Choose lean meats (eg turkey, chicken, pork) and fish and vegetables. Do not burn the dishes, because in them is the most carcinogens. The direct effect of too much browning is chemical compounds called heterocyclic amines (HCA). When fat drips from grilled meat into hot coals, toxic substances are created – polycyclic aromatic hydrocarbons (PAHs). Smoke and hot flames that care for grilled food are also responsible for the fact that PAHs go up and settle on meat. So do not grill dishes directly on the grill, better wrap them in aluminum foil. Use a lot of spices that not only make the dish tasty, but also healthy. Spices such as rosemary, ginger and turmeric (a curry ingredient) have the highest anti-cancer activity and eliminate the effects of dangerous compounds formed in grilled dishes. It is important to marinate the products before further processing. Ingredients often used in marinades, such as citrus juices, herbs, spices and olive oil reduce the risk of HCA up to 95%. In addition to grilled dishes, use salads with vegetables and oil. The antioxidants contained in them stop the development of tumors.
What to extinguish the hot thirst?
Remember that juices, sweet drinks, cola or beer contain a lot of calories that are fatal to our figure. Instead, reach for water with the addition of a slice of lemon, orange, cucumber, leaves of fresh mint, basil or parsley. Essential oils and aromas contained in them will be released into the water and give it an interesting taste. You can also drop ice cubes into green or fruit tea. An interesting idea is also a kefir drink prepared from water diluted with kefir. Thanks to the probiotic bacteria present in it, you will strengthen immunity and protect yourself against holiday diarrheas. If you like juices, it’s better to be freshly squeezed or diluted with water. Less calories are those prepared from vegetables, such as tomatoes, celery or carrots. Beta-carotene contained in carrots will provide our skin with additional protection against UV radiation.
Ice cream for refreshment
If in summer you love to eat ice cream, choose those with lower calories and fruit sorbets. You can also prepare them yourself with yoghurt and fruit or only fruits. The smallest number of calories have regular ice cream, no addition of toppings. Read the information on the packaging and choose the ones with a maximum caloric content of 80-100 per 100 ml. You can add fruits, nuts or almonds to your taste.
A good idea is to reach for delicious and healthy fruit cocktails in the summer. All you need is a blender and a head full of ideas for your own healthy variations. As a base we use kefir, yogurt, milk or natural buttermilk. Dairy products can be slightly frozen. We add summer fruits such as strawberries, raspberries, peaches, cherries, currants, berries, etc. Instead of sugar, you can throw a piece of banana or a bit of honey or stevia. When we are more hungry, we can add oatmeal or bran. Cocktails can also be prepared from the fruits themselves, for cooling you can throw ice cubes into them and decorate with fresh mint leaves.
Season for fruits and vegetables in full
Summer is the best time of the year when it comes to the availability of fruit and vegetables. Take advantage of this! Prepare healthy vegetable or fruit salads. The fiber contained in raw vegetables and fruits will make you feel full after eating them. Heat treatment reduces its amount, so if you cook it just „al dente” (preferably semi-hard), preferably in a small amount of water or steam. Minerals and vitamins contained in fruits and vegetables are a boon to your body. Hair and complexion will look healthier and you will feel full of energy after eating it.
Take healthy snacks during the summer trips
Do not forget to bring healthy snacks with you during your holiday breaks. Avoid then reaching for fast-food available in roadside bars. It can be a sandwich made of wholegrain bread with the addition of lean ham and vegetables, a salad, a handful of nuts, almonds, kefir, cottage cheese with vegetables and whole-wheat cookies. To keep the food fresh in the heat, you can use containers with cooling cartridges, thermal bags or tourist refrigerators for packaging. With healthy snacks you will not feel hungry.