Questo è il periodo in cui i virus sono più pericolosi. La prima mosse per difendersi è giocare d’anticipo, rafforzando il sistema immunitario con una dieta mirata. Vitamine, sali minerali, sostanze antiossidanti, enzimi, acidi glassi: sono questi i migliori alleati, nutrienti preziosi abbondantemente presenti nella frutta e nella verdura di stagione e poi nel pesce, nei cereali integrali, nei legumi. La dieta che rafforza le difese è normocalorica. Un programma troppo drastico non è infatti indicato per chi vuole rafforzare il sistema immunitario perché obbliga ad attingere energia dai depositi adiposi, sottraendo così una parte di carburante anche alle cellule immunitarie.
D’altro canto è bene evitare anche l’eccesso opposto: troppe calorie obbligano l’organismo a un surplus di lavoro, fanno accumulare chili di troppo, affaticano gli organi interni. La conseguenza è un malessere generale, che indebolisce le difese. L’organismo deve essere messo nelle condizioni di lavorare al meglio. Per questo tutti i nutrienti sono presenti, i menù sono vari ed equilibrati, l’apporto calorico è soddisfacente. Agrumi, peperoni, frutti di bosco, uva, radicchio, kiwi giallo, cipolla rossa, zucca, carote sono fonte di vitamina C e di altri antiossidanti come i bioflavonoidi e gli antociani, che difendono l’organismo dalle malattie.
Rafforzano il sistema immunitario e, se proprio non possono evitare che una persona si ammali, aiutano a contrarre le infezioni più leggere e a riprendersi prima. Peperoncino, zafferano, curry, zenzero non solo scaldano e regalano a tutti i piatti una nota di sapore, ma forniscono vitamina C e svolgono un’azione antimicrobica, disinfettando l’organisnio. La sua funzione di difesa dalle malattie è dovuta soprattutto alla presenza degli acidi grassi omega 3 e omega 6, che favoriscono il buon funzionamento del sistema nervoso e immunitario, migliorando la funzionalità delle sinapsi, i punti di collegamento tra le cellule nervose.
Di conseguenza, diventano più immediati anche i segnali tra corpo e cervello: se, per esempio, nel corpo sono penetrati dei virus e c’è bisogno di una risposta immunitaria, questa si attiva prima. I frutti di mare sono una buona fonte di vitamina B12 e contengono cloro, sodio e zinco, sostanze che garantiscono l’idratazione di tutte le cellule, anche quelle del sistema immunitario. Quando le cellule sono ben idratate, funzionano meglio. Cereali integrali e legumi contengono vitamine del gruppo B che svolgono un effetto stimolante verso il sistema immunitario. Inoltre, sono ricchi di proteine vegetali, importanti per la costituzione dei tessuti e sono tanto più utili se assunti insieme, in piatti unici come risotto integrale alle lenticchie, pasta ai fagioli e ceci, riso con piselli e verdure.
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