La dieta emozionale che calma la fame nervosa

dieta contro fame nervosa

Gli spuntini fuori pasto, più che appagare un senso di fame, servono per calmare il desiderio di qualcosa di buono, infatti a volte il cibo diventa un rifugio, riempie la sensazione di vuoto e regala una “coccola”; quella che danno certe leccornie è sicuramente una sensazione piacevole, ma effimera, che lascia chili superflui da smaltire e ulteriore stress da affrontare. Resistere agli spuntini fuori pasto non  impossibile, e proprio per questo è stata una creata una dieta emozionale in grado di calmare la fame nervosa.

Spesso, chi soffre di fame emotiva mangia per rilassarsi, e il cibo diventa uno strumento di consolazione; secondo gli esperti, in questo caso è utile tenere un diario delle emozioni, ovvero annotare su un quaderno l’orario e la lista degli alimenti che vengono consumati durante la giornata, aggiungendo anche gli eventi e le emozioni che scatenano l’impulso a mangiare. Questo strumento è utile per cercare di capire se stessi e per correggere gli errori nutrizionali più comuni.

La fame nervosa o emotiva ha una spiegazione biochimica: sotto stress l’organismo produce noradrenalina, una sostanza che stimola l’appetito; proprio per tenere a bada quest’ultimo, la dieta emotiva cerca di stabilizzare l’umore, mantenendo in equilibrio i livelli di alcune sostanze nel sangue. Ma non solo; per ritrovare il proprio equilibrio emotivo è necessario ripristinare uno stile di vita che si basi su una normale sequenza di sonno e veglia, e praticare attività fisica, in modo da produrre endorfine, delle sostanze naturali in grado di migliorare l’umore e contrastare lo stress.

Uno dei punti forti della dieta emotiva è quello di consumare degli alimenti in grado di innalzare i livelli di serotonina, ovvero il cosiddetto “ormone della felicità”, nel sangue, e quindi frutta, verdura, ma anche noci e burro di arachidi, e poi carboidrati, come pane, pasta e cereali, soprattutto nella versione integrale e senza condimenti eccessivi. Via libera al riso, in particolare nella varietà carnaroli e basmati, perché regalano una sensazione di sazietà prolungata, e alle zuppe e ai minestroni di verdure.

Per quanto riguarda i secondi piatti, è consigliato il pesce in abbondanza, le carni bianche, formaggi freschi e yogurt; la carne rossa è preferibile consumarla una sola volta a settimana. La dieta emotiva sfrutta anche le proprietà di molte erbe curative, proposte sotto forma di tisane calmanti e rilassanti, come la rhodiola rosea, la passiflora e il biancospino.

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