In summer, metabolism is significantly reduced due to high temperatures, so Russians should give up salty, fatty foods, give preference to fruits and vegetables, and also drink plenty of water. Sergey Chudakov, Candidate of Medical Sciences, co-head of the Preventive Medicine department of the HealthNet National Technological Initiative (HealthNet), informed socialbites.ca about this.
First of all, the expert recommends abandoning high-calorie and high-carb foods.
“The metabolism in the summer is slightly lower than in the spring. In the summer, carbohydrate consumption increases with the choice of free food. Low-calorie food is recommended – 28% fat (it will be 2/3 vegetable fat), 55% protein (both vegetable and animal 1: 1) and 17% carbohydrates, ”Chudakov explained.
It is worth giving up salty and fatty foods, because such food causes thirst and water retention in the body. At the same time, do not neglect the diet.
“In the summer, the diet itself should exclude eating during the hottest hours of the day, that is, it is better to transfer full-fledged meals to the morning or evening, and drink more during rush hours and give preference to vegetables and fruits, ”the scientist added.
According to the expert, in summer it is recommended to eat breakfast at 6-7 in the morning, lunch before a hot afternoon (at 11-11.30), and dinner at 18, when the heat has already passed. subsided.
“Those who cannot sleep on an empty stomach can have a small snack around 20-21 hours. The calorie content of breakfast should not exceed 35%, lunch – 25%, dinner – 25%, and a late snack should not exceed 15% of the amount of calories consumed per day.
Among other things, in hot weather, the body loses fluid very quickly, which requires timely replenishment of its reserves.
“It is very important to adhere to a certain drinking regime in the summer. The ideal thirst quencher is, of course, pure water or unsweetened green tea. In summer, at temperatures above 20 ° C, it is worth drinking about 100-200 ml of liquid per hour. The exception is people who are contraindicated in drinking too much liquid,” he said.
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Source: Gazeta
