What to eat and drink and what to avoid to survive the heat – advice from the Ministry of Health
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In the second half of summer, the high temperature remains stable. All regions of Ukraine suffer from it. The Ministry of Health, together with the president of the Association of Dietitians of Ukraine Oleg Shvets, has compiled a list of necessary products and drinks to feel better. What should be consumed First of all, these are fruits, berries and vegetables. Unlike other food products, they have the maximum percentage of liquid. Photo: Kseniya Ovchinnikova/Gettyimages.com “Therefore, they are easily digested, are a source of nutrients and restore the water balance,” says the Ministry of Health. It is best to choose plant foods with the highest water content: berries, tomatoes, bell peppers, watermelon. In addition, such products do not require heat treatment. But the Ministry of Health warns that the consumption of fruits, berries and vegetables should be increased gradually. After all, plant food has a high content of dietary fibers and substances called fructooligosaccharides – they can cause discomfort, for example, bloating. What liquids and drinks can be drunk First of all, you should drink water without a salty, sour, alkaline or bitter taste. Drinks without sugar, caffeine, alcohol and calories are suitable. If you don’t do sports, you don’t need drinks with extra electrolytes – they have a lot of sugar. You should quench your thirst as soon as you feel dryness in your mouth. “An additional indicator of the proper amount of fluid in the body is the color of urine. It should be light yellow. Darker shades, especially closer to brown, indicate that you should drink more water,” the department emphasizes. Although our body’s physiological mechanisms protect against excessive fluid intake, people with chronic diseases such as diabetes or kidney failure should consult a doctor. It is also necessary to pay attention to the individual tolerance of drinks with ice and ice cream. In case of malaise, it is better to reduce their number. What you should not eat and drink It is worth limiting yourself in voluminous, saturated salty dishes and the consumption of sweets and flour products. Digestion of such food is accompanied by significant thermodynamic effects, additional heat generation, which will negatively affect well-being, as well as cause fatigue and drowsiness. “Instead, you should switch to lighter dishes of moderate volume, which can be consumed more often than three standard meals in periods when it is not hot outside. For example, instead of a standard lunch of two dishes (borscht, meat with a side dish and salad), it is better to eat separately light soup with a salad, and in another meal – low-fat meat with a side dish,” the Ministry of Health adds. Lityan food should be more balanced, and meat dishes should be prepared from leaner parts without additional fat. It is also worth remembering that energy drinks with caffeine can cause more fluid loss. But the amount of caffeine in a serving of coffee or tea will not cause such effects. “Traditionally, we pay attention to the special vulnerability on hot days of older people (the greatest – after 75 years), as well as patients with chronic diseases, including obesity, diabetes, cardiovascular diseases, etc. Small children and people who work outside air-conditioned premises, they are also more likely to feel worse during hot summer days,” the Ministry emphasizes. If you experience dizziness, a significant increase or decrease in blood pressure, vision impairment, and more, you should seek emergency medical help. And if you feel negative changes in your well-being, it is better to consult your family doctor. Previously, we talked about how to properly wash vegetables and products. Read also: What are the contraindications to measles vaccination? They told the Ministry of Health
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