Portal-zdrowia.pl

Portal medyczny o zdrowiu

Żywienie

Jak i co jeść w upalne dni?

Nadchodzi lato, a wraz z nim upalne dni sprzyjające dużej utracie wody przez organizm. Wysokie temperatury na dodatek powodują brak apetytu, przez co mogą pojawiać się niedobory niektórych składników odżywczych. Jaką rolę pełni właściwe nawodnienie? Jakie produkty są obowiązkowymi elementami letniej diety? Na te i inne pytania odpowiada Katarzyna Zadka, dietetyk programu edukacyjnego „Żyj smacznie i zdrowo”.

Lato – szczególny czas, szczególne potrzeby

Kiedy temperatura powietrza rośnie, nasze ciało intensywniej się poci. Dlatego też o tej porze roku jeszcze bardziej powinniśmy zadbać o prawidłowe nawodnienie. Ciało człowieka w ok. 60% składa się z wody. Odpowiednie nawodnienie pełni kluczową rolę dla prawidłowego funkcjonowania organizmu. Bez wody niemożliwy byłby transport składników odżywczych, termoregulacja, trawienie, wydalanie i wiele innych procesów. Średnio w ciągu dnia wydalamy z organizmu ok. 2500 ml wody. Należy pamiętać, że potrzebuje on dostarczenia przynajmniej takiej ilości płynów, jaką traci w ciągu doby. Nie zapominajmy jednak, że latem ilość ta może się kilkukrotnie zwiększyć. Jakie mogą być następstwa niedoboru wody? Bóle głowy, ciągłe uczucie zmęczenia, zmniejszenie koncentracji. W skrajnych przypadkach deficyt ten powoduje omdlenia, przyspieszoną akcję serca i spadek ciśnienia tętniczego we krwi.  Woda to jednak nie wszystko. Letnia dieta powinna być również bogata w składniki, które wspomagają od wewnątrz ochronę przed promieniowaniem UV. Chodzi tu przede wszystkim o antyoksydanty, takie jak betakaroten oraz witaminy C i E. Z pierwszego z nich w naszym ciele powstaje witamina A, która bierze udział w procesie widzenia, syntezy komórek rozrodczych, a co ważne latem w syntezie melaniny i włókien kolagenowych, wpływając korzystnie na stan skóry. Druga z wymienionych wspomaga pracę układu krążenia, uodparnia na choroby i chroni przed wolnymi rodnikami. Witamina E natomiast jest nazywana „witaminą młodości”, ponieważ m.in. chroni przed procesami starzenia. Zatem w słoneczne dni na talerzach powinny pojawić się żółte, pomarańczowe oraz zielone warzywa i owoce, które są źródłem betakarotenu. Są to np. marchew, morele, brzoskwinie, nektarynki, brokuł, sałaty. Witaminy C dostarczą zaś m.in. pomidory, natka pietruszki, czerwona papryka. Idealnym dodatkiem do świeżej surówki czy sałatki będzie olej np. rzepakowy czy oliwa z oliwek lub orzechy – źródła dobrych tłuszczy i witaminy E.

Koktajl na II śniadanie, chłodnik na obiad

Owoce i warzywa w letnim menu możemy wykorzystać na wiele sposobów. Zrobiony z ich wykorzystaniem koktajl to bomba witaminowa, dzięki której organizm otrzymuje dużo składników i niezbędnych wartości odżywczych w małej objętości. Jednocześnie taka płynna forma zapewni również orzeźwienie w ciepłe dni. Można go zrobić na dwa sposoby: na bazie jogurtu/ kefiru lub wody. Pierwszy z nich jest bardziej treściwy, daje większe poczucie sytości i może zastąpić nawet śniadanie, jeśli dodamy do niego jeszcze płatki i nasiona.  To lepsze rozwiązanie na posiłek w domu, ponieważ przetwory mleczne szybko fermentują w wysokiej temperaturze, trzeba więc taki koktajl wypić od razu po przygotowaniu. Drugi z wymienionych dłużej zachowuje świeżość i jest bardziej orzeźwiający niż sycący, idealnie zatem nadaje się na drugie śniadanie lub podwieczorek. Dobrym pomysłem na obiad są z kolei chłodniki. Przykładowym rozwiązaniem może być zrobiony z pomidorów, wzorowany na hiszpańskim gazpacho. Nie jest tłusty, zalegający w żołądku, a daje uczucie sytości. Spożywając ten posiłek, jednocześnie dostarczamy organizmowi witaminę C, błonnik i potas. Drugą ciekawą propozycją jest chłodnik z ogórków.

Wakacyjne przekąski

Na letnią przekąskę warto wybrać świeże owoce. Część z nich składa się głównie z wody, co przekłada się na niewielką kaloryczność i pomoc w nawadnianiu organizmu.  Przykładem może być arbuz – ponad 90% wody gaszącej pragnienie i jedynie ok. 30 kcal/100g. Ponadto jest źródłem antyoksydantów – wspomnianego już betakarotenu i witaminy C.  Kolejnym sezonowym hitem owocowym jest melon, który również zawiera w sobie ponad 90% wody. Znajdziemy w nim trzykrotnie więcej potasu i pięciokrotnie więcej betakarotenu niż w arbuzie. Jest również źródłem kwasu foliowego i witaminy C.  Jeśli chodzi o warzywa, one także są dobrym pomysłem na przekąski. Najwięcej właściwości mają te surowe, dlatego warto kroić je w słupki. Marchew, pietruszka, seler naciowy, czy nawet surowy kalafior lub brokuł doskonale smakują z sosem czosnkowym na bazie jogurtu naturalnego. Jeśli surowe warzywa powodują problemy trawienne, najdelikatniejszą formą przygotowania będzie gotowanie na parze. Im krócej trwa, tym mniejsze są straty witamin. Roślin strączkowych nie jadamy na surowo. Warto je przygotować inaczej niż zazwyczaj – przykładem jest ugotowana fasolka szparagowa z dodatkiem posiekanej pietruszki i soku z cytryny. Taka wersja idealnie nada się na małą przekąskę.

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