Volete perdere peso, ottenere una pelle splendida e mangiare un pesce buono, molto utilizzato a durante il periodo natalizio? Bene, potete farlo con la dieta del salmone. A differenza di quello che si pensa di solito, il salmone non solo non fa ingrassare, ma rende anche la pelle più bella grazie ai tanti acidi grassi omega 3 che contiene.
Oltre agli omega 3, il salmone possiede un alto contenuto di proteine, e per questo è un secondo piatto nutriente ed equilibrato, ottimo come alternativa alla carne rossa, infatti le calorie si equivalgono, ma il pesce vince per i nutrienti, ovvero per i grassi polinsaturi e per le vitamine. Gli omega 3 e i grassi polinsaturi aiutano ad abbassare il livello del colesterolo totale, mentre alzano quello del colesterolo chiamato “buono” perchè protegge il sistema cardiovascolare.
Gli omega 3 sono efficaci anche nella lotta alla depressione, infatti recenti studi hanno dimostrato che una dieta ricca di questi acidi grassi è in grado di ostacolare il calo delle capacità cognitive dovute all’invecchiamento; infine, oltre agli omega 3, il salmone contiene importanti quantità di vitamina D, utile per l’assorbimento del calcio e, quindi, per la mineralizzazione dello scheletro.
Ovviamente non è necessario mangiare salmone a tutti i pasti principali: basta farlo una volta al giorno, e assumere altri omega 3 tramite acciughe, tonno e sgombri; ecco un esempio di menù della dieta del salmone.
Colazione: 200 ml di latte di soia, tre fette biscottate integrali con un velo di marmellata di frutti di bosco senza zucchero
Spuntino: un vasetto di yogurt bianco
Pranzo: 75 g. di bucatini al sugo di verdure, 100 g. di bresaola con rucola a piacere condita con un cucchiaio di olio di oliva e 20 g. di parmigiano in scaglie
Cena: 200 g. di salmone alla griglia, insalata di patate lesse e fagiolini condita con un cucchiaio di olio extravergine d’oliva
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