Perdi peso con la dieta scudo
Il freddo e il buio di questa stagione invogliano a stare sul divano, gustando sfizi ipercalorici. Così, però, si arrotonda la figura e si impigrisce l’organismo, aprendo le porte ai malanni.
La dieta scudo come funziona?
Messa a punto per contrastare i chili di troppo e rafforzare le
difese naturali, la dieta proposta non impone drastiche privazioni. Prevede tre pasti principali completi e bilanciati, più 3 spuntini leggeri al risveglio ,metà mattinata e il pomeriggio. Lo schema esclude gli alimenti ricchi di calorie vuote ovvero i cibi e le bevande ad alto contenuto di grassi saturi o zuccheri semplici, che innalzano l’apporto energetico senza garantire i nutrienti importanti come proteine, minerali e vitamine. Al contrario, predilige la frutta, la verdura, la carne, il pesce, lo yogurt e il kefir, per potenziare le difese immunitarie.
La vitamina C un’arma vincente
La dieta garantisce il giusto apporto di vitamina C (acido ascorbico), un potente antiossidante che rafforza le difese naturali permettendo all’organismo di resistere ai malanni di stagione. Infatti, stimola la produzione di interferone e agisce da fattore inattivante contro virus e infezioni. La vitamina C, inoltre, è un prezioso alleato della linea e del buonumore. Stimola il metabolismo, favorendo l’utilizzo dei grassi, e aiuta l’organismo ad affrontare le conseguenze dello stress psicofisico. L’acido ascorbico va introdotto regolarmente con l’alimentazione poiché il nostro organismo, a differenza dei vegetali e degli animali, non ha la capacità di produrre da sé.
Quanto ne serve?
La razione minima quotidiana raccomandata dall’ Inran (Istituto nazionale di ricerca per gli alimenti e la nutrizione) è di 60 mg di vitamina C. L’ apporto consigliato dagli esperti, però, sale di circa 200 mg al giorno, perché le necessità e il suo assorbimento variano in base alle condizioni dell’organismo e allo stile di vita. Dato che viene eliminato con il sudore e l’urina deve essere integrata con la dieta diverse volte al giorno ad intervalli di circa 3-4 ore.
Agrumi e broccoli sempre in tavola
L’acido ascorbico si trova in natura soprattutto negli agrumi, nei kiwi, nella rucola, nei broccoli e negli spinaci. L’ideale sarebbe consumarli freschissimi, perché la vitamina C si degrada facilmente a contatto con la luce e quindi, anche con il trasporto e l’immagazzinamento. Perciò, quanto più fresche meno cotti saranno gli alimenti, maggiore sarà il loro contenuto di vitamina C. Per esempio, gli spinaci perdono 105 mg della vitamina nel giro di 10 giorni, mentre i gambi dei broccoli conservano l’acido ascorbico molto più lungo delle infiorescenze. I kiwi, gli agrumi e broccoli, poi hanno un ottimo contenuto di vitamina C e di altri antiossidanti fondamentali per il sistema immunitario, andrebbero quindi consumati tutti i giorni. Infine per integrare la dieta si può ricorrere al succo d’uva: un bicchiere (100 ml) fornisce circa 340 mg di acido ascorbico.
Una bevanda portentosa
canina: sono gli ingredienti di un infuso salva – difese concentrato, da sorseggiare due volte al giorno. L’ acerola e la rosa canina rientrano tra le fonti naturali più ricchi di vitamina C, con un contenuto superiore a quello del kiwi. L‘echinacea agisce sul meccanismo con cui le cellule delle difese immunitarie eliminano i virus e i batteri, perché stimola la produzione di interferone e properdina, una proteina che attiva le difese.
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