Diet, the best of the week from 15 to 21 June

Diet, the best of the week from 15 to 21 June

A few tips for eating, focusing on physical health, mental well-being and taste

Is it possible to eat with taste and keep fit? Yes of course! This is demonstrated by foods such as squid. These shellfish, super versatile in the kitchen, are low in saturated fat, which implies a lower risk of dealing with cardiovascular diseases. In addition, as highlighted also by Humanitas experts, they are rich in essential omega 3 fatty acids, characterized by an interesting antioxidant and anti-inflammatory efficacy.

When we talk about a balance between taste and healthy food, a fundamental factor for good mood is framed. Our mental well-being is deeply influenced by what we choose to put on the plate. To avoid problems in this regard, the advice of Dr. Marilù Mengoni, nutritionist biologist and psychologist, is very useful.

His diet of the vegetable shower, mainly raw food, is based on the intake of seasonal vegetables and legume sprouts. These are live, unprocessed and sugar-free foods. How does this approach to nutrition reflect on mood? By preventing insulin resistance, a phenomenon that leads to the desire for ever greater quantities of sweet foods and to alter the intestinal microbiota, whose balance, as evidenced by several studies carried out in recent years, is crucial for mental well-being.

When aiming to lose weight, it is also a good idea to focus on calorie deficit. A good alternative in this regard is the 5: 2 diet. Followed by VIPs of the caliber of Jennifer Aniston, it provides five days a week characterized by a normal calorie intake. The remaining two, however, provide for a significant reduction in the food eaten: ideally, it would be necessary to maintain around 500/600 daily calories.

Science has repeatedly investigated its effects on weight. Noteworthy in this regard is a study, published in 2016 and carried out by an active team at the University of Illinois (Chicago) who, monitoring the conditions of 59 obese subjects, focused on the effects of fasting every other day on hunger and intestinal peptides. At follow up, it was possible to find a decrease in fasting insulin levels, but also a decrease in subjective levels of hunger.

In the past few days, many students have had to take the high school exam. Also in this case it is crucial to take care of what you eat and put yourself in the perspective of improving your physical and mental fitness. Coldiretti's experts have provided several useful tips for this purpose, advising the foods that favor the synthesis of tryptophan, the precursor amino acid of serotonin, a fundamental neurotransmitter for relaxation. In this category it is possible to include lettuce, boiled eggs, legumes, yogurt. When taking an exam, it's best to avoid coffee, chocolate, chips and spicy seasonings.

Discussing the balance between taste and health at the table means, necessarily, referring to the Mediterranean diet. Food regime UNESCO Heritage for years, is known to be linked to positive effects on weight. Its benefits certainly don't end there! As highlighted by a study whose details have been published on the pages of the American Journal of Clinical Nutrition, adherence to the typical diet of the countries of the Mediterranean basin is associated with a lower risk of developing kidney stones.

We could go on and on to talk about eating well without giving up the taste! Doing so also means reasoning with a view to controlling inflammatory processes. Experts from the Harvard Medical School thought about providing useful advice, underlining the importance of adding foods such as olive oil, tomatoes, green leafy vegetables, dried fruit to their diet. In general, it is advisable to move towards foods characterized by the presence of polyphenols and essential fatty acids.

We conclude by recalling that the advice listed in these lines should only be made concrete after consulting your doctor.

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