For many Italians, you can not give up the traditional dinners of Christmas and New Year, but it is possible to “limit the damage” caused by overfeeding by reducing the use of fat in cooking and following a few simple but effective tips.
The diet of the Italians is less “Mediterranean” and takes on average 30% more saturated fat than you should, especially during this holiday season.
It happens that in these days, do not get exercise, and what is worse, we tend to eat everything without considering that these habits affect in a negative way on the values of cholesterol and saturated fat in the blood.
Here then are some simple tips to limit the damage:
– Drink plenty of water and limit alcohol.
– Cook the food steamed, grilled, broiled or baked, avoiding fried foods.
– Season it using extra virgin olive oil raw.
– Like best fish to meat, choose recipes based on vegetables, whole grains and legumes in their preparation.
– Do not overdo it with salami, cheese and hors d’oeuvres prepared fat, especially in the preparation of the dishes.
– Limit the use of salt.
– Instead of the cake, prepare fruit salads or fruit sorbets.
– Do not forget to do a little ‘physical activity.
Finally, enjoy the best high-calorie foods acceptable only during the day and during the Christmas lunch or New Year’s dinner, and during all other days should follow a proper diet without excess.
Per molti italiani non si può rinunciare ai tradizionali cenoni delle feste di Natale e Capodanno, ma è comunque possibile “limitare i danni” provocati dalla sovralimentazione riducendo l’uso di grassi in cucina e seguendo alcuni consigli semplici ma efficaci.
La dieta degli italiani è sempre meno “mediterranea” e si assume in media il 30% di grassi saturi in più di quanto dovuto, in particolare in questo periodo di feste.
Capita che in questi giorni, non si faccia attività fisica e, cosa peggiore, si tende a mangiare di tutto non considerando che queste consuetudini influiscano in modo negativo sui valori di colesterolo e grassi saturi nel sangue.
Ecco allora alcuni semplici consigli per limitare i danni:
– Bevi molta acqua e limita gli alcolici.
– Cuoci le pietanze al vapore, alla piastra, alla griglia o al forno, evitando le fritture.
– Condisci utilizzando olio di oliva extravergine a crudo.
– Prediligi il pesce alla carne; scegli ricette a base di verdure, alimenti integrali e legumi nella loro preparazione.
– Non esagerare con salumi, antipasti elaborati e formaggi grassi, soprattutto nella preparazione dei piatti.
– Limita l’uso del sale.
– Al posto del dolce, prepara macedonie di frutta o sorbetti alla frutta.
– Non dimenticare di fare un po’ di attività fisica.
Infine, meglio concedersi gli alimenti ipercalorici graditi solo durante la giornata di Natale e durante il pranzo o il cenone di Capodanno; durante tutti gli altri giorni è opportuno seguire una corretta alimentazione senza eccessi.
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