For to bearbetter the heatwave you need to follow a lighter diet than the winter one: if you are looking for aremedy against the heat, today we will give you some very useful food tips forsave yourself from the heat. The heat, especially in pregnancy, can be a fearsome enemy herehow to endureto the bestthe heat.
How to withstand the summer heat, Premise
We could also have titled this paragraph "how to sweat less "or even "how not to sweat ". When we assimilate food, part of the energy contained in the food is transformed into heat. While this metabolic activity is welcome in winter, it is annoying in summer! The excess heat resulting from food, in the summer season, further increases the body temperature, which is dispersed through thesweat. Excessive heat can lead to lowering of blood pressure and to the so-calledheat stroke.
For defend yourself from the heat, our body implements some strategies, including:
- increased respiratory rate
- dilation of peripheral blood vessels
- other physiological mechanisms of thermoregulation
To limit the natural dispersion of heat, thehumidity.
How to handle the heat, advice
- Protect the house from humidity.
- Open windows only when the sun has gone down or early in the morning.
- Follow the dietary advice given in the next paragraph.
- Insulate the house
Hot in pregnancyand other risk categories
The subjects most at risk are:
- pregnant women
- Senior citizens
- heart patients
- who takes diuretic drugs
In these people, the ability to adapt is physiologically limited, which is precisely why these categories are more exposed to the dangers ofhotand may suffer more from a diet that is not suitable for the summer season.
How to withstand the humid heat, nutrition
In addition to drinking plenty of water - better if added to a few drops of lemon juice -, fordefend yourself from humid heatthe consumption of high-calorie foods should be reduced or eliminated. The list of "foods no"To be limited or eliminated in summer:
- Cured meat
- Egg-based sauces
- Butter-based sauces
- Aged cheeses
- Foods that require very long cooking
- baked dishes
- stew ...
- Particularly elaborate and difficult to digest foods
The consumption of these foods is limited in favor of products rich in water and low in kilocalories. Here is the list of "food yes ".
It seems obvious but many do not know that a day based on raw vegetables could be organized around ad hoc snacks given by seasonal products:
- peaches, melon, watermelon, grapes
Integrated with one or two servings of particularly moisturizing vegetables such as:
- zucchini, tomatoes, cucumbers, aubergines
These vegetables can be eaten both natural and lightly seasoned with salt and extra virgin olive oil.
The importance of olive oil
It is well known: tomatoes, peppers, carrots, summer cabbage, radishes, rocket ... are foods rich in carotenes, responsible for the yellow, red, orange, dark green or blue color of many vegetables. Carotenes, precursors of vitamin A, shield the skin from excessive sun exposure and are excellent antioxidants. It is well known that the intestinal assimilation of carotenes (in particular of carotene, beta-carotene and lycopene) is greater when vegetables are seasoned with extra virgin olive oil or when consumed together with foods such as olives, walnuts, almonds, seeds. of sunflower or pine nuts.
How to handle the heat, legumes
Many think that legumes are a typically winter dish… .. in fact, in summer there are a large number of fresh legumes (and not dry ones which are more caloric!), Among these we point out beans. Fresh beans are cooked in 50-60 minutes in lightly salted water (it takes even less time if you use a pressure cooker) and seasoned with garlic. Beans provide the body with easily assimilated energy carbohydrates, good quality proteins and very little fat. Our advice is to consume them with salads, dressed with oil, lemon juice, fresh onion and aromatic herbs. Remember to choose fresh beans: the fat content in dry beans is almost negligible, we are talking about just over half a gram per hectogram, moreover, more than half of these fats are polyunsaturated. With a caloric intake of only 133 calories!
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