Allo scopo di contrastare il freddo e la stanchezza psichica, è utile un più frequente ricorso a cibi caldi ed eventualmente piccanti: il caldo e il piccante ci danno infatti la percezione di aumentare la nostra energia fisica a costo calorico zero. A questo proposito si possono utilizzare varie opzioni «liquide»: tè (soprattutto il tè verde), tisane, brodi, passati, minestre, minestroni e zuppe. Se si rimane fuori casa tutto il giorno, ci si può organizzare utilizzando il thermos.
Il caldo e il piccante consentono di evitare cibi ad alta densità calorica (cioccolato, merendine, cracker, formaggi, salumi, pizze, patatine) e di risparmiare almeno 400-500 calorie al giorno che, unite ad un aumento di attività fisica quotidiana di 200-300 calorie, garantiscono un dimagrimento di 100 grammi al giorno in salute e un recupero del giusto peso in meno di 2 mesi. Gli ortaggi da mangiare in inverno: oltre ai cibi caldi e liquidi, d’inverno sono fondamentali i cibi colorati; l’ideale sarebbe consumare ogni giorno un chilo di ortaggi e 300 grammi di frutta di stagione scelti nei cinque colori principali per garantirsi un costante effetto saziante (con poche calorie), disintossicante e antiossidante.
Blù-viola: barbabietole, carciofi e trevisana
Verde: catalogna, cavolfiori, cavolini di Bruxelles, cicoria, coste, erbette, indivia, lattuga, rape, sedano, spinaci e kiwi
Bianco: cipolle, finocchi, funghi, patate americane, porri, banane, castagne, mele e pere
carote, zucca, ananas, arance, cachi, mandaranci, mandarini e pompelmi
Rosso: arance rosse
Un suggerimento: la minestra di caciucco che tonifica
ingredienti per 4 persone: 150gr seppie, 150gr calamari, 150gr cozze, 150gr polipo, 150gr razza, 150gr palombo, 50gr sedano, 200gr cipolle , 100gr pane tostato , 2 cucchiai olio di oliva , 500gr pomodori pelati , 1 bicchiere vino bianco secco , 1 spicchio aglio , origano, sale, peperoncino, prezzemolo.
Rosolare nell’olio il trito di cipolla, sedano, aglio e origano. Aggiungere i pomodori, poi metà del pesce. Versare vino e acqua e dopo pochi minuti aggiungere il resto del pesce e il prezzemolo. Far cuocere e servire con pane a dadini e peperoncino.
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