Hot, what to eat and what to avoid
Torrid air, perceived up to 40 degrees, humidity, mugginess. In this June which seems to be late July, and which seems to herald a torrid summer, it is particularly important to pay attention to food. From ice cream to spirits, from pasta to coffee, here is what it is advisable to eat (and what not) in this summer of fire, according to Professor Michele Carruba, a highly experienced nutritionist, currently president of the Center for Study and Research of Obesity (CSRO) of Milan.
First of all, bad news for lovers ofaperitif: “Alcohol should be drunk very sparingly – explains Carruba to theAGI – already in winter, and with the heat, consumption should still be reduced, because alcohol prevents us from adequately burning the foods we ingest afterwards, and in this way the fat consumed is stored instead of burned. When it is cold, however, we burn more because we have to keep our body temperature at high levels, while in summer this energy consumption is not there, so we risk gaining more weight “.
Little alcoholin short, and lots of fruit, “up to 5 portions per day“, the nutritionist warns. Also because” summer is the season of fruit, we have all kinds and all tastes. Let’s experiment “. Starting with breakfast: in the summer, explains Carruba,” you should start the day with coffee or cappuccino, whatever you want, accompanied by fruit or vegetables. Hardly anyone will want to eat lettuce in the morning, so the ideal is a nice fruit salad, which refreshes, is sweet, hydrates and starts the day. ” it is ideal for breakfast, because for hours our body has not received food and therefore has little glucose in the blood, we can dispose of it better “.
TO half’ morningexplains Carruba, a snack, “hopefully always based on fruit”. Then, finally, lunch. But, surprisingly, it is better not to limit yourself to the classic post-beach caprese: “Yes, the habit of Italians at the sea or in the summer is to eat lightly for lunch, perhaps also because in winter, when you work, a quick snack is a must. But from a nutritional point of view it is more correct to eat more at lunch and less in the evening “.
The summer lunch, therefore, it must be substantial: “Back from the sea you can certainly prepare a spaghetti with sauce, or in any case a pasta with a fresh sauce. And then, for example, a nice fish of a second. With a side of vegetables”. We must commit ourselves, explains the expert, because Italians have very sclerotic food tastes by now: “80% eat little fruit, 75% little vegetables, and everyone eats little fish. On the other hand, we are big eaters of sweets” .
The day goes on, and in the middle of the afternoon it’s time for another snack: always fruit, or if you can’t take it anymore “you can also indulge in an ice cream, of course. Obviously it depends on your physical condition: if you and in terms of weight, you can also enjoy an ice cream with creams, dairy products, or you can opt for fruit flavors, perhaps a nice lemon sorbet “.
There summer dinner it is certainly the hardest sacrifice to face: “I know – admits Carob – we are used to dinner as a convivial moment, and summer, between large tables and barbecues, is the best time. But from a medical point of view instead the dinner with the heat should be light. Fresh vegetables, cooked vegetables, rice salad, without completely eliminating carbohydrates, on which there is a wrong demonization. 60% of the calories we take in should come from complex carbohydrates ( bread, pasta), preferably wholemeal “.
Eat well, yes, but judiciously: 5 meals a day, and a fairly fair division into three phases (breakfast, lunch and dinner) of the bulk of the caloric value we ingest in a day. Not a quick coffee in the morning, a sandwich for lunch and then a dinner, in short, but balanced meals too.
“Drinking a lot – recalls Carob – because in the heat you lose liquids and mineral salts”, and not disdaining the flavors: “If you eat salty, which is still a delicate topic, it certainly hurts less in summer, because it goes somehow to compensate for the loss of mineral salts. And even those who love spicy can indulge in it even in the heat, if they resist All the food traditions of the hottest countries are spicy, there are no problems with that, always without exaggerating of course “.
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