Mudança de hábito no almoço

Almoço saudável

Neste artigo, você saberá como iniciar e realizar a mudança de hábito no almoço

Prepare-se e anime-se para este grande passo. A sua saúde será revitalizada.

REGULADORES

Iniciar SEMPRE pelos CRUS: bastante salada, encha todo o seu prato.

Saladas: COMER 1 OU 2 TIPOS DE FOLHAS (verde clara e escura), 1 OU 2 RAÍZES E 1 FRUTO . Exemplos: tomate, pimentāo, pepino, cenoura, beterraba, alface, almeirāo, acelga, tomate, rúcula, pepino, pimentāo, chuchu, vagem, salsinha, cebola, alho etc.

Esses alimentos devem ser comidos sempre crus, nunca cozinhe: cenoura, beterraba, rabanete e nabo.

Tempero para a salada (NĀO USAR AZEITE NAS SALADAS, pode substituir por 3 a 4 azeitonas).

Exemplos de temperos: Guacamole, limāo e sal, gersal, homus etc. Você pode fazer um molho com alho, limāo, sal e ervas ou também temperar com a pasta de azeitona.

REFOGADOS NO VAPOR: (comer de 1 a 3 tipos abaixo):

Exemplos: Abobrinha, vagem, jiló, brócoli, acelga, quiabo, chuchu, couve-flor, escarola etc.

NUNCA FRITAR O ALHO E A CEBOLA NUNCA, colocar os temperos na água.

NUNCA USAR PIMENTA (NENHUM TIPO): Use a páprica picante ou gengibre, fica muito bom e nāo prejudicará o seu intestino.

ENERGÉTICOS:

GRUPO DOS FARINÁCEOS: arroz integral, polenta de fubá integral, trigo em grāo – trigo para kibe, milho – cevadinha, etc.

GRUPO DOS FECULENTOS: batatas, batata doce, mandioca, cará, inhame, batata yakon e etc.

NĀO MISTURAR FARINÁCEOS COM FECULENTOS. Exemplo: se comer arroz, nāo coma batatas.

CONSTRUTORES:

Escolher somente 1 deles:

Exemplos: feijāo azuki, lentilha, ervilha, feijāo de corda, ervilha verde, grāo de bico, feijāo carioquinha, 4 a 6 azeitonas, 4 a 5 castanhas do Pará, 4 a 7 amêndoas, 4 a 5 nozes, 1 colher (sopa) de amendoim cru, 1 pedaço de coco e etc.

Para reforçar este passo para a sua mudança alimentar, recomendo o livro Saúde Nua e Crua da Dra. Marcia Vidoto.

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