Il decalogo alimentare per arrivare in forma al Natale

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Sottrarsi alle meraviglie culinarie del Natale non è proprio possibile, bisogna però darsi delle regole per evitare di prendere troppo peso e trasformare un piacere, in un’abitudine dannosa per la salute. Hanno stilato un interessante decalogo gli esperti dell’Osservatorio Grana Padano: dieci semplice regole per mangiare bene e leggero ed evitare gli stravizi natalizi.

Il pool di medici, che ha elaborato la guida, ricorda che la dieta degli italiani è sempre meno mediterranea, nonostante il recente riconoscimento Unesco, perché si consumano in media il 30% di grassi in più. Sarebbe, invece, meglio favorire una dieta ricca di fibre, cerali e ovviamente fare un po’ di attività fisica.

Le regole alimentari per le feste di Natale:

  • Bisogna bere molta acqua. E’ quindi importante non far mai mancare sulla tavola natalizia abbondanti caraffe di acqua, naturale o frizzante, mentre bisogna limitare il consumo di bibite e bevande alcoliche.
  • Preferire l’olio al burro, sia come condimento sia come base in cucina. Evitare inoltre di soffriggere la cipolla o l’aglio. Meglio farli imbiondire con solo un po’ di vino bianco
  • Le cotture sono molto importante: bisogna favorire quelle al vapore, alla piastra, alla griglia o al forno, evitando le fritture.
  • L’olio d’oliva, possibilmente extravergine, deve essere usato a crudo e dosato con il cucchiaio anziché versandolo direttamente dalla bottiglia. Per limitare la quantità di olio necessaria, si possono utilizzare liberamente l’aceto (anche balsamico) o il limone.
  • Favorire il consumo di pesce a quello di carne.  Imparare a cucinare piatti a base di verdure, cereali e legumi.
  • Limitare il consumo di salumi, gli antipasti elaborati e i formaggi grassi.
  • Poco sale, sia per gli adulti sia per i giovane. Per esaltare il gusto dei piatti, si possono usare le erbe aromatiche e le spezie.
  • La frutta deve sostituire il dolce, può andare bene anche il sorbetto a base d’acqua.
  • Fare sport almeno due volte la settimana e camminare dopo i pasti per favorire la digestione. Inoltre, cercare di muoversi di più. Ci vuole poco, basta non usare l’ascensore o ogni tanto spostarsi a piedi.

,Durante le feste è normale commettere qualche peccato di gola.  La regola deve essere: meglio concedersi gli alimenti ipercalorici graditi solo durante la giornata di Natale e durante il pranzo o il cenone di Capodanno; durante tutte le altre giornate del periodo delle festività, bisogna evitare gli eccessi.

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