In the summer, everyone wants to keep fit, because you discover yourself in the heat and therefore all the flaws catch your eye. So, yes to the line but you cannot neglect nutrition, ending up having repercussions on health. Therefore, it is important to hydrate properly and take in all the nutrients necessary for your well-being. This is because sweating and excessive heat cause losses of water and mineral salts, which must be adequately compensated for. Otherwise, sometimes dangerous hydroelectrolytic imbalances could occur, in addition to the production of free radicals, which could generate cellular suffering.
So, how to defend yourself? Well, fresh vegetables and fruit would be the answer, as they are rich in water and mineral salts. They also contain fibers, vitamins and polyphenols, important for their antioxidant, anti-free radical and protective action for the body. Ultimately, you need at least 5 portions of vegetables a day, preferably colored, because they would contain more polyphenols and antioxidants.
The colors to put on the table in summer
It is very important, in summer, to have a varied and colorful table. In particular, different types of polyphenols correspond to the color of the food. There are about 8,000 different types, present in vegetables and red fruit such as: tomatoes, watermelon, strawberries, cherries, red turnips. Then, there are those contained in yellow-orange fruits and vegetables, such as: carrots, apricots, melon, peppers, peaches. Furthermore, there are polyphenols typical of blue-violet fruits and vegetables, such as: plums, aubergines, blueberries, black grapes. Finally, consider also those present in white vegetables, such as cabbage and onion.
Then, we have the polyphenols contained in green leafy vegetables, such as: artichokes, broccoli, celery, beets, etc. Finally, tea and extra virgin olive oil also contain important ones. So, we have clarified what to eat in the summer to combat excessive heat by replenishing vitamins and minerals. In this regard, the more colors there will be on our table, the more types of polyphenols we would be adding to our diet. All this, with a huge return in terms of health and well-being, but also of line.
What to eat in summer to combat excessive heat and feel fit, without gaining weight or health
However, it is not enough to integrate mineral losses and stock up on antioxidants, as energy and proteins are also needed. So, to complete the list and schematize, we will say that the typical dishes to put on the table would be the following:
- fruits and vegetables;
- whole grains, breads and pasta;
- nuts and other dried fruits;
- olive oil;
- fish, specifically the blue fish, an excellent source of Omega 3 and polyunsaturated fatty acids;
- less consumption of meat, especially red meat and animal fats.
Furthermore, it would be advisable to moderate the quantities of food, preferably consuming a single dish, whether it is the first or the second.
How to store fruit and vegetables in the summer, in the fridge as in the pantry, to prevent them from spoiling and damaging
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