arrival of summer, our body adjusts to a different mode of operation. Read our article on how not to harm yourself and choose the right food products.

Our body has already adjusted to the summer mode of operation, but even this measure does not save it from the heat. It is especially bad for hypotensives, hypertensives, people with diabetes, children and expectant mothers. How to maintain health in conditions of +40 °C?

More moisture

In summer, we need fluids more than ever. Because of the high temperature, we sweat a lot, and a large amount of moisture evaporates through the skin. Therefore, in the hot season, the human body needs an additional 20-30% of water from the winter-spring norm.

The best drink (and not only in summer) is water. Sweet carbonated and alcoholic drinks, on the contrary, complicate the situation. The sugar and alcohol they contain only contributes to dehydration, and the feeling of thirst will haunt you again in a very short time.

In addition to water, decoctions of herbs and fruits will be useful (try to drink without sugar). The fact is that such drinks contain electrolytes that our body loses through sweat, especially in the summer. Green tea also contains antioxidants that protect our body from the harmful effects of free radicals.

Temperature mode

If in winter we often eat warming food - hot borscht, soup, tea, then in summer we try to stick more to cold food or food at room temperature. It is not recommended to eat fried food in the summer, which has a warming effect and is also difficult to digest in the digestive tract. Therefore, the best option for summer food will be okroshka, salads, as well as raw vegetables and fruits.

Fewer calories

If in the summer, you spend less energy than in the winter, rest more and work less, then you need to slightly reduce the number of calories consumed - by about 5-10%.

In this regard, do not abuse sweets and fatty foods, and use less flour products. Of course, it is difficult to give up traditional ice cream in the summer, but the main thing is to keep it in moderation. You can safely replace fatty types of meat with chicken fillet or fish. In addition to the low calorie content, poultry and fish are an excellent source of complete protein, which our body needs so much.

Fruit is better in the morning

 

As already mentioned, it is better to eat raw vegetables and fruits in the heat. However, it is better to eat the latter in the first half of the day and separately from other food. And in general, make it a rule to eat fruits separately, regardless of weather conditions. Fruit eaten after a meal or at night provokes fermentation processes in the body.

Due to the large number of fruits and vegetables, many people like to reward themselves with ice cream in hot weather. The main thing here is not to overdo it. Nataliya Samoilenko, a nutritionist at the Kyiv City Health Center and Medical Clinic "Stolytsia", says that overindulging in fresh fruits (and packaged fruit juices) can lead to excess weight, as the juices contain a high level of sugar. In addition, the use of a large amount of fresh fruit can cause allergies.

Beware of infections!

During the heat see what is called in both. High temperature and humidity are a paradise for bacteria and fungi. Pay particular attention to meat and dairy products. Before eating sausage or cheese, check them for smell. If you smell the slightest unpleasant smell of a product that is spoiling, immediately get rid of such a product.

Mold often forms on fruits. If affected by mold, the entire product must be disposed of. If you think that only the place where the mold is visible is affected, then you are wrong. Therefore, you should not cut moldy parts of the fruit with a knife, and eat the other part, since the entire fruit is affected by mold.

How to eat hypotonic in the heat

 

With hypotension, water is constantly retained in the body. Therefore, despite the fact that in the summer you want to drink more, the first rule of a healthy diet is not to drink too much water.

When you eat a lot of salty food, washing it down with water, the body does not have time to remove excess fluid. Fluid accumulates in the legs and abdomen, preventing hypotensive patients from moving and exercising normally. Do not exceed the norm of 2000 milligrams of salt and 8 cups of fluid per day. This will help you stay away from foods high in sodium, such as chips, canned goods, frozen foods, and fast food.

In summer, it is also better to avoid fatty and sweet foods. It is recommended to eat more vegetables and fruits, whole grain products, lean meat and fish. Some hypotensives switch to a vegetarian or vegan diet in the summer, claiming that such a diet helps them feel better.

Diet in the heat for hypertensives

In the summer, the following products will help lower blood pressure in hypertensive patients:

• Kiwi. The American Heart Association reports that three small kiwis a day will help lower blood pressure.
• Bananas. This tropical fruit is rich in potassium, which, according to the Journal of Hypertension, effectively lowers blood pressure.
• Watermelon. It's hard to imagine summer without a juicy cold watermelon. The University of Florida found that a diet rich in watermelon lowers blood pressure in overweight people.

In addition, all three products are rich in vitamins, antioxidants and fiber. Make a fruit salad from them and enjoy the taste combined with the benefits.

• Spinach. Spinach is rich in various nutrients, among which potassium, folic acid and magnesium are the main ingredients for lowering and maintaining blood pressure levels.
• Celery. This plant has been used for many centuries to reduce high blood pressure. Studies have shown that eating just four stalks of celery a day will help lower high blood pressure. It contains phytochemicals known as phthalides, which relax the muscle tissue on the walls of the arteries, resulting in increased blood flow.
• Oranges. This fruit is rich in vitamins - another product that lowers blood pressure. Drink a glass of freshly squeezed orange juice or just eat the fruit to get fiber and vitamin C.

The diet of people with diabetes

 

Despite its sweet taste, watermelon fits perfectly into the diet of people with diabetes. Antioxidants contained in it help to reduce the risk of complications of diabetes, cardiovascular diseases, cancer and arthritis.

It is worth including cucumbers in your diet. The health benefits of cucumbers are numerous. The skin and seeds of cucumbers are also rich in nutrients, so it is advisable to consume the whole vegetable. Cucumbers contain the phytonutrient lignin, which is known to provide anti-cancer benefits by enhancing the protective role of bacteria in the digestive tract.

Eggplants are an excellent source of dietary fiber, manganese, molybdenum and potassium. Eggplants are also rich in vitamin K, magnesium, copper, vitamin C, vitamin B6, folic acid and niacin.

Sweet, crunchy peppers are a great addition to any dish. Peppers are rich in nutrients and are an excellent source of vitamin C, thiamin, vitamin B6, beta-carotene and folic acid. One cup of chopped fresh peppers contains about 28 calories and 6 grams of carbohydrates, so it easily fits into the diet of a person with diabetes or overweight.

How to eat in the heat for the elderly

During the hot summer months, the elderly are especially prone to dehydration. In addition, it may be difficult to maintain a balanced diet, as the heat reduces appetite and the desire to cook and eat hot foods.

In summer, elderly people are recommended to increase their consumption of fresh fruits and vegetables. You can make some light sauces from beans, spinach or Greek yogurt and dip fresh vegetables in it.

Elderly people should drink more fluids. In addition to water and tea, watery fruits and vegetables will help, for example, watermelon, celery, cucumbers, grapes and carrots. Dehydration is a major nutritional problem among the elderly. As the body ages, it loses water (this is due to the loss of muscle mass), and the work of the kidneys deteriorates. The feeling of thirst also weakens, which leads to a decrease in fluid consumption. Despite the fact that the body needs fewer calories as it ages, the need for essential nutrients does not disappear.

It's hot for children: how to make a menu?

Children are active and energetic, so they often spend more energy than they receive. Add to this the summer heat and the dehydration it causes, and you will get an explanation for the child's poor appetite. Such products will not only appeal to children, but will also add energy that is missing in the summer:

• Watermelon. Who doesn't love a juicy, cooling watermelon? It consists of 92% water, so it perfectly saturates and helps remove toxins from the body.
• Tomatoes Tomatoes help prevent skin pigmentation and the negative effects of tanning. Prepare tomato juice or salad for the child.
• Cucumbers Cucumbers help to cool the body, and the fiber contained in them prevents constipation. Kids love cucumbers, so just leave a cut cucumber on the table and watch it disappear.
• Probiotic yogurt. Some children are ready to eat yogurt for breakfast, lunch and dinner. Probiotics are great for digestion. You can add some sugar to the yogurt for taste, but sweeten the yogurt with fruit.
• Coconut water. For children and adults, coconut water is something like an elixir. It contains potassium, electrolytes and many other nutrients that keep the body hydrated and healthy. Try to buy fresh coconuts instead of packaged coconut water from the supermarket.

Heat and pregnancy: how to survive?

 

Pregnancy in summer can be a real challenge. To prevent this from happening, follow a few simple rules:

• At a picnic, give up sausages in favor of a well-fried kebab made of chicken and grilled vegetables.
• Make refreshing summer lemonades and cocktails with the addition of mint, while everyone drinks alcohol.
• In cafes and restaurants, order meat fried medium or medium well. Undercooked meat is the main cause of toxoplasmosis, a serious disease that is transmitted to children in the womb.
• Avoid raw fish and shellfish. Choose white fish that are low in mercury, such as tilapia or cod.
• Increase your intake of vegetables and fruits, but avoid sprouts (they can contain disease-causing bacteria that spread quickly in the heat), cheeses made from unpasteurized milk, and salad dressings that use raw eggs.
• The easiest way to stay hydrated is to always have a water bottle close at hand. Add lemon or cucumber to water for flavor. Do not buy cold coffee or sugary sodas.