Tag: retention

Water retention: prohibited foods – Italian Cuisine

The complete list of foods to avoid to combat water retention in view of the costume test. And win

One of the most visible symptoms of water retention is the famous orange peel skin. Small bumps on the skin create an unsightly and embarrassing effect that we would like to fight before showing off the bikini. And if you have so far applied specific creams and products without too much success, maybe it's time to solve the problem at the root. That is, avoiding to introduce into our body all those foods that are notoriously responsible for this common ailment and that we will be able to discover being very frequent in our weekly menus.

Alcoholic drinks

Wine, beer, but above all spirits. Although in the summer the desire for a good cocktail is often urgent, we must grant it as a tear to the rule and not as a post dinner habit. We rather opt for centrifuged, flavored waters and unsweetened iced tea. It's a sacrifice, but it's worth it.

Cold cuts

Fat and salt. This is the dangerous combination that we find in all cold cuts. We are mostly away from salami, pancetta, coppa and mortadella and we rarely indulge in bresaola, cooked ham and roasted turkey breast. Similarly, when possible we avoid taking smoked salmon, tuna and swordfish.

Savory snacks

Chips, breadsticks, pretzels and bruschettine. They are delicious, certainly, but they contain so much salt and saturated fat that it is not the case to take them if we want to combat fluid retention. If we want to have a snack, we prefer instead of pinzimonio, a natural yogurt or a slice of watermelon, melon or pineapple.

White flours

Responsible for slowing down kidney functions, they counteract fluid drainage. To eliminate them from fabrics more easily, we can prefer the use of wholemeal flour and unrefined grains.

Sugars

As responsible as the salt of the swelling, they are excellent allies of water retention. But it is good to reduce them without replacing them with sweeteners, which are equally harmful: better to opt for natural sweeteners such as stevia and honey.

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Water retention: 5 practical tips to fight it – Italian Cuisine

An annoying and unaesthetic disorder that affects a large number of women, of any age group, especially in the summer season.
Let's talk about the water retention, or the accumulation of water in the body, which is often concentrated in very specific areas, such as legs, buttocks and belly, causing in many cases also feelings of heaviness and fatigue (especially if it involves the lower limbs).
A problem that can be traced to different causes, but, excluding serious diseases and illnesses, it often depends on a series of factors, among which supply is lifestyle, which play a decisive role.
Here's why with aSome simple changes in diet and everyday habits can be done.
Let's find out together with Raffaella Melani, nutritionist biologist.

1st RULE LESS SALT (watch out for unsuspected foods, too)

155399 To begin with, the first important step is to use less salt, for example by reducing the consumption of processed foods. The expert clarifies: "A low-salt diet, in addition to promoting the proper functioning of the lymphatic system, contributes to a healthy and low blood pressure. The World Health Organization recommends not introducing more than 2 grams of sodium with the daily diet. Two grams of sodium correspond to about 5 grams of cooking salt, which are roughly those contained in a teaspoon (practically what it takes to salt water to boil the pasta). "

WATER INSTEAD OF WILL

126903 With water instead you have to abound, choosing in particular low residual water and moisturizing foods.
Explain Raffaella Melani, nutritionist biologist "For example cucumbers, also suitable for those who have to lose weight. In fact, cucumber, due to the large amount of water, is very satiating and thanks to the presence of potassium has an excellent diuretic action. In addition, the cucumber also contains vitamin C that protects from oxidative stress ". Also recommended avocado. Melani continues. "In fact, this fruit contains about 80% water and dietary fiber. Unlike the other fruits, it has a low sugar content and its creamy pulp is an excellent source of monounsaturated fatty acids (MUFA) such as oleic and palmitoleic acids and omega-6 polyunsaturated fatty acids, linoleic acid, with a strong action anti-inflammatory ".

PRESERVE THE BLOOD VASES

176176 Water retention is also linked to poor circulation. This is why it is important to prefer blood vessel friendly foods. "Such as i blueberries. These wonderful berries contain numerous active ingredients. First of all, vitamins A and C, niacin, citric acid and malic acid. It is also rich in calcium and iron and, like all red-purple fruits are rich in anthocyanins. These molecules are studied for their beneficial effects on blood vessels, where they would increase capillary resistance, improving microcirculation ".

MAKE FULL OF ANTIOXIDANTS

137867 Foods are preferred to counteract the stagnation of liquids antioxidants.
Specify the nutritionist "Like papaya. These fruits not only offer the greedy taste and the sunny color of the tropics, with only 42 kcal per 100 g of fruit, but they are also a rich source of antioxidant nutrients such as carotenes, vitamins (especially vitamin C) and numerous minerals (Iron, potassium, copper and magnesium). Together, these nutrients promote the health of the cardiovascular system and also provide protection against inflammatory diseases ".

He who hesitates is lost

176167 Last advice is to move!
Dr. Melani concludes: "Doing physical activity or simply walking. This can be effective in reducing fluid accumulation in some areas, such as in the lower limbs".

Elisa Nata
June 2019

Menu against water retention – Italian Cuisine

To find the perfect shape, here are the foods that help to dispose of excess liquids with beneficial effects on health and figure

What ruins the line is not always fat to be eliminated with one low calorie diet, but a accumulation of liquids which requires a different approach.
The tendency to water retention it is very frequent and to counter it it is necessary to choose foods that keep the kidneys in good health and facilitate the draining action. This month's glasses stimulate diuresis, produce few waste and contain salt, which is the main cause of the water retained in the tissues.

A menu against water retention

Valuable allies are fruits and vegetables that, rich in potassium, play an antagonistic action against sodium.
Dandelion, asparagus, spring onions and pineapple are powerful diuretics; the lemon, orange and strawberries, thanks to their good supply of vitamin C, support the circulation helping the kidneys in the drainage work.
Dandelion, rice and pineapple yogurt (175 calories per serving)

Couscous, asparagus and first salt (210 calories per serving)

Hake and vegetables (105 calories per serving)

Rice cream with smoothie and fruit (100 calories per serving)

by Giorgio Donegani, nutritionist