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Adapt your menu to the entry of summer

Adapt your menu to the entry of summer

The explanation is simple: on warm days, body temperature increases, causing the body to lose more fluids and minerals.

It is precisely for this reason that attention to the scraping needs to be redoubled at this time of year.

To avoid the greatest loss of liquids, it is important to drink water before the thirst appears. Do not wait for thirst to arrive because it is a sign that the body is in the process of dehydration already.

In the summer, the recommendation is 10 to 12 glasses of water per day. Drinking eight glasses is a good start, says Karina Gallerani, nutritionist at My Life.

Summer Food - Photo Getty Images

She says you do not have to drink large amounts of liquids at one time. The ideal is to drink small amounts several times a day. However, it is advisable to avoid drinking water during meals.

The nutritionist recommends giving at least an hour between the main dishes and the ingestion of liquids.

If given with meals, the water in excess can hinder digestion by diluting part of the digestive enzymes and causing the feeling of fullness.

Isotonic drinks also come on the scene to fulfill the function of replenishing lost liquids and minerals. However, they are recommended when the loss of water and electrolytes through perspiration is excessive.

Isotonic drinks are a great demand for those practicing physical activity. In addition to containing balanced amounts of salts and water with a pleasant taste, they give energy and disposition to contain carbohydrates in their composition, says Karina.

Isotonic - Photo Getty Images

Coconut water stands out as a natural isotonic and

Alcoholic beverages, according to the nutritionist, are not advisable in the summer, since they increase diuresis, favoring dehydration.

Another way to get the water needed for the proper functioning of the body is bet on the right foods. Karina says that they all contain water in their composition, but in varying concentrations.

Vegetables, fruits and vegetables can present about 90% of their weight composed of water. On the other hand, snacks, cookies and cakes can only contain 5% of the liquid.

The manager of the nutritional team of My Life, Roberta Stella, points out that a summer menu filled with fatty foods results in drowsiness and indisposition,

Summer Food - Photo Getty Images

The best choices for the dishes are skim milk, white cheeses and lean meats. Avoid the fried, parmegiana, breaded and white sauce preparations, advise.

Keep track of your body's rhythm

Body changes are not just around the corner. During the summer, basal metabolism decreases. That is, the activity performed by the body for the maintenance of life, such as heart rate and breathing, is less, since the body does not need as much effort to keep warm as in winter, says Karina Gallerani. nutritionist Roberta, this does not mean that the season is more tempting for extra pounds to settle, but food needs to be controlled.

Gives the warm weather to consume a few high-calorie, high-water foods. In addition, summer stimulates physical activity, increasing calorie expenditure, talking about the positive side of the coin.

Watch your exercise time, however, since it is common to see people hiking and races at inappropriate peak times of the sun.

No physical activity should be fasted to avoid scams, or hypoglycemia. It is also essential to have a bottle of water in your hands to hydrate during exercise, recommends Roberta.

Know pitfalls that can leave your caloric salad

Know pitfalls that can leave your caloric salad

A lightweight, low calorie salad, which, according to the unanimous recommendation of nutritionists, should always be present at meals, can become a bomb if combined with sauces and greasy accompaniments too. "In addition to all the benefits of vitamins and minerals, the fibers of salads are essential for satiety, which is very important during the weight loss program, but salad must be vegetables and legumes.


Rice is responsible for 20% of energy consumption in the diet

Rice is responsible for 20% of energy consumption in the diet

Present in many cultures gastronomic, rice is the basis of the meals of almost half the world population. The grain is very versatile and has gone from being accompaniment to being a protagonist in many dishes. In addition to being tasty, rice is a source of carbohydrates, proteins, vitamins, minerals and fiber, and its various versions bring unique benefits.