Come seguire una dieta sana ed equilibrata
Quando si parla di una sana ed equilibrata dieta alimentare, che essa sia finalizzata alla perdita di peso oppure a motivi patologici, è importante sottolineare che ogni percorso dovrà essere personalizzato da un piano alimentare studiato da un medico nutrizionista. Molto spesso i regimi alimentari ipocalorici autonomi finiscono per comportare carenze nutrizionali sotto diversi punti di vista, vanificando gli sforzi fatti lungo il percorso.
Ogni regime alimentare dovrà prevedere un corretto apporto di acqua giornaliero e una regolare attività fisica, riducendo il più possibile tutti gli alimenti più dannosi come i preparati industriali e i cibi spazzatura.
Alcuni Consigli Utili per chi deve Seguire una Dieta Sana ed Equilibrata
Un regime alimentare sano ed equilibrato dovrà prevedere un corretto apporto di vegetali ricchi di aminoacidi essenziali indispensabili per la biosintesi delle proteine. Dal punto di vista di una dieta ricca e varia di vegetali si potrà assicurare all’organismo proteine di qualità, contrastando i sintomi della fame nervosa con un apporto di verdure che non necessiterà di essere pesato. I carboidrati dovranno essere preferiti al mattino come consumo moderato all’interno della prima colazione, preferendo un apporto di farine integrali e non raffinate, mentre per il pasto del pranzo potranno essere abbinati ad un contorno di verdure o proteine anche riso o pasta integrale in porzioni di circa 60 grammi.
Il pasto della colazione rimane il principale promotore dell’intera giornata in quanto, studi clinici dimostrano, che chi tende a saltare la prima colazione finirà per introdurre quantità di alimenti in eccesso durante l’arco della giornata. Sarà inoltre preferibile consumare frutta e verdura di stagione, scegliendo di consumare la prima preferibilmente lontano dai pasti principali.
Spuntini mattutini e pomeridiani saranno ammessi purché non eccessivamente carichi di carboidrati, grassi e zuccheri, optando per una macedonia fresca o spremute di agrumi senza zucchero, tisane, fruttati o una manicata di frutta secca, ad alto potere calorico ma ricca di proprietà benefiche per l’organismo.
L’ultimo pasto della cena dovrà preparare il corpo alle successive ore di riposo, per cui dovrà consistere soprattutto in un apporto di vegetali e proteine derivanti da cerne o pesce magro, con un possibile abbinamento di legumi come fagioli o lenticchie.
Altro punto fondamentale riguarda l’apporto di acqua che dovrà corrispondere ad almeno 1,5/2 litri giornalieri preferibilmente acquistata in bottiglie anche se recenti studi hanno evidenziato che l’acqua del rubinetto non presenti in realtà rischi per la salute pur essendo trattata al fine di eliminare i batteri.
L’importanza di un’attività fisica costante nel tempo risulta fondamentale per mantenere in equilibrio regime alimentare e peso corporeo, non sempre intesa a livello di sport o palestra, ma a semplici riti giornalieri come una passeggiata a passo svelto.
Tra gli alimenti e le bevande da evitare o ridurre anche l’alcool e il classico bicchiere giornaliero di vino considerato da diversi medici poco salutare per la salute e a forte rischio di sviluppo di forme patologiche e tumorali nel corso del lungo periodo. Un altro dei segreti è concedersi uno strappo alla regola ogni tanto al fine di mantenere attivo il metabolismo e concedere una soddisfazione a mente e palato.
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