Tag: diet

Recipes for a family diet – Italian Cuisine

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Black legumes: because they are perfect for those on a diet – Italian Cuisine

They stimulate intestinal activity, promote the elimination of waste substances and have excellent satiating power that helps fight hunger and extra pounds. Here are 3 good reasons to bring them to the table

Especially in the colder months, i legumes they are often protagonists at the table. They are perfect for preparing soups, soups and first courses and to give a special touch to seasonal salads. In supermarkets and organic shops, in addition to traditional varieties, there are also dried black legumes. Loved by chefs for their taste and their particular appearance, they ensure a real mix of nutrients useful for keeping fit. «From an energy point of view, chickpeas, lentils, beans and black beans have more or less the same caloric content as traditional varieties. They provide about 350 calories per hectogram. For this reason, the right dose to consume is around 50 grams ”, explains the nutritionist Valentina Galiazzo, specialist in clinical biochemistry. «From a nutritional point of view, however, they have one more advantage. They ensure a greater concentration of micro and macronutrients that positively influence the line . So let's see what benefits i have black legumes and why bringing them to the table can be an excellent strategy for promote a healthy weight.

They have excellent anti-inflammatory properties

Black legumes act as real scavengers in the body. «Compared to traditional ones, they are richer in antioxidants. They contain a higher amount of anthocyanins which have anti-inflammatory properties. They facilitate the elimination of liquids in the tissues, responsible for swelling and retention. They also help get rid of free radicals produced by detoxification processes and expel harmful substances, which over time can promote the slowing of metabolic functions and weight gain ", says nutritionist Valentina Galiazzo.

They help keep blood sugar and cholesterol in check

Another advantage of black legumes is that they provide more minerals and fiber than traditional varieties. "Thanks to the richness of these nutrients, they promote the metabolism of carbohydrates and fats and hinder their assimilation. The fibers in particular slow down its absorption and help to stay away from an exaggerated production of insulin, a hormone that stimulates hunger and promotes weight gain. Finally, they are rich in B vitamins, essential for the proper functioning of metabolic processes. Due to their high fiber content, they are not recommended for those suffering from diverticula and irritable colon .

They reduce nervous hunger attacks

"The soluble fibers of which they are excellent sources help to keep the intestinal flora in balance, which is involved in the synthesis of serotonin, a hormone that affects hunger and mood".

In the gallery the varieties of black legumes to bring to the table and their respective nutritional properties

Mediterranean diet in winter: what to eat to feel better – Italian Cuisine

Even in the coldest months, the Mediterranean diet is an excellent ally for health. It ensures many precious micro and macronutrients to defend against the ailments of the period. Here are which foods to aim for

Several researches have shown that adopting the Mediterranean diet at the table is an excellent strategy to prevent and protect yourself from ailments. The Mediterranean diet in winter, for example, becomes a powerful ally against both the classic seasonal ailments such as colds, coughs, sore throats, and discomfort that colder days can cause like a bad mood. One of the great advantages it has is seasonality. "The different menus of the day include the consumption of seasonal vegetables and fruit, which are real natural supplements of minerals and vitamins that help strengthen the body's defenses," says the dietician Patrizia Gaballo. Another advantage of the Mediterranean diet is that it is not monotonous. "Thanks to the variety of foods it never bores the palate and consequently helps to stay away from nervous hunger attacks which in the colder months due to the lower production of serotonin can be more frequent". But there is more. The Mediterranean diet is high in healthy fats. "Extra virgin olive oil, the food par excellence, provides essential fatty acids that have a protective and anti-inflammatory action. It also reduces appetite because it ensures satiety and taste for dishes, "says the expert, who here suggests which foods to choose to follow the Mediterranean diet in winter.

Fruits and vegetables to protect yourself from seasonal ailments

The Mediterranean diet involves the consumption of fruit and vegetables in every meal of the day. «Vegetables that are in season in the winter months such as beets, apples, chicory, broccoli ensure many prebiotic fibers that nourish and keep the intestinal microbiota healthy, which according to various studies is involved in the functioning of the immune system. Kiwis, mandarins, oranges are also rich in vitamin C which, with its antioxidant action, stimulates the production of interferons, proteins that have the task of counteracting the attack of viruses ", says the expert.

Whole grains and fish to fight bad mood

Less exposure to the sun on colder days favors a lower production of a series of hormones that regulate sleep, hunger and mood. "Whole grains and their derivatives, including pasta, but also fish, meat, eggs, dairy products, typical foods of the Mediterranean diet, are excellent sources of tryptophan, an amino acid that stimulates the production of dopamine and serotonin, two hormones that counteract mood disorders and affect the sense of hunger. Even legumes such as lentils, beans, chickpeas are a good source of it . To enrich the menus with micronutrients and macronutrients, also useful for dried fruit and oil seeds. "Walnuts, for example, are a mine of vitamin B1, zinc and many other precious substances to face the rigors of winter".

A typical menu

Breakfast: yogurt, coffee, a slice of toasted spelled bread with a teaspoon of honey and 5 almonds.

Snack: orange juice and 3 walnuts.

Lunch: brown rice with broccoli cream, fresh chilli and parmesan flakes, grilled radicchio with sunflower seeds and extra virgin olive oil.

Snack: a fresh fruit of the season (oranges, mandarins, apple, pear) and 5 unsalted pistachios.

Dinner: sea bream baked with orange peel and pepper, cabbage salad with chopped hazelnuts dressed with extra virgin olive oil and wholemeal bread.

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