Tag: foods

the foods to live it to the fullest – Italian Cuisine

The first sun, milder temperatures, the change of season begins to peep out.
From winter we move quickly to the spring, the season of the awakening of the body and the senses, of the physical and emotional rebirth, yet many times it is not so.
Our body is put to the test by changes; first of all the temperatures, and here it is easy to get sick or feel tired.

As he explains Valentina Bolli, dietitian “Il transition from one season to another it is often traumatic for our body. The most common problems are respiratory disorders, like colds and sore throat, lack of power is gastrointestinal disorders, such as tummy aches, colitis, poor digestion, reflux. That's why nutrition is very important. Every meal should be balanced, should be avoided long cooking and the high concentrations of fat; these are the first rules for feeling good. "

The right foods can make the right amount of power, promote the well-being of theintestine (because right here is the good bacterial flora, or our immune defenses) and help the digestion. Let's find out what they are.

Pasta and rice

The richest foods of carbohydrates, like pasta and even better rice, are a source of power immediately expendable for the body and easily digestible. Dr. Bolli explains "Pasta and rice moreover, they contain tryptophan, an amino acid that has a fundamental role for the well-being of the brain and the good mood, which sometimes are compromised by the change of season. In the form of salad, combined with protein and vegetables, they are a perfect single dish ”.

Blue fish

The blue fish is full of Omega 3, the good fats that have an anti-inflammatory action, useful in case of and support to ours immunitary defense. "I mass, an acronym for cod, anchovies, salmon, sardines and herring, are the fish that have the best amount of omega-3 and for this they should be preferred to other fish."

Almonds, walnuts and hazelnuts

Warns stamps "Even dried fruit is a great source of good fats. It also contains magnesium and it's excellent energy source. The right dose is 10 to 20 mg a day".
It can be eaten as a mid-morning / mid-afternoon snack, to embellish salads or to prepare sauces with which to flavor delicious first courses.

Asparagus

Among the seasonal vegetables appear the asparagus, rich of phosphorus, that prevents mood disorders and contributes to energy production. "They contain other useful substances such as thiamine, which helps transform sugars into energy e riboflavin, that promotes the health of the mucous membranes, including the respiratory ones ”.

Chicory

In the spring also chicory stands out, detoxifying and useful forintestine.
As the doctor deepens "Chicory is precious for the high content of insoluble fibers, or the substances that represent the food of ours good bacteria, that help us not to get sick ".
Pan-fried in a savory pie, in the form of puree; there can be many ideas for using it in the kitchen.

Artichokes

Even the artichoke is one of the richest vegetables in fiber and for this reason it can be considered detoxifying and depurativo. "It is absolutely one of the vegetables with the most high amount of insoluble fiber, and also contains a significant amount of football".

strawberries

Among the fruit, strawberries can be consumed without guilt. "They very few calories, but they represent a good source of hydration, which with the first warm is essential to feel fit ”.
Just avoid wrong associations, like the one with the cream, which although greedy, is the enemy of the line and of our health.

Elisa Nata
April 2018
updated to March 2019

DISCOVER THE COOKING COURSES OF SALT & PEPE

Slow digestion, what foods to eat and what to avoid at the table – Italian Cuisine

It manifests with heaviness, burning, fatigue and other discomforts. Discover with the help of a nutritionist how to fight it with the right foods

After eating, do you feel heavy and abdominal bloating? You may suffer from slow digestion, a very annoying disorder, which in some cases also causes drowsiness, burning, acidity, fatigue and cramps. "One of the main causes is overweight, in particular the accumulation of fat in the abdominal area. But at the origin of the problem there may also be the wrong lifestyles such as smoking, alcohol abuse, prolonged intake of certain drugs, diseases such as gastritis and hormonal changes in women ", explains the doctor Monica Giovacchini, nutritionist biologist. To mitigate the hassles the first thing to do is pay more attention to the power supply. Let's see with the help of the expert what to eat and what to avoid at the table in case of slow digestion.

The foods yes

«To make the nuisances more bearable, green light in the daily menus for foods that favor digestion such as apples, kiwis, citrus fruits in particular grapefruit, blueberries, pineapple. There is also room for highly digestible foods such as honey, potatoes, high-fiber foods and those that rebalance stomach pH such as celery, spinach, carrots, cucumbers, radishes and some types of cereals such as rice, quinoa, millet and amaranth .

Foods no

«To combat slow digestion at the table, the consumption of foods that increase the permanence of food in the stomach must be limited, such as those rich in fats, in particular sausages, fries, cheeses. No also to carbonated soft drinks, alcoholic beverages and spirits, coffee and foods that can irritate the gastric mucosa such as white wine, vinegar, tomato juice and particularly sugary foods such as overripe and naturally rich fruit of fructose, for example pear, persimmons, apricots, figs and cherries. Furthermore, to reduce the problem it is important to always chew slowly, to make many small meals during the day avoiding binges and, finally, to drink plenty of water only between meals .

Would you like to know more? Discover the foods to eat in case of slow digestion in the gallery

Brain always at the top? Here are some foods to keep it always shiny – Italian Cuisine

From 11 to 17 March the World Brain Week is celebrated. Here's what to eat to keep you fit and healthy at any age

With advancing age it is normal that due to the decay of nerve cells the brain age and become less snappy. Many problems, however, could be prevented by having a greater care in the course of life. According to data from the Italian Society of Neurology in Italy are about 5 million people who suffer from neurological diseases. World Brain Week is celebrated to sensitize these diseases and their prevention from 11 to 17 March. In many cases these disorders can be prevented by correcting lifestyles, includingsupply.
In fact, some foods are rich in nutrients that can help protect brain health and prevent disease. Let's see with the help of the Nutritionist Nicoletta Bocchino, which are.

What to eat to keep your mind young

"At the table, go-ahead for the foods they contain essential fats, including the precious ones Omega 3, which protect against the damaging action of free radicals by protecting neurons from aging. Blue fish, oil seeds and nuts are rich. They have an excellent antioxidant and anti-aging action even the rich foods of C vitamin like citrus and kiwi, Vitamin E is vitamin A, like seasonal fruits and vegetables, "explains the nutritionist.

Brain always at the top? Dark chocolate.

The foods are ok for the nervous system

In the daily menus you should not miss the tryptophan. "This amino acid," says Nicoletta Bocchino, "of which wholegrain cereals and legumes are particularly rich, favors the production of serotonin, the neurotransmitter of well-being. Yes also ai minerals that promote good oxygenation of the brain like potassium is magnesium, which are excellent sources of seasonal fruit and vegetables and those that support the proper functioning of the nervous system as zinc is phosphorus of which the fish is rich .

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