Come fare per non ingrassare in quarantena? L’emergenza causata dal Coronavirus e il conseguente isolamento sociale hanno portato le persone a doversi confrontare con la necessità di mantenersi in forma senza affidarsi a possibili diete fai da te e la tentazione che la noia comporta di mangiare junk food come se non esistesse un domani. Ecco alcuni consigli per trovare un equilibrio.
Non saltare il pasto
Il primo consiglio da seguire per non ingrassare in quarantena è senza dubbio quello di non saltare i pasti. Per mantenersi in forma e in salute è bene seguire un regime alimentare che comprenda i cinque canonici pasti della giornata. A meno che non siate persone che lo seguono da molto è consigliato anche mettere da parte per un poco il digiuno intermittente, soprattutto se non si ha la possibilità di fare movimento. Il problema sta nella noia e nei suoi effetti: distribuendo i pasti normalmente, in modo che possano sostenere l’organismo in modo adeguato si dovrebbe riuscire anche a non cadere nella trappola del junk food oltre che ad assicurare un vero sonno ristoratore la notte.
E’ anche importante evitare alcuni cibi e abitudini a essi correlati: in particolare bisognerebbe abbattere il consumo di zuccheri raffinati e fritti e l’uso eccessivo di grassi come il burro, la margarina e lo strutto a favore dell’olio d’oliva. Insieme agli alimenti indicati sarebbero da mettere al bando anche i cibi già pronti perché contenenti troppo sale. Se possibile, sarebbe anche da preferire la cottura al forno o al cartoccio rispetto ai soffritti e la cottura in padella. L’alcol deve essere evitato.
Colazione pasto importante
La colazione rimane uno dei pasti più importanti: essa può essere caratterizzata da porridge d’avena e succhi di frutta, tanto quanto da albume d’uovo e pane tostato: l’importante è che risulti equilibrata e che sia in grado di darvi la giusta carica evitando il più possibile dolci con troppi zuccheri.
Gli spuntini, croce e delizia di tutti, sarebbe meglio che fossero caratterizzati solo da frutta, verdura e yogurt: essi devono aiutare la persona ad arrivare al pasto principale senza però appesantire troppo. Il consiglio? Puntate sui frutti di bosco o di stagione: lamponi, mirtilli, una mela. Le opzioni sono davvero tante: anche una manciata di frutta secca può rappresentare un ottimo spuntino.
Attenzione però a non eliminare i carboidrati dalla vostra dieta: il consiglio è quello di scegliere quelli più digeribili e ricchi di fibre come il riso o la pasta integrale.
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