Per restare in forma è importante consumare almeno 5 porzioni di frutta e verdura al giorno. In questo modo, non solo direte addio ai chili di troppo, ma farete il pieno di vitamine, fibre e sali minerali, elementi preziosi per il benessere dell’organismo.
Frutta e verdura, infatti, sono un toccasana per il nostro corpo, aiutano a proteggere da malattie cardiovascolari e tumori, rinforzano il sistema immunitario e regolarizzano al pressione arteriosa. Diversi studi, hanno dimostrato come 5 porzioni al giorno riducano del 50% l’incidenza del tumore all’intestino.
Arrivare a consumare 5 porzioni di frutta e verdura nell’arco di una giornata può sembrare complicato, ma non lo è. Tanto per cominciare, è importante scegliere sempre frutta e ortaggi di stagione e di produzione locale, o quanto meno nazionale. Questo perché più tempo passa dal momento del raccolto sino al consumo, più principi nutritivi si perdono, in modo particolare le vitamine. Evitate anche di comprare le insalate preconfezionate, che pur essendo comode, lavaggio e taglio ne riducono i benefici.
Quando lavate gli ortaggi, inoltre, non teneteli immersi nell’acqua, meglio sciacquarli velocemente. Se gli ortaggi o l’insalata sono sporhi, basta aggiungere all’acqua del primo lavaggio 1 cucchiaio di sale o di bicarbonato. Ricordate anche che le cotture migliori sono a vapore o a pressione, metodi di cottura che, grazie ai tempi brevi, garantiscono una minore dispersione di vitamine e sali minerali.
Giornata tipo della dieta delle 5 porzioni
Colazione: appena svegli, bevete 1 bicchiere di spremuta fresca o, se preferite, aggiungete un frutto alla vostra colazione abituale. Può essere intero oppure a fettine, mescolato con yogurt e cereali, o frullato.
Spuntino di metà mattinata: bevete 1 succo di frutta al 100% non zuccherato o 1 mela o 2 kiwi o 3 albicocche.
Pranzo: accompagnata il pasto un un bel piatto di insalata o di verdure cotte. In alternativa, potete scegliere un piatto di pasta condito con verdure.
Spuntino di metà pomeriggio: 1 frutto o un frullato di frutta, da sostituire eventualmente con 1 carota o 1 finocchio.
Cena: via libera a zuppe e minestre di ortaggi, o contorni di verdura.
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