How To Eat In The Summer

Author: Karen Lennox Time for reading: ~2 minutes Last Updated: August 08, 2022

CHAPTERS (Table Of Contents)

The long-awaited summer is already on our doorstep. The coming of the new season undoubtedly obliges us to change our way of life. Increasing the day shortens the time for sleep, the usual hours change

The long-awaited summer is already on our doorstep. The coming of the new season undoubtedly obliges us to change our way of life . Increasing the day shortens the time for sleep, changes the usual hours in which we are accustomed to eating. It turns out that raising temperatures by 10 degrees doubles the chemical reactions in the body. The heat improves the absorption of oxygen by the cells and reduces the overall use of energy by the body. In other words - in the summer the body needs less food. Thus, with each increase in temperature by 10 degrees, the amount of calories consumed should be reduced by 5 - 10%. The need for energy in hot weather is reduced by 5%, so we need less caloric food. For example, we can give the inhabitants of the southern countries, who in the summer replace meat with fish and other seafood, do not eat fatty foods, consume more plant products. In addition, this season it is necessary to switch to a different diet .

28% fat (2/3 of them vegetable);
55% protein (vegetable and animal in a ratio of 50:50);
17% carbohydrates.

Eat early in the morning and evening, drink more fluids during the hottest part of the day or replace lunch with fruits and vegetables.

Principles of nutrition in the summer:

It is better to have breakfast in the early morning hours (around 6 - 7 o'clock);
Lunch before it gets very hot - until 11-11: 30;
Dinner at 6 o'clock;
For those who can not sleep on an empty stomach, a light meal is provided between 8 and 9 o'clock in the evening.
At high temperatures, the body dehydrates quickly, so you need to get fluids in a timely manner. It is best to quench your thirst with clean water or green tea without sugar. It is recommended to drink 100-200 ml of fluids (with a temperature of 20 degrees) every hour.

Important!

People suffering from cardiovascular disease, hypertension, obesity and those with kidney problems should not drink a lot of fluids.

Vitamins in the summer

Along with sweat, our body also excretes vitamins and minerals (this is especially true of water-soluble C, B1, B2, B6 and PP). As a result, we feel exhausted, the immune system weakens, vitamin deficiency may develop. To avoid all this, eat seasonal fruits (and berries), vegetables, drink freshly squeezed juices, herbal teas, all in unlimited quantities.

Cold foods in warm weather

People have long been looking for ways to more easily overcome the summer heat . This is how cold vegetable soups, tarator and others are created. Such dishes not only diversify the menu in the heat, but also compensate for the lack of fluids in the body. All you have to do is try not to consume them too cold - their temperature should not be lower than 10 degrees - only then will they be beneficial to the body.

And another important thing!

It takes time for the body to get used to the new diet , so change your diet gradually!