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HEALTHY EATING TIPS FOR HOT WEATHER
Turkey Medicals member and Antalya JCI hospital, clinic Nutrition and Diet Expert explained the effects of increasing temperature and body temperature on water loss and nutrition with the advent of summer, what should be considered for weight control and important points.
Noting the importance of water loss, which is quite common in the summer period, Dietitian said, ”55 to 75 percent of our body consists of water. The loss of such an important component can have a serious impact on the body. As a result of losing water up to 10% of body weight, it creates a state of dehydration. This condition causes weakness and fatigue,” he said. “In order to prevent this, it is necessary to consume at least 2-2.5 liters of water, especially in summer, in case of 20 percent water loss, there may be a danger to life, said. However, the amount of water increases depending on the exercise performed and the consumption of caffeinated beverages. It can be checked from the color of urine whether enough fluid has been taken. The color of urine should be light yellow, dark indicates that not enough water has been drunk,” he explained.
Stating that another important point in fluid intake is to think that other drinks consumed replace water, Nutrition and Diet Expert Dietitian said, “No drink, especially tea and coffee consumption, replaces water. On the contrary, more water should be consumed because it increases water retention in the body,” he said.
What to look for in hot weather?
Turkish Nutritionist and Dietitian who gave a detailed explanation of how to eat in hot weather, listed the general points to be considered as follows:
Summer months are also very risky in terms of food poisoning. Especially in the summer, consumption of foods sold outdoors and outdoors should be avoided, foods such as meat, eggs, milk, fish that deteriorate quickly should not be left exposed, hygiene rules should be observed at the stages of preparation and cooking of nutrients.
Adequate and balanced nutrition is the main basis for maintaining health in all periods of life. Therefore, it should be taken in sufficient quantities from all food groups.
Care should be taken to eat as early as possible because it will be difficult to stay up late for dinner due to the late darkening of the air, digestive problems and energy expenditure.
It is important to implement the rules of healthy eating. It is necessary to take care to eat little and often and not to starve for a long time. It is important to consume all food groups in a balanced and regular manner.
Cooking of dishes and portion control are important
Stating that the amount of nutrients consumed in the summer period and the way they are cooked are also important in nutrition, Dietitian continued as follows:
1-2 glasses of water should be consumed 15 minutes before starting exercise, as there will be more fluid loss during exercise and sports in summer than in winter, and 1 glass of water should be drunk every 10-15 minutes during exercise. In addition, mineral water and drinks such as buttermilk can also be drunk to replace minerals lost with sweat.
Breakfast is the most important meal. Low-fat cheeses, olives, eggs and fresh vegetables and fruits should be present for breakfast in the summer, low-fat milk and freshly squeezed juices, herbal teas such as linden may be preferred instead of drinks containing caffeine.
In order to increase immunity in the summer, it is important to take enough of the varieties of vegetables and fruits to increase the body’s intake of vitamins and minerals in sufficient quantities. It is recommended to consume at least 5 servings of vegetables and fruits per day.
Excessive fatty and pulpy foods in the summer cause fatigue, headache and blood pressure problems in the body. Therefore, the consumption of fatty and fried foods should be avoided. Dishes should be consumed on the grill, boiled, baked or steamed.
Vegetable oils should be used in cooking. In particular, food should not be fried in oil.
Foods that raise blood sugar fast and lower it fast, such as tea sugar, should not be preferred, instead of them, carbohydrates such as whole wheat bread, bulgur rice, pasta with a low glycemic index that raise blood sugar more slowly should be consumed.
Sweets such as milk, fruit desserts and ice cream can be consumed instead of energy-depleted pastries.
Since there will be more water and mineral loss from the body with sweating in the summer, a sufficient amount of fluid should be taken. In addition, adequate water and fluid consumption at all times of life at least 2-2.5 liters of water should be drunk every day to remove toxins formed in the body, and for the regular functioning of body functions.
Tea and Turkish coffee consumption is not a substitute for water, so consuming tea and coffee too much should not cause water consumption to be reduced.
With excessive sweating during heat, minerals such as sodium and potassium are excreted from the body together with sweat, so salt buttermilk should be consumed to prevent sodium loss, and plenty of vegetables and fruits should also be consumed to prevent potassium loss.
Meals should be dominated by dishes with olive oil, grills and especially white meat. Salads made with lots of greens should not be missing from the table.
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Importance should be given to the consumption of fibrous foods due to their positive effects on cholesterol, sugar and blood pressure, constipation.
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Turkey's world-renowned organ transplant specialist. Dr. Demirbaş has 104 international publications and 102 national publications.
Physician's Resume:
Born on August 7, 1963 in Çorum, Prof. Dr. Alper Demirbaş has been continuing his work as the President of MedicalPark Antalya Hospital Organ Transplantation Center since 2008.
Prof. who performed the first tissue incompatible kidney transplant in Turkey, the first blood type incompatible kidney transplant, the first kidney-pancreas transplant program and the first cadaveric donor and live donor liver transplant in Antalya. Dr. As of August 2016, Alper Demirbaş has performed 4900 kidney transplants, 500 liver transplants and 95 pancreas transplants.
In addition to being the chairman of 6 national congresses, he has also been an invited speaker at 12 international and 65 national scientific congresses. Dr. Alper Demirbaş was married and the father of 1 girl and 1 boy.
Awards:
Eczacibasi Medical Award of 2002, Akdeniz University Service Award of 2005, Izder Medical Man of the Year Award of 2006, BÖHAK Medical Man of the Year Award of 2007, Sabah Mediterranean Newspaper Scientist of the Year Award of 2007, ANTIKAD Scientist of the Year Award of 2009, Social Ethics Association Award of 2010, Işık University Medical Man of the Year Award of 2015, VTV Antalya's Brand Value Award of 2015.
Certificates:
Doctor of Medicine Degree Hacettepe University Faculty of Medicine Ankara, General Surgeon Ministry of Health Turkey EKFMG (0-477-343-8), University of Miami School of Medicine Member of Multiple Organ Transplant, ASTS Multiorgan Transplant Scholarship. Lecturer at Kyoto University. Lecturer at University of Essen, Research assistant at the University of Cambridge .
Professional Members:
American Society of Transplant Surgeons, American Transplantation Society Nominated, Middle East and Southern Africa Council Transplantation Society 2007, International Liver Transplantation Association, Turkish Transplantation Association, Turkish Society of Surgery, Turkish Hepatobiliary Surgery Association.
Disclaimer:
Our website contents consist of articles approved by our Web and Medical Editorial Board with the contributions of our physicians. Our contents are prepared only for informational purposes for public benefit. Be sure to consult your doctor for diagnosis and treatment.
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