Diciamocelo pure: anche se siamo a dieta è difficile rinunciare alla colazione con cornetto e cappuccino; eppure affinché la colazione possa dirsi sana ed equilibrata sarebbe bene aggiungerci anche frutta fresca e yogurt e sostituire alla brioche, le fette biscottate spalmate con un velo di marmellata oppure i cornflakes con il latte.
Se è vero che la colazione deve fornire l’energia necessaria per affrontare la giornata, è vero anche che deve dare all’organismo anche una buona dose di proteine e carboidrati, meglio se accompagnati da minerali e vitamine.
Per questo, oltre a latte e yogurt, che sono in grado di fornire calcio, vitamine e proteine, deve esserci spazio per i carboidrati complessi che forniranno l’energia per le ore successive, e quindi cereali, fette biscottate e biscotti, magari con l’aggiunta di piccole dosi di marmellata o di miele per fornire energia pronta; ciò va aggiunta anche una porzione di frutta fresca, in grado di regalare un mix di fibre, antiossidanti e vitamine.
La colazione giusta dovrebbe fornire il 20% del fabbisogno calorico giornaliero, circa 400 calorie e, oltre ad essere saziante, deve essere anche leggera e facilmente digeribile; se siete tra coloro che non riescono a mangiare al mattino, provate a fare una cena più leggera in modo da essere pronti per la colazione.
Vediamo, nel dettaglio, le calorie e i pro e i contro di due tipiche colazioni all’italiana, quella classica e quella a base di cornetto e cappuccino.
La colazione tradizionale è quella composta da una tazza di latte e caffè con un cucchiaino di zucchero, cinque biscotti secchi o tre fette biscottate con due cucchiai di marmellata; questo pasto fornisce circa 350 calorie e per essere più equilibrata va aggiunto un frutto. Per coloro che svolgono un lavoro sedentario sono da preferire i biscotti integrali e il latte parzialmente scremato.
La colazione veloce, che sta prendendo sempre più piede tra gli italiani è quella a base di brioche e cappuccino che fornisce circa 380 calorie; se volete limitare i danni per la linea scegliete una brioche vuota, senza creme aggiunte.
Inoltre, a questa colazione mancano le vitamine e le fibre della frutta, oltre a contenere anche poche proteine; infine, la brioche contiene molti più grassi rispetto ai biscotti secchi e alle fette biscottate: pertanto, colazione dolce sì, ma con un occhio alla linea e alla salute.
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