Che cosa vuol dire essere nutritariano? È uno stile di vita. È un modo di mangiare in modo sano solo esclusivamente per nutrirsi e soddisfare la fame, non la gola. Questo programma è stato elaborato dal dottor Joel Fuhrman, medico ricercatore e direttore della Nutritional Research Foundation.
Come si diventa nutritariano?
Bisogna eliminare la dipendenza dal cibo
Non bisogna cercare la dieta miracolosa ma limitarsi aa mangiare nel modo più sano possibile. Per quanto reclamizzate e popolari, le diete semplicemente non funzionano.
Consumare un’insalata mista
Non è un contorno ma il pasto principale. Che cosa deve contenere? Lattuga, pomodori, cipolla e almeno una verdura crocifera cruda come il cavolo verde o rosso, la rucola, il crescione o il cavolo cinese. Ma anche peperoni rossi e gialli, carote cetrioli, funghi saltati in padella, broccoli, ravanelli.
Frutta secca tutti i giorni
Vanno consumati con la verdura perché aumentano l’assorbimento delle sostanze fitochimiche presenti nelle verdure stesse.
Poca carne
In che quantità? 40 gr per le donne, 70 gr per gli uomini. L’ideale sarebbe considerarla come un ingrediente per insaporire una ricetta e non come l’elemento principale.
Attenzione ai condimenti
Di origine vegetale come la salsa di pomodoro o l’hummus.
Una porzione di legumi al giorno
Sono dei prodotti versatili, che sostituiscono perfettamente la carne, e sono superiori ai cereali integrali e dovrebbero essere la fonte di amidi preferenziale per i diabetici.
Frutta fresca tutti i giorni
Scegliete frutta di stagione e non fate mancare una porzione di frutti di bosco alla vostra dieta.
Photo Credits | Shutterstock / Thinkstock
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