Mangiare multicolor, è questo il suggerimento da seguire in estate. Non vi sto suggerendo una dieta dimagrante, ma un’alimentazione equilibrata per tenersi in forma e superare il gran caldo. Come si può seguire questo consiglio? In realtà è molto semplice, basta scegliere frutta e verdura di stagione: dall’arancione di carote e melone al rosso intenso dell’anguria, poi ci sono i pomodori e le albicocche. L’idea è di Sara Farnetti, nutrizionista del Policlinico Gemelli di Roma, esperta di alimentazione funzionale.
Questa dieta fa bene alla salute, permette di mantenersi leggeri e soprattutto aiuta la pelle e l’abbronzatura. In questa stagione, infatti, sono diffusi i frutti ricchi di licopene e non è un caso. Attenzione però non è vero che abbuffandosi di carote la nostra tintarella sarà perfetta. Proteggeremo sicuramente la nostra pelle, ma in minima parte, usate comunque una crema solare e in caso di eritema fatevi aiutare da un integratore.
Sfatiamo l’idea che esistano alimenti in grado di aumentare la produzione di melanina. E’ vero però che alcuni alimenti aiutano a migliorare l’incarnato regalando un colorito dorato, e che altri, grazie al loro potere antiossidante, sono utili a difendere la pelle dall’azione dannosa dei raggi solari che aumentano la produzione di radicali liberi.
Racconta l’esperta. Nel piatto devono esserci almeno tre colori: in questo modo si è sicuri di assumere carotenoidi, flavonoidi e le vitamine. Si sicuro possiamo orientarci tra giallo, rosso e verde, contenuto dagli ortaggi come gli spinaci, ricchi di ferro, il peperone verde e gli asparagi, oltre alla più classica delle insalate. Mi raccomando la verdura è bene consumarla a crudo o leggermente sbollentata. La soluzione migliore è un bel pinzimonio che permette di fare il pieno di Orac, ovvero l’unità di misura che determina il potere antiossidante di un alimento (Oxygen Radical Absorbance Capacity). Per il condimento: poco sale, un goccio di olio d’oliva e un po’ d’aceto balsamico.
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