Nutritional Warning Against Heat – Health News
Dietitian Rozelin Aslan, who stated that many changes occur in the body with the temperature increase in the summer months, warned the citizens. Stating that fluid loss occurs through sweating to maintain body temperature at normal levels in the summer months, Aslan said, “About 2.5 liters of water is lost from the body daily through various means. These losses must be compensated with different drinks.
To meet our liquid requirement, which reaches about 2-2.5 liters, we must first consume liquids such as water, milk, ayran, tea, lemonade, fruit juices. Since minerals such as sodium and potassium are also excreted from the body due to excessive sweating at high temperatures, symptoms of weakness, weak pulse, fatigue and circulatory disorders can be observed. Salty buttermilk should be consumed to prevent sodium loss, and plenty of fruits and vegetables should be consumed to prevent potassium loss. Instead of sour and carbonated drinks, milk, ayran, freshly squeezed fruit juices, herbal teas and fruit teas can be preferred.
Underlining that foods such as yogurt and buttermilk should be consumed up to 2-3 glasses of water a day to protect the body’s defense system, Aslan said: “Due to malnutrition, problems arise due to excessive consumption of refined sugar, fruit juices and sweets. eating with snacks, not just eating fruits, consuming fatty protein yogurt, oil-containing walnuts will prevent diabetes.Fatty and pasty foods consumed in summer;In extreme heat, it causes fatigue, headache and blood pressure in the body. For this reason, we should avoid foods such as heavy pastries, dumplings and fried foods, especially on hot summer days.In the warmer months, it is beneficial to reduce fat as much as possible.
Instead of frying, you can prefer grilling, steaming, boiling or baking in the oven. If you want to fry vegetables, you can mix them with very little oil, fry and add yogurt to the taste of frying. When cooking a kilogram of vegetables, two tablespoons of oil should be used. In addition, make sure to consume enough vegetables, salads and fruits to increase your body’s resistance. Fruits and vegetables are the food groups we should prioritize in a healthy diet because of the vitamins, minerals and antioxidants they contain. With the consumption of vegetables we can meet our general water needs. It affects our gut health with the amount of pulp, so it will benefit our general health. In addition, due to the sugar content of fruits, it will also reduce the tendency for sweets as it will satisfy our sweet cravings.
Aslan stated that products made from whole wheat flour should be preferred to provide satiety in the bread selection, saying, “You can choose rye and oats. Limit rice and pasta and try to make them low in fat. Soups can be hot for summer We may prefer summer soups such as cold ayran soup Again, by increasing our physical activity (brisk walking and swimming) in the summer months, we can lose the excess weight that we have gained in the winter months. our bones, muscles and heart health.”