5 rules of power in hot weather

Here comes the long-awaited summer. But how do you survive? Women's Magazine will tell you what to eat in the hot season, minimizing the load of the body. All of our tips we have combined five rules that will help you cope with the heat, while maintaining a good mood and feeling on all 100.



Rule # 1. Water, water and water again


We sweat in the heat, and the body in turn loses fluid. Therefore it is not necessary in the summer to forget about the required two liters of fluid. Quench your thirst with water or unsweetened green tea.




In addition, nutritionists recommend not to forget about liquid dish namely about the first - cold soups will not only refresh you, but will also supply the body with essential moisture.




Contraindications: plenty of liquids should not be consumed by people with cardiovascular disease, hypertension, obesity and those who have kidney problems.




Rule # 2. The calorie




Many of those who listens to your body, could be noticed that in hot weather, we prefer less high-calorie food. Therefore, fatty meats, cakes, pancakes and Olivier we substitute for vegetables, fruits and dairy products. However, don't completely abandon fat. Your diet should look like this:




- 28% fat (of which 2/3 vegetable fats);


- 55% of proteins (plant and animal proteins in the ratio of 50 x 50);


- 17% carbohydrates.




Rule # 3. Changing the power mode




In order to help the body to better withstand heat, change your usual diet. Breakfast: 7 am, lunch at 11-12 o'clock in the afternoon, and dine at 18:00.




Do not forget to keep track of calorie intake, which should be distributed as follows:




Breakfast - 35%;


lunch - 25%;


dinner - 25%;


late snack - 15%.





Rule # 4. Menu for the day


Because in the heat of carbohydrates should be eaten at lunch, we offer you the following menu:




Digestible carbohydrates, such as fruit and vegetable salads, buckwheat and rice, potatoes, and vegetable soups are ideal for dining meal. Meat and fish dishes is better to eat for dinner and/or Breakfast.




Satisfy your hunger at bedtime will help dairy products with low fat content.





Rule # 5. Vitaminiziruet


Then together with our body loses not only liquid, but also vitamins C, B1, B2, B6 and PP, as well as minerals. Therefore, in order to prevent lethargy and weakness, we recommend you have in unlimited quantities of fresh seasonal fruits, vegetables and berries of domestic production, and also drink fresh juices, fruit drinks, canned fruits and compote.

Source:

Women's Magazine

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