Colazione, i cibi che causano felicità

Quali cibi consumare a colazione per sentirsi felici? Vediamo insieme quali sono gli alimenti che per proprietà nutrizionali e composizione fanno bene al corpo e alla mente.

colazione estiva

Importante fare una buona colazione

Uno dei primi obiettivi ai quali dobbiamo puntare quando facciamo colazione è quello di avere una buona dose di energia per affrontare in modo corretto la giornata. Se i cibi che ingeriamo sono in grado anche di darci buonumore ancor meglio. Questo primo pasto della giornata non deve essere sottovalutato perché abbiamo bisogno di nutrienti che è in grado di darci. Soprattutto dopo il lungo digiuno derivante dal sonno notturno.

Purtroppo la colazione viene spesso sottostimata e condotta in modo sbagliato. C’è chi beve solo un caffè e chi la riempie di zuccheri in modo esagerato. La verità è che per sentirsi felici e godere della giusta energia bisogna puntare a dare spazio principalmente ai carboidrati complessi. E questo a prescindere che si dia spazio a una colazione dolce o salata. Bisogna evitare i picchi glicemici, che non solo fanno male al fisico ma sono casa anche di una diminuzione del tono dell’umore.

Carboidrati complessi e omega 3 a volontà

Colazione leggera nutriente cosa mangiare

I carboidrati complessi ci aiutano a regolare meglio i livelli di zucchero nel sangue. Dobbiamo quindi dare maggiore spazio a cereali, biscotti e alimenti che contengano farine integrali e di conseguenza buoni dose di fibre. Non solo ci aiutano a regolare la glicemia ma ci consentono di sentirci sazi e aumentano le nostre riserve energetiche.

La colazione può comprendere anche buone fonti di omega3. Se si amano dolci le colazioni questo significa dare spazio a semi oleosi come quelli di lino o i semi di Chia. E ancora all’avena e ai frutti di bosco. Tra gli alimenti da consumare a colazione, soprattutto se si ama il salato, anche pesci come tonno e salmone.

A meno che non si soffra di una patologia che ne sconsiglia l’uso, anche mangiare soia a colazione fa bene. Questo dipende dalle alte dosi di triptofano, il precursore della serotonina conosciuta come ormone della felicità. Non dobbiamo dimenticare che gli alimenti a base di soia sono ricchi di isoflavoni, ottimi per prevenire malattie. Bisogna però fare attenzione a non consumare troppa soia perché potrebbero presentarsi disturbi intestinali o tiroidei a causa di fitoestrogeni contenuti nella stessa.

Pensando tu una colazione completa che faccia bene ci renda felici non dobbiamo escludere una porzione di frutta o di verdura. le vitamine e i minerali contenuti in esse infatti sono basilari per mantenerci in buona forma. Il kiwi è senza dubbio il frutto migliore per vitamina C, ferro e calcio. per quel che concerne la verdura meglio dà spazio a quella foglia verde.

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