Tag: diet

The diet of brown rice – Italian Cuisine

The diet of brown rice is based on the exploitation of the properties of a cereal rich in nutrients and low in calories (330 calories per 100 grams). During the diet you can try various types of rice to avoid getting bored, but it is good to leave more space for red rice, black rice and classic brown rice. This is because it is particularly rich in fiber, mineral salts, vitamins and is characterized by a good digestibility.
Designed by German doctor Walter Kempner to treat patients suffering from severe obesity, it was recently appreciated by those who needed to lose a few pounds and reduce swelling.
The diuretic properties of brown rice they are in fact one of the main drainage factors that have conquered those who have undergone this diet.

3 kilos in 12 days, an achievable goal

Low-calorie and little varies, the diet of rice nIt must be followed for more than twelve days in the program. If carried out for too long a period, it could strain the body of those who undergo it and generate deficiencies capable of causing serious problems. Like all diets, even that of rice requires the approval of your primary care physician. He will evaluate your chance of losing three pounds in ten days through a low-calorie diet.
During the dietary program, it is recommended to drink at least two liters of water a day, exercise continuously and regularly (30 minutes a day), but avoiding too intense workouts.

The phases of the rice diet

The rice diet is made up of two main phases. The first lasts three days and is the hardest. This is the detoxification period which necessarily precedes the nine-day diet and provides for the intake of rice and cereal-based products (such as biscuits). One teaspoon of oil a day, a little fruit and a little vegetables are the only extra grants.
During the nine days of diet we can also eat lean proteins (fish, chicken, fresh ricotta) and more satisfying portions of fruit and vegetables.

The menu of the rice diet

To follow the rice diet, you will have to be ready to eat it for breakfast, lunch and dinner. The only exonerated courses are mid-morning snacks and snacks. The bad news is that the snack is rather repetitive: 100 grams of cooked or raw apple with a glass of water and lemon juice. In the first three days of diet, let yourself be helped by the satiating power of fennel, radicchio, celery and carrots to eat raw together with the canons 50 grams of brown rice provided for the main meals.

Foods no

It is forbidden to take alcohol, sugar, salt, cured meats other than bresaola and tuna in oil. The only condiments are lemon juice, vinegar and a teaspoon of extra virgin olive oil. To sweeten when necessary, use half a teaspoon of honey.

Contraindications

This diet is based on a hypocaloric and hypoproteic diet. The fort visible fluid loss from the early days of diet could cause weakness and precipitate the pressure of hypothesis subjects. For this reason it is good to seek advice from your doctor before starting it and continue to monitor the values during the 12 days of the program. Like all fast weight loss then, even this diet must be followed by a maintenance period or all results will turn into the umpteenth unfortunate yo-yo effect.

How to fight menstrual pain with a healthy diet – Italian Cuisine

About 50% of women suffer from dysmenorrhea, or disorders related to the menstrual cycle. The most common? Insomnia, exhaustion, migraine, swelling, back and stomach ache, cramps, nervousness, hunger attacks. Well yes, those days they are anything but a walk of health, especially if you think that the pains can appear up to a first, making the torture a veritable cross.

Let's say it right away: a magic wand that four-and-a-four makes them disappear does not exist, but – and this is the good news – it's possible relieve them with a healthy diet.

Starting from the basics, the most important advice is from do not overdo it with salt and with the foods that are rich: the water retention near the cycle is in fact greater, and constitutes a severe halt to canned foods, in brine, prepacked and stock cubes.

Same as regards the simple sugars, alcohol and coffee, since they do not ease inflammation – indeed, they favor it – e they prevent absorption of some indispensable nutrients for the control of the ache.

Also fat food high cholesterol intake should be limited, as they are involved in the synthesis of the estrogen, the hormones produced during ovulation.

Go ahead instead to the yogurt at breakfast, accompanied by fresh fruit of the season and a handful of dried fruit like almonds, walnuts and hazelnuts, which help to keep exhaustion and fluctuating mood at bay.

A balanced diet also provides pasta and legumes, which with their zinc content and vitamin E help prevent the typical acne-prone skin of the premenstrual period. An excellent alternative is the brown rice, source of energy and in particular of carbohydrates and tryptophan. The latter, as a precursor of serotonin – the hormone that regulates mood – contrasts the exhaustion of which you are victim both during the days of the cycle, and in those that precede it. A dish of spinach, then, it is ideal to limit irritability thanks to vitamin B6, which can also be found in whole grains, molluscs, white meats in corn and mushrooms.

At dinner it is preferable to opt for del fresh fishsuch as salmon, sardines or mackerel: these types, being rich in Omega 3, fight the inflammatory states and act on the serotonin, keeping more stable the fluctuating mood of which one is victims. If you want meat instead, choose the white one (chicken and turkey), which – as already underlined – contains vitamin B6: being this substance involved in the synthesis of different neurotransmitters, including those involved in the perception of pain, helps to reduce their perception.

Among the vegetables, try to prefer, in addition to spinach, the lettuce (which boasts a high content of tryptophan), broccoli and le potatoes. The latter are an important source of magnesium, which – if lacking – is one of the factors determinants in the appearance of pains and of the muscular contractions that involve the uterus. The reduced presence of magnesium is also responsible for the decrease in the synthesis of neurotransmitters such as dopamine and serotonin, whose low concentration is responsible for nervousness and abdominal swelling.

The feeling of swelling, annoying but inevitable, can be contained avoiding carbonated drinks, foods that are high in fat and those that are too elaborate, which contribute to the slowing of digestion. Try to maintain regular intestinal motility by consuming yogurt, fennel (to be taken also in the form of teas) e star anise.

And if the prostration it is the master, you have varied your diet with foods rich in iron and magnesium, like legumes, oysters, bitter cocoa, blueberries, dried fruit and red meat. The ideal is associate with a source of C vitamin, traceable in citrus fruits, in the rocket salad and in peppers, to promote the absorption of magnesium.

Marianna Tognini
December 2018

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The diet to do before Christmas: advice from the expert – Italian Cuisine

The menus, the right foods and the right moves suggested by a nutritionist, to detox and lose weight for lunches and dinners

During the days preceding Christmas, the ideal would be to lose weight in view of the great binges of lunches and dinners. THE'mistake the more frequent you tend to commit in this period to get rid of a few extra pounds is to cut portions and calories in a net way and to focus on drastic diets. The risk? Grease more. Too restrictive food programs have actually the opposite effect: they push the body to consume less and consequently to accumulate extra pounds, slowing down the metabolism, the mechanism that allows you to transform what you eat into energy. To get to the fitter parties and lose weight just adopt small and simple "save line strategies". Let's see what they are with the help of the doctor Nicoletta Bocchino, nutritionist biologist.

Start the day with water and lemon

"Wastes and toxins, especially during periods of greater effort for the body like Christmas, can overload it and help slow its metabolism. Drink fasting before breakfast a glass of warm water and the juice of a lemon, freshly squeezed thanks to vitamins and micronutrients made helps to get rid of excess waste substances, stimulating the work of the liver suggests the expert.

At each meal, focus on a single source of carbohydrates

«To compose balanced and healthy menus, compose every main meal of the day (breakfast, lunch and dinner) with only one food rich in carbohydrates like whole grains, pasta, essential nutrients to make metabolism work efficiently, combining it with other foods that contain proteins, for example meat, fish or eggs, which favor the formation of lean mass and a nice portion of seasonal vegetables that satiate for a long time and promote the work of the liver, facilitating the purification .

Start each meal with vegetables

A dish of seasonal vegetables, raw or cooked, consumed at the beginning of a lunch and dinner, facilitates the management of hunger attacks that may arise after the end of the meal. "Thanks to their richness of fibers, they slow down gastric emptying, reduce the assimilation of sugars and fats and prolong satiety. In fact, they help to keep the blood sugar levels (the level of sugar in the blood) at bay, which stimulate a greater production by the pancreas of insulin, the hunger hormone, "says the doctor.

Instead of salt and sugar, use spices

"Turmeric, cinnamon, ginger and other spices in addition to giving a special touch to dishes, have very few calories and are excellent substitutes of salt and sugar, which consumed in excess favor overweight, swelling and other disorders. In addition, they reduce the production of intestinal gas, responsible for the swelling and facilitate digestion suggests nutritionist Nicoletta Bocchino.

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