La colazione ideale
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Sappiamo che una buona colazione è fondamentale per iniziare bene la giornata e per seguire al meglio una dieta. C’è chi preferisce una colazione dolce, chi preferisce una colazione salata, l’importante è assumere i giusti nutrienti e le giuste calorie. E’ consigliato assumere il giusto quantitativo di carboidrati, di proteine e di grassi. Inoltre è importante assumere liquidi per idratarsi al meglio, per questo consiglio di bere ogni mattina almeno due bicchieri d’acqua.

Alcuni sostengono che la colazione sia il pasto più importante della giornata, è vero o è un falso mito? Cerchiamo di dare una spiegazione logica e sensata. Saltare la colazione può essere pericoloso per un motivo molto semplice: arrivare a pranzo con una fame da lupi e mangiare qualsiasi cosa mandando a monte il piano dietetico. E’ anche vero che un digiuno prolungato, ogni tanto, male non fa all’organismo, anzi. Devo essere poi bravo a non esagerare a pranzo e negli spuntini, e soprattutto durante la giornata in generale. Saltare il pasto può essere utile a chi deve andare in deficit calorico o a chi non deve affrontare alcuno sforzo, ad esempio quando siamo in vacanza.
Ricordiamoci sempre: “Mangia per quello che devi fare”! Ecco che mangiare appena svegli è importante se devo affrontare un impegno fisico o mentale, se devo andare a lavorare forse è meglio affrontare la giornata con la pancia piena.
Quante calorie bisogna mangiare a colazione?
Dipende. Ognuno di noi ha un piano da seguire, chi dovrà assumere 2000 kcal, chi 1500, chi 3000, insomma è soggettivo. Io direi almeno un 15-20% delle calorie totali.
C’è da dire che non è obbligatorio assumere tutti i nutrienti in ogni singolo pasto. Abbiamo già visto come in verità è il bilancio giornaliero, settimanale e soprattutto mensile a contare. Possiamo assumere anche solo carboidrati a colazione, purchè poi durante la giornata si vada a correggere questo sbilanciamento in favore di proteine e grassi. Insomma dobbiamo avere un piano giornaliero, sapere quanti carboidrati, proteine e grassi assumere e soprattutto di quante kcal. Una volta che abbiamo questo “piano” decidiamo a cosa dare più importanza, in base anche al lavoro e all’attività fisica che andremo a fare durante la giornata.
Colazione dolce o salata? De gustibus. Una colazione dolce rischia di non accontentare l’organismo. Assumendo troppi zuccheri rapidi si rischia di cadere nel famoso circolo vizioso della ricerca continua di dolci (vi ricordate l’indice glicemico? Zucchero rapido ad alto indice glicemico verrà abbattuto velocemente nel sangue e torna la voglia di dolce). Una colazione salata invece rischia di andare nella direzione opposta, ovvero quella dei grassi saturi e del sale (pensiamo al bacon che tanto piace agli americani). Dobbiamo quindi scegliere cibi di qualità, quando sento dire che dobbiamo prendere spunto dagli americani sul mangiare mi viene la pelle d’oca.
Il classico cornetto e cappuccino non è una buona colazione, non è saziante e questo ci porterà a mangiare di più durante la giornata, inoltre la brioche è molto calorica, quindi abbiamo tante calorie e poca sazietà. Dobbiamo certamente migliorare nella colazione, consapevoli che non è un singolo pasto ad aggiustarvi la dieta.
I miei consigli, 4 proposte di colazione
Teniamo sempre conto che grassi e proteine ci aiuteranno a restare pieni più a lungo e allo stesso tempo abbiamo bisogno di zuccheri per avere energia.
Una prima proposta dolce è la seguente: Yogurt greco con frutta tagliata a pezzi, un the verde, 2-3 noci, 3 fette biscottate con marmellata. Abbiamo le proteine dello yogurt, i carboidrati delle fette biscottate, della frutta e della marmellata e i grassi delle noci. Perché lo yogurt greco? Lo yogurt classico solitamente ha più zucchero che proteine, noi dobbiamo preferire uno yogurt con proteine e grassi. Quando leggete “yogurt senza grassi” non fatevi ingannare, molte volte è ricco di zuccheri rapidi. Se vogliamo addolcire un po’ lo yogurt possiamo mettere un filo di miele (sono kcal e zuccheri quindi un filo! Non due cucchiai!).
La seconda proposta è dedicata a chi non sa rinunciare al latte. Una tazza di latte, fiocchi di latte per avere il giusto quantitativo di proteine che solo con il latte sarebbe basso, due fette biscottate con burro classico o burro d’arachidi per avere abbastanza grassi. Aggiungerei anche un frutto. Ovviamente tutto dipende da quante kcal dobbiamo ingerire. E’ importante ridurre le dosi in caso di necessità, le fette biscottate possono essere due, tre, una, poco burro, poco latte ecc..
La terza proposta è una colazione che mi piace molto: latte oppure yogurt, pancake con miele (quanti dipende dal tuo regime calorico), un frutto. Abbiamo abbastanza proteine derivanti dai pancake e del latte/yogurt, nel caso in cui volessimo più zuccheri possiamo aggiungere le nostre fette biscottate. Perché non i biscotti? Perché i biscotti sono molto calorici, ricchi di grassi saturi (quelli non buoni), ricchi di zuccheri (campanellina d’allarme indice glicemico alto.
La quarta proposta è la meno italiana, ovvero: uova, verdura e pane. Praticamente un ottimo secondo. C’è chi si trova molto bene a fare questo tipo di colazione, dicono sia solo questione di abitudine.
Possiamo poi sbizzarrirci, soprattutto chi è bravo ai fornelli. La frutta avete visto che non manca mai, ricca di vitamine, carboidrati e liquidi è importantissima e spesso sottovalutata. Non frullatela e non fate la spremuta perché si perdono le fibre purtroppo.
Buona colazione!

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