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The desire to move and get back in shape in summer is increasing, and the risks of dehydration and fatigue are still at the rendezvous. Preventing them is essential for drinking a lot of water and choosing foods rich in vitamins, minerals, carbohydrates, but also honey, a precious ally of the anti-sulphonamide diet.
Nutritionist and sports doctor Michelangelo Giampietro, explains: Honey is a natural product of great value, which can be useful for coping with physical exertion, even in the heat. Rehydration based on water, or other beverages, and honey – it observes – is an excellent solution to deal with fluid, energy and some micronutrient losses. " to its nutritional composition and digestibility – explains Giampietro – honey is among the best foods that can provide carbohydrates for those who play sports and more. Honey provides on average 304 calories per 100g, with 80.3 grams of available carbohydrates, almost all of which are composed of fructose and glucose
It provides important and necessary substances to the body (vitamins, minerals, oligomers). elements, sugars and amino acids). In addition, it has a protective and detoxifying action thanks to its antiseptic properties, which preserve bacterial aggression and developments. "The presence of minerals, vitamins, antioxidants and enzymes – adds l & # 39; 39; expert – improves nutritional qualities. In addition, to optimize energy availability, it is appropriate to consume different sugars and honey contains both glucose and fructose, as well as other available sugars. Rehydration-based water or other honey beverages is a great way to compensate for any shortages of energy, liquids and sugars. "
But what is the perfect summer menu and what are the tips to follow – to counter the consequences of the great heat?" First of all, to properly moisturize and keep your body in good water balance – the nutritionist recommends – A good hydration is always recommended, regardless of the physical activity accomplished in everyday life.But it is especially necessary during the summer because the water and mineral salts must be constantly renewed, in drinking small sips of water during the workout (every 15-20 minutes) and baduming at the end a quantity of liquids equal to 125-150% of the weight variation produced during the muscular work session , in addition to the two liters of water a day needed regardless of sports practice. "
And then follow a proper diet:" Among the foods to favor – Giampietro recommends – fruits and legu my in all possible variations, white meats, fish, eggs and legumes to get the right amount of protein and other valuable mineral salts. It is important to moderate the amount of cheese, other high-fat foods and more elaborate and less digestible food preparations. "" But let's not forget – he adds – that to follow a diet healthy, which improves performance and promotes physical recovery at this time of year, you should never give up carbohydrates: bread, pasta, rice, spelled, barley and other cereals, as well as pseudo-cereals (quinoa , amaranth and buckwheat) and potatoes, can not be missed even in the diet of the summer months, "concludes the nutritionist.
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