L’aperitivo con stuzzichini: piccole porzioni ma grandi calorie

aperitivo e calorie

Se nella vita di tutti i giorni l’happy hour rappresenta un momento di svago e di relax dopo una lunga giornata di lavoro ma è al contempo un vero campo minato diete­tico, ancora più rischioso è da questo punto di vista il periodo estivo: nelle giornate lunghe e  piacevoli aumentano anche le occasioni per socializzare e stare in compa­gnia. Inoltre, se per colpa del caldo il pranzo si ridu­ce a uno spuntino, ecco che quando arriva sera l’appetito si fa sentire con prepotenza e il rischio di compromettere con pochi aperitivi la perdita di peso ottenuta nel corso di un intero anno è concreto.

Dal punto di vista della linea, inol­tre, l’happy hour diventa ancora di più “ad alto rischio” perché spesso è organizzato in modo tale da permettere di allungare la mano e man­giare una quantità quasi illimitata di vari cibi, molti dei quali esageratamente ricchi dal punto di vista calorico. La prima mossa sta nell’essere consapevoli che gli aperitivi, con i loro stuzzichini e le bevande al­coliche, rappresentano davvero un terreno scivolo­so per la linea: ma non è necessario rinunciarvi del tutto.

Si tratta di decidere in anticipo quanto e che cosa mangiare, badando poi a rispettare l’impegno preso verso se stessi, e anche verso gli altri: è bello passare un momento con amici che concentra­no la loro attenzione e le energie più sulle persone con cui si trovano in quel momento piuttosto che sul cibo e le bibite che hanno davanti a sé. La prima cosa da fare è selezionare i cibi con cura, sia quando l’happy hour si svolge al bar sia quando si tratta di un’occasione casalinga.

Molte delle preparazioni che più spesso compaiono in queste occasioni sono a base di parecchi grassi e condimenti. Ad esempio, una cucchiaiata di pasta fredda o di insalata di riso vale circa 40 calorie. Se invece il buffet abbonda in focacce e pizzette, sappiate che un quadratino può sfiorare anche le 60-70 calorie, mentre un pezzetto di torta salata ne apporta circa 50. Anche le tartine, all’apparenza più innocue, non lo sono poi tanto: tra pancarré, salsine e ciò che ci sta sopra, arrivi alle 70 calorie in un solo colpo. Attenzione anche ai cubetti di formaggio (circa 80 calorie ciascuno, comprese anche le apparentemente più innocue mozzarelline o formaggi come il grana e il parmigiano) e di salame (si può andare dalle 40 alle 80 calorie).

Poi ci sono le diverse varianti di insalate “elaborate” che oscil­lano dalle 80 calorie per un paio di cucchiaiate di quella russa e di capricciosa alle 60 circa per la versione a base di patate condite con salse ricche di grassi. Da non sottovalutare, sotto il profilo calorico, le clas­siche arachidi, patatine, sfoglie di mais: in questo caso è difficile dare un parametro di riferimento pre­ciso, ma con soli 10 grammi di chips, di nocciole, di pistacchi e di salatini e simili ingerisci sulle 50 calorie.

Invece, ecco alcuni stuzzichini meno compromettenti: ovvia­mente le verdure crude, ma anche in questo caso facendo attenzione a non intingerle troppo nelle salse: se il sedano da solo è leggerissimo — per ar­rivare a 20 calorie dovete man­giarne un etto! — tenete presente che la maionese fa salire il conto di 70 calorie per ogni cucchiaiata. Anche i sott’aceto sono altrettanto poco calorici (a parte le olive, ovviamente), così come i piattini di insalata soprattutto se poco condita, e gli spiedini di frutta.

Tuttavia anche con frutta e verdura cruda è buona norma non esagerare: il pericolo, se si mangiano troppe fibre, è gonfiare lo stomaco e soprattutto continuare a bere intanto che si sgranocchia, con la conseguenza di dilatare l’addome. Non c’è solo il cibo a insi­diare la vista e il palato. In­fatti, ogni, aperitivo degno di questo nome deve essere accompagnato da qualche cosa da bere. Attenzione: un long drink con un elevato contenuto di alcol e zucchero può raggiungere e superare le 200-250 calorie. Me­glio bere una coppa di spumante, un succo di ananas o di pompelmo rigorosamente non zuccherati o il classico succo di pomodoro, condito con una goccia di tabasco o un pizzico di pepe, o addirittura reso più intrigante da un po’ di succo di limone, che è anche un ottimo depurativo e disinfettante intestinale.

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