Varia spesso le tue scelte a tavola
Alimentazione e trattamenti naturali per il benessere e lasalute - Dr.ssa Michela Barducco - Dietista - Master in Floriterapia
RSS

Articoli recenti

Il Tarassaco in Fitoterapia
LA SALVIA
PORRIDGE RAPIDO IN BARATTOLO
L'olio di oliva
Il tofu

Categorie

Alimentazione e attività fisica
Conoscere gli alimenti
Cucina dietetica
Disturbi del comportamento alimentare: Anoressia e Bulimia Nervosa, Disturbi Alimentari Atipici
Linee Guida per una sana alimentazione
Risposte alle domande frequenti
Sovrappeso e obesità
Terapie naturali
powered by

Il mio blog

Varia spesso le tue scelte a tavola

Come possiamo mettere in pratica le Linee Guida per una sana alimentazione?

Chiarimenti e suggerimenti per passare dalla teoria alla pratica, vedendo le linee guida una per una.

Vediamo insieme l'ottava delle linee guida
Varia spesso le tue scelte a tavola

Come e perché metterla in pratica?


Perché è importante avere un'alimentazione varia?

La dieta ci deve assicurare non solo la giusta quota di energia, le proteine, i carboidrati e i grassi nelle giuste proporzioni ma anche l’acqua, le vitamine e i sali minerali
Con gli alimenti dobbiamo introdurre particolari aminoacidi, contenuti nelle proteine, e alcuni acidi grassi polinsaturi, contenuti nei grassi, che sono detti essenziali perché l’organismo non è in grado di produrli.     
Come possiamo assicurarci di introdurre tutte queste sostanze? 
Il modo migliore è quello di seguire una dieta il più possibile varia; in tal modo potremo anche evitare la monotonia di un’alimentazione ripetitiva e soddisfare maggiormente il gusto.    
Variare il più possibile le scelte alimentari ci evita poi di introdurre ripetutamente sostanze dannose eventualmente presenti negli alimenti e ci consente di introdurre la giusta quantità di altre sostanze che al contrario risultano avere funzioni protettive, come gli antiossidanti, contenuti soprattutto nei vegetali. 
Se l’alimentazione è varia normalmente non è necessario ricorrere ad integratori di vitamine, sali minerali o altri nutrienti, salvo che in casi particolari


Come possiamo avere un'alimentazione varia?

Per realizzare una dieta completa, sarà sufficiente attingere gli alimenti da tutti i gruppi alimentari, cercando di variare il più possibile la scelta anche all'interno di ciascun gruppo.   
Ricordiamo quali sono i gruppi alimentari: 

  1. Cereali, loro derivati e tuberi - comprendono pasta, riso, altri cereali (tra cui farro, avena, orzo, mais, miglio) e le patate; i cereali e derivati apportano buone quantità di vitamine del complesso B ed una certa quantità di proteine, il cui valore può essere aumentato unendole alle proteine dei legumi. Potrà essere utile prendere l’abitudine di alternare i cereali raffinati con i cereali integrali, in modo da aumentare il consumo di fibra. 
  2. Frutta e ortaggi - questi alimenti sono fonte di fibra, beta-carotene (soprattutto carote, peperoni, pomodori, albicocche, meloni), di vitamina C (soprattutto agrumi, kiwi, fragole, pomodori, peperoni), di altre vitamine e di diversi sali minerali (soprattutto potassio); questi alimenti contengono poi molti antiossidanti, con funzioni protettive. La loro varietà ci consente un'ampia scelta e la possibilità di assecondare la stagionalità degli alimenti; possono essere introdotti fin dalla prima colazione e sono utili fuori pasto in grado di dare senso di sazietà senza apportare troppe calorie. 
  3. Latte e derivati - comprendono latte, yogurt, latticini e formaggi; questo gruppo fornisce calcio in buona quantità e facilmente assorbibile e utilizzabile, proteine di ottima qualità ed alcune vitamine (soprattutto B2 ed A). Un’introduzione eccessiva di grassi si può evitare dando la preferenza al latte parzialmente scremato, ai latticini e ai formaggi meno grassi e ponendo una certa attenzione alle quantità.
  4. Carne, pesce, uova e legumi: forniscono proteine, oligoelementi (quali zinco, rame e ferro) facilmente assorbibili e utilizzabili e vitamine del complesso B (soprattutto B12). Per non eccedere con l’introduzione di grassi andranno preferite le carni magre e il pesce; le uova potranno essere consumate nella quantità di 2, massimo 4, alla settimana, per evitare un’eccessiva introduzione di colesterolo. Le carni più grasse e certi tipi di salumi potranno essere consumati con moderazione e con una frequenza limitata e sarà opportuno prendere l’abitudine di sostituire con una certa frequenza i prodotti animali con prodotti vegetali quali i legumi, buona fonte di fibre e poveri di grassi. 
  5. I grassi da condimento includono sia i grassi di origine animale sia i grassi di origine vegetale. Il loro consumo deve essere contenuto ma non devono comunque mancare dalla nostra tavola; sono infatti necessari quali fonte di acidi grassi essenziali, per l’assorbimento delle vitamine liposolubili (A, D, E e K) e per esaltare il sapore dei cibi. Andranno comunque preferiti gli oli vegetali (in particolare l’olio extra vergine di oliva) ai grassi animali ed andrà preferito un consumo a crudo rispetto all’utilizzo in cottura.   


Da ricordare

  • Scegliere quantità adeguate (porzioni) di alimenti appartenenti a tutti i diversi gruppi, alternandoli nei vari pasti della giornata
  • Alternare anche gli alimenti all'interno dello stesso gruppo nell'arco della settimana
  • Adeguare il numero di porzioni consumate ogni giorno in base al consumo energetico individuale e all'attività fisica svolta, oltre che alla necessità di mantenere il peso forma o di raggiungerlo
  • Nessun alimento di per sé è dannoso: l’importante è che il suo consumo sia inserito in un’alimentazione bilanciata nel suo complesso, rispettando i concetti di varietà, proporzione e moderazione
  • Nessun alimento, neppure il più sano, ci fornisce tutte le sostanze di cui abbiamo bisogno, perciò la chiave di un’alimentazione sana sta nella maggiore variabilità possibile delle nostre scelte alimentari    


72 commenti a Varia spesso le tue scelte a tavola:

Commenti RSS
Lassiter on lunedì 19 giugno 2017 22:51
Wow, superb weblog structure! How lengthy have you been running a blog for? you made running a blog glance easy. The full glance of your site is excellent, as well as the content material!
Rispondi a un commento


Lamar on martedì 20 giugno 2017 01:56
Pretty part of content. I simply stumbled upon your website and in accession capital to assert that I get in fact loved account your blog posts. Any way I will be subscribing in your augment and even I achievement you get right of entry to consistently rapidly.
Rispondi a un commento


Maples on sabato 24 giugno 2017 15:49
Hello, its good paragraph concerning media print, we all be familiar with media is a impressive source of facts.
Rispondi a un commento


orologi replica on lunedì 16 luglio 2018 08:14
It is a scary fact that we have this available just near our doorsteps.
Rispondi a un commento


Dransfield on mercoledì 12 settembre 2018 08:20
Hi there to every body, it's my first pay a quick visit of this webpage; this website contains amazing and in fact good material for readers.
Rispondi a un commento


Redfern on giovedì 13 settembre 2018 12:59
No matter if some one searches for his required thing, so he/she wants to be available that in detail, so that thing is maintained over here.
Rispondi a un commento


Tancred on venerdì 14 settembre 2018 11:12
Incredible points. Solid arguments. Keep up the amazing effort.
Rispondi a un commento


Matamoros on venerdì 14 settembre 2018 23:42
Appreciate the recommendation. Let me try it out.
Rispondi a un commento


Rowley on sabato 15 settembre 2018 23:58
Hello! Someone in my Facebook group shared this site with us so I came to give it a look. I'm definitely loving the information. I'm bookmarking and will be tweeting this to my followers! Outstanding blog and outstanding design.
Rispondi a un commento


Farrelly on domenica 16 settembre 2018 22:56
I visited multiple web pages but the audio quality for audio songs present at this web page is truly superb.
Rispondi a un commento


Brogan on lunedì 17 settembre 2018 09:28
I know this web page presents quality dependent content and additional data, is there any other web page which gives such data in quality?
Rispondi a un commento


Bevan on lunedì 17 settembre 2018 10:26
Whoa! This blog looks just like my old one! It's on a completely different subject but it has pretty much the same layout and design. Great choice of colors!
Rispondi a un commento


Rettig on venerdì 21 settembre 2018 13:51
This site truly has all of the info I needed about this subject and didn't know who to ask.
Rispondi a un commento


Swenson on domenica 23 settembre 2018 07:15
Great blog here! Also your website loads up very fast! What host are you using? Can I get your affiliate link to your host? I wish my site loaded up as fast as yours lol
Rispondi a un commento


Kaestner on lunedì 24 settembre 2018 04:28
I know this web site presents quality depending articles or reviews and additional data, is there any other web page which provides these stuff in quality?
Rispondi a un commento


Laughlin on lunedì 24 settembre 2018 16:05
Wow, amazing blog layout! How long have you been blogging for? you made blogging look easy. The overall look of your site is great, as well as the content!
Rispondi a un commento


Rico on lunedì 1 ottobre 2018 01:22
I think the admin of this web page is in fact working hard in support of his website, for the reason that here every data is quality based information.
Rispondi a un commento


Goodson on lunedì 1 ottobre 2018 04:44
Thanks for sharing such a pleasant thought, post is pleasant, thats why i have read it entirely
Rispondi a un commento


Graf on lunedì 1 ottobre 2018 08:34
Right away I am going away to do my breakfast, after having my breakfast coming again to read other news.
Rispondi a un commento


Ding on lunedì 1 ottobre 2018 10:38
Good day! This is kind of off topic but I need some advice from an established blog. Is it hard to set up your own blog? I'm not very techincal but I can figure things out pretty fast. I'm thinking about making my own but I'm not sure where to begin. Do you have any tips or suggestions? Many thanks
Rispondi a un commento


Lashbrook on lunedì 1 ottobre 2018 14:24
It is in point of fact a great and useful piece of info. I'm glad that you simply shared this helpful info with us. Please keep us up to date like this. Thank you for sharing.
Rispondi a un commento


Beike on lunedì 1 ottobre 2018 16:06
Howdy! Do you use Twitter? I'd like to follow you if that would be ok. I'm absolutely enjoying your blog and look forward to new updates.
Rispondi a un commento


Nowacki on lunedì 1 ottobre 2018 16:59
It is perfect time to make some plans for the future and it's time to be happy. I've read this post and if I could I wish to suggest you some interesting things or advice. Maybe you could write next articles referring to this article. I wish to read more things about it!
Rispondi a un commento


Apple on lunedì 1 ottobre 2018 19:03
Its like you read my mind! You appear to know a lot about this, like you wrote the book in it or something. I think that you could do with some pics to drive the message home a bit, but other than that, this is wonderful blog. A great read. I'll definitely be back.
Rispondi a un commento


Lanier on martedì 2 ottobre 2018 07:31
Your mode of telling everything in this paragraph is truly nice, all can effortlessly know it, Thanks a lot.
Rispondi a un commento


Pietrzak on martedì 2 ottobre 2018 09:51
Wow! After all I got a blog from where I can really obtain useful information regarding my study and knowledge.
Rispondi a un commento


Snell on martedì 2 ottobre 2018 11:14
Hello, I enjoy reading through your article. I like to write a little comment to support you.
Rispondi a un commento


Crespin on sabato 6 ottobre 2018 00:03
I was wondering if you ever thought of changing the page layout of your website? Its very well written; I love what youve got to say. But maybe you could a little more in the way of content so people could connect with it better. Youve got an awful lot of text for only having one or 2 pictures. Maybe you could space it out better?
Rispondi a un commento


Hawks on domenica 7 ottobre 2018 00:45
I was wondering if you ever thought of changing the layout of your website? Its very well written; I love what youve got to say. But maybe you could a little more in the way of content so people could connect with it better. Youve got an awful lot of text for only having one or 2 images. Maybe you could space it out better?
Rispondi a un commento


Sigmon on domenica 7 ottobre 2018 03:43
Quality content is the main to be a focus for the people to visit the site, that's what this web page is providing.
Rispondi a un commento


Asche on domenica 7 ottobre 2018 08:07
I have read so many posts on the topic of the blogger lovers however this article is in fact a fastidious article, keep it up.
Rispondi a un commento


Marina on domenica 7 ottobre 2018 15:05
This page certainly has all of the info I needed about this subject and didn't know who to ask.
Rispondi a un commento


Simoi on domenica 7 ottobre 2018 19:18
When I originally commented I clicked the "Notify me when new comments are added" checkbox and now each time a comment is added I get several e-mails with the same comment. Is there any way you can remove me from that service? Bless you!
Rispondi a un commento


Winterbotham on lunedì 8 ottobre 2018 10:54
hello there and thank you for your info – I've definitely picked up something new from right here. I did however expertise several technical points using this site, since I experienced to reload the web site many times previous to I could get it to load correctly. I had been wondering if your web host is OK? Not that I am complaining, but slow loading instances times will sometimes affect your placement in google and could damage your high-quality score if ads and marketing with Adwords. Anyway I am adding this RSS to my e-mail and could look out for much more of your respective exciting content. Ensure that you update this again soon.
Rispondi a un commento


Baird on lunedì 8 ottobre 2018 14:35
What's up, all the time i used to check webpage posts here early in the break of day, as i enjoy to find out more and more.
Rispondi a un commento


Pascal on lunedì 8 ottobre 2018 18:50
Howdy! I know this is kinda off topic but I'd figured I'd ask. Would you be interested in trading links or maybe guest authoring a blog post or vice-versa? My blog discusses a lot of the same topics as yours and I believe we could greatly benefit from each other. If you are interested feel free to send me an email. I look forward to hearing from you! Excellent blog by the way!
Rispondi a un commento


Glade on mercoledì 10 ottobre 2018 04:26
Greate article. Keep posting such kind of info on your page. Im really impressed by your blog. Hi there, You have done a fantastic job. I will definitely digg it and in my opinion recommend to my friends. I am confident they will be benefited from this website.
Rispondi a un commento


McCabe on mercoledì 10 ottobre 2018 08:30
It's nearly impossible to find educated people on this topic, but you seem like you know what you're talking about! Thanks
Rispondi a un commento


McAuley on mercoledì 17 ottobre 2018 20:45
Hi there to every one, because I am genuinely keen of reading this blog's post to be updated regularly. It consists of good material.
Rispondi a un commento


Chatman on giovedì 18 ottobre 2018 23:29
Admiring the time and energy you put into your blog and detailed information you provide. It's nice to come across a blog every once in a while that isn't the same outdated rehashed information. Wonderful read! I've bookmarked your site and I'm adding your RSS feeds to my Google account.
Rispondi a un commento


Keane on martedì 23 ottobre 2018 10:00
I was recommended this website through my cousin. I am now not certain whether or not this put up is written through him as nobody else know such specified approximately my problem. You're amazing! Thanks!
Rispondi a un commento


Binnie on mercoledì 24 ottobre 2018 10:18
Today, while I was at work, my cousin stole my apple ipad and tested to see if it can survive a thirty foot drop, just so she can be a youtube sensation. My apple ipad is now destroyed and she has 83 views. I know this is totally off topic but I had to share it with someone!
Rispondi a un commento


Ackley on giovedì 25 ottobre 2018 17:16
This piece of writing will help the internet people for building up new weblog or even a weblog from start to end.
Rispondi a un commento


Montanez on sabato 27 ottobre 2018 09:29
Thanks for sharing such a pleasant thinking, article is fastidious, thats why i have read it fully
Rispondi a un commento


Hamrick on sabato 27 ottobre 2018 12:25
It's really a cool and useful piece of information. I'm happy that you shared this helpful info with us. Please keep us informed like this. Thank you for sharing.
Rispondi a un commento


Birnie on sabato 27 ottobre 2018 18:22
I love what you guys tend to be up too. This type of clever work and exposure! Keep up the wonderful works guys I've incorporated you guys to my blogroll.
Rispondi a un commento


Bourke on sabato 27 ottobre 2018 20:31
Hello to all, because I am in fact keen of reading this website's post to be updated on a regular basis. It carries fastidious information.
Rispondi a un commento


Espie on domenica 28 ottobre 2018 14:06
Attractive element of content. I simply stumbled upon your weblog and in accession capital to claim that I acquire in fact loved account your blog posts. Anyway I will be subscribing for your feeds and even I success you get entry to constantly rapidly.
Rispondi a un commento


Galvez on lunedì 29 ottobre 2018 14:05
What's up, I desire to subscribe for this blog to get newest updates, therefore where can i do it please assist.
Rispondi a un commento


Massola on venerdì 2 novembre 2018 08:25
descargar facebook bookmarked!!, I really like your site! Descargar facebook
Rispondi a un commento


Easton on venerdì 2 novembre 2018 11:38
bookmarked!!, I like your web site!
Rispondi a un commento


Mark on sabato 3 novembre 2018 02:48
Hey! I could have sworn I've been to this site before but after checking through some of the post I realized it's new to me. Anyways, I'm definitely delighted I found it and I'll be book-marking and checking back frequently!
Rispondi a un commento


Palladino on sabato 3 novembre 2018 18:00
Very good post. I'm going through many of these issues as well..
Rispondi a un commento


Hayward on domenica 4 novembre 2018 14:31
Descargar facebook http://twitter.com/descargar_hq descargar facebook Hey There. I discovered your blog the use of msn. This is an extremely well written article. I'll be sure to bookmark it and come back to learn extra of your helpful information. Thanks for the post. I will definitely comeback. Descargar facebook http://twitter.com/descargar_hq descargar facebook
Rispondi a un commento


Blaxland on lunedì 5 novembre 2018 00:08
quest bars cheap fitnesstipsnew1 quest bars cheap 516999410492780544 quest bars cheap It's hard to come by educated people in this particular topic, however, you seem like you know what you're talking about! Thanks quest bars cheap fitnesstipsnew1 quest bars cheap 516999410492780544 quest bars cheap
Rispondi a un commento


Higdon on martedì 6 novembre 2018 17:05
I am sure this piece of writing has touched all the internet viewers, its really really good article on building up new weblog.
Rispondi a un commento


List on lunedì 12 novembre 2018 03:19
Hi there, its pleasant post on the topic of media print, we all be aware of media is a wonderful source of facts.
Rispondi a un commento


Lawry on lunedì 12 novembre 2018 03:51
Today, I went to the beach with my kids. I found a sea shell and gave it to my 4 year old daughter and said "You can hear the ocean if you put this to your ear." She put the shell to her ear and screamed. There was a hermit crab inside and it pinched her ear. She never wants to go back! LoL I know this is entirely off topic but I had to tell someone!
Rispondi a un commento


Elsberry on lunedì 12 novembre 2018 12:47
Woah! I'm really loving the template/theme of this blog. It's simple, yet effective. A lot of times it's challenging to get that "perfect balance" between user friendliness and visual appearance. I must say you've done a amazing job with this. Additionally, the blog loads very fast for me on Chrome. Superb Blog!
Rispondi a un commento


Mckenney on giovedì 15 novembre 2018 01:27
Very great post. I simply stumbled upon your blog and wanted to mention that I have really loved surfing around your weblog posts. After all I will be subscribing for your rss feed and I am hoping you write once more very soon!
Rispondi a un commento


Racine on domenica 18 novembre 2018 16:53
My brother suggested I might like this blog. He was totally right. This post actually made my day. You cann't imagine simply how much time I had spent for this information! Thanks!
Rispondi a un commento


Saywell on domenica 18 novembre 2018 17:12
Hi there just wanted to give you a quick heads up. The text in your content seem to be running off the screen in Internet explorer. I'm not sure if this is a format issue or something to do with internet browser compatibility but I figured I'd post to let you know. The design look great though! Hope you get the issue fixed soon. Kudos
Rispondi a un commento


Brient on lunedì 19 novembre 2018 04:43
Great site you have got here.. It's difficult to find high quality writing like yours nowadays. I seriously appreciate individuals like you! Take care!!
Rispondi a un commento


Pethebridge on lunedì 19 novembre 2018 05:30
I do consider all of the ideas you've offered to your post. They are very convincing and will definitely work. Still, the posts are too short for novices. May you please prolong them a bit from next time? Thank you for the post.
Rispondi a un commento


Passmore on lunedì 19 novembre 2018 15:34
After I originally left a comment I appear to have clicked the -Notify me when new comments are added- checkbox and now whenever a comment is added I recieve 4 emails with the same comment. Is there a means you are able to remove me from that service? Thanks a lot!
Rispondi a un commento


Block on martedì 20 novembre 2018 19:17
I have been exploring for a little bit for any high-quality articles or weblog posts in this kind of space . Exploring in Yahoo I ultimately stumbled upon this site. Reading this information So i'm glad to convey that I've an incredibly good uncanny feeling I discovered exactly what I needed. I so much undoubtedly will make certain to don?t overlook this website and provides it a glance on a constant basis.
Rispondi a un commento


Breshears on mercoledì 21 novembre 2018 15:51
Hello there! Would you mind if I share your blog with my zynga group? There's a lot of folks that I think would really enjoy your content. Please let me know. Many thanks
Rispondi a un commento


Kenyon on giovedì 22 novembre 2018 08:45
Thanks for the marvelous posting! I genuinely enjoyed reading it, you can be a great author.I will make sure to bookmark your blog and definitely will come back someday. I want to encourage you to continue your great posts, have a nice morning!
Rispondi a un commento


Headley on martedì 4 dicembre 2018 08:44
I was more than happy to find this page. I wanted to thank you for ones time just for this fantastic read!! I definitely enjoyed every part of it and I have you book marked to look at new things in your site.
Rispondi a un commento


Flower on martedì 4 dicembre 2018 23:20
Every weekend i used to go to see this website, for the reason that i want enjoyment, as this this website conations actually nice funny information too.
Rispondi a un commento


Wetherspoon on giovedì 6 dicembre 2018 16:12
What's up to all, because I am actually eager of reading this weblog's post to be updated daily. It includes fastidious data.
Rispondi a un commento


Flinchum on giovedì 6 dicembre 2018 17:32
Hi there, just wanted to tell you, I enjoyed this post. It was helpful. Keep on posting!
Rispondi a un commento

Aggiungi un commento

Nome:
Indirizzo e-mail: (obbligatorio)
Sito web:
Commento:
Ingrandisci il tuo testo, trasformalo in grassetto, corsivo e applica tanti stili diversi con le tag HTML. Ti mostriamo come.
Post Comment
Assistente di creazione sito web fornito da Vistaprint