Ci sono dei cibi che non devono assolutamente mancare sulla nostra tavola in autunno, perché fanno bene alla salute, sono nutrienti e soprattutto non ingrassano. Quindi se non sapete mai che cosa mangiare, prendete carta e penna e provate a segnare questi ingredienti, che sono abbastanza di uso comune.
10 cibi ipocalorici autunnali
1. Zucca
La zucca è ideale per vellutate, minestre ma anche come contorno.
2. Avena integrale
Potreste preparare il porridge che contiene avena integrale, frutta cotta e latte vegetale.
3. Radicchio rosso
4. Riso Integrale
Il suo gusto un po’ amaro lo rende piacevolissimo sia nel risotto sia mangiato semplicemente alla griglia o crudo in insalata.
4. Cavolfiore e crucifere
È una verdura importantissima, ricca di ferro, e consumata bollita con un filo di olio crudo e pepe è eccellente, sazia e non ingrassa.
5. Verza, cotta e cruda
Si dice che quella “buona” si colga dopo la prima gelata, ma sui banchi del mercato troverete già la prima saporita in questo periodo.
6. Funghi, leggeri con gusto
Le calorie dei funghi sono praticamente a zero, bisogna però fare molta attenzione a come vengono cucinati perché raccolgono molto condimento (dalle 20 calorie per 100 gr dei funghi prataioli coltivati, alle 26 calorie per 100 gr. dei porcini).
7. Legumi
Fagioli, lenticchie, piselli e fave. 100 grammi di lenticchie equivalgono, da un punto di vista nutrizionale, a due etti di carne. I legumi meno calorici sono le fave che contano 40 calorie per 100 grammi.
8. Soia
È importante tutto l’anno perché contiene due proteine che contrastano l’accumulo dei grassi, difendendo l’organismo dall’infiammazione.
9. Melograno
Un altro simbolo dell’autunno è questo frutto dolcissimo, dalle numerose proprietà nutrizionali.
Photo Credit | Thinkstock
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