Table of Contents
In summer, heat and heat waves they can get really unbearable. With repercussions not only on mood, but also from a physical point of view. Even in healthy people, high temperatures can cause stress to the organism causing sensations of astheniadizziness, decreased amount of urine passed, cramps, edema, or symptoms of greater severity such as congestion, heat stroke and dehydration. Furthermore, extreme heat conditions can cause an aggravation of health conditions of people with pre-existing chronic diseases.
“The hot – explain the experts of the Ministry of Health in an article dedicated to the risks of heat waves, phenomenon occurs when very high temperatures are recorded, day and night, lasting for more than 48 hours, in combination with a high level of humidity – it causes health problems when it alters the heating system.temperature regulation corporeal. Normally, the body cools down by sweating, but under certain physical and environmental conditions this is not enough. If, for example, humidity is very high, sweat does not evaporate quickly and body heat is not eliminated effectively. The body temperature, therefore, increases quickly and can damage several vital organs and the brain same”.
A proper hydration it must therefore be guaranteed in all possible ways by introducing an adequate amount of water. “This – explains the Dr. Valentina Schirò, biologist nutritionist specialized in Food Sciences – not only represents the key molecule to maintain the correct hydration of the organism, but also to have blood pressure values stable and to ensure that metabolic processes can take place without any difficulty. The advice is therefore to drink constantly every day, on average 2 liters, in this way we will help the body to maintain a constant body temperature avoiding sudden drops in pressure ”.
Anti hot foods
Other foods also help us to stock up on water. “THE foods with greater content – continues the expert – are: the fruit, in particular watermelon, melon, peach; And greens and vegetables such as lettuce, tomatoes, cucumbers, courgettes “.
To prevent and address asthenia and weakness caused by high temperatures, however, green light to what it is rich in potassium, magnesium, iron and zinc. “These precious minerals – says Dr. Schirò – are present in a large number of foods whose daily combination will help us bring to the table tasty and always different dishes. To fill up with these minerals, we need:
- dried fruit (almonds, walnuts, hazelnuts, pistachios)
- fresh fruit (e.g. bananas, kiwis, peaches, apricots)
- seeds (sunflower, pumpkin)
- legumes (lentils, chickpeas, beans, peas)
- potatoes
- brown rice
- White meat
- fish (especially blue and mussels)
- mushrooms
- bitter chocolate
To favor absorption of iron a little trick is to combine the foods that contain it with those more rich in C vitamin such as kiwi, lemon, tomatoes, peppers, rocket ”.
Foods to avoid
No, instead, ad alcoholic And spirits (wine, beer, alcohol and spirits): “They accentuate and worsen dehydration because they are responsible for the increase in sweating and diuresis”, Assures the nutritionist.
Also beware of foods rich in salt. “It is also found in foods such as salted nuts, in oil, pickles, potato chips in bags, prepackaged, canned and pickled foods, sausages, snacks as an aperitif, nut “. They should be avoided “because the high presence of the latter would worsen the state of dehydration”.
Yellow light also for foods with a high content of fat. “Mostly saturated and trans, such as i aged cheeses, condiment sauces, some sausages, sweets, creams, ice creams, whipped cream, frankfurters ”, suggests Dr. Schirò. “In addition to having harmful effects on health, these fats are responsible for slowing down digestion. This condition would accentuate the feeling of sluggishness, sleepiness and post-prandial exhaustion ”.
No, finally, at sugary drinks cola-type drinks, fruit juices, energy drinks, aperitifs. “Even the high content in simple sugars is responsible for dehydration ”, concludes the expert.
The anti hot diet
The anti-heat diet suggested by Dr. Valentina Schirò provides five meals per day: breakfast, lunch, dinner and two snacks. Therefore, it is important do not skip meals, not even in the summer when the feeling of hunger decreases compared to the winter months. Above all, yes to the first Breakfast, which is the most important meal of the day since it comes after the period of fast longer in 24 hours and provides the “fuel” for the whole day. Furthermore, not consuming an adequate breakfast predisposes towards a greater intake of food in the following hours. You can consume one yogurt natural with fruit fresh and gods cereals integral. Dried fruit is also good, rich in minerals and fibers.
Dishes are provided for lunch and dinner colored (the color of the food is given by the substances with antioxidant action such as vitamins, polyphenols etc .: the more the colors are varied, the more complete their intake is), tasty and above all not processed. In fact, with the heat, the organism consumes less energy. One is preferable cooking able to maintain the supply of minerals and vitamins unchanged, also decreasing the amount of salt to add during preparation. As a condiment, it is always expected extra virgin olive oil.
MONDAY
BREAKFAST: Natural yogurt; fishing; Whole grains; espresso
LUNCH: Octopus, potato, carrot and pineapple salad, rosemary. Dressing: Extra virgin olive oil
DINNER: Roasted fish seasoned with mint and extra virgin olive oil; rocket and tomato salad; cereal bread
TUESDAY
BREAKFAST: Fresh fruit salad; chopped almonds; probiotic drink; espresso
LUNCH: Pasta with clams and pistachios; tomato and basil salad. Dressing: Extra virgin olive oil
DINNER: Chicken salad with roasted zucchini, peach (not too ripe) and mint; cereal bread. Dressing: Extra virgin olive oil
WEDNESDAY
BREAKFAST: Natural yogurt and cherry smoothie; wholemeal dry biscuits; espresso
LUNCH: Vegetable tabbouleh (cherry tomatoes, courgettes and roasted aubergines, rocket, carrots, pine nuts) and mussels. Dressing: Extra virgin olive oil
DINNER: Baked fish with aromatic herbs; lettuce salad; whole grain bread. Dressing: Extra virgin olive oil
THURSDAY
BREAKFAST: Natural yogurt; fishing; Whole grains; espresso
LUNCH: Cold salad of lentils, quinoa, celery and carrots. Dressing: Extra virgin olive oil
DINNER: Breaded chicken breast with almonds and basil; raw vegetable salad; cereal bread. Dressing: Extra virgin olive oil
FRIDAY
BREAKFAST: Apricot smoothie and natural Yogurt; wholemeal dry biscuits; espresso
LUNCH: Pasta with raw tomato, basil and parmesan flakes; grilled vegetables Dressing: Extra virgin olive oil
DINNER: Basil omelette; carrot and olive salad; whole grain bread. Dressing: Extra virgin olive oil
SATURDAY
BREAKFAST: Natural yogurt; fishing; Whole grains; espresso
LUNCH: Pasta with zucchini and robiola; raw vegetable salad
DINNER: Eggplant rolls stuffed with tuna, potatoes and mint. Dressing: Extra virgin olive oil
SUNDAY
BREAKFAST: Natural yogurt; fishing; Whole grains; espresso
LUNCH: Pasta with swordfish and courgette flowers; raw vegetable salad
DINNER: Roast-beef; tomato salad; cereal bread. Dressing: Extra virgin olive oil
SNACKS
or fresh fruit
or fresh fruit smoothie and ice
or homemade tea with mint and fresh fruit
- + 1 probiotic drink and dried fruit
Read also
