Does the heat make you weak and lacking in energy? Here's what to eat to feel more snappy and face the small ailments due to the higher temperatures
High temperatures can promote drops in energy and psychophysical fatigue. A healthy and balanced diet combined with correct lifestyles can be of great help to combat tiredness in the summer and stay away from sluggish, weakness and other ailments that can easily appear on the hottest days. «The first thing to avoid at the table is to eat too large meals. They risk slowing down digestion and promoting physical and mental fatigue, "says the nutritionist Nicoletta Mouthpiece. Better to focus on small meals based on lean and light foods that can provide the body with the nutrients it needs to function at its best. "For breakfast, lunch and dinner, therefore, yes to proteins, fats and carbohydrates, simple and complex", says the expert, who explains here which are the useful foods to combat summer fatigue and avoid energy drops.
Plenty of fruit and vegetables
«One of the most frequent causes of summer fatigue is dehydration. With the heat through sweating, large quantities of water and minerals are lost, useful for the proper functioning of the body. One of the mistakes to avoid to stay out of the slack is to drink only when you feel the urge to thirst, "says the expert. «Instead, it is necessary to consume at least 2 liters of water a day and give priority to the table for fruits and vegetables that are richer in it. Plants also provide many minerals, such as magnesium and potassium, which are useful for fighting fatigue ".
Whole grains, lean proteins and healthy fats
Compared to refined ones, whole grains (rye, spelled, oats, teff, brown rice) and their derivatives, including pasta, have a lower glycemic index. "They help modulate blood sugar levels better and ensure energy longer," says the nutritionist Nicoletta Mouthpiece. "They are also a good source of B complex vitamins, which promote metabolism and help you stay away from slack and tiredness." At the table instead of cheeses, meats and canned products focused on lean proteins. "Fish and chicken and turkey meat, for example, are easily digestible and have a good satiating effect." For seasoning, the expert suggests "instead of sauces, cooking nuts and sauces, rich in fats and sugars, it is better to focus on herbs and aromatic plants, such as rosemary and parsley, which facilitate digestion and reduce the use of salt. Sodium, consumed in excess, is in fact able to lower the levels of magnesium and potassium and facilitate dehydration, which favors the onset of fatigue and fatigue. Instead of butter, use extra virgin olive oil added raw. "It ensures essential fatty acids, which prolong the satiating effect of dishes and antioxidants that help keep your mind snappy," says the nutritionist Nicoletta Mouthpiece.
In the gallery what are the other foods that help fight summer fatigue
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