La dieta a base di fibre

Nei post di Dietaland lo abbia rimarcato tante volte: per stare bene è necessario assumere tante fibre, sia d’estate che d’inverno; la quantità ideale indicata dai nutrizionisti sarebbe di circa 30-35 grammi al giorno, un obiettivo facilmente raggiungibile, in quanto le fibre si trovano in alimenti di consumo quotidiano, come la frutta, la verdura, i legumi e cereali integrali.

Questi alimenti sono anche amici della dieta, in quanto il loro introito calorico è molto basso, anche se possiedono una importante valore nutritivo e sono utilissimo a livello intestinale e gastrico. Volendo semplificare per offrire una spiegazione immediata, le fibre sono dei composti che si dividono in solubili e insolubili; le fibre insolubili sono tipiche della verdura e aiutano il processo intestinale, quelle solubili limitano l’assorbimento di alcune sostanze e si trovano in frutta, legumi e alcuni tipi di vegetali. 

Se entrano a contatto con l’acqua, le fibre si gonfiano e aumentano il senso di sazietà, il che le rende perfette per essere protagoniste di una dieta specifica, ovvero la dieta a base di fibre.

L’obiettivo della dieta delle fibre non è solo quello di perdere peso, ma anche di disintossicare l’organismo e limitare lo stimolo della fame. La dieta a base di fibre è un regime alimentare ipocalorico ideale per chi vuole perdere qualche chilo senza soffrire troppo la fame; infatti, questa dieta propone menù a base di legumi, cereali integrali, frutta e verdura.

Esempio di menù della dieta delle fibre

Colazione: un frullato con 200 ml di latte scremato e 150 g. di ananas o una banana
Pranzo: 80 g. di pasta integrale con pomodoro e basilico e un cucchiaio scarso di olio, 200 g. di biete al vapore con un cucchiaio di olio e limone, una coppa di mirtilli
Cena: 200 g. di nasello al cartoccio con succo di limone e erba cipollina e un cucchiaio di olio, 200 g. di finocchi gratinati con 10 g. di grana e un cucchiaino di olio, 30 g. pane integrale

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