La frutta nella dieta? Certo: è un alimento che non deve mai mancare. A patto però che si adatti alle nostre necessità. Se siamo infatti affetti da particolari patologie dovremmo selezionare con attenzione la tipologia da consumare.
Non aver paura di mangiare la frutta
Quando si parla di frutta c’è chi chiama in causa calorie e zuccheri. Il timore è infatti quello di vedere sfumare il sogno di perdere qualche chilo selezionando in modo sbagliato questa categoria alimentare. Dobbiamo sottolineare che se ci affidiamo alle cure di un dietologo questo problema non sussiste minimamente.
Anzi, la frutta può diventare un vero e proprio alleato per la salute e per la dieta. Gli zuccheri al suo interno ci sono, ma non devono essere visti come qualcosa di pericoloso. Soprattutto se il consumo è equilibrato alle esigenze non vi dovrebbe essere alcun problema. Non dobbiamo aver paura di questo tipo di alimenti, soprattutto se mangiamo quelli che a livello nutrizionale non disturbano eventuali patologie pregresse.
E che soprattutto, quando parliamo di zuccheri in questo caso, dobbiamo distinguere tra quelli contenuti nel frutto intero e in quelli processati. Ovviamente l’impatto sull’organismo è differente. E di conseguenza anche su un eventuale controllo della glicemia. Senza contare che dobbiamo partire da un presupposto: la frutta ha generalmente una bassa densità calorica per via delle importanti quantità di fibre e acqua.
Vitamine, minerali e ciò di cui necessitiamo
Non solo: è anche ricca di vitamine e minerali, elementi che consentono di combattere le malattie croniche e favoriscono la tenuta del nostro sistema immunitario. Ecco quindi che la frutta deve far parte della nostra dieta. Ancor meglio è se riusciamo a consumarla sia negli spuntini che all’interno dei pasti.
Non è difficile e ci consente di poter evitare il consumo di snack ipercalorici che potrebbero tentarci. Non dobbiamo dimenticare che grazie al suo contenuto di fibre la frutta ha anche il pregio di farci sentire sazi. La frutta dunque diventa importante anche per quello che non mangiamo quando la scegliamo. Fino a due-tre frutti al giorno il consumo è più che fattibile. Sono diverse le ricerche che dimostrano come un consumo di questo genere sia in grado di favorire la salute e anche lo stesso controllo del peso.
Non è difficile consumare in modo adeguato la frutta nella dieta. Avete mai provato a inserirla nelle insalate? Spesso e volentieri è la mela il frutto di elezione in tal senso. Ma va bene qualsiasi altra tipologia, soprattutto in quelle insalatone fresche e gustose che prevedono anche l’utilizzo di frutta secca o formaggio.
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