As you know, in summer the digestion process slows down: under the influence of atmospheric heat, the body spends most of its energy to maintain the desired body temperature. As a result, the blood supply to the gastrointestinal tract decreases, which, in turn, leads to a decrease in appetite, a decrease in saliva secretion, intestinal motility becomes weaker, and metabolic processes slow down. Thus, in summer, the load on the heart and blood vessels increases.
Considering all of the above, the summer diet should:
- nourish and vitaminize the body
- provide "cooling" energy
- improve blood circulation
- prevent blood clots
Food basket
During this period, it is important to avoid spicy, "warming" foods, and focus on "cooling" ones. How to navigate the energy of products? The basic rule is that everything dark / red is warming, light / green is cooling. It is also important to choose seasonal products and fruits and vegetables that are specific to the region of residence.
Vegetables and herbs:
Parsley, cilantro, arugula, basil, green onions, artichokes, radishes, broccoli, spinach, cabbage, zucchini, asparagus, green beans.
Fruits and berries:
Melon, watermelon, all red seasonal berries (cherries, strawberries, raspberries, strawberries, etc.), peaches, nectarines, plums and prunes, lime / lemon.
Cereals:
Brown rice, pearl barley, spelled / spelled, buckwheat, millet.
Vegetable protein:
Green buckwheat, green lentils, wild rice, mushrooms, seeds, nuts
Animal protein:
Red and white fish, seafood, white meat (chicken, turkey) for those who cannot give up meat and eggs.
Drinks and spices:
Coconut water, herbal tea (chamomile, lemon balm, raspberry leaves, mint, verbena), green smoothies and juices, matcha latte, lime water, cardamom, coriander, mint.
Water: We
drink 300-400 ml more water than in other seasons. The rate can be easily calculated using the formula: 30 ml per 1 kg of weight. Important: the water should not be cold, at room temperature or higher, otherwise we will give an additional load to the body: before assimilating water, it will need to heat it to the desired temperature.
Let's single out foods that are good for the heart:
- fish oil (red fish, sardines, etc.)
- nuts and seeds
- cold-pressed vegetable oils
- berries
- herbs (parsley, cilantro, etc.)
- citrus fruits
- whole grains (products containing all parts of natural grain)
Foods to reduce:
Fresh juices. They cool well, but they cause a sharp jump in sugar, therefore they are not useful. You can dilute them with water 1: 1, but it is better to choose a smoothie with the addition of vegetables, herbs, healthy fats.
Coffee. Allowed to consume up to 1 cup per day. This drink flushes trace elements from the body and dehydrates it. Coffee can be substituted for matcha or rooibos tea, tonic drinks, or smoothies.
Alcohol. You can afford no more than 2 glasses of dry rosé wine a week: alcohol, like coffee, dehydrates the body.
Milk products. Milk and its derivatives contribute to the formation of mucus in the intestines, which interferes with the absorption of nutrients.
Spices and spicy foods, onions, garlic. All of them only "heat up" the body even more.
"Warming" products: thermally processed dishes, red vegetables and fruits, cereals, honey.
Foods to be excluded from the diet:
Red meat, as it is heavy food for the body. For most people, a meat-free diet is recommended in the summer, if there are no contraindications (pregnancy, lack of weight, amenorrhea and other medical indications).
Fried dishes.
Sweets with refined sugar, white flour, butter cream. These are unhealthy foods that require serious digestive tract work.
Ice drinks and cold dishes (such as okroshka, gazpacho). To assimilate them, the body first spends energy to warm them.
Cooking methods and recipes:
At this time of the year, it is preferable to consume the maximum amount of food without heat treatment.
Cucumber soup with yogurt
For 2 servings:
- cucumbers - 300 g
- fresh mint to taste
- dill to taste
- garlic - 1 clove (optional)
- salt, pepper, spices to taste
- drinking yogurt without sugar and additives, at least 2.5% fat (preferably goat) - 10 tbsp.
- water, if necessary (for dilution to the desired consistency)
Peel the cucumbers and cut into small pieces, add garlic. Set aside a couple of tablespoons of finely chopped cucumbers.
Mix all other ingredients with yogurt and puree with a blender. Add water if necessary. Salt, pepper, mix again with a whisk.
Pour into cups or plates. Add finely chopped and previously set aside cucumbers. Finely tear the mint leaves and dill with our hands and add to the soup (there can be any greens).
You can add more drops of olive oil in portions.
Serve with whole grain bread / toast.
Coconut cream soup
For 2 servings:
- 1 whole broccoli / 250 g asparagus (can also be made with spinach or vegetables from your program)
- 30-40 ml coconut milk
- vegetable broth / water to dilute to your desired consistency
- spices to taste (fennel / cumin / oregano)
Boil or steam broccoli. Purée with a blender with coconut milk, gradually adding the broth to the desired consistency.
Latte Matcha
For 1 serving:
- ½-1 tsp matcha powder
- 100 ml nut / soy milk, more to taste
- spices to taste
Simply beat the ingredients with a whisk or fork until a rich foam forms. If the nut milk is purchased pasteurized, it can be whipped in the cappuccino maker. Important: the liquid should not be hotter than 60-80 degrees.
Flaxseed porridge with peaches
For 2 servings:
- 1 peach
- ½ glass of water
- 4 tablespoons of flax seeds (or 4-5 tablespoons of flaxseed)
- 2 tablespoons of flaxseed coconut or cocoa (optional / to taste)
Grind the flax in a coffee grinder, puree the peaches with water with a blender, leaving a few pieces for decoration.
Combine ground flaxseeds and coconut with peach puree and garnish with peach slices. Let it brew for at least 30 minutes so that the seeds "swell". You can also add more water and puree everything with a blender.
If you take ready-made flaxseed porridge (flaxseed flour), then simply puree all the ingredients with a blender. You can add 1 glass of water - see the consistency.
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Photo: Getty Images
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