By Dr. Giovanni Chetta
Index
FOOD TIPS
EXAMPLE OF CORRECT DAILY POWER ..
ESSENTIAL BIBLIOGRAPHY
Food Advice
He always eats in a climate as peaceful and relaxed as possible; never neglect this aspect.
Always chew for a long time: the digestive phase that takes place in the mouth is of fundamental importance. Drink slowly and, during meals, in moderate quantities.
Fed for breakfast like a prince (a meal not abundant but rich in nutrients), at lunch like a bourgeois (more abundant meal), at dinner like a beggar (a meal based mainly on vegetables).
Each meal must be complete and must consist of a base of foods rich in carbohydrates (bread, pasta, rice, polenta, spelled, baked goods and other starchy foods) accompanied by proteins (legumes, cheeses, fish, meats, eggs, walnuts), fats (extra virgin olive oil), vitamins and mineral salts (vegetables, fruit). The ideal is the single dish.
Do not combine protein foods (legumes, meat, fish, eggs, cheeses, nuts) at the same time: they require very different digestive environments.
Prefer foods of plant origin to those of animal origin: as fats choose extra virgin olive oil, as proteins it favors legumes (beans, lentils, broad beans, chickpeas) and dried fruit (nuts and almonds in particular).
Limit the consumption of meat and its derivatives of any kind to a maximum of 4 meals a week and at the same time increase the consumption of legumes . Avoid sausages of unknown origin and, in particular, sausages and canned meat. Prefer the raw ham, the bresaola and the cooked meat "to the blood", always eliminating the visible fat.
Moderate the consumption of dried fruit but 2-3 walnuts or almonds per day are very useful for health due to their richness in mineral salts, essential fatty acids and proteins.
Eat 2-3 eggs a week, better if taken by the good farmer. Soft-boiled or poached cook to take full advantage of their great nutritional qualities.
Avoid eating fruit and sweets after a meal because they cause stomach swelling: eat them preferably at breakfast or as an afternoon snack. But, if you really want to, you can occasionally make a dinner of just dessert and fruit. It is good to consume sour fruit, like citrus fruits, in the morning avoiding eating it in the evening.
Limit the consumption of sugar, salt, coffee, tea, cocoa, spices, spicy foods, alcohol (no more than ½ liter of wine or beer per day). Avoid spirits, non-natural sweeteners and sugary and carbonated drinks (its fruit and vegetable juices are much healthier). Moderate the consumption of water at meals (better not gassed and low mineral content) to not dilute the gastric juices too much. Always drink when you are thirsty with water or centrifuged.
Eat as much natural foods as possible or with as few technological transformations as possible: avoid canned foods, foods with preservatives, fried foods. It favors dishes cooked in a simple way.
Limit the consumption of refined foods and prefer whole foods but always make sure they are of biological origin; otherwise they will contain a higher dose of pesticides than refined foods.
Even a sandwich can be a great meal if well done, for example:
sandwich with raw ham, salad, tomatoes, extra-virgin olive oil
sandwich with tuna, salad, tomatoes, extra virgin olive oil
organic wholemeal sandwich with walnuts, grilled salad or vegetables, tomatoes and extra virgin olive oil
In conditions of stress (psychic and / or physical), the vitamin requirement (approx. Double) increases due to the increased metabolic activity. It is therefore advisable to intensify the consumption of raw fruits and vegetables (also in the form of centrifuged fruit and vegetables at will). Still in a state of stress, digestive difficulties increase. It is therefore good to always eat moderate meals, getting up from the table with a slight residual hunger (remember that the sense of satiety always arrives at "delayed burst". The same applies also during pregnancy and lactation : maternal nutrition takes on a decisive role (including the previous one even if to a lesser extent).
Consider the possibility of using a natural supplement, such as, for example, aloe vera gel or ventilated clay (for oral use) as, unfortunately, the foods we currently consume are usually very depleted of trace elements (vitamins and mineral salts ) essential to the correct functioning of our body..
To lose weight, avoid combining more carbohydrate-rich foods (bread, pasta, rice, etc.); at the same time and use the "single dish" (carbohydrates + proteins + extra virgin olive oil + vegetables): it will allow you not to eat more than necessary. The drop or increase in weight must take place at a rate of max 2 kg / month (1 kg every 2 weeks): it is the only way to achieve your weight-form in well-being and definitively.
Avoid temporary diets that can make you lose many pounds in a short time as well as "bizarre" diets: they are harmful and useless sacrifices. Gradually but permanently adopts a correct food education thus becoming a conscious advocate of his well-being.
Remember that two additional factors are essential for your health:
- moderate but constant physical activity which includes toning and stretching of all muscle groups as well as the correct mobilization of all joints;
- correct mental attitude or leading to a constant learning with consequent enlargement of one's individual reality or of one's awareness.
Example of Correct Daily Feeding
Breakfast | Fruit or juice or centrifuged Homemade dessert (eg tart with jam) with organic whole wheat flour |
Lunch | Whole wheat organic pasta and legumes with raw or tomato extra virgin olive oil with Parmesan or fish or meat or dried fruit Mixed salad seasoned with extra virgin olive oil |
Snack | Integral organic biscuits with green or centrifuged fruit or fruit tea |
Dinner | Vegetable and legume soup (or parmesan or cured ham) seasoned with raw extra virgin olive oil, bread or pasta or organic wholemeal rice or spelled Mixed salad seasoned with extra virgin olive oil |
Essential bibliography
