RiWmag had been trying to prepare some articles for some time now that would give sports food indications applicable to windsurfing practice..
Giuseppe Scire' Scappuzzo ITA-50’ made available to us to share his experience gained in his years of windsurfing practice and Formula Windsurfing regattas.
This article addresses the first step: What’ the shopping list for good sports and windsurfing?
Dr. Joseph Scappuzzo: “it is certainly difficult nowadays to extricate oneanothertas between the many "diets" and the various recommended nutritional regimens, both because scientific research is constantly evolving and because the methods adopted by the occult salesmen of marketing and the pharmaceutical-food lobby are increasingly refined..
On the other hand, the increase in the spread of cardiovascular disease, tumors, diabetes, immune pathologies and those of the locomotor system in a broad sense (skeletal-skeletal etc.) reproductive system (infertility etc.) it can't fail to lead to nutritional errors and the depleting of the quality of modern foods, as well as increased environmental pollution, sedentary, stress and sleep-deprivation of our times.
The purpose of this series of short food education notes is to put some order between the current nutritional guidelines and provide general advice, There is still a need for specific or particular individual issues to be addressed with the guidance of the GP and qualified professionals (essential customization).
For those who want to delve into the topic, a final final final note will report both disclosing texts and a short essential bibliography.
Let's just start with the shopping list, that is, the recommended foods:
1) Fruit, Vegetables, vegetables preferably in season.
2) Dried fruit (Almonds, nuts and pistachios as their first choice, peanuts – unroasted, nor salty -, caracardi etc. second choice).
3) Dairy products: partially skimmed "organic" milk, Greek yogurth, Grain, Ricotta, mozzarella light, light cheeses, caciocavallo and provola ragusana. Acceptable, in smaller quantities, other varieties of cheese.
4) Pasta and bread made from unmodified native grains (timilia or "tumminia" , russello etc.) or buckwheat, in limited quantities and preferably after intense physical activity. Acceptable, alternatively and with limitations, whole grain products.
5) Carnaroli rice (especially the semi-integral).
6) Ground-farmed organic eggs.
7) Lean red meat pigs and cows preferably raised in pasture and outdoors with organic feed; white meats of chicken and turkey; Game.
8) Fresh and/or properly frozen fish. Avoid aquaculture fish, especially from abroad.
9) Sliced like San Daniele (nitrite-free as it is only stored with salt). For example, to compose snacks or light dinners, it is acceptable to use beef or pig bresaola, carefully degreased cooked and raw ham.
10) Olive oil.
To be avoided or greatly reduced:
1) Cookies, Breadsticks, Crackers, corn flakes and other industrial baked goods. Cooking beyond 200 degrees causes acrylamide to form, prison substance (bread and pizza should be cooked at 180-190 degrees in special home-based machines or in the oven). Example only, 20 grams of corn-flakes fatten more than 20 grams of white or cane sugar. The latter being a glucose-fructose disaccaride for half is insulin-independent, while the maltosis that makes up the amides is quickly converted into glucose. Consider that already in the mouth during chewing the "complex" amias are cused into maltose from salivary amylases and that therefore such foods (Bread, pasta etc. ) high load and glycemic index.
2) Fatty meats, Innards.
3) Products containing Omega 6 (sunflower oils, corn, Soy, palm tree etc.)
4) Alcohol of any kind and beer (now almost all hops and malt used in industrial beers contain phytoestrogens).
5) Water in plastic bottles, tupperware containers and teflon-treated nonstick pots (relevant source of xexoestrogen). Food packaged in plastic containers. Prefer glass containers.
In the next note we will talk about the food pyramid and why cereals (mainly industrial) should not be placed at the base of this.”
source & photo: Giuseppe Scire 4 www.RIWmag.com
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