Water, fruit, protein is the Decalogue for skin health - The Centre

Silvia Lattanzio Into We are in the middle of the summer but there are still many people who are trying to get fit through proper nutrition and sport, to show off at the beach the best physique and to prepare the skin to tan at the top. On this issue we interviewed Elena Casiraghi, doctor specialist in sports nutrition and supplementation at Enervit Nutrition Center for Sports and Wellness. The Casiraghi has shown to the readers of the Centre are 10 tips for a summer in the form and all wellness.

1. DRINK WATER. Smooth or crisp, as long as natural and no added sugar. The best temperature is around 12-15 degrees C. because it quenches thirst but without creating sudden changes in body temperature which would cause shock.

2. COLOURED EAT. Color your table to light tan and protect your skin from free radicals. Yellow, orange, red, blue and purple. Peppers, tomatoes and eggplant raw carrots but also, and especially blueberries. The most powerful? Those who come from South Patagonia, the Maqui. Protect yourself with polyphenols, substances that give color to counteract premature aging of the skin and protect from damaging ultra violet rays (UV).

3. Do not skip breakfast. Scientific studies show that people who skip breakfast have less ability to concentrate and has lower efficiency in daily activities. Consumala according to your tastes. Fresh and colorful. Milk or yogurt, whole foods such as wheat. Fruits of the season. And if you’re in a hurry, how about a nice smoothie

4. EAT LITTLE BUT OFTEN. For the body and mind, for breathtaking curves and also for mental clarity. Consume the breakfast within 1 hour of waking up. Get one mid-morning snack. Dine calmly. Enjoy a snack in mid-afternoon. And then dinner. Eat little but often.

5. CARBOHYDRATES. Yes, but what? Limit bread, pasta, rice. Avoid packaged drinks such as iced teas and fruit juices. Abundant in vegetables and enjoy the summer fruits ideal for maintaining an adequate state of hydration of your body. The rule is in moderation, a little of everything ‘.

6. INTEGRAL? Back to basics. Limit your intake of refined foods such as white bread, pasta, rice and sugar from the kitchen. Choose, instead, in the right quantities, whole grain foods rich in micronutrients such as minerals and fiber that give satiety and regularize bowel motility.

7. FATS. Yes, but choose them good. Limit the saturated and trans fats that are contained in aged cheese, processed foods, organ meats, red meat, sausages, fried oils of any type and various seeds. Choose, instead, in favor of the good fats and fish, crustaceans and extra virgin olive oil that are rich in omega-3 fatty acids. If you can not consume at least 3 times a week a portion of fish then integrates daily omega-3 fish oil.

8. AND PROTEIN? Assumile in the right amount, as taught by the Zone diet strategy. A table parts from the second plate: fill it for a third of a food source of protein such as fish or white meat, and preferably complete the dish with seasonal vegetables. Accompany with a small bun and close with a fruit or a fruit salad.

9. EYE TO THE SPIRITS. Alcohol and heat are two powerful enemies of health. When it’s hot alcohol contributes to dehydration in a short time the body and increases body temperature.

10. AND DO NOT FORGET TO MOVE. It&# 8217;s good for the heart, the mind and the line. Walking on the beach, in or out of the water. Choose water aerobics. Do you prefer the bike to the car to move. The best times are those cooler: ideal in the early morning, or alternatively at sunset when the sun’s rays are less aggressive.

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Into July 25, 2013