Dark-colored soda turned out to be harmful in the heat
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The nutritionist reminded the rules of healthy eating
August has been unusually hot this year. Temperatures are expected to rise again by the end of the week, which means you need to closely monitor your health. And that includes food.
Tatyana Zaletova, a dietitian, head of the day hospital of the Clinic for Clinical Nutrition of the Federal State Budgetary Institution “Federal Research Center for Nutrition and Biotechnology” told about the peculiarities of nutrition in the heat of “MK”.
As Dr. Zaletova says, the most important thing in hot weather is to drink enough water: “In the heat, the body loses fluid faster. Drink water regularly to stay hydrated.”
It is advisable to drink not ordinary, but mineral water, which already contains a more or less balanced set of electrolytes. After all, in the heat, along with the liquid, we lose a lot of minerals and water-soluble vitamins. Excessive fluid excretion leads to thickening of the blood and an increased risk of thrombosis, and electrolyte disturbances can provoke cardiac arrhythmias. Patients with an increased risk of thrombotic complications should carefully follow the drug therapy recommended by the doctor: patients with coronary heart disease should take aspirin, and patients with atrial fibrillation should take anticoagulants (special drugs that thin the blood and protect against stroke, for example, thrombin inhibitors). It is important to remember that in the end it is not the weather that destroys a person, but the exacerbation of chronic diseases.
Doctors in such weather recommend drinking as much as possible, up to 5 liters per day. Water should be at room temperature. Keep in mind that carbonated drinks, especially dark ones, have a strong diuretic effect, and in the heat a person already loses a lot of fluid. Therefore, any liquid with gas further disrupts the balance of trace elements in the blood. So give preference to table mineral water, in which the mineralization does not exceed 9 grams per liter, and preferably without gas. In addition, ordinary water or tea at room temperature is suitable to quench your thirst. Do not forget about such traditional drinks as kvass and fruit drinks. Kvass is even called liquid bread because of the large amount of substances necessary for the body: trace elements, vitamins and peptides. And traditional Russian fruit drinks on cranberries and lingonberries quench their thirst very well. Just like acidified water. For example, tea with lemon quenches thirst better than sweet drinks.
Coffee and alcoholic drinks should be excluded – they increase the heart rate, which the heat does without them. “Avoid excessive consumption of alcohol and coffee: they can increase dehydration. If you consume them, do so in moderation and supplement your water intake,” says Dr. Zaletova.
When a person does not replace the lost fluid, it is fraught with heat stroke or fainting. Its first symptoms are pulling muscle pains, dizziness, flies before the eyes, irritability, nausea and vomiting. About 2-3 people turn to the ambulance every day for heat and sunstroke.
Another recommendation from Tatyana Zaletova is to eat light meals: “Prefer vegetables, fruits, salads, cereals and dairy products. Limit your intake of fatty and fried foods. Heavy meals can cause discomfort in hot weather. Increase your consumption of fresh vegetables and fruits – they contain a lot of water and vitamins that will help keep the body in good shape.
It is also important to observe the diet. Eat in small portions: excess calories increase the load on the body, provokes overweight and obesity. It is necessary to exclude products that can become sources of “simple” sugars and “hidden” fats (confectionery and culinary products such as fast food).
It is recommended to eat 5-6 times a day after a certain period of time. This allows you to maintain the level of sugar in the blood at a constant level, and also not to overload the body, the processes of digestion in which are slower.
“Do not forget that each organism is individual. Adjust your diet to suit your needs and feelings, ”says Tatiana Zaletova.
Newspaper headline:
water saves people
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