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Comer fuera y no engordar ahora que empiezan los terraceos y las barbacoas La barbacoa es una de las actividades más frecuentes con buen tiempo. Pexels.
Con el buen tiempo, florecen las terrazas, las barbacoas, las comidas sin fin y los kilos de más Para ayudar al cuerpo a controlar la ingesta excesiva, no salgas de casa con hambre Si quieres acompañar tus comidas con vino o cerveza, después de cada copa, toma dos vasos de agua Casi todos preferimos comer en casa cuando estamos a dieta. Comer fuera de casa suele ser sinónimo de pegarnos una comilona. Ingerimos más cantidad de alimentos y no siempre son todo lo sanos que deberían . Pero a veces el problema no es salir fuera, sino nosotros mismos... y algunos momentos del año especialmente complicados. Con el buen tiempo empieza el terraceo, los aperitivos encadenados, las barbacoas. .. Todo ello aderezado con bebidas alcohólicas o carbonatadas. En suma, la antidieta.
Según un estudio de Cambridge, más del 90% de los platos principales que se venden en los restaurantes y bares son excesivos en calorías, sodio, grasa y grasa saturada. Comer fuera de casa, de hecho, se considera un factor de riesgo para la ingesta excesiva de grasas y calorías extras. No pretendemos espantarte el ocio gastronómico, pero sí darte algunas recomendaciones para que no arruinar los días de comida sana que tanto bien le hacen a tu figura y a tu organismo.
Lo primero de todo: no vayas en ayunas Para ayudar al cuerpo a controlar el hambre y no ceder a los antojos, no llegues al restaurante o a la barbacoa con hambre . Si antes has tomado en casa una pieza de fruta o un vaso de agua con hierbabuena y limón, con poder antioxidante y saciante, evitarás caer en las tentaciones menos sanas.
Come despacio La digestión comienza en la boca. Al comer despacio, disfrutarás más de cada plato, controlarás las porciones que consumes y hará que tu cuerpo tenga sensación de saciedad con menos cantidad de alimentos y haga una digestión más ligera. Las personas que comen demasiado rápido tienen tres veces más probabilidades de padecer sobrepeso. Esto se debe a que la sensación de saciedad tarda entre 20 y 30 minutos en viajar desde el estómago hasta el cerebro. Por tanto, comer más rápido implica ingerir más alimentos para sentirse saciados.
Elige bien los aperitivos No hay nada más español que el aperitivo. Es casi una institución, así que no vamos a pedirte que renuncies a ello, pero apuesta por las versiones más sanas: jamón ibérico , encurtidos, frutos secos naturales, gambas, salpicón de marisco, mejillones, berberechos o boquerones en vinagre. Como imaginas, las patatas fritas, las croquetas, la ensaladilla rusa o el pincho de tortilla tienen más calorías.
Empieza por ensaladas o verduras Es importante que el primer plato esté formado por verduras a la plancha o cocidas; las ensaladas son una opción muy saludable, pero controla el aliño. Lo más recomendable es usar más especias y menos sal. En cuanto a aceites, el de oliva virgen extra, siempre el mejor, acompañado por algún vinagre. Algunas ensaladas también admiten aliñarlas con limón y muchas especias. Investiga para dar con el sabor que te guste sin muchas calorías.
No mezcles alimentos incompatibles Entre los expertos en nutrición existe una regla de oro: no mezclar alimentos que requieran para su digestión la acción de muchos agentes. El objetivo es no hacer trabajar a los órganos digestivos más de lo necesario, haciendo un trabajo extra en la descomposición de nutrientes y en la eliminación de toxinas.
En términos prácticos, se trata de no comer carne, pescado y legumbres en la misma comida . Las distintas proteínas requieren unas condiciones de pH diferentes y, sobre todo, distintas enzimas digestivas y diferentes jugos gástricos. Si en los aperitivos había pescado o marisco, sigue por esa línea. Si no es posible, fíjate en el siguiente punto.
Atención con el tipo de cocinado A veces, no es posible combinar los alimentos de manera adecuada. En ese caso, es fundamental que lo que tomes esté cocinado de manera sana y en porciones pequeñas. Elige pescados o carnes magras para el segundo , siempre a la plancha, vapor o al horno. Para la guarnición, opta por verduras o ensalada . Las patatas cocidas podrían ser una opción. Las fritas, en absoluto.
Controla el alcohol y las bebidas azucaradas Acompaña la comida de una sola copa de vino tinto o blanco y evita la cerveza , que tiende a hinchar. Los refrescos, los zumos y las bebidas alcohólicas contienen calorías vacías que no tienen poder nutricional y que se almacena primero como azúcar y luego como grasa. Si, aún así, quieres acompañar tus comidas con vino o cerveza, entonces después de cada cerveza o copa de vino, toma dos vasos de agua .
Postre: evita el dulce Para el postre elige fruta de temporada o un sorbete de limón sin alcohol. El buen tiempo pone fácil huir de los dulces más calóricos y apostar por fresas (sin nata), frutos rojos, melocotones, melón o sandía. Si estás pensando en el clásico zumo de naranja , mejor no. Al convertirse en zumo, el azúcar de la naranja pasa a ser azúcar libre, sin ninguna propiedad nutricional, pero con muchas calorías.
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