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stanchezza alimenti

Senso di stanchezza, affaticamento generale e debolezza sono alcuni dei tipici sintomi che molte persone riscontrano con il sopraggiungere della stagione primaverile. Per ricaricare le batterie ed affrontare lo stress possiamo fare affidamento su alcuni alimenti che sono in grado di donare una sferzata di energia al nostro organismo, grazie al loro apporto di nutrienti fondamentali.

Consumare gli alimenti giusti è ancora più importante nel caso ci si senta già normalmente sotto stress a causa del proprio stile di vita frenetico e nell'evenienza in cui ci si accorga che l'arrivo della bella stagione non faccia altro che contribuire ad un costante senso di spossatezza. Ecco dunque cinque cibi che potrebbero fare al caso vostro.

1) Avena

avena

L'avena è uno dei cereali maggiormente consigliati per la prima colazione, in quanto essa è in grado di donare al nostro corpo un'energia capace di perdurare nel corso di gran parte della giornata. L'avena favorisce il funzionamento dell'apparato digerente, che potrà dunque svolgere nella maniera migliore il proprio ruolo di assorbimento dei nutrienti ed espulsione delle tossine. Questo cereale contribuisce a mantenere stabile il livello degli zuccheri nel sangue, concorrendo ad evitare che si verifichino improvvisi cali d'energia. L'avena apporta fibre, fosforo e magnesio, utili a contrastare la stanchezza, insieme alla vitamina B1, che contribuisce a trasformare in energia il cibo che ingeriamo. Via libera dunque ai fiocchi d'avena a colazione, accompagnati da un buon centrifugato di frutta fresca e di stagione.

2) Spinaci

spinaci

I cali di energia possono indicare una carenza di ferro. Gli spinaci ed i legumi, tra cui le lenticchie, sono tra le fonti vegetali principali di questo prezioso elemento. Essi contengono inoltre magnesio, potassio e vitamine del complesso B. Bassi livelli di ferro possono causare stanchezza sia mentale che fisica, oltre che difficoltà di concentrazione, insonnia e perdita dell'appetito. Il ferro è fondamentale affinché l'ossigeno trasportato dal sangue raggiunga le cellule in maniera ottimale ed affinché esse possano produrre regolarmente l'energia necessaria agli organi di cui sono parte. Anche il magnesio contribuisce alla produzione di energia nel nostro organismo, oltre al mantenimento di un corretto tono muscolare, alla regolazione del sistema nervoso e dell'apparato digerente. Per favorire l'assorbimento del ferro è necessario che il consumo di spinaci sia accompagnato, all'interno dello stesso pasto, da alimenti o bevande ricche di vitamina C, come spremute appena preparate, mentre bisognerebbe evitare di unire nella stessa pietanza spinaci e latticini, in grado di inibire l'assorbimento del ferro per via del loro elevato contenuto di calcio.

3) Frutta secca e semi oleosi

frutta secca

Frutta secca e semi oleosi, come i semi di zucca, di girasole o di lino, sono in grado di apportare al nostro organismo proteine di alta qualità ed i preziosissimi acidi grassi omega-3. A seconda delle varietà consumate, sia frutta secca che semi possono concorrere nell'arricchire la nostra dieta di elementi essenziali quali manganese, ferro, rame, magnesio, fosforo, vitamina B1, B2, B5 e B6, che cono coinvolti nell'insieme nella produzione dell'energia necessaria al nostro corpo per affrontare gli impegni quotidiani. Nocciole, semi di sesamo e semi di zucca sono tra le fonti principali di triptofano, fondamentale per contrastare la stanchezza. Il nostro organismo è inoltre in grado di trasformare in fonti di energia le proteine contenute in frutta secca e semi oleosi. Gli acidi grassi omega-3 contribuiscono a combattere la sensazione di affaticamento, fornendo al nostro organismo la possibilità di produrre energia per tempi prolungati, evitando la necessità di ricorrere a spuntini zuccherini e contrastando di conseguenza la possibilità di un eccessivo aumento di peso. Scegliete frutta secca e semi non addizionati di sale, accompagnatene il consumo a frutta fresca o pane integrale. Cercate infine di organizzarvi per preparare delle monoporzioni di semi e frutta secca da consumare a colazione e a merenda tutti i giorni.

4) Legumi

legumi

I legumi possono essere considerati un alimento quasi miracoloso nel momento in cui si desidera apportare all'organismo una fonte di energia costante, I legumi di ogni qualità, contengono infatti in perfetto equilibrio sia proteine che carboidrati, in grado di fornire all'organismo energia sia a breve che a lungo termine. Sono inoltre ricchi di minerali come ferro, magnesio, fosforo e potassio, gli stessi che rendono preziosi anche gli alimenti precedentemente elencati. Il loro consistente contenuto sia di proteine che di fibre contribuisce al mantenimento di un livello costante di zuccheri nel sangue. I legumi sono ritenuti in grado di sostituire la carne per quanto riguarda l'apporto di ferro e proteine. Rispetto alla carne, essi contengono una minore quantità di calorie e grassi a parità di quantità. Il loro contenuto di magnesio contribuisce a migliorare la circolazione del sangue, contrastando la sensazione di stanchezza e spossatezza a livello sia fisico che mentale. Il ferro, di cui sino ricchi, contribuisce al buon funzionamento del sistema immunitario, che potrà proteggere il nostro corpo dalle aggressioni esterne nei momenti di maggiore stress. I legumi possono essere consumati sia a pranzo che a cena, non solo sotto forma di contorno, ma anche come alimento principale di zuppe e minestre, come condimento per il riso o per la pasta e per realizzare ottime crocchette o burger vegetali.

5) Yogurt

yogurt

Da un recente studio condotto dall'Università di Toronto, emerge come i probiotici contenuti nello yogurt possano essere considerati una delle armi migliori per combattere la cosiddetta "Sindrome da stanchezza cronica". Lo yogurt contiene fermenti in grado di contribuire al mantenimento di un corretto equilibrio della flora intestinale, aiutando l'organismo nell'eliminazione di agenti patogeni e di batteri dannosi. I probiotici inoltre contribuirebbero ad aumentare i livelli di triptofano, un precursore della serotonina, ritenuto in grado di favorire lo sviluppo di una sensazione generale di calma e di rilassatezza. Si consiglia di optare per yogurt bianco al naturale, privo di zuccheri aggiunti e biologico, da consumare a merenda o a colazione almeno tre volte alla settimana. I vegani potranno invece orientarsi su yogurt di soia specificamente arricchiti di fermenti benefici. Qui la ricetta per farlo in casa.

LEGGI anche: Come preparare in casa lo yogurt di soia

Pronti a ripartire di slancio?

Marta Albè

Leggi anche

Erba mate, il rimedio argentino contro la stanchezza primaverile

10 consigli per superare i cali di energia pomeridiani

7 alternative naturali agli energy drink

Stress: 10 segnali di avvertimento

Commenti   

 
Redazione greenMe.it
+4 #8 Redazione greenMe.it 2012-04-12 17:05
Alessandra, ti assicuriamo che i tuoi commenti non sono stati affatto censurati. Semplicemente non li abbiamo ricevuti. Non sappiamo se dipende da un problema tecnico, ma abbiamo dato voce a tutte su questa discussione e puoi tranquillamente ripetere quello che avevi scritto (sempre nei limiti del buon senso)
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alessandra
-2 #7 alessandra 2012-04-12 16:59
cara giova e marta, è agghiacciante che i miei commenti di risposta successivi siano stati volutamente non pubblicati sul sito.
mi spiace non averli salvati per riproporli ad oltranza, ed essere vittima di una repressione di contradditorio.
per giova cosa intendi per sanitario? sei un medico? se così fosse non dovresti accettare l'associazione di una patologia seria a rimedi senza fondamenta alcuna.

complimenti!
alessandra
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giova
+3 #6 giova 2012-04-10 15:03
care Alessandra e Tiziana, a me sembra che Marta abbia informato correttamente. Io, sanitario, sono soddisfatto di qst precisione di Marta, e della risposta che vi ha dato.
Grazie.
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Marta
+3 #5 Marta 2012-04-04 11:33
Buongiorno Alessandra e Tiziana,
desidero sottolineare nuovamente, come già riportato nell’articolo, che l’azione benefica dei probiotici in relazione alla sindrome di cui sopra è stata rilevata da studi scientifici condotti presso l’Università di Toronto, argomento che potrete approfondire al seguente link:

gutpathogens.com/.../1757-4749-1-6.pdf
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tiziana
0 #4 tiziana 2012-04-04 02:54
Condivido in pieno l' osservazione di Alessandra, non bisogna dare informazione scorretta scrivendo che la sindrome da fatica cronica ( encefalomielite mialgica) si cura con l alimentazione perche' non corrisponde al vero. Perche' stiamo parlando di una fatica e di sintomi paragonabili a quelli post chemioterapici che non hanno nulla a che fare con la stanchezza primaverile.
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alessandra
-2 #3 alessandra 2012-04-03 19:45
sarebbe bastato che anche nell'ultimo paragrafo dell'articolo continuassi ad usare la giusta terminologia denominando la stanchezza in questione come acuta, legata alla stagionalità. il mio appunto continua ad incentrarsi sull'utilizzo della dicitura "sindorme da stanchezza cronica" che ribadisco è una patologia vera e propria. sarebbe carino se coerente con le tue intenzioni di pura informazione di approfondimento sostituissi la definizione, ribadisco nel rispetto di malati anche cronici che a causa di questa patologia vivono inermi e costretti all'immobilità e sicuramente prendono come beffa il consiglio dello yogurt come beneficio a loro correlato.
confido nella tua buona fede iniziale, seppur sarebbe il caso documentarsi prima di scrivere visto che le parole hanno un peso, e confido nella tua bonaria spiegazione e che entrambe gli aspetti ti inducano spontaneamente a rivedere la frase scomoda per chi realmente soffre.
grazie
alessandra
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Marta
+6 #2 Marta 2012-04-03 18:56
Buonasera Alessandra, non era mia intenzione confondere spossatezza stagionale con una sindrome ben più grave, mi premeva semplicemente rendere noto come studi recenti abbiano rilevato gli effetti positivi dell'assunzione di probiotici non soltanto in casi di stanchezza lieve, ma anche nell'evenienza di una sindrome ben più grave. Quanto riportato nell'articolo vuole essere da spunto per i lettori per ulteriori approfondimenti e non pretende in alcun modo di sostituirsi al parere di un medico.

Marta Albè
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alessandra
0 #1 alessandra 2012-04-03 15:56
cara marta, ineceppibile seppur qualunquistico il tuo articolo, attenzione però a non sforare in un campo medico che credo, in quanto giornalista, non ti compete. la sindrome da stanchezza cronica è una vera e propria patologia autoimmune multifattoriale che ben differisce dalla stanchezza stagionale dovuta al cambio di clima e che non si cura con lo yogurt come da te sostenuto.
a nome dei malati di questa patologia ti chiederei di rettificare le inesattezze del tuo articolo.
alessandra
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