How to eat right in summer time
Drinking regime
When it’s hot, you need to drink as much water as possible. It is recommended to drink the liquid in small portions (200-300 ml) every 40-45 minutes. It is advisable to avoid sugary drinks, as they do not quench your thirst. It is best to drink clean water, and mineral water is more useful because along with sweat we lose useful substances. It is also worth giving up strong coffee and alcohol because of the load on the cardiovascular system.
Meal Schedule
A meal schedule during hot weather will help keep you alert and productive. Often people lose weight in the summer due to fluid loss and lack of appetite. But the body must receive food regularly so that there are no failures. Therefore, eating food in extreme heat is necessary. It is recommended to transfer the main meals to the cool time of the day: breakfast until 6 am, lunch – at 11-11:30, and dinner – at 18:00.
What to exclude and add to the diet
It is worth limiting or eliminating fast food, fried, smoked, fatty and canned foods. It is advisable to consume less meat and animal fats, replacing them with fish. You need to give preference to side dishes, vegetables, herbs, berries, and fruits. Instead of hot dishes, cold ones are suitable: okroshka and beetroot.
Amount of proteins, fats, carbohydrates
In the heat, a person’s need for energy decreases. You need to eat light food and a little bit. The use of protein products is preferably transferred to breakfast and dinner, and lunch should consist of complex carbohydrates (greens, fruits, berries, cereals), which are easily digestible. Fats are distributed evenly throughout the day (vegetable is best).
Remember! In the summer, we are more prone to intestinal diseases than usual. Therefore, carefully look at the expiration date of products and thoroughly wash fruits, vegetables, berries, and herbs.
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