Pochi giorni a Natale e soprattutto pochi giorni alle grandi abbuffate. Qualcuno inizierà già da questo weekend la famosa cura all’ingrasso. Come difendersi dalla tradizione e soprattutto dalla gola? Cercando di portare in tavola dei cibi gustosi, ma anche salutari. È vero che Natale giunge una volta l’anno, ma i danni possono essere tremendi se non si sta un po’ attenti.
Non tutto ciò che è buono, è anche dannoso. Questo è la prima cosa da tenere in considerazione. Cerchiamo quindi di fare il pieno di prodotti ricchi di acidi grassi essenziali omega 3 e di molte verdure e frutta anche durante le festività natalizie. Non dovrebbe essere così difficile. Qualche consiglio è arrivato dagli esperti che si sono riuniti a Villa San Benedetto Menni di Albese con Cassano (Co) durante la cena “Sapori per la mente. Scienza e passione”. Giampaolo Perna, direttore scientifico e primario del Dipartimento di Neuroscienze Cliniche di Villa San Benedetto Menni, ha commentato:
Oltre agli Omega 3, presenti peraltro anche nelle noci, le spezie contribuiscono al benessere psichico, in particolar modo il curry. I flavonoidi che si trovano nel tè verde, nel cioccolato fondente, nel cacao e nel vino (nel quale è contenuto anche il resveratrolo) stimolano le capacità cognitive. A proteggere il cervello dall’invecchiamento ci pensano le vitamine D, C (di cui sono ricchi gli agrumi) ed E. Vale la pena sottolineare, infine, che anche alcune piante aromatiche come la menta e la salvia hanno dimostrato proprietà positive per il funzionamento cognitivo.
Portate quindi in tavola la frutta secca, che oltre a essere ricca di omega 3, contribuisce ad abbassare il colesterolo. Promosso poi il pesce, soprattutto quello azzurro. Per la verdura e la frutta, favorite asparagi e spinaci, avocado ricchi Vitamina E, limoni, arance e carote, con cui fare il pieno di Vitamina C. Sono importanti anche i funghi, il latte e i cereali, è poi ottimo il curry, lo zafferano, basilico, l’origano e il rosmarino. Sono anche un alleato per eliminare il sale in eccesso.
Per essere sicuri di non commettere errori nutrizionali a tavola (o almeno essere consapevoli di quanto si stia esagerando) è importante seguire una serie di regole: sono piccoli consigli, ma possono fare la differenza sia sulla salute sia sulla bilancia:
- Fare la lista della spesa. È un’abitudine fondamentale per evitare di spendere soldi inutili e soprattutto per evitare di acquistare alimenti sbilanciati a livello nutrizionale. A Natale è un po’ complicato, ma in questo modo è possibile avere chiaro che cosa si sta portando in tavola.
- Mangiare lentamente. Non dovrebbe essere un problema a Natale, ma è bene masticare piano. Si dice che la prima digestione inizi proprio in bocca, ed è vero. Come mai? È qui che il cibo viene preparato alla corretta digestione e ingoiare bocconi troppo grossi e rapidi tende ad appesantire il lavoro dell’intestino.
- Apparecchiare la tavola con creatività. I dettagli sono importanti. Cercate quindi di preparare con cura la tavola di Natale, evitando i piatti troppo grandi. L’occhio può ingannato e di conseguenza si può domare lo stimolo della fame cercando di imbrogliare con le decorazioni. Questo vale anche nella preparazione dei piatti.
- Non saltare i pasti prima di Natale. C’è gente che digiuna prima di mettersi a tavola per le feste. È un errore perché si arriva il 25 con una fame tremenda e si rischia di mangiare ancor di più del necessario. Prevedete quindi cinque pasti al giorno, di cui due merende a base di frutta. I pasti non devono essere troppo calorici, ma depurativi. Quindi sono perfette le minestre, le zuppe, le creme di verdura. Inoltre, non dimenticatevi di bere tanta acqua e tisane drenanti.
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