Hot-weather
food
Soaring temperatures, a marked lack of energy and excessive
sweating. Summer has finally arrived, but you feel so week.
The table is good place to start combating sultry weather, and
its consequences, like lower blood pressure. The secret is to
select light, simple foods capable of replenishing water and
salt levels, while restoring energy. Heat often dulls the appetite,
but you mustn't skip meals. If nothing else, you can resort
to frequent snacks over the course of the day.
◆ Water and Mineral Salts
If
you are required to go out or work during the hottest hours
of the day, it's a good idea to try and replenish the mineral
salts that are lost due to sweating. Your best ally in the battle
against heat is water, which should always be drunk in great
quantities during the day, but never cold and, preferably, not
sparkling. The World Health Organization recommends drinking
even if you don't feel like it, because high temperatures upset
our physiological equilibrium, which can be restored with plenty
of liquids. But limit your consumption of alcoholic beverages
and those with high levels of caffeine.
During the summer you should eat lots of fruit and vegetables
in order to make sure you get enough potassium, a mineral that
stimulates your kidneys and helps eliminate toxic wastes. This
mineral is crucial for people who sweat a lot and, in particular,
for those who engage in sports activities. Abundant amounts
of potassium are found in bananas, apricots, watermelon and
cantaloupe. Fruit juices are also a good idea, but they should
not be used as a substitute for real fresh fruit, which also
provides precious fiber, an important aid when it comes to regulating
the intestine and fighting the bad kind of cholesterol.
◆ Plenty of Vitamins
Summer is also the season for yogurt
and fresh, unfermented low-fat cheeses, which are good foods
for preventing intestinal problems caused by the heat. An excellent
example would be a delicious serving of fresh and nourishing
mozzarella and tomatoes. If you decide to cook, it's best to
stick to steaming; an excellent way of cooking lightly without
fats. Another great idea is a lovely selection of grilled vegetables
or fish, rich in Omega 3 and low in fats.
During the summer it's best to eat lighter foods and lots of
whole-grain cereals, avoiding fatty, caloric dishes that force
the body to consume a lot of energy just to digest and metabolize
them. It is also a good idea to get plenty of vitamins. Vitamin
A, found in yellow-orange vegetables and green leafy vegetables,
contains antioxidants and fosters healthy cell development while
fighting dry skin. Vitamin C, which provides an antioxidant
action while stimulating the immune system, is found in strawberries,
citrus fruit, radicchio and cauliflower. Vitamin E fights free
radicals and is found in liver and vegetable oils. A good idea
for dessert is to go with a fresh fruit salad, a top-quality
ice-cream or a refreshing fruit granita. |
