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Cosa mangiare in inverno: i cibi contro il freddo

Cosa mangiare in inverno: i cibi contro il freddo
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Durante l’inverno per combattere il freddo è importante aumentare il fabbisogno calorico e rafforzare le difese naturali dell’organismo attraverso i cibi giusti.

Una buona alimentazione invernale, oltre a nutrire correttamente, dovrebbe sostenere la produzione di calore corporeo attraverso il metabolismo, senza accumulare troppi grassi, tossine e colesterolo.

I tre cibi fondamentali in inverno
La scelta migliore da portare in tavola durante la stagione fredda ricade su tre gruppi di alimenti essenziali per scaldare e completi dal punto di vista nutrizionale:

  • i piatti caldi, come zuppe, minestroni e stufati sono i cibi protagonisti dell’inverno perché sono nutrienti, facili da preparare e contrastano il freddo come pochi altri piatti. L’abbinamento, poi, cereali e legumi caldi sono l’ideale di cibo sano e antiossidante;
  • i vegetali di stagione, come broccoli, spinaci, zucca, radicchio, verza, carote, patate dolci sono la fonte privilegiata di vitamine e sali minerali, che sostengono le difese immunitarie e sono utili per combattere il freddo. È consigliato abbinarli a secondi piatti di pesce e carne, fondamentali in una dieta equilibrata;
  • la frutta secca, come mandorle, noci e nocciole sono ricche di zinco e vitamina E, molto utili per rafforzare le difese immunitarie e proteggere la pelle provata dal freddo grazie all’elevato apporto di grassi polinsaturi e proteine vegetali. Attenzione solo a non esagerare con le quantità perché molto caloriche.

Alternando questi alimenti nella nostra dieta quotidiana, insieme ad una giusta idratazione (magari sotto forma di infusi caldi e tisane), aiuteremo l’organismo a mantenere una corretta termoregolazione e prevenire i malanni di stagione.

Gli altri cibi invernali da alternare in tavola
La varietà dei cibi anti-freddo non finisce qui. I migliori alleati per proteggere l’organismo e dare la giusta carica di energia per affrontare i mesi più faticosi dell’anno sono:

  • legumi: fare scorta di lenticchie, fagioli, ceci, piselli è particolarmente importante d’inverno perché la carenza di ferro fa sentire di più il freddo;
  • cereali: sono fondamentali per il metabolismo muscolare, forniscono energia e aumentano la resistenza al freddo. Ancora più nutrenti se abbinati ai legumi;
  • frutta fresca: quando il freddo è pungente, tutta la frutta di stagione, e in particolare kiwi e agrumi, sono fonte privilegiata di vitamina C, utile a rafforzare le difese immunitarie;
    carne, pesce, uova: sono tutti alimenti proteici capaci di attivare la termogenesi, ossia la produzione di calore e contrastare il freddo dell’inverno. Da privilegiare le carni bianche e il pesce azzurro poiché meno ricchi di grassi;
  • parmigiano, latticini e yogurt: hanno la capacità di rinforzare gli anticorpi e il sistema immunitario;
    miele: è un alimento benefico per il corpo dalle proprietà antibiotiche e balsamiche;
  • spezie e condimenti: cannella, curcuma, zenzero e peperoncino aiutano ad aumentare la temperatura corporea, stimolando il metabolismo;
  • cioccolato fondente: l’apporto di magnesio lo rende un alimento privilegiato nell’alimentazione invernale.

Combattere il freddo in inverno: cosa aiuta?
Si allo sport: l’esercizio fisico praticato in inverno aiuta a tenere attivo il metabolismo e migliorare la circolazione, aspetti fondamentali per mantenere una corretta termoregolazione e accusare di meno il freddo.

No alle diete drastiche: in inverno i regimi alimentari troppo poveri di calorie e grassi sono sconsigliati in quanto rallenterebbero la capacità di regolare la temperatura corporea favorendo anche l’indebolimento delle difese immunitarie.

No all’alcol: per quanto se ne dica, la sensazione di calore avvertita dopo il consumo di alcolici e superalcolici è una conseguenza solamente iniziale dell’azione vasodilatatrice dell’alcol, che ben presto lascerà spazio ad una vasocostrizione che favorirà, invece, il raffreddamento del corpo.

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