Nutritionists draw attention to the importance of water consumption especially for the desert heat.
Stating that 30ml of water should be consumed per kilogram of weight, experts said, "If your water consumption reaches 30ml/kg (for example, 2 liters of water if you are 70 kg), you can meet your remaining fluid needs from mineral water, freshly squeezed fruit juice, ayran, cold soups." Experts recommend consuming fruit instead of juice and warn that flavored cold coffees are high in calories. Listen to the 6 recommendations of experts.
The desert heat, which has been effective since Thursday and reaches 44 degrees in the east, is expected to be effective in the west of the country. The temperature felt in Istanbul is estimated to be 40 degrees.
Üsküdar University NPISTANBUL Hospital Nutrition and Diet Specialist Dr. Gizem Köse drew attention to 6 important points in the fight against desert heat. Here are those suggestions:
Consume 30 ml of water per kilogram: Liquid consumption is very important. In this period when our fluid needs increase, even if you do not sweat or even if you do not notice it, fluid is excreted from the skin through steam. Therefore, it is much more important to consume 30ml of water per kilogram of weight during these months. If your water consumption reaches 30ml/kg (for example 2 liters of water if you are 70 kg), you can meet your remaining fluid needs from mineral water, freshly squeezed fruit juice, ayran, cold soups. You can even consume a portion of melon and watermelon, which have a high water content, to get plenty of fluid and vitamin C.
BEWARE OF FRUIT JUICE AND COLD COFFEE!
It is important to drink plenty of fluids, but you should pay attention to the amount of fruit juice or cold coffee you consume. Although fruit juice may seem innocent, a glass of fruit juice contains almost 150 calories, almost as much energy as 2 medium-sized fresh fruits. In cold coffees, the energy value can increase significantly with the syrups and cream added. So be aware of what you are drinking when consuming!
DO NOT LOSE YOUR HEALTH WHILE TRYING TO GET RID OF EDEMA
Especially during this period, you do not need to make an effort to get rid of edema. The body's fluid needs are already maximized. If you say that you want to remove the edema, you can support it with greens that you will add to the water. Pay attention to one point: Anti-edema drugs or teas can be very dangerous! You can damage your heart by lowering the sodium content in the body!
3 SERVINGS OF FRUIT A DAY
When it is cool at home and hot outside, your immune system may weaken due to the temperature change. The first thing you should do to prevent this is to consume 3 servings of fruit a day. It is very easy to reach fruits even if you are outside in summer, which is the season with plenty of fruits.
CONSUME GREENS AT EVERY MEAL
In summer, it is easier to reach vegetables as well as fruits! This is the time for greens such as purslane, parsley, tomatoes and cucumber! By consuming vegetables at every meal, you can meet your vitamin and mineral needs and prolong your satiety period. Recent studies have also found that individuals who consume salad before a meal have better hunger control. In short, 1 bowl of salad at every main meal helps weight control!
Don't neglect protection from sunlight: Although sunlight activates vitamin D, too much of it is harmful! Exposure to sunlight for more than 15 minutes a day both ages the skin and causes dry skin. As a precaution, it is useful to consume 2 medium-sized cucumbers a day to protect your skin! You can also help your skin maintain its natural state with anti-aging fish, tomatoes and lettuce.