The first rule: do not go overboard with calories
With our energies decrease the heat to 200-300 calories a day, the body does not have to fight the cold and consequently burn less, so be careful with your portions and fats.
Second rule: eat lightly
With summer temperatures and increasing the digestive processes "going on vacation" and become less efficient. The secret is to eat less often and mostly foods that dissolve easily. Reduce red meat consumption and add the fish, which is easily digested by the stomach, because it has fewer calories and is rich in fatty acids that fight bad cholesterol. Avoid as much fried foods and those with lots of spices, but not all, because some types of spices can also help in digestion. Such are mint, Caraway, saffron and cardamom (if you do not like them all, carefully quantity!), Chili pepper, black pepper gingery and internal temperature increase, promote perspiration and give a feeling of freshness (can also try water with mint leaves).
Third rule: carefully the spread of bacteria
With increasing temperatures increase the risk of food contamination by pathogenic agents. To avoid potential hazards should increase consumption of yogurt that protects and strengthens the body's natural defenses. It also helps in better absorption of vitamins and minerals. Cream can be used as ingredients in mixtures of fresh fruit.
Fourth rule: compensation of lost minerals
It is normal that in the heat of increased sweating. Against the loss of body fluids and salts should drink at least two liters of water per day, consume more vegetables (cucumber, celery, radishes, tomatoes) and fresh fruits (apricots, grapes, peaches, plums) that contain a lot of water, 75 % up to 95% (as in the case of melon and watermelon). Avoid boiling the vegetables for so "plunder" of vitamins and mineral salts. Also should not consume fizzy drinks and sugary that add calories and are rich in substances harmful to the body. Do not go overboard with coffee and drinks with caffeine intake and urine output to increase vazokonstruksionin, causing dehydration. Be careful with foods that are too hot or too cold, because adversely affect temperature regulation mechanisms. Alcoholic beverages are prohibited, because of the increase sweating can cause dehydration and basically limit the absorption of vitamins, especially B has an essential role in the conversion of calories into energy.
Fifth rule: children and the elderly care
Adults are more prone to dehydration, because over the years the mechanism that regulates the sense of thirst may lose efficiency. Therefore it is advisable to regulate their diet with potassium and magnesium, consuming more fruits and vegetables, especially bananas, apricots, almonds, sunflower seeds, lettuce and integral foods. It is important that the plate be required for all substances and eliminate salty foods, because "seize" water. For children it is normal during the summer to lack of appetite and should not be enforced because the more you eat are their mechanisms rule is, more accurately, to behave differently if they have very hot.
Sixth rule: no ice cream in place of the meal
Choose ice cream as one of the main meals can do only once in a rare. Do not make the habit, because even if you have not hungry or eating too much, the food is unbalanced, there is a lot of vitamins and rich in carbohydrates and fats. It is better to eat a meal easier (a second-greens) and then if you want you can enjoy a small portion of ice cream.
Finally, a diet that you can follow for a day and can be used by everyone: adults, children, the elderly.
Breakfast: yogurt or milk, cereal and fresh fruit, or bread (better if the integral) and marmalade
Lunch: a plate with salad and rice (or pasta) or more fresh vegetables and less protein like eggs or beans, finishing with a fruit salad
Dinner: a fish meal accompanied with potatoes, tomato salad or boiled carrots
Noon and heart: simple fruits (even those fundvaktit can be consumed at one time if you cause problems) or mix apple, banana and strawberry ice cream with honey
