In questa stagione è più facile prendersi qualche virus portatore dei malanni di stagione, come influenza, tosse o raffreddore; per fortuna l’alimentazione ci viene in soccorso grazie ai nutrienti contenuti in frutta e verdura di stagione, nei cereali, nei legumi e nel pesce. La dieta che aiuta a prevenire i disturbi di stagione non serve per dimagrire, e infatti è normocalorica, anche perché una giusta dose di calorie aiuta l’organismo, e quindi le difese immunitarie, a lavorare meglio.
Gli alimenti che non devono mancare in questa stagione per difendersi dall’influenza sono la frutta e la verdura di colore rosso, giallo e arancione, come gli agrumi, i peperoni, i frutti di bosco, la zucca e le carote, perché sono alimenti che contengono molta vitamina C e antiossidanti; anche il miele è importante, perché è una riserva di zuccheri naturali ed è molto energetico, e, quindi, aiuta il corpo a stare in forma.
La funzione di difesa dalle malattie del pesce è dovuta alla presenza degli acidi grassi omega 3 e omega 6, che favoriscono il funzionamento del sistema immunitario; i frutti di mare sono una buona fonte di vitamina B12 e di minerali che garantiscono l’idratazione delle cellule anche quelle del sistema immunitario. I cereali integrali e i legumi contengono vitamine del gruppo B, che sono stimolanti nei confronti del sistema immunitario, e proteine vegetali utili per la costituzione dei tessuti.
Inoltre, quando fa freddo è importante bere molta acqua, sia perché assumendo liquidi viene favorita la diuresi e quindi lo smaltimento delle tossine, sia perché aiuta l’assorbimento delle vitamine del gruppo B e C.
Esempio di menù della dieta per combattere i malanni di stagione
Colazione: uno yogurt intero ai frutti di bosco, un plumcake integrale, una tazza di tè verde con un cucchiaio di miele
Spuntino: una spremuta di arance rosse
Pranzo: 200 g. di salmone al cartoccio con prezzemolo, due patate al vapore, due fette di ananas fresco
Merenda: due mandarini
Cena: risotto alla zucca, una macedonia di frutta di stagione con succo di limone
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