Regole chiave per una buona alimentazione
Share this:
Un’alimentazione sana è fondamentale non solo per fini estetici, ma soprattutto per un benessere generale, per non avere problemi cardiovascolari, per non avere problemi ormonali e per avere gli organi interni sani. Ma cosa significa mangiare bene? La regola principale è sempre quella del calcolo calorico e non eccedere con le kcal, dopo questo viene tutto il resto.
Fare più pasti
Una buona alimentazione giornaliera prevede: quattro porzioni di cereali, quattro porzioni di frutta e verdura, due/tre porzioni di grassi buoni (olio extravergine di oliva, frutta secca, olio di pesce), due porzioni di latticini, una sola di carne o uova e quando è concesso un dolce (quindi non tutti i giorni). Beh dai, sembra semplice all’apparenza, e sembra anche ci sia da mangiare in abbondanza!
E’ consigliato fare 4-6 pasti al giorno, ma non perché come si dice stimola il metabolismo o altro, semplicemente perché dividendo in piccoli pasti eviteremo le abbuffate, mangeremo di meno. Quando ci abbuffiamo a tavola, il senso di pienezza arriva dopo rispetto a quando effettivamente il nostro stomaco è pieno, questo perché il messaggio arriva al cervello leggermente in ritardo. Alcune diete prevedono anche un digiuno calcolato, ci sono molti metodi, il mio consiglio per una persona normale, nel senso che non ha obiettivi specifici se non quello di mangiare bene, è quello di fare questi famosi 4-6 pasti al giorno.
Dosare gli alimenti
Bisogna assumere le giuste proporzioni di carboidrati, grassi e proteine, la nostra dieta mediterranea prevede un 45-60% di carboidrati, 10-15% di proteine, 20-30% di grassi. Anche se devi dimagrire i carboidrati ti servono eccome! Per la concentrazione, per nutrire il muscolo, per avere energia, questo mito di eliminare i carboidrati è difficile da togliere dalla testa delle persone. E’ importante bere molta acqua, non gasata, cerchiamo di eliminare qualsiasi tipo di gonfiore.
In caso di obiettivi precisi consiglio di tenere un diario giornaliero dove scrivere qualsiasi cosa ingerita, questo perché si ha una scarsa consapevolezza di quello che mangiamo, sottovalutiamo il più delle volte le kcal che ingeriamo, ci dimentichiamo della caramella mangiata dopo pranzo o del pezzo di prosciutto rubato cucinando. Scrivendo tutto su un diario non avremo più scuse patetiche sul nostro metabolismo lento e ci accorgeremo delle kcal effettivamente ingerite.
Gli alimenti vanno pesati solo quando necessario, non serve farne una malattia, mettersi a pesare ogni singolo alimento ci porterà a pensare all’alimentazione come una forzatura e la strada del fallimento sarà spianata. Bisogna poi dare delle alternative agli alimenti, trovo inutile obbligare una persona a mangiare un determinato alimento, se ho voglia di mangiare gli spinaci ma nella dieta c’è scritto zucchine non cambia nulla, potrò mangiare i miei spinaci senza problemi!
La dieta non deve essere un limite! Optate quindi per alimenti graditi e non stravolgete le proprie abitudini, ma miglioratele. Limitare il sale (1g per ogni litro d’acqua), i dolci e le carni grasse. In fine prendersi un pasto libero a settimana (solitamente la domenica) è utile mentalmente, ma ricordiamoci che con quel pasto non bisogna rovinare il lavoro fatto durante tutta la settimana.
Riassumiamo le regole per una buona alimentazione
-Mangiare il giusto quantitativo calorico.
-Assumere le giuste proporzioni di carboidrati, grassi e proteine.
-Bere molta acqua. Almeno 2 litri.
-Mangiare molta frutta e verdura.
-Tenere un diario giornaliero.
-Non pesare gli alimenti.
-Dare delle alternative agli alimenti.
-Mangiare cibi graditi.
-Limitare il sale (1g per ogni litro d’acqua).
-Limitare dolci, salumi e carni grasse.
-Prendersi un pasto libero a settimana, senza esagerare.
Ricordiamoci di non essere dei professionisti! La dieta è parte integrante della nostra vita, non possiamo pensare di fare dei sacrifici per sempre, dobbiamo abituarci a mangiare bene, questo basta e avanza per avere un bel fisico e per essere sani, poi ci sono casi che necessitano una dieta particolare, ma vedo persone che mangiano malissimo, e dall’oggi al domani provano le peggio diete ipocaloriche, e ovviamente puntualmente falliscono. Tu cosa vuoi fare? Vuoi continuare a fallire dietro alle diete da rivista o vuoi vivere bene?
Come creare una dieta
Se voglio ingrassare dovrò consumare più calorie di quelle necessarie, se voglio dimagrire ne dovrò assumere meno, non si scappa. Le ossa pesano 5-6 kg, quindi la scusa delle ossa grosse non la potete usare. Abbiamo visto un po’ di teoria sull’alimentazione, ma nel pratico come devo impostare la mia dieta? Guardiamo insieme passo dopo passo.
Dobbiamo per prima cosa sapere quante kcal necessita il nostro corpo per mantenere il nostro peso attuale, da qui poi prenderemo le nostre decisioni, se aggiungere kcal per ingrassare o se toglierle per dimagrire.
Calcolare il metabolismo basale
Bisogna calcolare il metabolismo basale, ovvero quante kcal servono al nostro corpo per essere semplicemente in vita durante la giornata. Ci sono diversi calcoli, io utilizzo questo: 24 x peso corporeo per gli uomini, 21 x peso corporeo per le donne. E’ un calcolo approssimativo ma efficace. Teniamo a mente la cifra che esce fuori, dopo lo vedremo nel pratico. Per chi ha obiettivi precisi, io consiglio di calcolare il metabolismo basale sul peso ideale, e non sul peso attuale.
Lavoro ed età incidono nella dieta
A questo metabolismo basale va moltiplicato un 2% per ogni 10 anni dopo i 20. Quindi se ho 34 anni, dovrò moltiplicare al metabolismo basale un 2%. La cifra ottenuta va sottratta al metabolismo basale.
A seconda del lavoro svolto bisogna aggiungere una cifra che va dal 20 in caso di attività lavorativa leggera al 40% in caso di attività lavorativa pesante.
Dobbiamo ovviamente tenere conto dei nostri allenamenti e delle relative calorie consumate, queste kcal vanno aggiunte.Ecco, a questo punto decidiamo che tipo di dieta fare, decideremo se assumere più o meno carboidrati, quante proteine e quanti grassi.
Come abbiamo già visto è consigliato un taglio o una aggiunta di circa 300 kcal al giorno, più lentamente riusciamo ad ottenere i risultati, meglio è. Le diete che portano ad una rapida perdita di peso rischiano di danneggiare arterie, reni, fegato e intossicano il corpo.Esempio pratico. Creiamo una dieta
Prendiamo Paola, 30 anni, impiegata, lavora 8 ore al giorno, pesa attualmente 55 kg e si allena 4 volte per circa 90’ a media intensità. Il suo obiettivo è quello di mantenere il peso.
Calcoliamo il suo metabolismo basale: 55 x 21 = 1155
Correzione per l’invecchiamento: 1155 x 2% = 23 kcal da sottrarre a 1155 = 1130 (arrotondiamo)Calorie consumate lavorando: 1130 x 20% (attività leggera) = 226 (la domenica non lavora ma la sua attività ha lo stesso dispendio energetico di stare a casa, fosse un muratore questo giorno di riposo lo calcolavamo in modo diverso).
Calorie consumate allenandosi: 350 kcal ad allenamento circa, si allena 4 volte quindi facciamo 350 x 4 / 7 = 200 kcal da aggiungere.1130 + 226 + 200 kcal = 1556 kcal. Queste sono le calorie che servono a Paola per mantenere il proprio peso,Ora possiamo procedere, dobbiamo decidere che dieta usare. Utilizziamo una dieta mediterranea modificata, essendo una sportiva ha bisogno di una buona quantità di carboidrati, quindi: carboidrati 55-60%, grassi 20-25%, proteine 15-20%.
Come detto, cerchiamo di pesare meno alimenti possibili, non deve diventare una malattia, ma deve essere piacevole e gratificante mangiare. Questa dieta è un semplice esempio, se vogliamo possiamo inserire dei grassi al mattino, magari nello spuntino al posto del frutto possiamo mettere della frutta secca.Colazione: una bella tazza di latte (250g circa) + 3 fette biscottate + un frutto
Spuntino: un frutto a scelta (2 noci se vogliamo più grassi)Pranzo: 100g di pasta con condimento leggero, un pugno di verdura e un filo d’olio extravergine di oliva
Spuntino: un frutto + uno yogurtCena: 150g di carne bianca o pesce, un pugno di verdura, un filo di olio extravergine di oliva
Mangiare deve essere gratificante
Possiamo concedere un bicchiere di latte prima di andare a dormire, perché Paola è abituata così (dobbiamo aiutare la cliente, non privarla di qualsiasi cosa). Consigliamo di bere 2 litri d’acqua al giorno, concediamo 5 grammi di sale al giorno, e un alimento libero a settimana, questo non significa abbuffarsi ma semplicemente una pizza magari il sabato sera, per il resto deve seguire questa linea. Bisogna evitare ulteriori condimenti che spesso si sottovalutano e portano ad un accumulo di adipe.
Consigliamo di non mischiare proteine diverse nello stesso pasto per problemi digestivi, evitiamo di accoppiare i latticini con le carni dunque, e la frutta la preferiamo lontano dai pasti principali, perché da quella sensazione di gonfiore, niente di grave mangiare una mela dopo cena, ma se possiamo mangiarla a merenda è meglio, in modo da togliere il senso di fame nel mezzo tra i due pasti principali, evitando così di cadere in tentazione e mangiare magari merendine e zuccheri rapidi.
Non mi stancherò mai di dirlo: i carboidrati sono fondamentali, assumere il giusto quantitativo di carboidrati permette di tenere sotto controllo il cortisolo (che è l’ormone dello stress, e porta accumulo di grasso). Non assumere o assumere pochi carboidrati porta ad insulino resistenza, ovvero i muscoli non avendo glucidi come fonte di energia si abituano a non averne bisogno, così una volta che i carboidrati vengono reintegrati non vengono assimilati dal muscolo ma andranno in grasso (detto in parole molto semplici, il discorso è ampio)! Quindi volete passare la vita a non toccare mezzo pezzo di pane? Perché? Come sempre ci va un equilibrio.100 commenti
Lascia un commento
أنا أخترق جوجل تورنت، أي شخص يريد أن يكتب لي.
google torrent hack yapıyorum isteyenler bana yazsın
https://www.google.dj/url?q=https://www.getseedsrighthere.com/
我發現了 Google 漏洞，請寫信給我
Thanks for sharing superb informations. Your site is very cool. I’m impressed by the details that you have on this blog. It reveals how nicely you perceive this subject. Bookmarked this web page, will come back for extra articles. You, my friend, ROCK! I found simply the info I already searched all over the place and simply couldn’t come across. What an ideal web-site.
Great post. I am facing a couple of these problems.
Ich hacke Google Torrent, jeder, der möchte, kann mir schreiben.
This web site is really a walk-through for all of the info you wanted about this and didn’t know who to ask. Glimpse here, and you’ll definitely discover it.
我正在破解谷歌種子，任何想要的人都可以寫信給我。
Ich habe die Sicherheitslücken bei Google gefunden, schreiben Sie mir
I am extremely inspired along with your writing skills as well as with the layout in your blog. Is this a paid theme or did you modify it your self? Anyway stay up the excellent quality writing, it is uncommon to look a nice blog like this one these days..
google torrent hack yapıyorum isteyenler bana yazsın
Your place is valueble for me. Thanks!…
Bu siteye bay�l�yorum! G�ncel ve faydal� bilgilerle dolu. Eme�i ge�en herkese te�ekk�rler.
Hiya, I’m really glad I’ve found this info. Today bloggers publish only about gossips and web and this is actually frustrating. A good website with interesting content, that’s what I need. Thank you for keeping this web-site, I will be visiting it. Do you do newsletters? Can not find it.
This site is truly addictive! Always filled with current and interesting content.
This site is truly addictive! Always filled with current and interesting content.
F*ckin’ awesome issues here. I am very glad to see your post. Thank you so much and i’m looking forward to touch you. Will you kindly drop me a e-mail?
I have read several just right stuff here. Certainly value bookmarking for revisiting. I surprise how a lot effort you place to make such a magnificent informative site.
Just want to say your article is as astounding. The clarity in your post is just nice and i could assume you’re an expert on this subject. Well with your permission let me to grab your RSS feed to keep up to date with forthcoming post. Thanks a million and please continue the gratifying work.
The design is simply amazing.
Thank you for sharing superb informations. Your web site is so cool. I’m impressed by the details that you’ve on this blog. It reveals how nicely you perceive this subject. Bookmarked this website page, will come back for extra articles. You, my pal, ROCK! I found just the info I already searched all over the place and simply couldn’t come across. What an ideal site.
Whats up! I just want to give a huge thumbs up for the nice info you could have right here on this post. I can be coming again to your blog for more soon.
TEhzQKgAluaktcfZ
I’ll right away grab your rss as I can not find your email subscription link or newsletter service. Do you have any? Kindly let me know so that I could subscribe. Thanks.
you have a great blog here! would you like to make some invite posts on my blog?
İnanılmaz derecede duyarlı tasarım.
I’m no longer certain where you are getting your information, however great topic. I must spend some time finding out more or working out more. Thank you for excellent info I used to be in search of this information for my mission.
It’s great to come across a site that does its job so well. Congratulations and best wishes!
Do you mind if I quote a couple of your articles as long as I provide credit and sources back to your blog? My blog site is in the very same niche as yours and my visitors would definitely benefit from some of the information you present here. Please let me know if this ok with you. Thanks!
Thanks to your site, I’ve gained knowledge on many topics. Kudos to you, you are truly amazing!
I love this site! It’s full of up-to-date and useful information. Thanks to everyone involved.
vrzpBjmAI
You have noted very interesting points! ps decent site.
I went over this internet site and I think you have a lot of fantastic info, bookmarked (:.
I have been absent for some time, but now I remember why I used to love this blog. Thanks, I will try and check back more frequently. How frequently you update your website?
Well I really liked studying it. This information procured by you is very useful for accurate planning.
Hi, Neat post. There’s an issue with your web site in web explorer, may test thisK IE nonetheless is the marketplace leader and a huge component to people will omit your great writing due to this problem.
Hi my loved one! I wish to say that this post is awesome, nice written and include almost all vital infos. I’d like to see extra posts like this .
Awsome post and straight to the point. I am not sure if this is really the best place to ask but do you guys have any thoughts on where to get some professional writers? Thanks 🙂
I do not even know how I ended up here, but I thought this post was great. I don’t know who you are but certainly you are going to a famous blogger if you aren’t already 😉 Cheers!
I think other website proprietors should take this web site as an example , very clean and wonderful user pleasant layout.
Klar, prägnant und umfassend.atasehir escort
Pretty nice post. I just stumbled upon your weblog and wished to say that I have truly enjoyed surfing around your blog posts. In any case I’ll be subscribing to your rss feed and I hope you write again very soon!
Hello very nice blog!! Man .. Excellent .. Amazing .. I’ll bookmark your site and take the feeds additionally…I am happy to find so many useful information here within the submit, we need work out more techniques in this regard, thanks for sharing.
Magnificent site. A lot of useful information here. I’m sending it to some friends ans also sharing in delicious. And of course, thanks for your sweat!
I used to be very happy to search out this net-site.I needed to thanks on your time for this wonderful learn!! I positively enjoying each little bit of it and I’ve you bookmarked to take a look at new stuff you weblog post.
Awsome site! I am loving it!! Will come back again. I am taking your feeds also
I haven¦t checked in here for some time because I thought it was getting boring, but the last several posts are great quality so I guess I will add you back to my daily bloglist. You deserve it my friend 🙂
I always was interested in this subject and stock still am, regards for putting up.
Magnificent site. A lot of helpful info here. I¦m sending it to some buddies ans also sharing in delicious. And obviously, thanks in your sweat!
I truly appreciate this post. I?¦ve been looking everywhere for this! Thank goodness I found it on Bing. You have made my day! Thx again
F*ckin’ remarkable things here. I am very happy to look your article. Thanks so much and i am taking a look forward to touch you. Will you please drop me a e-mail?
Hi there just wanted to give you a quick heads up. The words in your article seem to be running off the screen in Chrome. I’m not sure if this is a formatting issue or something to do with internet browser compatibility but I figured I’d post to let you know. The design look great though! Hope you get the issue fixed soon. Cheers
Hi, Neat post. There’s a problem with your website in internet explorer, would check this… IE still is the market leader and a large portion of people will miss your fantastic writing because of this problem.
Hey there! This is kind of off topic but I need some guidance from an established blog. Is it difficult to set up your own blog? I’m not very techincal but I can figure things out pretty fast. I’m thinking about making my own but I’m not sure where to start. Do you have any tips or suggestions? Thanks
I am not really superb with English but I line up this really easygoing to translate.
Very interesting details you have noted, appreciate it for putting up.
I was very pleased to search out this web-site.I needed to thanks to your time for this glorious learn!! I positively enjoying every little bit of it and I’ve you bookmarked to check out new stuff you blog post.
After research a few of the blog posts on your web site now, and I truly like your means of blogging. I bookmarked it to my bookmark website record and can be checking again soon. Pls check out my web site as well and let me know what you think.
I’m not sure why but this web site is loading very slow for me. Is anyone else having this problem or is it a problem on my end? I’ll check back later and see if the problem still exists.
Some really howling work on behalf of the owner of this internet site, absolutely outstanding subject material.
Hello! I just would like to give a huge thumbs up for the great info you have here on this post. I will be coming back to your blog for more soon.
Along with the whole thing which appears to be building inside this specific area, your opinions are actually very stimulating. Having said that, I am sorry, because I can not subscribe to your entire theory, all be it exhilarating none the less. It looks to everybody that your comments are generally not totally validated and in fact you are generally yourself not really wholly confident of the point. In any event I did take pleasure in reading through it.
I was just seeking this information for some time. After six hours of continuous Googleing, finally I got it in your website. I wonder what is the lack of Google strategy that do not rank this kind of informative sites in top of the list. Normally the top sites are full of garbage.
This blog is definitely rather handy since I’m at the moment creating an internet floral website – although I am only starting out therefore it’s really fairly small, nothing like this site. Can link to a few of the posts here as they are quite. Thanks much. Zoey Olsen
Some genuinely nice and useful info on this website, likewise I believe the style and design holds wonderful features.
Some genuinely choice articles on this site, saved to bookmarks.
Great – I should certainly pronounce, impressed with your site. I had no trouble navigating through all tabs and related info ended up being truly simple to do to access. I recently found what I hoped for before you know it at all. Quite unusual. Is likely to appreciate it for those who add forums or something, site theme . a tones way for your client to communicate. Nice task..
We stumbled over here different website and thought I may as well check things out. I like what I see so i am just following you. Look forward to going over your web page for a second time.
Yesterday, while I was at work, my sister stole my apple ipad and tested to see if it can survive a twenty five foot drop, just so she can be a youtube sensation. My apple ipad is now destroyed and she has 83 views. I know this is completely off topic but I had to share it with someone!
I like this site very much so much fantastic information.
Great wordpress blog here.. It’s hard to find quality writing like yours these days. I really appreciate people like you! take care
Thanks for sharing excellent informations. Your web-site is very cool. I’m impressed by the details that you¦ve on this blog. It reveals how nicely you understand this subject. Bookmarked this website page, will come back for more articles. You, my pal, ROCK! I found simply the information I already searched everywhere and just could not come across. What a great web-site.
I am really loving the theme/design of your weblog. Do you ever run into any internet browser compatibility issues? A number of my blog readers have complained about my blog not working correctly in Explorer but looks great in Chrome. Do you have any recommendations to help fix this issue?
cJLoHOptQqa
A powerful share, I just given this onto a colleague who was doing a bit analysis on this. And he in fact purchased me breakfast as a result of I found it for him.. smile. So let me reword that: Thnx for the treat! However yeah Thnkx for spending the time to discuss this, I feel strongly about it and love studying more on this topic. If possible, as you turn out to be expertise, would you thoughts updating your blog with more details? It is extremely helpful for me. Big thumb up for this blog put up!
Excellent post. I was checking continuously this blog and I’m impressed! Extremely useful information specially the last part 🙂 I care for such info much. I was looking for this certain info for a long time. Thank you and best of luck.
I was curious if you ever thought of changing the page layout of your blog? Its very well written; I love what youve got to say. But maybe you could a little more in the way of content so people could connect with it better. Youve got an awful lot of text for only having one or 2 pictures. Maybe you could space it out better?
I’d should verify with you here. Which isn’t one thing I usually do! I get pleasure from reading a put up that will make people think. Also, thanks for permitting me to comment!
I’d have to examine with you here. Which is not one thing I usually do! I take pleasure in reading a post that may make folks think. Additionally, thanks for permitting me to comment!
I am not really great with English but I get hold this real easy to read .
Lottery Defeater Software is a cutting-edge application designed to analyze and optimize your chances of winning various lottery games.
ProvaDent: What Is It? ProvaDent is a natural tooth health supplement by Adam Naturals.
Can I just say what a relief to find someone who actually knows what theyre talking about on the internet. You definitely know how to bring an issue to light and make it important. More people need to read this and understand this side of the story. I cant believe youre not more popular because you definitely have the gift.
Hi I am so happy I found your blog page, I really found you by accident, while I was looking on Askjeeve for something else, Regardless I am here now and would just like to say thank you for a fantastic post and a all round entertaining blog (I also love the theme/design), I don’t have time to read it all at the moment but I have saved it and also added your RSS feeds, so when I have time I will be back to read a lot more, Please do keep up the great job.
I really appreciate your piece of work, Great post.
Hi my friend! I want to say that this post is amazing, great written and come with approximately all significant infos. I’d like to see extra posts like this.
I have read several excellent stuff here. Certainly price bookmarking for revisiting. I surprise how so much attempt you put to create such a fantastic informative site.
Hi my friend! I want to say that this article is amazing, nice written and come with almost all vital infos. I¦d like to look extra posts like this .
I am really loving the theme/design of your web site. Do you ever run into any web browser compatibility issues? A few of my blog audience have complained about my website not operating correctly in Explorer but looks great in Chrome. Do you have any advice to help fix this problem?
There is apparently a bundle to know about this. I feel you made various nice points in features also.
I’d must test with you here. Which is not something I usually do! I enjoy studying a publish that can make people think. Also, thanks for allowing me to remark!
What is ProvaDent? In the dynamic landscape of dental care, innovation is key to improving patient experience and outcomes
It is really a nice and useful piece of info. I’m satisfied that you just shared this helpful information with us. Please keep us up to date like this. Thanks for sharing.
Really good information can be found on web site.
I?¦m now not positive the place you’re getting your information, but good topic. I needs to spend a while learning more or working out more. Thank you for wonderful info I was looking for this information for my mission.
fpwmekQhdTKEUlj
It’s actually a cool and useful piece of info. I am happy that you shared this useful information with us. Please stay us up to date like this. Thanks for sharing.
Tonic Greens: An Overview. Introducing Tonic Greens, an innovative immune support supplement