With the summer season and the increase in temperature, many changes occur in our body. With the increase in temperature, body temperature increases and the metabolism tries to adapt to this new situation. In order to keep the metabolic body temperature at normal values, fluid and mineral losses occur with sweating, and therefore the need for fluid and minerals increases. These losses should be compensated through appropriate nutrition.
What should we pay attention to?
In meeting the fluid needs;
-Water is the best choice among many available beverages. However, buttermilk or mineral water may be the second choice to replace the electrolytes lost through sweating. Freshly squeezed fruit juices can also be consumed (if consumed without waiting) due to their vitamin content and antioxidant (supporting the body's immune system) properties. Beverages such as tea and coffee have a diuretic effect in the long term.
In nutrition;
-Breakfast is the most important meal of the day and in the summer months, low-fat cheeses, olives and fresh Vegetables should be available, and semi-skimmed milk, fruit juice, herbal teas such as linden and rosehip should be preferred instead of drinks containing caffeine.
- Consumption of fatty foods and fried foods should be avoided; The use of vegetable oils in meals, and healthy cooking methods such as boiling, grilling, cooking in its own juice or in a little water should be preferred instead of frying and roasting when cooking meals.
-To increase body resistance and ensure that the body receives sufficient amounts of vitamins and minerals. It is important to benefit from a variety of vegetables and fruits. At least 5 portions of vegetables and fruits should be consumed per day.
– Foods that rapidly increase and decrease blood sugar should not be preferred, and fibrous foods such as whole wheat bread, pasta and bulgur should be consumed instead of pure sugar and sugary foods, which are simple carbohydrates. Care should be taken.
-Desserts such as milk desserts, fruit desserts, and ice cream should be preferred instead of high-energy dumplings.
-Always adequate and balanced nutrition is the basis for maintaining health. Therefore, portion control from a variety of foods in the five food groups
By paying attention to these, we can spend the summer months in a healthier way.
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