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THE HEALTHY DIARY – In forma per l’estate, già da ora.

Buongiorno ragazze! Sono felice di tornare da voi con una grande novità! Da oggi, una volta al mese, potrete trovare nella rubrica “The Healthy Diary” moltissimi consigli sul benessere del vostro corpo. Collaborerò con la Dott.ssa Carmen Campana, dietista e nutrizionista esperta che ci aiuterà nella corretta gestione della nostra alimentazione con suggerimenti precisi su vari argomenti fondamentali. Oggi vi parlerà di come rimettervi in forma per l’estate senza ricorrere a diete dell’ultimo minuto che non fanno altro che danneggiare il nostro organismo.

Se avete richieste specifiche o suggerimenti su temi che vi interessano, inviate una mail a elenellis.contact@gmail.com

“Abbi buona cura del tuo corpo, è l’unico posto in cui devi vivere.”

                                                                            Jim Rohn

In forma per l’estate….. già da ora…

Ed ecco marzo. Per molte il pensiero della “prova costume” è ancora lontano: ci si iscriverà in palestra a maggio e si opterà per diete “low carb” (basso contenuto di carboidrati), o per diete che millantano poteri depurativi e drenanti. Tutto per ottenere un fisico più asciutto e tonico. Si ma a che prezzo?

Non è necessario ricorrere a diete dell’ultimo minuto, o a digiuni prolungati, o peggio ancora, ad eliminare i carboidrati. Queste alternative, spesso pubblicizzate, hanno potenziali rischi per la salute perché fortemente ipocaloriche, e senza elementi nutritivi importanti per il funzionamento del nostro organismo. Il dimagrimento che ne consegue, infatti, non è sano: comporta una perdita della massa magra (cioè dei muscoli) e non di quella grassa, con effetti sul rallentamento del nostro metabolismo perdita di conicità. E’ bene seguire invece uno stile di vita più salutare e attento, che non comporti numerose rinunce e conduca ad un dimagrimento moderato e duraturo nel tempo.

La Dieta Mediterranea rappresenta il regime dietetico più valido sia per chi deve perdere dei kg in vista dell’estate sia per chi vuole soltanto mantenere il proprio peso e restare in forma.

I cereali: E’ importante prediligere un’alimentazione basata su frutta e verdura di stagione, povera di grassi saturi di origine animale e con il contributo di cereali integrali ricchi di fibra (riescono a modulare l’assorbimento dei carboidrati durante il pasto) e di legumi. Ma è anche giusto abituarci a nuovi sapori! Per rendere la dieta meno monotona, è il caso di inserire settimanalmente anche altre fonti di carboidrati, con numerose virtù benefiche: il farro, da preferire quello decorticato, che mantiene il contenuto in fibre con una conseguente azione benefica sull’intestino; l’orzo, ricco di zinco, fosforo, vitamine B1 e B3 e ricco di fibre con azione di riduzione dell’assorbimento di grassi e zuccheri; quinoa, ricca di fibre, povera di grassi e buona fonte di calcio, ferro e potassio.12

Carne, pesce, uova: E’ buona abitudine consumare il pesce 3 volte a settimana, alimento ricco di omega-3, e la carne 2 volte a settimana, preferendo quella bianca (coniglio, pollo, tacchino) a quella rossa (da limitare ad 1 volta a settimana). Anche le uova possono essere consumate 1 volta a settimana.

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Sale: LIMITARE invece affettati, cibi in scatola, formaggi: essendo ricchi di sale aumentano la ritenzione idrica, e quindi potremmo avere spiacevoli sorprese di inestetismi! Limitare l’uso del sale da cucina a 5 grammi al giorno (che corrispondono ad un cucchiaino da caffè) per condire gli alimenti.

Verdura e frutta: Via libera alla verdura di stagione, ricca di fibre e con un buon potere saziante. Un piccolo accorgimento potrebbe essere di mangiarne una porzione cruda e una cotta a pasto così da salvaguardare i Sali minerali che possiamo perdere durante la cottura! E la frutta? Almeno tre frutti al giorno agli spuntini o dopo i pasti a seconda della tollerabilità individuale!

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Metodi di cottura: Non friggere è sicuramente la cosa più salutare: cotture al vapore, al forno, alla griglia sono da preferire …. Con circa 4 cucchiai di olio extravergine di oliva a crudo per condire il tutto.

Attività fisica e acqua: Solo con la dieta però non si può vincere la sfida della prova costume: accanto ad essa associare sempre attività fisica e un’idratazione adeguata.

Insomma, seguendo un’alimentazione corretta e varia, si possono ottenere ottimi risultati in vista dell’estate senza ricorrere a soluzioni drastiche. Ovviamente queste sono regole generali di una buona educazione alimentare e consiglio sempre di affidarsi ad un Dietista esperto per l’elaborazione di una dieta bilanciata e personalizzata. Così sarete sicuramente al top con il vostro Bikini all’ultima moda!

Dott.ssa Carmen Campana

Dietista Nutrizionista

https://www.facebook.com/carmencampananutrizionista

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