Just a few precautions are needed to avoid dehydration and exhaustion. And stay in shape even on vacation
In the video, the tips to counteract heat and heat.
Exhaustion, dehydration, headache, a general sense of malaise caused by heat and oppressive heat. The first move to protect us from high temperatures and unbearable humidity is done at the table. In fact, it is important to choose light, easy-to-digest, low-fat and rich in essential nutrients such as vitamins and minerals essential for maintaining a good physical balance, even when the air gets hot.
Nutritionist Valeria Del Balzo, biologist at the La Sapienza University of Rome, has outlined the perfect menu for the hot summer, based on 6 basic rules that allow you to fight hot and sultry and to maintain an enviable line even on vacation.
1 – Drink water to counteract dehydration. Eliminate alcoholic beverages from the diet
It will be trivial, but it is useful to repeat it. Drinking water is essential to hydrate yourself: "With the heat we tend to lose fluids, therefore constant hydration is important" – explains Dr. Del Balzo. How much? “At least 8 glasses a day, about 1 and a half liters. Reducing sugary drinks, they do not quench thirst and are caloric ".
2 – Eat lots of seasonal vegetables. Better if raw or with light cooking
Among the foods to consume, those rich in water, such as salads, tomatoes, carrots, are preferred. And then all the seasonal vegetables, such as zucchini, peppers, aubergines. “Try, as far as possible, to eat raw vegetables, and prefer light cooking that does not weigh down digestion – explains the nutritionist – well in the oven, on the grill, in the steam, to avoid or minimize batters or excessive seasonings. Especially on the beach, it is important not to have too long digestion times. "
3 – Yes to fruit: it helps to hydrate
Summer fruit comes to our rescue because it is rich in water, from melon to watermelon, passing through peaches, apricots or plums, it is an ally to counteract high temperatures. "A good rule of thumb is to consume about 3 portions of fruit per day, in addition to water, fruit also provides minerals and fiber" – explains Del Balzo.
4- The extracts are not substitutes for fruit and vegetables
Do not confuse fruit and vegetables with extracts. So popular in this period, there are no alternatives to consider: “With the extracts the fiber contained in these foods is lost – explains Del Balzo – which has a fundamental function because it increases satiety and leads us to eat less, in addition to play an important role in the functioning of our intestines. With fruit extracts there is also the risk of exceeding with sugars ".
5 – Eat lean and white meats like chicken
Meat like chicken is a valid food for its nutritional profile: "Chicken is an excellent source of protein and is characterized by high digestibility, as well as a reasonable caloric intake (100 kcal per 100 grams of breast of chicken) and a reduced fat content (from 1 to 6 grams per 100 grams of product, depending on the parts used) ". Furthermore, he continues, chicken is also an excellent source of those micronutrients such as potassium and calcium, as well as B vitamins, necessary to keep the activities of the nervous system in balance and therefore prevent any state of fatigue due to excessive heat .
6 – Dieting on vacation, you can do it. Just a few tricks are enough
Between dinners outside and aperitifs, it is more difficult to pay attention to your diet on holiday and for those who are fighting against a few extra pounds it can be a challenge. And if it is important to enjoy the well-deserved rest without too many sacrifices, here are some tips that can help you. "First of all, increase your physical activity: with a higher calorie expenditure you can indulge in a few more vices." One of the most risky situations are aperitifs, where you can easily stock up on calories: “Instead of chips, olives and peanuts, you prefer something more substantial, like a cold pasta, couscous, a rice salad, and use the aperitif as dinner. Pretzels and snacks open the stomach without satiating. Then try to avoid alcohol and cocktails that are too sugary. " Another tip: "In anticipation of a dinner out, compensate with a light lunch based on salad and fruit" (here is the diet to pass the costume test).