Regole chiave per una buona alimentazione
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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.488 commenti
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