Primăvara este cel mai potrivit moment din an pentru a vă recăpăta tonusul, buna dispoziție și forma fizică, eforturile pe care le presupune o cură de slăbire vor fi minime iar rezultatele maxime.

Creșterea temperaturii exterioare și prelungirea perioadei de lumină din zi au o influență pozitivă asupra creierului și sistemului nervos.

Căldura inhibă centrul nervos al foamei, iar schimbarea anotimpului și trezirea naturii la viață creează un stres pozitiv reflectat în nevoia de face mișcare în aer liber. În plus bucuria și starea de ușoară excitație reduc mâncatul compulsiv, atât de prezent în timpul iernii.

Scurtarea nopților stimulează indirect secreția unor hormoni precum cortisolul, testosteronul și prolactina, cu efect de accelerare moderată a metabolismului bazal și a arderilor de calorii.

Organismul caută din instinct alimente proaspete și ușor de digerat, apetitul este mult mai ușor de ținut sub control. Puteți chiar apela la o dietă de detoxifiere pe o perioadă de 2 săptămâni, care să ajute ficatul să elimine toxinele acumulate peste iarnă.

Profitați de legumele și fructele de sezon, care reîncarcă organismul cu mineralele și vitaminele de care are nevoie. Asociate cu o bună hidratare și cu un consum redus de zahăr, sare și carne roșie, ajută la ameliorarea constipației, îmbunătățirea calității pielii și pierderea surplusului de kilograme.

Dacă nu o făceați până acum, începeți un program organizat de mișcare și îngrijire corporală (saună, masaj, exfolieri, împachetări) deoarece cresc drenajul limfatic și tonusul pielii, pregătindu-vă pentru sezonul cald care urmează. Lăsați-vă antrenați de explozia de energie din jurul vostru și mișcați-vă cât mai mult – se apropie vara iar forma

fizică nu se redobândește peste noapte.

Ajutați-vă organismul să fie în formă și să elimine toxinele consumând cantități mari de apă și ceai verde cu proprietăți antioxidante. Înlocuiți zahărul cu îndulcitori, iar în loc de desert mâncați căpșuni, numai acum sunt de sezon, maturate în condiții naturale.

Lista de cumpărături pentru primăvară

Mihaela-Bilic-primavara-verdeturi

1 Toate verdețurile şi crudităţile pe care le găsiți în piață: spanac, salată verde, ștevie, lobodă, urzici – sunt surse excelente de vitamina C, betacaroten (precursor de vitamina A), acid folic, minerale (fier, calciu, potasiu, magneziu), fibre și fitonutrienți antioxidanți, cu efecte benefice pentru sănătate. Au efect laxativ, diuretic, reduc colesterolul din sânge, au proprietăți antitumorale și de stimulare a imunității întregului organism.

„Abuzați“ de verdețuri la maxim, gătiți-le cu cantități minime de grăsime și nu le fierbeți

excesiv, până se înmoaie, deoarece tratamentul termic prelungit micșorează conținutul de nutrienți.

  • Usturoiul și ceapa verde au proprietăți antifungice, antibacteriene și antivirale, scad colesterolul și presiunea sangvină, au efect antioxidant (de neutralizare a radicalilor liberi) și de creștere a imunității.

Nu uitați de tradiționalul stufat făcut din carne de pui sau de miel.

  • Spanacul și urzicile conțin doze mari de fier și trebuie asociate cu substanțe acide (oțet, zeamă de lămâie) sau carne, care cresc absorția și biodisponibilitatea fierului non-hemic (vegetal). Spanacul poate fi consumat proaspăt, ca salată, când păstrează intact aportul de vitamina C.
  • Mărarul și pătrunjelul pot fi folosite nu pe post de condimente, ci de alimente: descoperiți salata de pătrunjel „tabuleh“ din bucătăria libaneză și faceți sosuri de roșii cu foarte mult mărar pentru carne sau legume (mazăre). Sunt bogate în vitamina C, fibre, fier și antioxidanți, au proprietăți diuretice și detoxifiante.

Mărarul ameliorează celulita și poate înlocui sarea în mâncare.

 

2 Mazărea nouă este o sursă de proteine vegetale (8 g/100 g), vitamina C, potasiu, fibre, vitamine din grupul B (B1, B3, B6, acid folic) și fier. Cu cât e mai proaspătă, cu atât e mai fragedă și mai dulce, așa că mâncați-o crudă sau fiartă câteva minute în puțină apă, astfel încât să rămână crocantă. Pe măsură ce „îmbătrânește“ mazărea devine mai tare, iar zahărul din conținutul ei se transformă în amidon.

3 Fasolea verde este foarte săracă în calorii și conține mult betacaroten (provitamina A), acid folic, vitamina C, potasiu, magneziu, fier și calciu. Aportul mare de fibre solubile și insolubile (o porție de 200 g fasole verde acoperă 25% din necesarul zilnic de fibre) o face extrem de eficientă pentru stimularea tranzitului intestinal. Este leguma cel mai ușor de digerat și datorită efectelor ei benefice poate fi folosită cu succes în cura de slăbire sau pentru detoxifiere.

4 Sparanghelul, chiar dacă este un produs puțin utilizat în bucătăria românească, are reale proprietăți diuretice și laxative, iar asparagina, substanța activă din structura lui, stimulează regenerarea celulelor din organism.

5 Varza este un reputat agent antiinflamator, ameliorează simptomelor ulcerului și gastritelor care recidivează frecvent primăvara. Previne retenția de apMihaela-Bilic-primavara-capsuniă, combate constipația și stimulează sistemul imunitar prin conținutul bogat de antioxidanți (vitamina C, betacaroten), fier, vitamine din grupul B și fibre. Preparați-o cu suc de roșii, mărar, foarte puțin ulei, acrită cu corcodușe (zarzăre) sau și mai bine consumați-o crudă, în salată.

6 Căpșunile – datorită conținutului crescut de minerale (fier, potasiu, fosfor, calciu) și oligoelemente (zinc, iod, sulf) au proprietăți tonice. Cel mai mare avantaj al căpșunilor este prezența unui zahăr particular – levuloza – caracterizat de o absorbție foarte lentă, în consecință aceste fructe sunt desertul ideal în cura de slăbire sau la diabetici. Căpșunile conțin mai multă vitamina C decât portocalele, dar și acid folic și vitamina B2, iar aportul mare de fibre le recomandă pentru ameliorarea constipației și scăderea colesterolului sangvin. Anumite voci susțin că au inclusiv puterea să albească dinții.

Bioflavonoidele cu proprietăți anticancerigene și conținutul foarte redus de calorii fac din căpșuni vedetele primăverii.

 

7 Cireșele sunt diuretice, laxative și conțin pectine, fibre solubile care scad colesterolul sangvin și ameliorează constipația. Flavonoidele antioxidante din compoziția lor au proprietăți antiinflamatorii de aceea cireșele sunt eficiente împotriva gutei, durerilor articulare și sindromului premenstrual. Atenție la cireșele de iunie, au un conținut crescut de zahăr de aceea sunt foarte dulci; nu depășiți 500 g/zi sau consumați-le ca aliment unic (2 kg/zi) în cadrul unui regim de detoxifiere (conțin 65-75 cal/100 g). În cireșe există sorbitol, un alcool al zahărului cu efect laxativ, odată ajuns în colon, acesta este supus fermentației bacteriene, produce gaze și balonare și accentuează peristaltismul intestinal. Cireșele sunt mai sărace în vitamine și minerale și mai bogate în zahăr decât alte fructe.

Mihaela-Bilic-primavara-lactate8 Produsele lactate degresate și iaurtul probiotic. Primăvara este anotimpul în care laptele de vacă, capră sau oaie are cea mai înaltă valoare nutritivă, deci profitați și consumați în această perioadă caș, urdă, lapte, iaurt, lapte bătut, brânză proaspătă.

Sunt bogate în calciu, vitamina A și D, minerale și proteine cu înaltă valoare biologică.

Calciul din produsele lactate are biodisponibilitate crescută, accelerează metabolismul și viteza de ardere a caloriilor și se combină cu grăsimile alimentare, micșorându-le absorbția intestinală.

Alegeți produsele lactate cu conținut cât mai mic de grăsime și cât mai bogate în zer, evitați brânzeturile fermentate și cașcavalul.

Culturile probiotice din iaurturi conțin fermenți vii care ajută la echilibrarea florei bacteriene din intestin și îmbunătățesc funcționarea întregului organism.

Efectele fermenților activi:

• accelerează tranzitul intestinal și previn constipația

• neutralizează produsele nocive, toxinele și agenții patogeni

• cresc activitatea sistemului imunitar.

 

9 Carnea de miel este o carne fină, savuroasă și ușor de digerat, care nu dă alergii. Conține mult fier, zinc și vitamina B12 și are doar 160 calorii/100g cu condiția să alegeți bucăți cât mai slabe (pulpă) și să îndepărtați înainte de gătit toată grăsimea vizibilă. Grăsimea ovinelor conține acid linoleic cu efect benefic, de prevenire a aterosclerozei – în consecință, carnea de miel este de preferat celei de vită.

10 Peștele alb, de orice fel – este un aliment cu multiple valențe dietetice, ușor de digerat și foarte nutritiv, datorită conținutului bogat de proteine de calitatea I (cu toți aminoacizii esențiali), vitamine (A, D, E, B12) și minerale (fosfor, iod, potasiu). Alături de legumele de primăvară alcătuiește un meniu complet și foarte sănătos, substituind eficient carnea din dietă.

11 Oul conține proteine etalon, vitamine liposolubile A, D și E cu efect antioxidant, minerale (fosfor, calciu, fier) și oligoelemente. Are conținut caloric scăzut și proprietăți anorexigene, adică inhibă eficient foamea cu doar 80 de calorii. Folosiți cât mai des oul ca sursă de proteine (în locul cărnii, nu întâmplător Paștele se sărbătorește primăvara).

 

*Material extras din cartea “Sănătatea are gust”, Dr. Mihaela Bilic, pag. 108-110

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