Coronavirus, mangiare sano durante la quarantena

La quarantena obbligatoria a causa del Coronavirus ha portato una buona fetta della popolazione a dover combattere contro l’insano istinto di mangiare per scacciare la noia, tutto il frigorifero e la dispensa.  Vediamo insieme come rimanere il più possibili ancorati al concetto di mangiare sano nel corso di questo periodo.

mangiare sano quarantena covid-19

Equilibrio tra pasti e piccoli sgarri

Uno strappo alla regola ogni tanto non è da considerare una tragedia: un pezzettino di dolce o un pacchetto di patatine tanto desiderato possono rappresentare una mano santa per una psiche provata dallo stress, soprattutto in una situazione come quella attuale dove il mantenere al top il proprio sistema immunitario evitando la produzione di cortisolo deve essere considerato una priorità essenziale da perseguire.

Questo significa che è importante trovare un equilibrio e per farlo, come spesso sottolineano gli studiosi, è basilare fare la lista della spesa in modo oculato, a stomaco pieno e senza dare il via libera a qualsiasi tipo di vizio. Partendo da un presupposto: quello di mantenersi in salute e non per forza perdere peso. E’ importante infatti stare attenti a causa della forzata immobilità verso l’esterno ma questo non deve divenire una malattia che rischia di mettere a repentaglio la propria salute mentale. Ecco quindi che tra un esercizio fatto in casa e l’altro per sgranchire i muscoli, si deve mangiare sano consumando frutta e verdura in quantità, concedendosi qualcosa di buono che sia il più possibile poco lavorato e non pieno di zuccheri.

Come regolarsi per mangiare sano

mangiare bene con frutta e verdura

Sottolineando che il miglior modo di resistere alle tentazioni è quello di porle in luoghi di non facile accesso, è importante privilegiare, nel corso di questa quarantena, il consumo di alimenti che possano aiutare l’organismo a stare bene e rimanere in forma. Questo significa che compatibilmente con le proprie esigenze medico alimentari è consigliato dare il via libera a verdure crude e frutta secca. Quest’ultima deve essere dosata con attenzione, in particolare se si parla di arachidi con guscio e semi di zucca tostati: fanno bene ma se mangiati con giudizio.

Per ciò che concerne i pasti è consigliato favorire il consumo di insalata o verdure crude e di cereali a basso indice glicemico alternandoli con quelli senza glutine come il grano saraceno, la quinoa, il riso basmati o riso nero, il riso integrale, il miglio, l’avena. In questo modo si può sfruttare al top l’energia che gli stessi possono fornire rimanendo il più possibile leggeri.  Via libera anche a carni magre, pesce, uova, formaggi magri come la ricotta vaccina.

 

 

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