Emma Miller
5 rules for eating well in the summer heat. What foods should not be eaten in the heat, and what diet to follow at high air temperatures?
Foods that are high in protein. Usually, nutritionists are only in favor of protein-rich foods. But not in the heat. It turns out that it is quite difficult for the body to assimilate protein, and during its processing, the body generates a lot of heat. This process is called thermogenesis. And as a result, you feel even hotter.
Cold drinks and ice cream. Surprisingly, it’s a fact: we feel lighter only while we eat or drink something cold. And when the ice cream is over, the ice tea is finished, and it becomes unbearable again. And even worse. The thing is that the body cannot simply absorb a cold drink or product. In addition, ice cream in the heat can cause a headache due to the temperature contrast. The conclusion is that it is better to drink liquid at room temperature.
Foods that dehydrate. These products include citrus fruits, dairy products, kefir, sweets, pastries, and refined and processed foods. That is, the blacklist includes ice cream, candy, donuts, pies, and even bread, pasta, and cereals. However, they are advised to be dosed at normal times, but for reasons of maintaining a normal weight.
Spicy foods. Red hot peppers contain capsaicin, a substance that makes us feel hot for a while. Due to this property, red pepper helps to lose weight and improves blood circulation when applied externally. But in the heat, it will make you feel even hotter.
How to eat right in the heat
In the summer, nutritionists strongly recommend shifting meal times slightly. For example,
- you need to have breakfast before 8 am,
- lunch – until noon,
- and dinner – until 18:00.
Then you can have another light snack so that you don’t go to bed feeling hungry. That is, you will eat at a cooler time of day. Of course, breakfast remains the most nutritious meal, and there are no changes here.
Vegetable and fruit salads, buckwheat and rice, potatoes, and lean soups – these dishes can be eaten in the middle of the day without fear of heaviness in the stomach. Such carbohydrates are easily digested, form a minimal amount of oxidation products (compared to fats and proteins), and therefore do not require large amounts of fluid (especially valuable in the heat) to remove them from the body.
It is recommended to move meat and fish dishes to dinner and/or breakfast. It will be easier to digest them when the body is cool.
Borscht with kefir
You will need:
- beets – 500 g
- potatoes – 500 g
- eggs – 4 pcs.
- kefir – 1 liter
- medium-sized cucumbers – 3 pcs.
- green onions – 30 g
- dill – 60 g
- salt,
- ground black pepper, crushed ice – to taste
Prepare the ingredients for cold borscht with kefir. First of all, wash the beets thoroughly and dry them. Brush each tuber with vegetable oil and wrap it in foil.
Bake for 1 hour at 200°C. Let cool. Wash the potatoes for serving borscht thoroughly with a brush and put them in a saucepan. Cover with hot water and bring to a boil.
Cook for 15-20 minutes over medium heat. Hard-boil the eggs and let them cool.
Pour the buttermilk for borscht into a large bowl in which you plan to serve the soup. Add crushed ice and refrigerate until ready to use.
Peel and dice the eggs for borscht. Wash and dry fresh cucumbers. Cut them into small cubes. Wash green onions and dill, dry them, and chop them finely.
Peel the beets and cut them into cubes. Drain the potatoes and peel the tubers. Take out a bowl of cold kefir. Add the beets, cucumbers, eggs, and herbs. Season with salt and pepper. Stir and serve the cold borscht with hot potatoes.
