About the 5 rules of proper nutrition for the season will tell the dietitian Iwanicka Elena.
Rule # 1. More fluid
In the heat of our bodies strenuously loses fluid. So you need time to replenish its supplies. This will help us drinks. Best thirst quencher plain water or unsweetened green tea in hot weather it is recommended to drink 100-200 ml cool drink (18-20 °C) every 40-50 minutes.
In addition, do not neglect the first dish - cold okroshka soup or gazpacho not only refreshing, but also provide the body with essential moisture.
By the way, on our table in the heat should be as much liquid food.
One "but": you should not consume plenty of fluids for people suffering from cardiovascular diseases, hypertension, obesity, and those who have kidney problems.
Rule # 2. Reduce calorie intake
Energy demand in hot weather reduced by approximately 5% and therefore, our bodies in the summer, less high-calorie food.
Forget about fatty meat, cakes, pancakes, salad, lean on vegetables, fruits and dairy products. However, this does not mean you have to completely abandon fat.
The following daily ration in the heat:
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. Shifting power mode
Hot weather can be a challenge for the body. We suffer from lack of appetite, and stomach - feel the heaviness in the abdomen. To help the body to function properly under conditions of extreme heat, I recommend shifted the power supply mode when the main meals are transferred to the cool hours of the day.
Breakfast better as soon as possible - 6-7.00. Lunch - before the midday heat in 11-11.30. Dinner at 18.00. For those who can't sleep on an empty stomach, there is a small snack at 20-21.00.
While the caloric content of a daily ration should be distributed as follows:
Breakfast - 35%;lunch - 25%;dinner - 25%;late bite - 15%
Rule # 4. Eat Breakfast yourself... and dinner too
If in the cold season Breakfast is traditionally associated with carbohydrates that provide quick energy, heat carbohydrate food should be eaten at lunch.
Vegetable and fruit salads, buckwheat and rice, potatoes and vegetable soups - these dishes you can eat in the middle of the day without fear of heaviness in the stomach. Such carbohydrates are easily digested form a minimal amount of oxidation by-products (compared to fats and proteins), and therefore, will not require a large amount of liquid (particularly valuable in the heat) for their removal from the body.
Meat and fish dishes rekomenduiu transfer for dinner and/or Breakfast. In terms of coolness to the body will be easier for them to digest.
Satisfy your hunger at bedtime will help dairy products with low fat content.
Rule # 5. More vitamins
Then together with our body loses the precious vitamins and minerals (especially water-soluble vitamins C, B1, B2, B6 and PP). As a result, we experience fatigue, weakened immunity may develop vitamin deficiencies.
To avoid this, eat in unlimited quantities of fresh seasonal fruits, vegetables and berries (preferably native, not overseas), drink fresh juices, unsweetened fruit drinks, lemonades and fruit drinks, herbal teas and brew. And don't forget to prichalivali food a bit more than usual.
By the way: in the heat we are often exposed to various intestinal infections, so you must carefully wash fruits, vegetables and herbs. Perishable foods stored in the refrigerator. Do not buy pastry cream.
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