Dimagrire mangiando cibi a medio e basso indice glicemico (terza settimana)

dimagrire abbassando indice glicemico

Nell’ultima settimana di cura fai attenzione all’indice glicemico (IG) degli alimenti, ossia alla velocità con cui un cibo fa aumentare glicemia, insulina e peso. Sono da evitare alimenti con ig elevato quindi:

Zucchero, birra, fecola di patate, farina di riso, patate al forno, patatine fritte, pane bianco, riso cotto, carote cotte, farina bianca, mais, latte di riso, pop corn, rapa cotta.

Cibi con IG medio 3-4 volte la settimana: Riso basmati, cachi, kiwi, muesli (senza zucchero), pasta integrale, riso integrale, cuscus integrale, farro integrale, kamut integrale, piselli in scatola, segale.

Ecco cosa puoi mangiare senza problemi: Fagioli, yogurt, piselli, ceci, ricotta, lenticchie, pomodori, mele pere, prugne e – ogni tanto – un pezzettino di salsiccia!

Per non sbilanciare l’apporto di zuccheri, è preferibile assumere sempre tutti e tre i tipi di macronutrienti  (carboidrati, proteine e grasso) ogni volta che si mangia. Ogni pasto o spuntino dovrebbe essere costituito in calorie dal 40/50% di carboidrati, dal 30% di proteine e dal 20/30% in grassi. Per esempio un panino integrale con salmone e verdure è un ottimo piatto unico bilanciato e lo stesso vale per un piatto di pasta sempre integrale con sugo di pomodoro e pesce.

 Tutti i dolci (zucchero, torte, brioches ecc.) aumentano esponenzialmente la quota di calorie e di carboidrati del pasto: per questo andrebbe evitato il dessert a fine pasto. Il danno e però maggiore quando consumiamo i dolci da soli, a digiuno, a mo’ di spezzafame. Se quindi non possiamo rinunciarvi, meglio gustarli a colazione insieme a tè speziato e frutta fresca, oppure, se proprio ci vengono proposti come dessert, con una tazza di caffè aromatizzato alla cannella, che neutralízza i grassi e gli zuccheri presenti nei dolci.  

Un pizzico di cannella al giorno nel caffè, negli infusi o sulla frutta può ridurre i picchi di glicemia e insulina dopo un pasto. In virtù di tale proprietà oggi la cannella si trova anche all’interno di alcuni rimedi naturali in capsule per il controllo della glicemia, associata per esempio alla momordica (Momordica charantia) una pianta rampicante asiatica che migliora l’azione dell’insulina: 2-4 tavolette 2 volte al giorno.

La banaba  è un albero del Sud-est asiatico ricco di acido corosolico, che agisce come l’insulina prodotta dal pancreas. Esso favorisce infatti il trasporto di glucosio all’interno delle cellule e tiene bassa la glicemia senza però provocare aumento del grasso corporeo come fanno invece i picchi di insulina naturale. In commercio la banaba si trova sotto forma di compresse o capsule associata ad altre erbe dimagranti: se ne assunnono 2-3 capsule al giorno per 4 settimane, preferibilmente alla sera, specialmente se si consumano carboidrati a cena.

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