Despre mancare (aliment sau otrava?) si silueta optima ~Partea intai~

balance

Despre mancare (aliment sau otrava?) si silueta optima ~Partea intai~

Recunoastem sau nu, majoritatea dintre noi suntem sclavii papilelor gustative, ne place sa savuram mancarea, unora dintre noi chiar sa o si pregatim. Insa placerea de a manca (bine) genereaza (mai devreme sau mai tarziu) o serie de probleme de sanatate: dezechilibre hormonale, diabet, obezitate si afectiuni cardiace.

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Indiferent ca rontai chipsuri in fata tv-ului din cand in cand, ca te infrupti dintr-o inghetata cu sos de caramel sau ca savurezi un file mignon in sos delicios si cartofi rumeniti in unt de doua ori pe saptamana, ca mai apoi sa vrei sa evadezi intr-un retreat detox sau sa-ti faci sucuri toata saptamana urmatoare (been there, done that) ajungi pe aceeasi cale alunecoasa. Detoxifierea (sau detoxificarea, c-asa-i corect) nu se intampla intr-o saptamana, e un proces de echilibrare metabolica ce dureaza.

 

Stim cu totii ca un stil de viata sanatos presupune o alimentatie echilibrata (internetul e plin de astfel de articole mai mult sau mai putin pertinente, verificati cu atentie sursele), sa facem miscare zilnic si sa ne hidratam suficient. As adauga ca sanatatea nu e doar despre ceea ce mananci, ci si despre ceea ce gandesti si verbalizezi.

 

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O alimentatie sanatoasa nu inseamna neaparat ca trebuie sa mancam numai alimente fara gust, numai sucuri verzi ori sa renuntam definitiv la carne. Vestea buna este ca urmand cateva reguli de “igienizare” a alimentatiei, nu vei renunta nici la sanatate, nici la hedonism, acestea doua putand coexista intr-un mod fericit. Cam singura metoda de a avea o alimentatie corecta si echilibrata este gatitul sanatos, cu ingrediente de calitate; ar mai fi varianta de a-ti angaja propriul bucatar care sa stie sa gateasca bine. :)

Primii pasi spre igienizarea alimentatiei consta in stoparea obiceiului de a manca fara a rationa si in eliminarea TUTUROR alimentelor procesate. Din pacate ne confruntam cu o epidemie de alimente de calitate indoielnica (alimente goale nutritional si bogate in calorii, combinatii de faina, zahar, uleiuri si sare pe ale caror etichete se pot citi valori de peste 400-500 kilocalorii la 100 grame) iar stilul de viata modern ne saboteaza sansele de a ne mentine sanatosi.

Scopul personal vizavi de alimentatia santoasa a fost (si este in continuare perfectibil) sa adopt o “dieta” care sa ma ajute pe termen nedeterminat, avand bine impamantenita ideea ca mancatul trebuie sa ramana una dintre acele placeri (deloc vinovate, eu cred in satisfactie, nu in refuz), si nu o penitenta pentru “pacatele” ecologice si economice ale vremurilor noastre. Traind intr-un mediu cu hrana toxica, glorificam virtutile ingredientelor locale sau provenite de la animalele crescute in aer liber.

Indiferent cat de interesati sau sofisticati suntem cand vine vorba de mancare, hrana ramane totusi o necesitate vitala.

Personal am redus la minimum, treptat, produsele albe: faina alba, zahar alb, orez alb si cartofi. Am pastrat pastele integrale; ce ar fi lumea fara pastele cu sosul de rosii, busuioc si usturoi? Riscul asumat de cereale integrale a inseamnat un pas important pentru mine, desi nu toate pastele din faina alba sunt la fel de “rele”. Grisul din grau dur – semolina, din care se fac senzationalele paste italienesti, se digera mai greu decat faina alba rafinata obisnuita. Cand sunt pregatite al dente, zaharurile sunt absorbite mai lent de sistemul sangvin.

Walter Wilett, profesor la Harvard si epidemiolog de frunte in materie de diete, a demonstrat ca glicemia poate fi sporita mai accentuat de cartofi decat de zaharul pur din trestie. Evitarea cartofilor nu trebuie confundata cu o interdictie totala, consumul acestora se va reduce treptat. Ador cartofii prajiti, dar ma straduiesc (din rasputeri) sa ii consum foarte rar.

Totul in viata tine de alegeri pe care trebuie sa le faci; pentru mentinerea unei greutati satisfacatoare e nevoie de vointa si determinare. O bucatica dintr-o placinta nu a omorat pe nimeni, iar daca nevoia de dulce e persistenta poti alege un fruct si o bucatica de ciocolata amaruie. O bucata de placinta cu mere, de exemplu, are aproximativ la fel de multe calorii cat un pahar si jumatate de vin rosu. Iar o masa buna, din perspectiva mea, include si resveratrolul, asa ca daca aleg vinul renunt la prajitura. Sau viceversa. Remarc intotdeauna cu placere cand cercetarile demonstreaza ca vinul rosu este benefic pentru inima, dar nu-l recomand ca supliment alimentar :) Este de retinut ca bauturile alcoolice, in general, sunt pline de calorii. In general! :)

Singura cale spre o dieta  cu adevarat sanatoasa este sa incepi cu ingrediente bune. Numai consumand ingrediente de calitate, corect preparate, poti substitui cu hrana benefica mancarea plina de sare, grasimi si zahar, intens procesata si incarcata de chimicale, care potoleste poftele pe moment – motiv ca supermarketurile sa o gazduiasca generos pe rafturi, iar restaurantele sa o includa in meniuri. Rosiile si merele trecute, verdeturile vestede, carnea de porc fada ori cea de vita insipida n-au cum sa contribuie la cine stie ce gust ori textura. Astfel se recurge la diverse condimente si asezonari pentru a salva niste ingrediente de slaba calitate, din care ramai doar cu calorii si ceva gust, nimic altceva.

Concluzia: cumpara cele mai bune ingrediente pe care ti le permiti si gateste-le corect! Alege fructe si legume proaspete, crescute loco, in defavoarea celor disponibile in extrasezon, aduse de peste mari si tari. Nu degeaba toamna se fac provizii.

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Insist, fara a parea epicuriana, asupra ingredientelor pline de gust, indiferent ca e vorba de legume, ciocolata sau altele. Prefer mai putin dintr-un aliment de calitate, ca e vorba de branza, carne sau altceva, decat mai mult dintr-un aliment preparat cu sosuri cleioase, dulci, sau picante, imbibate cu tone de chimicale fix ca sa substituie lipsa gustului.

Este important sa intelegem ca gustul incepe in gura, dar nu se termina acolo. Suntem dotati cu cinci feluri de receptori gustativi pe cerul gurii. Charles S. Zuker a revolutionat stiinta gustului oferindu-ne prima explorare completa a principalilor receptori gustativi (unii dintre acestia gasindu-se si in tractul gastrointestinal), deci n-ar trebui sa ne simtim mai prejos decat restul omenirii in cazul in care suntem gurmanzi :) .  Pentru ca o schimbare de dieta sa dea randament, trebuie sa fie cel putin la fel de satisfactoare (d.p.d.v. al gustului, desigur) ca alimentele nesanatoase sau produsele procesate pe care le inlocuieste.

Pentru a manca bine trebuie deci sa te relaxezi si sa te bucuri de hrana. Sa faci cateva schimbari rapide, e mai simplu, sanatos  si eficient decat sa numeri zilnic calorii, sa intocmesti planuri si meniuri fixe sau sa te imbuibi cu un singur aliment, indiferent ca e grapefruit, alge, avocado, oua sau friptura.

Daca, pentru inceput, renunti la cateva alimente care ingrasa, nu va trebui sa urmaresti permanent cate calorii contine fiecare imbucatura. Asta nu inseamna ca daca zaharul sau fainoasele ingrasa, nu vei mai manca in viata ta vreo prajitura sau vei pune stop relatiei cu zaharul (continut si de fructe), ci inseamna ca nu o vei mai face zilnic.

Redu, si in timp, elimina alimentele albe si pe cele procesate. Faina alba, zahar alb, orez alb  si cartofii. Recunosc, nu-i usor, dar reducand din ele treptat, vei obtine satisfactia de a-ti putea (re)vedea six-pack-ul; nu ca acesta ar fi vreun scop in viata, dar daca tii la sanatatea ta, e necesar sa ai un procent scazut de grasime corporala. Pentru mentinerea unei greutati sanatoase e nevoie de un armistitiu cu practica dulciurilor ce incheie masa: nu face din asta un obicei. Cand simt o nevoie acuta de ceva dulce, fie beau o limonada indulcita cu foarte putina miere, fie mananc un fruct sau o ciocolata neagra (adica o bucatica… ).

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Ma rog, exista si ocazii speciale cand iau cu mine in pat o felie generoasa de tort demential cu crema de mascarpone si ganache de ciocolata, dar nu ma pedepsesc pentru asta. Ba chiar as putea spune ca ma “recompensez” cu cateva posturi de yoga in plus, care printre altele, au rolul de a “arde” destule calorii.

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Lesne de spus ca sucurile acidulate au disparut de mult din meniul personal. Se pare ca rata obezitatii a crescut dramatic odata cu aceasta orgie a bauturilor dulci si acidulate. Ai crede ca eliminand sucurile carbogazoase din dieta, elimini mult sirop de glucoza-fructoza (prezent in industria sucurilor acidulate), dar acelasi indulcitor e folosit si in bauturile pentru sportivi, copii,  in bere, nectaruri si alte bauturi alcoolice. Nimic mai mult decat calorii goale. Desi unii ar putea sustine ca elementele nutritive din bauturile pt sportivi sau copii ar putea sa-ti faca bine intr-o oarecare masura, ma indoiesc ca se intampla asa, pentru ca nu sunt decat niste amarate chimicale izolate, nu alimente integrale sau reale. Adica sunt rezultatul unui laborator, nu al unui camp, al unei livezi, al vreunui rau sau ocean.

Daca tot ai chef de un suc de fructe (din acela cu pulpa, care include fibre) fa-ti unul sau cumpara-ti unul facut chiar in fata ta, cu ajutorul unui storcator melcat. Altfel, daca inca mai consumi sucuri de “fructe” de pe piata, ar fi cazul sa stii deja ca sunt procesate si rafinate pana la a contine doua ingrediente majore: zahar si apa. Si ceva coloranti sintetici. Bleah…Vazute strict din perspectiva efectului lor asupra glicemiei, nu e mare diferenta intre ele, painea alba sau o portie de cartofi prajiti. Si revenim din nou la discutia despre elimenarea alimentelor albe si a celor procesate.

Ca tot am vorbit despre sucuri, chiar acum inchid laptopul si voi cobori in bucutarie sa-mi prepar un suc de rodie. Folosita la scara larga in medicina ayurvedica, rodia, pe langa beneficiile sale terapeutice (combate alergiile, lupta impotriva bolilor cardiovasculare si a diabetului, mentine sanatatea inimii) are un continut urias de antioxidanti si potenteaza starea de bine.

Pana data viitoare, imi doresc sa cred ca am adus un plus de constientizare modului in care alegi sa te hranesti. Printre altele, esti si ceea ce mananci. Si nu cred ca e dezirabil sa fim definiti de vreun animal, de excesele de alcool, etc.

Ne (re)vedem pe saltelutele de yoga, la clasele de grup sau private.

ella

 

P.S. Daca ai pe cineva important in viata ta careia/caruia vrei sa-i faci un cadou inspirat in luna ferbruarie sau martie, ii poti oferi un abonament la clasele de yoga @ Equilibrium.

Poate isi doreste sa piarda cateva kilograme, sa-si defineasca musculatura, sa-si corecteze postura corporala, sa scape de durerile de spate, de stress sau migrene, sa se flexibileze sau pur si simplu sa se relaxeze; indiferent de scopul propus initial, yoga este intotdeauna binevenita iar beneficiile practicii sunt multiple.

voucher

Zile senine, pline de sens si iubire!

Love & light,

Ella – your zen-mood creator @ Equilibrium Yoga – Ploiesti

~ VA URMA~

 

 

    *Nota: Pentru a respecta Legea Drepturilor de Autor (Legea 8/1996), preluarea acestui articol total sau partial se va face cu link direct catre aceasta pagina, pastrand astfel sursa de provenienta si numele autorului. Orice preluare neautorizata reprezinta o incalcare a drepturior de autor!

Ella Miu

You cannot do yoga.Yoga is your natural state.What you can do are yoga exercises, which may reveal to you where you are resisting your natural state.

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