Sono molti i nutrizionisti che consigliano di spezzare 6 piccoli pasti nell’arco della giornata. In questo modo, infatti, ci si mantiene leggeri e si affronta la giornata carichi di energia.
La regola dei 6 pasti al giorno
Colazione: è fondamentale per iniziare la giornata con il piede giusto, anche perché il nostro organismo, dopo 8 ore di digiuno, ha bisogno di energia. La prima colazione mordi e fuggi è assolutamente bandita, da preferire, invece quella a base di proteine, poiché è in grado di ridurre l’affaticamento durante il giorno. Le uova (solo il bianco) sono ideali, ma lo yogurt greco (la versione light) con una spolverata di caffè solubile o cacao accompagnato dai fiocchi d’avena è certamente più gustosto!
Spuntino di metà mattina: la frutta è la prima candidata, 1 mela o 1 banana con un vasetto di yogurt magro è la soluzione ideale per ricaricare le “pile”, inoltre, la frutta viene digerita rapidamente dal corpo.
Pranzo: La pasta è assolutamente irriununciabile, meglio se integrale poiché ha indice glicemico basso e rilascia lentamente l’energia nell’organismo. Le proteine, invece, possono essere assunte attraverso il pollo o il tofu.
Spuntino del pomeriggio: le noci sono perfette, tra i 30 e i 90 grammi. Pur avendo un contenuto calorico piuttosto elevato, sono ricche di sali minerali e acidi grassi essenziali, che non fanno ingrassare, e forniscono sostanze preziose al nostro organismo come l’arginina, gli omega 3 e 6, la vitamina E e l’acido folico.
Cena: i nutrizionisti consigliano di mantenersi leggeri per favorire la digestione e il riposo notturno. I carboidrati sono da preferire durante il corso della giornata, piuttosto che a cena. L’ideale è abbinare un piatto di pesce o una fetta di carne con le verdure, dai broccoli agli spinaci. Non dimenticate di bere! E’ importante essere ben idratati per evitare di sentirsi affaticati. Per prevenire la disidratazione e la stanchezza, basta bere almeno 1,5 litri di acqua al giorno.
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