Nutritional Advice In The Heat Of Summer

Summer days, our body temperature increases with the increase in the rise of excessive temperature and humidity, and our body is trying to adapt to. Together with the increase of temperature, is experiencing a noticeable increase in blood pressure and heart problems. With them your body of water due to sweating, due to loss of vitamins and minerals dizziness, fainting, such as a variety of health problems is seen. With some of the changes that you make in your diet in extremely hot weather, it is possible to maintain your health and prevent dehydration in your body.
– Drink plenty of water:
The simplest way to prevent the loss of water and minerals your body is to drink plenty of water. Drink at least 8 to 12 glasses every day, exercise, or if it is supposed to be in the sun during the hottest hours, even if you should be more careful. But with the water that is lost by sweating, it is obvious that we can’t take back all the minerals and vitamins, so you need to pay special attention to how you eat.
Coffee, tea, and carbonated beverages contain caffeine, avoid. Caffeine has a diuretic effect, causes dehydration by pulling water from the body tissues. Such as alcoholic beverages and caffeine dehydrate the body,. You may prefer to drink herbal teas or unsweetened fruit juice.
– Vegetable dishes and salads in summer the crown of the head of the table:
Various greens, tomato, cucumber, prepared with boiled, dried beans and/or added to a delicious salad low salt cheeses can be consumed as a main course. Or Avid for those who those who don’t like salad, olive oil, meat or meatless vegetable dishes are ideal for light. Yogurt, tomato cold soup is a refreshing option that can also easily be prepared.
– Energize with fresh fruit:
On a hot summer day watermelons, melons, peaches, and fruits such as grapes, who can say no to? Vitamins and minerals thanks to the fruits of the summer, the energy will come to you, and preventing the loss of fluid they contain plenty of water with the body lift. Rahatlatirl the digestive system because they are rich in fiber. Intensive antioxidant effects of fruits, especially melons and berries to consume regularly but in moderation should be considered.
– Fried foods should be avoided:
In terms of health, especially the fries that always should be consumed in small amounts, increases in extreme temperatures, fatigue and may cause headache. Grilling, boiling, steaming, or baking healthy cooking methods such as you can choose. The body NEEDS fat, oily fish, almonds, walnuts with dried fruits such as you can meet.
– Poisoning to be careful:
Food poisoning is one of the common diseases in the summer months. Be careful not to consume foods sold in the open. Meat, eggs, fish, milk do not leave perishable foods, such as in the open. Depending on the person’s Constitution and poisoning foods that cause mild or can have dangerous consequences.

Is There Nutritional Differences Between Sports To Increase Body Muscle Mass And Sport For Weight Loss?

In these days when physical activity is gaining speed, how should I be fed? Oldu The question came up more often. To answer this question, one needs to know for what purpose the person is doing sports. There are changes in the recommended nutritional programs in sports to increase body muscle mass with the sport to lose weight.
If you’re only doing sports to lose weight, the energy you spend should be more than the energy (calorie) you are taking. There are important steps you can take to reduce the energy received;

Reduce the consumption of fat that provides more calories. To reduce fat consumption, milk, yoghurt, cheese products such as half-fat use, meat and meat products or vegetables to cook and instead of roasting and roasting instead of healthy cooking methods, such as grilling, oven, or you can provide by boiling.
Reduce alcohol consumption.
Biscuits, chocolates, cakes, sweet carbohydrates instead of foods such as wholemeal bread, bulgur pilav.
Essential oil-containing oilseeds (nuts, walnuts, almonds) and fish to diet with 1 portion of the diet to add.
Meat, chicken, fish, eggs, cheese, protein-like foods must be at every meal.
Vegetables and fruits should be added to the diet with portion control in terms of nutrient diversity.

However, if you want to increase muscle mass, you need to combine the sport with your diet protein. That is, you may need to increase or decrease the amount of protein depending on how many times a week you do. In this process, the energy is obtained from most carbohydrate-rich foods. It should not be forgotten to add essential oil-containing oilseeds (hazelnuts, walnuts, almonds) and fish. Protein helps the body to increase muscle mass. Proteins should be taken in certain amounts in all meals, especially when taken before and after exercise. Low-fat or low-fat yogurt consumption will be a fast and effective option for protein intake after exercise.