Quale dieta è la migliore per le persone con più di 50 anni? Con il passare del tempo, a prescindere dal gusto personale, l’organismo ha bisogno di regimi alimentari che sappiano supportare i cambiamenti dovuti all’età: vediamo insieme quali sono le diete più adeguate a questa specifica categoria di persone.
Dieta DASH e Mediterranea
In questa fase della vita diventa importantissimo prendersi cura della propria salute cerebrale e cardiovascolare e questo significa selezionare degli alimenti che siano in grado di fornire nutrienti capaci di mitigare quelli che sono le possibili conseguenze dell’invecchiamento. Secondo gli esperti uno dei regimi alimentari più adeguati, specialmente per ciò che concerne le donne è la dieta DASH: essa sembra perfetta per prendersi cura in particolare delle donne ed è stata creata proprio per tenere sotto controllo i valori della pressione arteriosa. Non si deve dimenticare che l’ipertensione sia uno dei principali fattori di rischio per infarto e ictus. Su cosa si basa? Essenzialmente su una alimentazione povera di sodio e ricca in calcio, potassio e magnesio. Via libera a frutta e verdura, latticini a basso contenuto di grassi, cereali integrali, legumi, frutta a guscio, pesce e carni bianche. Dolci e carne rossa devono rappresentare l’eccezione.
Anche la dieta mediterranea è tra i regimi alimentari adatti all’uso e consumo da parte degli over 50: si tratta di una delle diete migliori non solo per l’apporto energetico che fornisce ma anche per il fatto che propone in tavola cibi salutari e variegati. La dieta mediterranea, come indicato anche su una ricerca pubblicata su Menopause, ha evidenziato un collegamento tra questo regime alimentare e una riduzione del 30% del rischio di sovrappeso e obesità post-menopausa. Poca rigidità, tante verdure ma non difficile da seguire nella maggior parte dei casi.
Dieta Mind e alimentazione intuitiva
Superati i 50 anni, come indicato già in precedenza, è necessario prendersi cura anche della propria mente e a tal proposito la dieta MIND, un misto tra quella Mediterranea e la DASH, si rivela la più adatta, data la sua capacità di proteggere le funzionalità cerebrali e di essere un ostacolo naturale all’insorgenza del morbo di Alzheimer e della demenza senile. Essa è basata sul consumo di cereali integrali, verdure a foglia verde, legumi, olio d’oliva e pesce ricco di acidi grassi omega-3, dotati di una forte azione protettiva nei confronti del cervello.
Vi è poi, non per importanza, la dieta “intuitiva”, regime alimentare che presuppone l’imparare ad ascoltare i segnali dell’organismo senza restrizioni, ma rispettando con precisione il senso di sazietà e fame.
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