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Home #YoMeQuedoEnCasa con TENA Mujer Las 7 claves de una alimentación sana durante el confinamiento

Las 7 claves de una alimentación sana durante el confinamiento

#YoMeQuedoEnCasa con TENA Mujer


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¿Debes cambiar tus hábitos alimenticios durante el confinamiento? Te contamos qué alimentos reforzar y cuáles evitar para mantener tu peso ideal, estar de buen humor y tener las defensas en pie de guerra.


Compártelo con tus amigas:

El confinamiento está cambiando muchas cosas en nuestras vidas: desde la manera que teníamos de trabajar hasta la forma de relacionarnos con nuestros seres queridos, pasando por nuestros hábitos alimenticios: como tenemos más horas muertas, estas pueden resultar en aburrimiento o en episodios de ansiedad, lo que en ocasiones nos lleva a comer más y de forma menos saludable.

Atenta a estos consejos que te ayudarán a mantener tu línea, pero también a subir tus defensas y a mantener el buen humor:

Picoteo entre horas. Si estamos largas horas en casa y nos aburrimos, a veces es inevitable. Pero no todo el picoteo es nocivo: un puñado de frutos secos, fruta fresca, un yogur o incluso un dip vegetal hecho en casa como el hummus o el guacamole pueden calmar nuestra ansiedad y nuestros kilos no lo notarán.

Evita tentaciones. Lo bueno es que no vas a recibir tentaciones exteriores, por tanto está en tu mano organizarte una cesta de la compra saludable. Evita comprar bollería y dulces, así como grasas saturadas o alimentos ultraprocesados.

Planifica un menú semanal. De esta manera, te asegurarás de comprar lo estrictamente necesario y evitarás caprichos.

Come menos cantidad. Como te mueves menos, tu cuerpo necesita ingerir menos calorías. Así mantendrás el sobrepeso a raya.

Defensas a tope. Incluye en tu dieta alimentos ricos en vitamina C como el brócoli o los cítricos. Las cebollas y los ajos son un antibiótico natural, y no olvidemos el alimento estrella: el jengibre, que cuenta con propiedades antivíricas, antiinflamatorias y antitusivas.

Un plátano al día. Los plátanos y las semillas de calabaza son ricos en triptófano, componente que necesita tu cuerpo para producir serotonina, la hormona de la felicidad.

Vitamina D. Imprescindible para el fortalecimiento de los huesos, esta vitamina la sintetiza nuestro organismo cuando estamos al sol. Como durante el confinamiento es más difícil, incluye en tu alimentación setas, pescado azul y huevos.

Y si te faltan ideas para integrar todos estos elementos y hacer que tus comidas sean apetecibles además de sanas para tu organismo, desde Centradaenti hemos elaborado para ti un menú semanal equilibrado:

Desayuno: Se considera que es la comida más importante del día. Démosle una inyección de energía. A tu yogur añade un poco de chía, avena, nueces, un chorrito de miel y algo de fruta si lo deseas. ¡Es un desayuno saciante y saludable!

Media mañana: Procura no saltarte este tentempié, pero mucho cuidado con los alimentos que seleccionas. Evita los que contengan azúcares y grasas. Consume frutas como manzana, pera, uvas o plátano. Estas son una gran fuente de vitaminas, antioxidantes y agua, esenciales para el fortalecimiento y cuidado de tu cerebro.

Comida: ¡Llénate de energía para el día entero! Después del desayuno, la comida te ayuda a sobrellevar la carga física y mental del resto del día. Los nutricionistas recomiendan consumir el 50% de las calorías. Para seguir las recomendaciones, te traemos un delicioso menú:

• 1º plato: Escalivada. Pon la cebolla y el pimiento en el horno a 170º. Le vamos dando vueltas y después de 1 hora, retiramos y le añadimos el aceite de oliva, un poco de sal y un ajo picado. Es una receta espectacular para acompañar tus platos.
• 2º plato: Pollo con setas salteado con ajo ¡Nada como un pollo al horno! Es fácil, rápido y saludable. Corta un par de pechugas de pollo en trozos y adóbalas. En una fuente para horno coloca los trozos y las setas. Luego ponla en el horno a 180°. Espera unos 25 minutos, una vez finalizado saltea con ajo y ¡listo!
• Postre: Helado de plátano. Agrega a la batidora el plátano congelado, añade un poco de vainilla, canela, un poquito de leche y si deseas una cucharada de manteca de cacahuete. Todo al gusto.

Cena: Cuidado con los alimentos que consumimos, es la última comida del día, estos deben ser ligeros y en pocas cantidades. Es importante cenar tres horas antes de dormir para metabolizar mejor los alimentos ingeridos.
• Salmón a la plancha. Escoge dos rodajas de salmón y acompáñalo con verduras al vapor.
• Como postre, puedes escoger la fruta que más te apetezca.

Por supuesto, nuestra bebida principal debe ser el agua, pero los zumos naturales también son una alternativa saludable.

Estos son platos sencillos, fáciles y rápidos para preparar en casa. ¿Cuál de éstos vais a probar primero?

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Compártelo con tus amigas:
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