Despre echilibru in alimentatie : Hrana sanatoasa

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Despre echilibru in alimentatie : Hrana sanatoasa

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Hrana sanatoasa este reprezentata in mare parte de alimentele vii, alimente crude ce se gasesc in starea lor naturala, adica nu au fost congelate sau preparate termic. Aceste alimente contin toate enzimele (catalizatorii esentiali ai tuturor reactiilor chimice din corp) de care organismul are nevoie pentru un metabolism echilibrat.

Scopul unei alimentatii sanatoase este de realiza echilibrul caloric (asigurarea energiei necesare printr-un aport optim de calorii)  si nutritiv (substante nutritive in urmatoarele proportii aproximative: glucide- 50%, proteine- 20% si lipide 30%). O alimentatie sanatoasa presupune un consum variat si moderat de alimente repartizate in trei mese principale si doua,trei gustari pe zi; calitatea vietii depinde in mare masura de o alimentatie sanatoasa.

Regula de aur: consuma zilnic ceva crud, fructe, legume, cereale sau seminte incoltite, din culturi ecologice (nestropite cu substante chimice pentru fertilizare sau pesticide).

Glucide/ Carbohidratii  buni – Aici intra carbohidratii carora nu li s-a adaugat zahar rafinat: fructe, paine din faina integrala, cereale, legume. Acesti carbohidrati sanatosi (denumiti carbohidrati complecsi) contin zaharuri naturale pe care organismul le poate metaboliza usor si lent, asigurand functionarea optima a creierului si un nivel adecvat de energie.

In alimentatia sanatoasa sunt recomandate fructele si legumele in stare cat mai pura, in detrimentul sucurilor. Daca totusi se opteaza pentru sucuri, acestea sa nu depaseasca 200 ml si sa nu fie cosnumate zilnic (sucurile scad continutul de fibre si maresc aportul caloric).

Proteinele bune – Fara sa polemizam inutil pe tema “a fi sau a nu fi vegetarian” trebuie sa acceptam realitatea ca proteinele vegetale sunt mai usor de descompus de catre organism. De exemplu quinoa (considerata pe vremuri aurul incasilor)  este unul dintre cele mai nutritive alimente – contine proteina complexa (toti cei noua aminoacizi esentiali), fiind in acelasi timp o sursa valoroasa de magneziu, mangan, fier, cupru si riboflavina (vit.B2). De asemenea, varza contine o sursa de proteina mult mai eficienta si sanatoasa decat proteina din carne, iar amestecul de leguminoase cu cereale genereaza la randul sau o proteina completa si usor de digerat, intensificand metabolismul.

Lipide/ Grasimile bune – In general, cand auzim termenul de “grasimi” suntem tentati sa le respingem din start datorita reputatiei proaste. Traim vremuri in care alimentele cu continut scazut de grasimi ori lipsite total de acestea sunt intens mediatizate, fiind condamnate pana si alimentele bogate in uleiuri nutritive precum alunele, avocado sau semintele. Acestea din urma fac parte din categoria grasimilor bune, fiind de un real folos in micsorarea colesterolului, ajutand la pierderea kilogramelor in plus si stimularea imunitatii.

Grasimile sanatoase sunt necesare, ajutandu-ne sa metabolizam alte grasimi.  Vitale in curele de slabire, aceste grasimi bune (acizi grasi esentiali) nu pot fi produsi de catre corp si au o importanta majora in intretinerea vietii, lubrifiind in mod eficient organismul. Semintele de floarea soarelui, de in, de dovleac, algele marine, avocado, peste, uleiul de cocos, reprezinta cateva exemple de grasimi sanatoase.

 

“In prezent oamenii sunt dezechilibrati de viata agitata pe care o duc şi

doresc sa incerce orice in speranţa de a-si recastiga echilibrul…yoga, zen,

meditatie transcedentala, relaxare…. Ce-ar fi sa adaugam acestora si servitul mesei in tihna si nu pe repede-inainte?

Cand mananci neglijent şi indiferent, grabit, in mijlocul galagiei a

discutiilor, tensiunii, la ce bun sa meditezi sau orice altceva dupa aceea?

Daca vi se cere sa faceti un efort si sa mancati in liniste (retinandu-va nu numai de la a

vorbi, ci si de la a face zgomot cu cutitul, furculita, etc.) sa mestecati fiecare

dumicat mult timp si, din cand in cand, sa respirati profund si mai ales sa

multumiti cerului cand mancati, pentru toate bogatiile continute in mancare, e

pentru ca aceste exercitii, aparent neinsemnate, sunt mijloace de dobandire a

autocontrolului. Invatand sa controlam lucruri marunte, dobandim control

asupra lucrurilor mari. Cand vad pe cineva ca e neglijent si neatent in

probleme marunte, stiu ca viata lui a fost dezordonata in trecut si va fi si pe

viitor dacs nu face ceva în legatura cu aceasta lipsa, pentru ca totul este

interrelationat.

Stiu ca nu e usor sa stai tacut in timpul mesei si sa te concentrezi numai

asupra mancarii, chiar daca reusesti sa fii linistit si sa-ti controlezi gesturile

in interior faci galagie cu sentimentele sau poate ele sunt sub control, dar

gandurile hoinaresc. Nutritia este o YOGA prin aceea ca ajungi, cand mananci,

sa-ti dedici toate eforturile, atentia, si concentrarea, procesului de a

mânca. ”  Omramm. M. I.- Yoga Nutritiei

Buddha Saying in garden

 

Va urma

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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