Summer is not yet a memory and do we want to enjoy the last days at the beach to the fullest?
Here are the suggestions of Raffaella Melani, nutritionist biologist, to enjoy the beach to the fullest, with the right amount of energy, choosing the right foods!
Water at will
Thinking of a food to take to the beach, the first on the list will surely be thewater! In a normal adult and adult man it constitutes about 55-60% of body weight, while it represents up to 75% of the weight of a newborn. Water plays a fundamental role for the human body: it regulates body temperature and the elimination of minerals and organic substances, has an essential role in digestion, absorption, transport and use of nutrients. In addition, it "lubricates" joints and tissues and maintains elastic and compact skin and mucous membranes. For this reason it is important to drink even without the stimulus of thirst, especially when living on the beach and increasing sweating and dehydration.
Fruits and vegetables at the top of the list
Sandwiches are a staple food for the beach but there are alternatives that can still be appropriate and easy to carry. The skewers they are a popular beach snack since you can easily customize them with any sweet or savory ingredient desired by your heart. Those vegetables are the best option indeed, Fruits and vegetables they are made up of up to 90% water, which is the main component of the human body and in the summer it is known that water consumption is greater and for this reason it is advised to increase consumption.
Melon, watermelon also cucumber and celery
Among the fruit to favor the melon, and the watermelon rich in vitamin C, vitamin A, carotenoids and potassium. The "wisdom" of nature has given us these fruits just in the time of year when there is warmer and the greater the risk of dehydration, they have a high water content and are very refreshing. Among the vegetables that can be used on skewers we have cucumbers and celery. The former are composed, up to 97% water and very low in calories, among the nutrients that distinguish it we find potassium, vitamin C and niacin. Celery, on the other hand, is rich in fiber, vitamin A and mineral salts such as potassium, sodium, phosphorus and a good source of magnesium, selenium and zinc. Among the numerous nutrients it provides luteolin, an antioxidant that fights free radicals, belonging to the flavonoid family.
Cereals, light and healthy
Cereal salad: here you have lots of options rice salad, spelled salad, quinoa salad … pretty much any grain, mixed with fresh vegetables and cheese, is a beach winner. But not only, in many regions they make salads with dry or friselle bread, here in my part (Camogli – Liguria) the "sailor's biscuits" are used, dry scones ideal for preparing the practice Capponadda a salad with soaked biscuits, tomatoes, olives and anchovies, a balanced, complete and digestible meal.
Dried fruit ode, the perfect snack
As a beach snack, the tasty and nutritious combination is a mix of nuts and dried fruit that has a high fat content and a good amino acid content.
be very careful about hygiene: perishable foods should not stay out for more than an hour in hot weather, and this includes travel time to reach the beach, so you need to organize yourself with a cooler or cooler to keep the food fresh foods.
Elisa Nata
August 2019
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