That is, in the heat, to help the body cope with overheating

How we react to heat

At high temperatures, thirsty, and it is a natural protective behavior of our body. He has a 60% The water in you It consists of water, with the water, this is not fresh and salty. The key elements of this chemical "salinity" are sodium (Na) and potassium (K).

The body tries to cool down, releasing his sweat and evaporating from the skin surface. It is lost not only water but also the salts, trace elements and other componentsThe Properties and Contents of Sweat. The maximum loss of moisture through sweat markedMaximal sweating rate in humans have runners in hot weather and can reach two liters per hour.

To understand that water is not enough, a healthy person is easiest to focus on the feeling of thirst and urine output - urinary frequency, quantity and concentration of the urine. If you need to cope little less than usual, and the urine is too dark, concentrated, water is likely to be added. This will help in not only an increase in consumption liquidsBut also a certain power.

What to include in the diet

salts

In the heat include salt in the diet is appropriate and even necessary. So vital to us contains sodiumWHO issues new guidance on dietary salt and potassium in some products: milk and cream (50 mg per 100 grams), eggs (80 mg per 100 g). The basic sodium source - a salt (NaCl). It is added to food products, respectively, and sodium contained in them. For instance, in bread about 250 mg of sodium per 100 g Many it and in the finished fish or meat delicacies (bacon contains 1.5 grams of sodium per 100 g), the snack (salted crackers, popcorn and contain 1.5 g of sodium at 100 g). Also, excess sodium present in dressings and sauces. For example, soy sauce contains sodium 7 g per 100 g

NormWorld Health Organization: Guideline salt intake for people aged over 16 years is 5 g (½ tsp no slides) per day.

Potassium rich: beans and peas (about 1.3 g per 100mg), nuts (600 mg per 100 g), bananas, papaya (300 mg per 100 g). Baked in a peel potatoes contains 573 mg of potassium per 100 g

NormPotassium intake for adults and children. intake of potassium for adults is at least 3.51 g per day.

Vegetables and fruits

Consuming fruits and vegetables, you are, in fact, do not eatUnited States Department of Agriculture Food Composition DatabasesAnd drink, because about 90% are made up of water. However, in contrast to the usual, the water in the composition of fruits and vegetables already contains a part we need salt.

Vegetables can be eaten whole or in the form of salads. A small amount of common salt compensates for losses of sodium and vegetable oil or yoghurt, is used as filling, enhance flavor and nutritional value. The salad can also add lean meat, fish or cheese - it will diversify and enrich their protein.

Wash down salads pure water, kvass or kefir room temperature. In Asian countries, in the heat widely consumed hot green tea.

cold soups

This is ideal - and the food and drink at once. Virtually every national cuisine has its own recipe for the soup to cool the heat in case, for example, beetroot, okroshka, Gazpacho, tarator, friedge Botvinnik.

These consist of vegetable soups, vegetables, meat, vegetable, fish and refilling of the liquid base. The options are many liquids. To choose from: brew dark or light; kefir, whey or other milk products; vegetables, mushrooms, fish or meat broth. Typically, cold soups are eaten with the addition of finely chopped fresh herbs and fragrant herbs. In very hot countries decided to add pieces of ice directly to the soup. To pick up a prescription to his taste and wallet is a snap.

hot spices

Spices - an integral part of the diet in tropical countries and beyond. In Russia traditionally eat mustard and horseradish - they are added in okroshka.

Hot spices used as natural preservatives as they inhibit the growth of bacteria in foods, which is particularly important at high ambient temperatures. Burning effects of spices on the mucous membrane of the digestive tract is easy chemical burns and back release of hormones of pleasure for pain relief. This property is even used in medicine. There is a lot of moneyCapsaicin based on capsaicin - the main alkaloid of red pepper.

Peppermint with its pleasant cooling flavor component often serves soft drinks, desserts or snacks. Hot peppers are traditionally used in dishes of Caucasian, Asian and Mexican cuisine, which proves the feasibility of their use on hot days. However, it should be remembered that in many diseases hot and spicy food is contraindicated.

conclusion

Summer heat - a phenomenon transient. Nature has provided us with in case of overheating protective mechanisms: for regulation of body temperature - change the intensity of the skin blood flow and sweating, and to replenish the water-salt balance and energy needs - thirst and hunger. We should be more attentive to the needs of the organism to cope with environmental change.