Quando si è costretti a mangiare fuori casa è difficile tener fede ai buoni propositi, soprattutto con i distributori automatici a portata di mano, che spesso offrono solo snack ipercalorici e poco salutari (troppo ricchi di sale o di zucchero). Ma non c’è da disperarsi! Ecco, allora, la nostra top ten degli spuntini light, ma golosi!
Secondo gli esperti, lo spuntino ideale non dovrebbe superare le 150-200 Kcal per porzione o per 100 grammi. Inoltre, è preferibile orientarsi su snack con il minor contenuto di grassi, meglio ancora se forniscono anche proteine di buona qualità, fibre alimentari e Sali minerali, come ad esempio:
- Yogurt magro: a fronte di un esiguo apporto calorico (1 vasetto da 125 g ha 45 kcal), lo yogurt ha un ottimo potere saziante ed è una buona fonte di probiotici, amici dell’intestino. Si può aromatizzare con un pizzico di cannella o di vaniglia, provate e vi leccherete i baffi!
- Cioccolato: è spesso accusato di far venire i brufoli o di promuovere l’obesità, ma si tratta di luoghi comuni da sfatare. È vero che il cioccolato è ricco di calorie, ma anche di endorfine (sostanze che contrastano il dolore e predispongono al piacere) e di teobromina (migliorare la concentrazione e la prontezza dei riflessi), nonché di vitamine e Sali minerali. Inoltre, stimola la produzione di serotonina, il cosiddetto “ormone del buonumore”. 20 grammi e 10 se preferite quello al latte
- Frutta fresca: la frutta è un vero concentrato di vitamine e zuccheri facilmente assimilabili. È ottima per il consumo diretto o anche per la preparazione di frullati come quello al kiwi, ricchissimo di vitamina C. Sbucciate 1 kiwi, tagliatelo a tocchetti e mettete boccale del minipimer, allungando con un po’ di latte di soia o di riso. Frullate per qualche istante e versate nel bicchiere. Mi raccomando, consumatelo al momento!
- Frutta secca: noci, mandorle, arachidi, pistacchi, anacardi, nocciole, pinoli, pecan, ecc. sono ricchi di fibre, proteine, Sali minerali e grassi “buoni”, che fanno bene al cuore e ai vasi sanguigni, poiché contribuiscono ad abbassare i livelli di colesterolo nel sangue. Chiaramente, essendo molto calorica, la frutta secca va consumata con moderazione. Le dosi consigliate non superano i 20-30 g al giorno.
- Frutta essiccata: è ricca di preziosi Sali minerali ed è uno ottimo spuntino. I datteri, ad esempio, sono molto utili per regolare la pressione e si consigliano anche in caso di colite e nervosismo. Le prugne sono un’ottima fonte di ferro e aiutano a combattere la stitichezza, i fichi sono ricchi di fibre e hanno un effetto regolarizzante sull’intestino. Anche le albicocche sono un toccasana per l’organismo, poiché hanno un buon contenuto di potassio, vitamina A e betacarotene.
- Barrette ai cereali: sono degli ottimi spezza fame e potete prepararle facilmente anche a casa. In una ciotola mescolate 50 g di corn flakes sminuzzati grossolanamente con le mani e ½ cucchiaino di amido di mais. In un pentolino mettete 20 g di sciroppo di riso, 5 g di miele e 10 g di zucchero di canna. Aggiungete un goccio di acqua e accendete il fuoco. Quando il mix si sarà sciolto, unite i cereali e mescolate a fuoco moderato per qualche minuto. Spegnete e sistemate l’impasto su un foglio di carta da forno. Con l’aiuto di un coltello date la forma rettangolare e fate solidificare per 1 ora. Con un coltello a lama spessa ricavate delle barrette da circa 20 g. Questo snack ha circa 80 Kcal per porzione.
- Formaggio senza grassi: il formaggio è un alimento ad elevato valore nutritivo poiché contiene, in forma concentrata, la maggior parte dei nutrienti presenti nel latte (abbondante presenza di proteine nobili, calcio, fosforo, vitamina A e riboflavina). Il quark o i fiocchi di latte sono quelli con il minor apporto calorico poiché sono ricchi di acqua. Il quark ad esempio ha solo 90 kcal, mentre i fiocchi di latte intorno alle 100 kcal.
- Gallette di riso: pur non essendo un alimento di per sé dimagrante, sono un buon sostituto del pane perché hanno un elevato potere saziante. Inoltre, non contengono lievito, L’unico neo è l’impatto glicemico, che nel caso del riso raffinato è effettivamente piuttosto alto. Ma per ovviare a questo problema basta comprare le gallette di riso integrali o abbinare alimento proteico (es. prosciutto crudo sgrassato).
- Bresaola: tra tutti i salumi è quello più magro e adatto ad una dieta ipocalorica. È povero di grassi, ma ricco di proteine, Sali minerali e vitamine. 1 fetta di bresaola ha 15 chilocalorie.
- Scatoletta di tonno (al naturale): contiene poche calorie e un buon potere saziante. 100 g di prodotto, infatti, contengono solo 100 chilocalorie. L’unica pecca è l’eccesso di sodio, per questo motivo è preferibile limitare il consumo ad 1 volta a settimana.
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