Cosa mangiare nel periodo estivo? Sicuramente tanta frutta e verdura. È attraverso il consumo dei vegetali, infatti, che il corpo riesce a far fronte al caldo e alla disidratazione. Sono prodotti ricchi di vitamine, di antiossidanti e di sali minerali, preziose sostanze da integrare in quantità a causa dell’aumento di sudorazione.
Il frutto estivo per l’eccellenza è sicuramente l’anguria, chiamata anche cocomero. È composta d’acqua al 95 percento e proprio per questo motivo è estremamente light. Al suo interno possiamo trovare sodio, potassio, ferro, fosforo e calcio, ma anche tante vitamine del gruppo A, C e B.
Ottime anche le fragole, che contengono in media 30 calorie ogni 100 grammi. Potete portarle in spiaggia e mangiarle come merenda. Con questo frutto dolcissimo è possibile assumere tantissima vitamina C. Unico difetto? Sono un alimento non adatto a tutti, perché sono in molti gli allergici.
Molto leggere anche le albicocche, che contengono circa 28 calorie ogni 100 grammi. Se avete necessità di fare il pieno di vitamine o di far fronte ai crampi “estivi”, sono perfette perché estremamente ricche di A e C, ma soprattutto di potassio. Non sono ideali a chi ha problemi di circolazione, perché tendono a gonfiare.
Troviamo sulle nostre tavole, ormai, tutto l’anno il kiwi. Ne basta uno al giorno per soddisfare il fabbisogno di vitimina C dell’intera giornata. È poco calorico (40 calorie ogni 100 grammi) ed è pieno di antiossidanti, per questo motivo il kiwi si utilizza anche come prodotto di bellezza. Volete provarlo? Frullatelo e aggiungetelo a yogurt e un cucchiaino di miele, sarà un’ottima maschera di bellezza idratante.
Bisogna fare un po’ più attenzione alla linea quando si parla di fichi, sono estremamente ricchi di zucchero e contengono 35 calorie a frutto. È quindi un attimo fare il pieno di energia. Per questo motivo se ne consiglia il consumo a merenda e non, invece, durante i pasti. Tra le altre caratteristiche, c’è quella di contenere molto potassio (più delle banane), ferro e magnesio. Si prestano quindi a essere un integratore naturale ideale per contrastare i cali di pressione e non solo, tipici della stagione estiva.
Non c’è solo la frutta. Come abbiamo detto anche la verdura è molto importante e per evitare la dispersione dei nutrienti più importanti, è consigliabile mangiarla cruda. I pomodori sono una manna, freschi e leggeri. Inoltre, aiutano la pelle a mantenersi giovane e la proteggono anche del sole, grazie alla presenza di licopene, antiossidante responsabile del colore rosso. Attenzione, solo a non esagerare con le quantità: proteggono il cuore riducendo la pressione (in estate potrebbe già essere bassa).
Le zucchine sono una verdura davvero molto leggera: 13 calorie per 100grammi e si possono consumare in tanti modi diversi (alla griglia o come base per fare un bel sugo con cui condire la pasta). Se prendere quelle piccole, piccole, con ancora il fiore attaccato, potreste anche mangiarle crude. Sono ricche di vitamina A e C, contengono pochissimi grassi e come l’anguria sono fatte al 94% di acqua. Ma c’è di più. Sono un valido alimento per depurarsi dalle scorie e buttare fuori le tossine. Nella stessa famiglia potete anche variare con del cetriolo, contenenti potassio, ferro, calcio, iodio e manganese.
I fagioli dell’occhio (chiamati così perché hanno una macchiettina nera che li rende simili a un occhietto) sono un altro alimento estivo e si prestano benissimo sbollentati e utilizzati per realizzare qualche bella insalata, magari con i pomodori e il sedano o del tonno. Al loro interno contengono vitamina B1, zinco, fibre e magnesio. Questo prodotto ha una grandissima proprietà, che lo contraddistingue da tutti gli altri prodotti di origine vegetale, durante la cottura non perde le sue qualità nutrizionali.
Photo Credit| Thinkstock
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