I cibi sazianti per non sentire la fame

Per molte persone l’estate coincide con un minor appetito e voglia di assumere solo liquidi; per altri invece l’estate, complice il maggior dispendio di energie e di attività fisica, rappresenta il momento in cui si ha sempre fame.

Secondo l’INRAN, l’Istituto Nazionale di Ricerca per gli Alimenti e la Nutrizione, per placare quel costante languorino basta mangiare degli alimenti anti fame, ossia in grado di dare un senso di sazietà duraturo, senza rischiare di trovarsi a due ore dal pasto con la voglia di uno spuntino ipercalorico.

Al primo posto della lista dei cibi antifame ci sono quelli ricchi di proteine, come le uova, la carne, i legumi e il pesce; anche i grassi sono sazianti in quanto vengono metabolizzati lentamente, ma siccome rendono pesante la digestione, oltre a far ingrassare, è meglio evitarli.

La soluzione migliore è orientarsi sulle fibre, che aiutano a tenere pulito l’intestino e ad assorbire gli zuccheri; le fibre andrebbero preferibilmente accompagnate da formaggio, carne bianca e uova, altrimenti torneremmo ad avvertire la fame dopo poco tempo. Un altro stratagemma per non sentire la fame è quello di mangiare poco ma spesso, in modo da non tenere il metabolismo alto che ci porta ad avere un senso di fame molto alto.

 

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