Gli spuntini a metà mattinata e metà pomeriggio rappresentano un ottimo strumento di rifornimento energia per le persone ma quali sono quelli considerabili amici della dieta e della nostra salute?
Frutta secca ed avena: proteine e grassi negli spuntini
Il classico buco allo stomaco sintomo di calo di zuccheri è uno dei nemici più acerrimi di coloro che seguono un regime calorico restrittivo e coloro che hanno una vita molto attiva: quel che serve è rendersi conto che ci si può “saziare” e ricaricare anche in modo sano e gustoso, lavorando sulla composizione di questi piccoli pasti.
Partendo da due alimenti che fanno bene al proprio corpo: frutta secca ed avena. Questi due alimenti dovrebbero essere considerati degli immancabili nella propria dieta e la ragione di questa considerazione davvero una delle più basilari: essi contengono acidi grassi omega 3 e 6, fibre in quantità e di conseguenza molta energia. Pinoli, pistacchi, mandorle, arachidi, nocciole e noci tra l’altro contengono buone dosi di vitamina E, la quale possiede proprietà antiossidanti, previene il cancro e favorisce il rinnovo cellulare. La frutta secca fornisce energia da spendere nell’immediato e può essere consumata da sola o accompagnata da yogurt.
Anche i fiocchi d’avena rappresentano una fonte importante di energia: perfetti per la colazione, come spuntino danno il proprio massimo se contenuti in barrette o biscotti iperproteici e poco calorici. Essi sono tra le altre cose privi di colesterolo e ricchi in tiamina (vitamina B1), ferro e fosforo: senza contare che conferiscono un senso di sazietà importante.
Miele, uova e pane integrale per un sano spuntino
Pensare che i carboidrati rappresentino il male assoluto è un errore che non si dovrebbe fare in nessuna dieta e pianificazione di spuntini. Quel che si può e deve fare è quello di scegliere la tipologia giusta di questo nutriente. Soprattutto a colazione i carboidrati aiutano a non sentire la fame durante la mattinata ed a donare la giusta energia. L’ideale, sia per la colazione che per lo spuntino, è puntare su del pane integrale, magari da mangiare tostato con dell’avocado sopra o con un velo di marmellata, meglio se priva di zuccheri aggiunti. Si può optare, al posto della confettura, per del miele: è semplice da digerire perché contiene zuccheri semplici ed è composto da enzimi, vitamine e nutrienti che fanno bene al corpo umano.
Soprattutto se il buco allo stomaco colpisce di sera, a qualche tempo dalla cena, una tisana con un cucchiaio di miele è in grado di apportare energia e risolvere la situazione. Uno spuntino poco “praticato” ma decisamente adatto a chi vuole stare attento alla linea e favorire il proprio benessere è rappresentato dalle uova: ricche di proteine saziano con appena 60 calorie ad uovo, in qualsiasi loro forma.
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