Nella lista dei buoni propositi per il nuovo anno possiamo includere anche i cambiamenti alimentari. Ecco, allora la nostra To Do List per iniziare il 2014 con il piede giusto. Come si dice… anno nuovo, vita nuova!
- Non saltare la prima colazione: sembra una banalità, ma la colazione è davvero il pasto più importante della giornata poiché ci fornisce l’energia di cui abbiamo bisogno e consente al metabolismo di riattivarsi. È un errore evitare di fare colazione nel tentativo di perdere peso più velocemente. Molti studi, infatti, hanno dimostrato come le persone che saltano completamente la prima colazione rischiano di introdurre una percentuale più alta di calorie nel corso della giornata, nonostante abbiano saltato un pasto. Una colazione bilanciata deve apportare circa il 20-25% delle calorie totali giornaliere.
- Introdurre cibi integrali nella dieta: gli alimenti preparati con i cereali integrali apportano notevoli benefici, anche alla linea. I cereali integrali, infatti, sono ricchi di fibre, contengono maggiori proprietà nutrizionali, sono ipocalorici e hanno un ottimo potere saziante. La dose equilibrata di cereali integrali è di 80 g a persona.
- Ridurre l’uso del sale: il sale, se in eccesso, oltre ad essere un temibile nemico della salute è anche un pessimo alleato della linea poiché favorisce la ritenzione idrica… e di conseguenza anche la tanto odiata cellulite. L’eccesso di sodio, inoltre, favorisce anche l’obesità. Chi consuma cibi salati con una certa regolarità, infatti, ha la tendenza ad ingrassare non tanto per il sale il sé per sé, che non ha calorie, ma per la sete di bevande zuccherate (o alcoliche) che provoca. Secondo le indicazioni dell’OMS (Organizzazione Mondiale della Sanità) gli adulti dovrebbero consumare meno di 5 g di sale (pari a 1 cucchiaino).
- Mangiare poca carne: è importante ridurre il consumo di carne, soprattutto se rosse, a non più di 3 volte alla settimana, inclusi gli affettati. Le carni bianche (pollo, tacchino, coniglio) sono in genere da preferire perché sono povere di grassi e facilmente digeribili. Contrariamente a quanto si crede, inoltre, hanno anche un buon contenuto di ferro (100 grammi di pollo e tacchino contengono rispettivamente 1,5 e 2,5 grammi di ferro).
- Consumare legumi: i legumi in una dieta equilibrata non devono mai mancare e con i cereali integrali sono un abbinamento perfetto. I legumi vantano un valore biologico e un alto valore energetico, sono ricchi di proteine di buona qualità, possiedono aminoacidi essenziali, minerali (anche il calcio e il ferro), fibre e un buon contenuto di vitamine B1, PP.
- Bere molta acqua: per consentire ai reni di svolgere il loro lavoro di disintossicazione del corpo ed evitare la disidratazione è importante bere dai 6 agli 8 bicchieri di acqua al giorno.
- Mangiare 5 porzioni di frutta e verdura al giorno: con la regola aurea del 5 si intendono 2 porzioni di verdura e 3 di frutta, come minimo, ogni giorno. Per porzioni si intende, ad esempio, un frutto intero (mela, pera, arancia) o 2-3 piccoli (albicocche, susine), un piatto di insalata (almeno 50 grammi), un mezzo piatto di verdure cotte o crude, una coppetta di macedonia o un bicchiere di spremuta o di centrifugato. In generale, per un adulto con una dieta da 2000 calorie al giorno, si calcolano 50 grammi di insalata, 250 grammi di ortaggi (a crudo) e 150 grammi di frutta per ogni porzione.
- Allenarsi almeno 3 volte a settimana: l’attività fisica, anche se non rientra propriamente nei buoni propositi dietetici, va a braccetto con la corretta alimentazione. E se proprio non riuscite a fare esercizio fisico 3 volte a settimana, basta praticare 30 minuti di attività fisica moderata 5 volte alla settimana. Il Ministero della Salute lo consiglia da oltre 15 anni, il Ministero della Sanità. È sufficiente una camminata a passo veloce o una bella pedalata in bici!
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