Contro l’afa e il caldo, l’organismo attiva due particolari meccanismi per mantenere più fresca la temperatura corporea: riduce il consumo di energia per le attività di base e aumenta la produzione di sudore.
Tenendo conto di questi due elementi fondamentali; la dieta per affrontare l’estate deve essere mediamente più leggera del normale, ad esempio, con una temperatura di 28-30° occorrono 250-300 kcal in meno al giorno, e fortemente idratante: bisogna bere molto e scegliere alimenti ricchi di sali minerali per reintegrare quelli persi con il sudore.
Le verdure sono senza dubbio i primi alimenti da privilegiare nei mesi estivi: danno pochissime calorie, sono freschi, ricchi di acqua e sali minerali, e, grazie alla presenza di fibre favoriscono il senso di sazietà. Per questo, iniziare il pranzo con una bella insalata mista costituisce senza dubbio un’ottima abitudine, che tra l’altro riduce il rischio di fermentazioni gastriche, più frequenti nel periodo caldo.
A metà mattina, o nel pomeriggio, la frutta fresca diventa perfetta per aiutare l’eliminazione delle tossine, reidratare l’organismo e fornirgli quegli zuccheri di rapida assimilazione necessari per mantenere la giusta tonicità. Sono da evitare arachidi, pistacchi e tutta la frutta con guscio a causa dell’alto contenuto di calorie.
Il terzo alimento perfetto per l’estate è il pesce, povero di grassi e con un ottimo contenuto di proteine e di minerali. Per godere appieno dei suoi pregi nutritivi è meglio cucinarlo ala griglia, al vapore o al cartoccio, limitando, invece, la frittura.
Attenzione, però a non considerare pesce gamberi, astici, cozze e vongole: i primi sono crostacei (come anche aragosta, granchi e scampi), mentre i secondi sono molluschi (come arselle, fasolari, cannolicchi e capesante), prodotti ittici buonissimi ma con caratteristiche nutritive ben diverse dal pesce: sono infatti più difficili da digerire e contengono quantità più elevate di colesterolo.
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