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Come sconfiggere il “mal di primavera” a tavola, per gravide e non.

 

La primavera ti stende? Combatti la stanchezza a tavola!

Sopravvivere al cambio di stagione con un pieno di energia.

Un po’ di movimento all’aria aperta e un’alimentazione attenta possono essere validi rimedi contro la stanchezza da primavera

Bella la primavera, eh? Non vedevi l’ora! Un po’ di sole, più ore di luce, la natura che esplode tra le magnolie, i germogli di piante e frutti, i prati in fiore…ma, ammettilo: che stanchezza!!!

Se anche tu dormiresti ovunque e al mattino ti senti come se fossi stato schiacciato dal treno ruote di un tir, questo post è per te.

Farina del mio sacco? No, sai bene che su questi argomenti non scherzo. Per questo ho chiesto i consigli alla Dott.ssa Elena Staffieri, Dietista e Mamma Sportiva.

Uno stato di stanchezza prolungato può presupporre la carenza di qualche nutriente, oppure uno stato patologico da indagare. Se la mancanza di energia, invece, è occasionale si può trovare giovamento da un’alimentazione varia ed equilibrata. Sicuramente dovremmo inserire nella nostra dieta i cibi a più alto contenuto di proteine nobili, come quelle contenute nella carne o nel pesce: servono a stimolare la produzione di neurotrasmettitori che forniscono la sensazione di fare un pieno di energia e prontezza. Ma chi è stressato ha bisogno anche di carboidrati: un piatto di pasta, preferibilmente integrale, per esempio, induce la produzione di serotonina, neurotrasmettitore del rilassamento e della calma.

Glutammina contro la spossatezza

Per combattere la spossatezza tipica del passaggio dall’inverno alla primavera possono essere utili i cibi ricchi di glutammina, un amminoacido che favorisce la sintesi proteica. Si trova in latte, yogurt, carni magre, frutta secca, legumi.

L’alleata serotonina e il magnesio

Per tenere a bada gli sbalzi d’umore tipici del periodo, a tavola spazio agli alimenti ricchi di flavonoidi, sostanze che favoriscono la produzione di serotonina insieme al triptofano, un aminoacido che costituisce i mattoni delle proteine. Lo contengono alimenti proteici, in particolare uova, formaggi, carni, legumi, verdure e ortaggi come insalate, indivia, spinaci, patate, cavoli, asparagi, funghi, bietola, lattuga, ma anche i semi oleosi (di zucca, di girasole, ecc), la frutta secca a guscio come noci, nocciole ecc…

In realtà i già citati carboidrati, quindi pasta, riso, orzo, farro, avena, quinoa, pane e derivati, favoriscono tale produzione.

Ecco, allora, ribadito il concetto che per combattere la stanchezza bisogna mangiare un po’ di tutto.

Il magnesio, essenziale per l’attività di centinaia di enzimi che producono energia, si trova in riso, legumi, verdura a foglia verde come spinaci e bietole, semi di zucca, frutta a guscio come mandorle, nocciole e noci, cereali ecc..

Le vitamine del gruppo B

Le vitamine del complesso B necessarie per produrre energia e utili per la salute del sistema nervoso centrale vengono consumate maggiormente dall’organismo durante i periodi di maggiore stress. Sono indispensabili per il buon funzionamento dell’organismo, in quanto ognuna svolge uno specifico ruolo potenziando gli effetti delle altre. In particolare, le vitamine del gruppo B consentono la trasformazione dei nutrienti in energia e permettono al cervello, ai nervi e ai muscoli di funzionare correttamente, oltre a contribuire alla produzione di globuli rossi. Tra i compiti delle vitamine del gruppo B c’è anche quello di attivare gli enzimi che sostengono il lavoro del sistema immunitario. Abbondano di queste vitamine le verdure, specie quelle a foglia verde, le patate, il lievito di birra, il fegato (sconsigliato però in gravidanza), i legumi, i frutti di mare, il germe di grano, i cereali, le uova, i latticini, frutta secca.

Probiotici contro l’irritabilità

Per frenare l’irritabilità possono essere molto utili i cibi ricchi di probiotici come lo yogurt. La salute intestinale è una condizione indispensabile per la salute del sistema nervoso e per l’umore.

Tirosina contro la mancanza di concentrazione

Per favorire la lucidità mentale sì al consumo di carni magre ricche di proteine e di tirosina, un amminoacido precursore di neurormoni che favoriscono l’attenzione, e ancora alle uova, preziosa fonte di colina, sostanza necessaria alla membrana cellulare e coinvolta nella trasmissione nervosa

La vitamina C o acido ascorbico

Svolge ruoli importanti nel metabolismo e nel mantenimento dei tessuti, ha un’efficace azione protettiva dai radicali liberi. Fonte di vitamina C sono agrumi, fragole, kiwi, melone, ananas, cavolfiore, pomodoro, spinaci, peperoni verdi.

Lo zinco

È un minerale traccia essenziale, cioè deve essere introdotto con gli alimenti in quanto l’organismo non è in grado di produrlo da sé. E’ presente in tutti i tessuti dell’organismo, in una quantità superiore a quella di qualsiasi altro oligoelemento, a parte il ferro. È molto importante in quanto è in relazione all’azione delle vitamine soprattutto del gruppo B e fa parte di molti enzimi preposti alla digestione e al metabolismo dei nutrienti. E’ inoltre molto importante per mantenere ottimale le funzioni del sistema immunitario (insieme a ferro, rame, selenio, vitamina A, vitamina B6, vitamina C, vitamina E).

E’ contenuto negli alimenti ricchi di proteine, cereali integrali, lievito di birra, crusca, germe di grano, semi di zucca.

Cosa si deve evitare

Da evitare invece gli zuccheri semplici contenuti nei dolci.

Gli sbalzi della glicemia accentuano stanchezza e malumore.

Meglio poi non esagerare con il caffèÈ ricco di caffeina, un alcaloide che stimola il sistema nervoso, ma se assunta in dosi eccessive produce come effetti collaterali insonnia ed irritabilità. Vanno evitati anche gli alimenti troppo ricchi di grassi come creme e salse: rendono difficile la digestione e caricano troppo il fegato.

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