Rule number 1
In the summer, we sweat — this is a physiological process for thermoregulation. With sweat, we lose water and important electrolytes – Na, K, Mg, Ca, which require replenishment. It is difficult to do this with a colored liquid with sugar or sugar substitutes and bubbles, so do not quench your thirst with such drinks, but listen to your body and maintain water balance primarily with clean still water.
Rule #2
Safety, caution and vigilance. Remember that heat significantly affects the quality of products, and if the storage rules are not followed, the danger increases exponentially. Be especially alert to such products as sausages, raw meat and fish, dairy products, cream. Eliminate perishable foods from your diet. Avoid the delivery of ready-made products at this time, it is better to combine the pleasant with the useful.
Put together a healthy plate yourself or treat yourself to a meal at an establishment from under the knife.
Rule #3
Summer is a real gift to our body in terms of enrichment of macro- and micronutrients. Add greens, vegetables, salad leaves to each meal. They are rich in potassium, calcium, B vitamins (especially folates), C, and antioxidants.
Berries and fruits are a must, but let’s try without overeating (melon and watermelon send a big hello). Dilute the diet with cold soups (gazpacho, cold borscht, okroshka). High-quality protein can be found in eggs, fish, meat (without frying), legumes. They are perfect for breakfast and lunch.
Sometimes cook dinner with a combination of vegetables and healthy fats (for example, stewed zucchini, zucchini, tomato, onion with the addition of olive oil, sesame, olives or avocado).
The hot season has its nuances, but it does not cancel the fullness and variety. Use the season 100% for your own good, without heaviness and dehydration.
