10 detox dishes to eat after the holidays

Don’t be afraid to admit, we’ve all gone too far with food over the holiday season. And how could it be otherwise: lasagna, cannelloni, tortellini, struffoli, panettone. These are just some of the dishes that dominated our tables from December 24th to January 6th. Now, however, the time has come to get back on track by eating healthy by cooking all those natural goodness that our land has given us.

Cones advice of the Doctor Francesca Marino – nutritionist biologist affiliated with the Unesco chair – we have selected all the seasonal foods to be able to create fabulous detox dishes at home without sacrificing taste.

Dishes to be associated with small attentions. “It is not necessary to observe prolonged fasts or banish pasta and bread from the diet, rather just combine foods in the right quantities, taking advantage of the detox properties of seasonal fruit and vegetables, and don’t forget to do some physical activity – Marino says – for at least two weeks, avoid fatty or sugary foods, alcohol, aged cheeses, and packaged foods, remembering to hydrate the body with water, reducing the salt intake, and preferring soups, minestrone and hot or lukewarm drinks that help drain excess liquids ».

Following a detoxifying diet does not mean giving up on eating tasty things, it simply means that the body needs to eliminate waste and toxins that have accumulated during a period of overeating. Fortunately, there are many winter foods that act as real allies for our health. Thus, Dr. Marino provides us some details on the main characteristics of several foods, between which legumes, fish, fruit and vegetables, that combined with cereals, preferably wholemeal, will be the ingredients which we will combine together to achieve 10 tasty detox dishes to eat to restore well-being to our body.

I legumi
I legumi, in general, are a crazy food, because they represent the real alternative to meat. They contain proteins and carbohydrates, fibers, mineral salts, vitamins, antioxidants, and their regular consumption is a panacea for health. They increase the sense of satiety, rthey regulate the intestine, prevent hyperteensione, reduce cholesterol and help regulate blood glucose levels. In addition to strengthening the bones, they support muscle tone and fight anemia. Meating legumes is good for you in short, even against the imperfections of cellulite. Soften they can generate ddigestive and gastric difficulties e meteorism. To overcome this problematics is recommended of preferlegumes dried or ofcorticati, do not exceed the quantities, pay attention to cleaning, cooking and combinations.

The fish
It is the most reliable nutritional source of protein and fat. An ideal diet includes 2-3 servings of about 200g per week. It is the most protein-rich food after eggs and milk, and also more digestible than meat, thanks to the low quantity of connective tissue. But the real benefit of eating fish is in the good fat content (omega-3), particularly abundant in oily fish, healthy for the heart and important both for the formation of the nervous system, and for the protection of the retina of the eye, as well as exert an anti-inflammatory action. Fish is the main dietary source of iodine, micronutrient located mainly in the thyroid, involved in the regulation of thermogenesis, in the metabolism of macronutrients (carbohydrates, proteins and fats), and in the fixation of calcium in the bones. It is rich in minerals and vitamins (A, D, E e K) beneficial for bones, joints, muscles, skin, eyes and for metabolic balance

White meat
High biological value meat proteins play a fundamental role in renewing tissues as well as being responsible for the formation of hormones, enzymes, antibodies and amino acids useful in the metabolism of muscles and in the disposal of toxins. Compared to red meats, they have a reduced fat content, especially polyunsaturated, and contain very little cholesterol. Among the “white”, chicken and tacchino are definitely the leanest (respectively 110 and 107 kcal for every 100 g of product) as well as being much more digestible, tender and therefore chewable.

I broccoli
In the months of the beginning of the year, they are certainly among the winter vegetables to put on the table: an excellent fresh and good raw material, but above all in season, which purifies and detoxifies. It is rich in vitamin C and selenium, a nutrient that helps prevent cancer, in particular that of the prostate, lungs, breast and colon, and counteract carcinogens and other substances responsible for cellular aging. They are low calorie (about 34 Kcal per 100 grams) e ricchi of fibers that in addition to satiate and reduce appetite, accelerate metabolism and contribute to the good maintenance of the main functions of the body, making them ideal for those on a diet. I broccoli and similar belong to the cruciferous family. Rich in vitamine, sminerals and dietary fiber (B1, B2, C, Calcium, Iron, Phosphorus and Potassium) are particularly effective in treating the thyroid gland thanks to the presence of thiozolidone. They have anti-anemic, healing, emollient, diuretic, purifying and vermifuge power. They help to strengthen the immune defenses thanks to their high antioxidant power. Broccoli, like all vegetables, fights water retention as it helps the body detoxify and eliminate harmful harmful chemicals. Perhaps not everyone knows that the Rocket salad belongs to the Cruciferae family, the same as broccoli, so the properties are more or less the same. In addition, rocket is rich in beta-carotene, lutein and zeaxanthin.

The fennel
Always appreciated for their ability to calm digestive disorders, hinder water retention and swelling and are powerful antioxidants. Oultimate source of vitamins (C, A and B6, folic acid and vitamina K), and mineral salts (football, magnesium, iron and potassium). Hyear purifying properties of the blood and liver. Excellent anti-inflammatories, especially for the colon.

The artichokes
Iversatile ingredient in the kitchen, it is good both raw and cooked. The leaves and the heart contain important elements for our health. Inulin, for example, is a dietary fiber that promotes the growth of intestinal microflora and ensures glycemic balance by keeping blood glucose levels stable. But also the bitter cinarina, polyphenol that it stimulates bile, aids in the digestion of fats and has purifying and detoxifying properties for the liver and gallbladder. Plus the consumption of artichokes it also helps to lower the levels of triglycerides and bad cholesterol by raising the good one. Scientific research attributes it to antioxidant and anticancer properties.

The dandelion
A true superfood, helpful as a diuretic safe and delicate thanks to the presence of potassium. E’ a spontaneous edible plant that is found in the countryside and certainly differs from chicory by the yellow flower in the inflorescence phase. Ancient therapeutic plant promotes the renewal of the sanguee of body fluids e it promotes the production of bile and stimulates the liver – especially when it is heavy – to reduce the level of cholesterol in the blood.

Apples
In the right doses, tall fruit is good for you, and this is known. Ma aSome fruits, such as apples, do “a little more well”. It is no coincidence that it has always been said “An apple a day keeps the doctor away”. Juicy and crunchy, I’m ricche of fiber, vitamins and minerals are an excellent ally for the intestine. They also increase the sense of satiety and reduce the level of cholesterol in the blood. Really important source of antioxidants, they strengthen the immune system by reducing inflammation e fighting free radicals.

And mandarins
Among the most cultivated citrus fruits in the world, tangerines contain more sugars than apples, and are a panacea due to the presence of vitamin C, essential to support the immune defenses especially in the change of seasons. They are an excellent source of potassium, phosphorus, magnesium and vitamins and antioxidants.

Browse the gallery to discover 10 tasty detox dishes to eat after the holidays. The doses are always for four people.