Quali sono i cibi autunnali da consumare per mantenere una dieta sana? L’autunno è arrivato ed ha portato con sé non solo delle temperature più miti, ma anche tutta una serie di alimenti che possiamo portare in tavola.
I principali cibi autunnali da consumare
Cibi autunnali che con i loro nutrienti possono aiutarci a stare bene e a seguire una dieta sana ed equilibrata. La regina di questi alimenti è senza dubbio la zucca. Questa può essere utilizzata per dar vita a moltissimi piatti autunnali gustosi e al contempo rifornirci di vitamina A e di vitamina C in particolare. A differenza di quello che si crede è molto versatile.
Possiamo utilizzarla come contorno o prepararci delle ottime polpette da cuocere in forno, leggere e gustose. Possiamo utilizzarla anche per dolci leggeri di diversa tipologia. Ovviamente questo non è l’unico ortaggio presente tra i cibi autunnali in grado di farci del bene.
Tra i cibi autunnali che possiamo consumare ci sono anche i carciofi, i quali sono possibili da raccogliere da ottobre a maggio. I mesi autunnali sono quelli nei quali è possibile trovarne di migliori e consumarne a volontà. Questo ortaggio è ricco di zinco, rame, fosforo e potassio e il suo alto contenuto di fibre consente di sostenere un’ottima motilità intestinale. Importante: è uno degli ortaggi più ricchi di proteine e carboidrati.
Tra i cibi autunnali immancabili le mele: hanno anch’esse il ruolo della regina. Le loro fibre consentono di poter contare su un ottimo senso di sazietà e una digestione facilitata. Grazie al loro livello di antiossidanti e sostanze fitochimiche aiutano ad abbassare il livello della glicemia. Hanno poi il pregio di essere un cibo ipocalorico visto che una singola mela di solito contiene circa 52 cal.
Via libera anche alla patata dolce
Sulla stessa linea, tra i cibi autunnali, incontriamo la melagrana: tante fibre e tanti antiossidanti. Questo la rende uno cibi dei più adatti se si vuole perdere peso e combattere i radicali liberi. Secondo alcune ricerche sarebbe anche in grado di combattere l’ipertensione.
Tra gli ortaggi che non dovremmo mai far mancare all’interno della nostra dieta contenente cibi autunnali vi è anche la patata dolce. Non solo possiede il doppio delle fibre degli altri tuberi ma è una fonte perfetta di magnesio, ferro e vitamina A utile per combattere le infiammazioni. Ha meno calorie della patata normale essendo una radice e può essere utilizzata sia per fare dolci che per preparare primi o contorni gustosi.
Infine, ma non per importanza abbiamo le barbabietole, il cavolfiore e i funghi. Si tratta di alimenti dal basso valore calorico ma decisamente ricchi di minerali e nutrienti. Perché non affidarsi a loro?
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