Combattere la stitichezza a tavola è davvero un ottimo metodo per aiutare il proprio intestino a lavorare meglio. Purtroppo la stipsi può essere molto invalidante e alla lunga dare anche degli effetti collaterali gravi, tra cui infezioni e infiammazioni di diverso tipo. Tempo fa, per contrastare la pancia gonfia, vi avevamo proposto una dieta di tre settimane che aveva proprio come obiettivo quello di favorire il regolare transito intestinale.
La dieta era strutturata in tre fasi: la prima per riattivare l’intestino, la seconda per rivitalizzare la flora e infine l’ultima per sgonfiare. Ma quali sono i cibi indicati in questo regime alimentare? Prima di tutto bisogna considerare che non si sta parlando di un programma ipocalorico per perdere peso, quanto di un piano alimentare per rieducare il nostro apparato digerente, che purtroppo si è un po’ inceppato. È quindi auspicabile evitare una selezione drastica dei cibi, a favore di una dieta varia e ben equilibrata. Detto ciò ci sono dei prodotti che vanno assolutamente consumati e dei prodotti, invece, che potrebbero essere controproducenti e vanno assunti in piccole dosi.
Per riattivare l’intestino è molto importante assumere cibi che in grandi quantità possono avere anche effetti lassativi. Prima cosa quindi, favorire una dieta complessivamente vegetariana, limitando la carne a pochissime volte la settimana. Sì quindi a tanta frutta, come i kiwi e le prugne, ma anche alla verdura, soprattutto cruda e bollita, come le carote e carciofi. Sono promossi i semi di lino e il brodo di carne. Bere è davvero molto importante, quindi portatevi sempre con voi una bottiglietta d’acqua e sforzatevi di consumarne quanta più possibile.
Evitate le bevande gassate e industriale, che possono creare acidità e poi spesso sono molto zuccherate. La mattina fate lo sforzo di bere, appena alzati, un bicchiere di acqua tiepida per stimolare il transito intestinale. È molto utile, non solo la frutta secca, ma anche l’acqua d’ammollo. Potreste quindi consumare l’acqua in cui avete messo in ammollo le prugne, oppure far cuocere qualche minuto le vostre prugne secche e alcuni pezzettini di mela in acqua e poi consumarne il liquido.
La seconda settimana è quella dedicata ai probiotici, per rivitalizzare la flora intestinale. Per farlo, in commercio, ci sono moltissimi integratori alimentari estremamente efficaci che possono affiancare tranquillamente la dieta. Il cibo probiotico per eccellenza ovviamente è lo yogurt bianco naturale, ma non a tutti piace. Vanno bene anche quelli alla frutta (state solo attenti al quantitativo di grassi) e quelli addizionati con una dose supplementare di probiotici. Lo yogurt consumato la mattina con 30 grammi di fibre può essere il modo più opportuno per dare il buongiorno al vostro intestino.
La terza fase è quella per sgonfiare la pancia e di conseguenza fare in modo che l’intestino riprenda la sua normale attività. Le fibre devono essere integrate nella dieta e soprattutto devono essere una costante, ovviamente senza esagerare. Sì quindi a crusca, avena, cereali integrali, ma anche a tanta verdura come insalata, finocchi, coste, melenzane, fagiolini, cavoli e legumi di qualsiasi natura. Sono d’aiuto anche i fichi, l’uva, le more, le pesche e i kiwi (che abbiamo nominato anche nella prima fase).
Cercate di evitare o ridurre al minimo il consumo di limoni, riso, tè, i cibi molto speziati, ma anche le mele crude o le banane, che potrebbero aumentare la stitichezza. Per aiutare il vostro intestino a lavorare meglio i primi che si devono dare da fare siete voi. In che modo? Con po’ di ginnastica. Fare movimento (anche solo passeggiare) favorisce il transito intestinale, così come condurre una vita regolare, mangiando a orari abbastanza precisi e dedicando il giusto tempo al pasto (sono banditi i panini ingurgitati in piedi al volo in un bar), evitando il consumo di alcolici e le sigarette.
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