Mangiare fuori casa tutti i giorni può essere impegnativo, costoso o semplicemente non adatto alle nostre esigenze.
Perché allora non prepararsi la schiscetta da casa con ingredienti di qualità?
In alcune culture è normale portare con sé al lavoro un contenitore contenente il pranzo preparato a casa. Quella del bento è una pratica quotidiana considerata non solo salutare ma anche economica e non da meno…ecologica!
Se il tempo non c’è, come sempre, l’importante è organizzarsi in anticipo! Un metodo molto utile è quello del Meal Prep, dedicando in cucina alcune ore del sabato o della domenica per preparare le basi per il menù settimanale che si consumerà dal lunedì al venerdì! Per avere la spesa sempre fresca e con prodotti biologici e a filiera corta, puoi farla on-line e riceverla direttamente a casa con CORTILIA.
In questo modo si organizza meglio la spesa e si hanno a disposizione le basi per il menù della settimana, con il vantaggio di:
- Avere sempre a disposizione pasti genuini e freschi.
- Azzerare lo spreco alimentare, riducendo la spesa.
- Mangiare sempre e solo quello che si vuole!
Come fare? Semplice! E’ sufficiente dedicare qualche ora in cucina durante il fine settimana e la mattina prima di uscire di casa, per avere 5 pranzi e 5 cene pronti per riempire le tue schiscette e poter sempre gustare pasti nutrienti e leggeri come piace a te!
Scopri come organizzare al meglio il tuo MEAL PREP passo dopo passo qui!
Ecco cosa mettere nella schiscetta per renderla un pasto completo e bilanciato!
La Dietista Verdiana Ramina spiega come rendere la tua schiscetta un pasto equilibrato e completo passo dopo passo!
Bilanciare i pasti è la base da cui partire per scegliere il menù, le ricette e gli ingredienti da acquistare, salva il tuo tempo acquistando la tua spesa su CORTILIA.
Come rendere la schiscetta zero waste:
- Completa il piatto sulla base delle indicazioni del “piatto sano della salute” così composto:
– 1/2 piatto deve essere composto da verdura cruda o cotta.
– 1/4 del piatto deve essere composto da cereali (pasta, riso, orzo, farro, quinoa, pane, cous cous ecc).
– 1/4 del piatto deve essere composto da una fonte proteica (carne, pesce, legumi, formaggi e uova).
- Importante! Ricordati di condire il tuo piatto con una fonte di grassi (olio extravergine di oliva, semi oleosi o mezzo avocado) che forniscono il giusto apporto di grassi ma non esagerare con le quantità!
- Completa il pasto con una porzione di frutta fresca se lo desideri o consumala negli spuntini della giornata. A metà mattina e a metà pomeriggio.
- Accompagna il tuo pasto con una buona dose di acqua fresca, che dovrai ricordarti di bere anche durante tutto l’arco della giornata.
NOTA BENE! Questa è la combinazione ideale ma non significa che debba essere sempre mantenuto questo schema. L’importante è ricordare che mentre la quota proteica, quindi il secondo piatto, può non esserci, è fondamentale che sia sempre presente la quota di verdura e cereali.
Attenzione alle porzioni nella preparazione della schiscetta zerowaste
Se eccedi con le quantità rischi di ritrovarti con una digestione appesantita compromettendo magari la tua giornata lavorativa, se limiti troppo le dosi potresti ritrovare con la fame che sopraggiunge dopo poco e che ti porta a ricercare magari alimenti dolci per compensare.
Qui di seguito la Dietista Verdiana Ramina ricorda le porzioni standard (dati LARN) che sono indicative ma che possono essere di valido aiuto per capire come comporre dal punto di vista delle grammature il tuo pasto!
Questo significa che per qualcuno le grammature potrebbero essere leggermente inferiori per altri leggermente superiori ma in linea generale questo è un ottimo strumento di misura.
Dati e Fonte:
http://www.sinu.it/public/20141111_LARN_Porzioni.pdf
COME COMPORRE LA TUA SCHISCETTA PERFETTA
Di seguito l’elenco delle grammature dei vari alimenti per comporre la tua schischetta perfetta!
- Carboidrati: Pasta, Riso, cereali (orzo, farro, ecc) 80 g, in alternativa si può consumare : patate 200 g oppure pane 50 g oppure cracker, grissini, taralli 30-40 g.
2. Proteine: carne 100 g oppure pesce 150 g, oppure formaggio fresco 100 g, oppure formaggio stagionato 50 g, oppure legumi freschi 150 g, oppure legumi secchi 50 g, oppure salumi 50 g, oppure tonno o sgombro in scatola 50-80 g, oppure uova 1 uovo.
3. Verdura tra cotta e cruda a piacere (attenzione non è considerata verdura la categoria patate e legumi fagioli, piselli, ceci ecc) 200 g.
4. Frutta fresca 150 g.
E’ importante ricordare che in alcune preparazioni non è possibile inserire tutta la quantità di verdura indicata dalla porzione, questo significa che la schischetta va integrata con una porzione di contorno a parte o magari un pinzimonio di verdura da consumare prima o in accompagnamento al piatto.
Come ricordato anche sopra la porzione di proteine può anche essere ridotta o può non essere presente quotidianamente ma è importante riuscire a comporre il pasto in questo modo per assicurarsi tutti i principi nutritivi sia a pranzo che a cena.
Adesso non ti resta altro che scegliere il menù e sbizzarrirti con le tue coloratissime schiscette!
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I have noticed that over the course of building a relationship with real estate owners, you’ll be able to get them to understand that, in most real estate exchange, a payment is paid. Ultimately, FSBO sellers never “save” the commission payment. Rather, they try to earn the commission by means of doing a strong agent’s task. In doing this, they devote their money in addition to time to complete, as best they could, the assignments of an representative. Those responsibilities include getting known the home through marketing, showing the home to buyers, building a sense of buyer desperation in order to trigger an offer, arranging home inspections, managing qualification investigations with the mortgage lender, supervising maintenance tasks, and assisting the closing.
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One thing I have actually noticed is always that there are plenty of myths regarding the finance institutions intentions if talking about property foreclosures. One misconception in particular is that often the bank desires your house. The lending company wants your hard earned dollars, not your home. They want the money they loaned you together with interest. Avoiding the bank will simply draw the foreclosed summary. Thanks for your publication.
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I have observed that over the course of developing a relationship with real estate homeowners, you’ll be able to get them to understand that, in each and every real estate transaction, a percentage is paid. Eventually, FSBO sellers really don’t “save” the fee. Rather, they struggle to win the commission through doing a good agent’s work. In accomplishing this, they commit their money and also time to execute, as best they could, the obligations of an agent. Those jobs include revealing the home by way of marketing, presenting the home to buyers, making a sense of buyer urgency in order to trigger an offer, making arrangement for home inspections, dealing with qualification checks with the bank, supervising maintenance tasks, and assisting the closing.
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Thanks for discussing your ideas on this blog. In addition, a myth regarding the banking companies intentions any time talking about foreclosures is that the standard bank will not have my repayments. There is a fair bit of time the bank is going to take payments in some places. If you are also deep inside the hole, they’re going to commonly desire that you pay that payment completely. However, that doesn’t mean that they will not take any sort of payments at all. When you and the bank can seem to work something out, the actual foreclosure approach may halt. However, in case you continue to miss payments under the new strategy, the property foreclosure process can pick up where it left off.
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Yet another thing to mention is that an online business administration study course is designed for learners to be able to smoothly proceed to bachelors degree education. The Ninety credit education meets the other bachelor diploma requirements then when you earn your current associate of arts in BA online, you may have access to the newest technologies in this particular field. Several reasons why students want to be able to get their associate degree in business is because they can be interested in the field and want to receive the general instruction necessary previous to jumping to a bachelor education program. Thanks alot : ) for the tips you really provide in your blog.
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I have realized that online degree is getting preferred because getting your college degree online has developed into a popular option for many people. A lot of people have certainly not had a possible opportunity to attend a normal college or university yet seek the elevated earning possibilities and a better job that a Bachelor Degree affords. Still people might have a college degree in one course but would wish to pursue anything they now develop an interest in.
Some tips i have seen in terms of computer system memory is that often there are requirements such as SDRAM, DDR and the like, that must fit in with the requirements of the mother board. If the personal computer’s motherboard is rather current while there are no computer OS issues, modernizing the storage space literally will take under an hour. It’s among the easiest computer system upgrade procedures one can visualize. Thanks for sharing your ideas.
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Another thing is that when searching for a good on-line electronics store, look for online stores that are consistently updated, retaining up-to-date with the most up-to-date products, the most effective deals, in addition to helpful information on products and services. This will ensure that you are handling a shop which stays over the competition and offers you what you ought to make educated, well-informed electronics buys. Thanks for the essential tips I have learned through the blog.
Furthermore, i believe that mesothelioma is a extraordinary form of most cancers that is often found in individuals previously exposed to asbestos. Cancerous tissue form while in the mesothelium, which is a shielding lining that covers the vast majority of body’s bodily organs. These cells typically form inside lining on the lungs, abdomen, or the sac that really encircles one’s heart. Thanks for discussing your ideas.
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One other thing is that an online business administration training is designed for scholars to be able to smoothly proceed to bachelor’s degree courses. The 90 credit certification meets the lower bachelor education requirements and once you earn the associate of arts in BA online, you should have access to the newest technologies in this field. Some reasons why students are able to get their associate degree in business is because they can be interested in the field and want to receive the general schooling necessary just before jumping to a bachelor education program. Thx for the tips you provide in your blog.
By my research, shopping for consumer electronics online can for sure be expensive, however there are some tricks and tips that you can use to obtain the best products. There are usually ways to obtain discount discounts that could make one to possess the best electronic products products at the smallest prices. Interesting blog post.
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One thing I’d really like to discuss is that weight loss program fast can be carried out by the right diet and exercise. People’s size not just affects the look, but also the quality of life. Self-esteem, depression, health risks, and also physical abilities are affected in extra weight. It is possible to just make everything right and still gain. In such a circumstance, a problem may be the root cause. While too much food instead of enough exercising are usually at fault, common medical conditions and traditionally used prescriptions may greatly increase size. Thx for your post in this article.
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I’d personally also like to say that most of those who find themselves with no health insurance usually are students, self-employed and people who are without a job. More than half of those uninsured are under the age of 35. They do not feel they are needing health insurance since they are young in addition to healthy. The income is normally spent on real estate, food, along with entertainment. Many people that do represent the working class either entire or as a hobby are not made available insurance by way of their jobs so they go without as a result of rising valuation on health insurance in the United States. Thanks for the thoughts you discuss through this site.
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I have discovered some points through your blog post. One other stuff I would like to convey is that there are many games on the market designed especially for preschool age small children. They include pattern recognition, colors, dogs, and shapes. These typically focus on familiarization rather than memorization. This keeps little ones engaged without having the experience like they are studying. Thanks
Thanks for the helpful article. It is also my belief that mesothelioma has an extremely long latency time, which means that symptoms of the disease may well not emerge right up until 30 to 50 years after the preliminary exposure to asbestos. Pleural mesothelioma, and that is the most common variety and affects the area throughout the lungs, might result in shortness of breath, chest pains, and also a persistent coughing, which may cause coughing up blood vessels.
One more issue is that video games usually are serious naturally with the major focus on studying rather than fun. Although, we have an entertainment factor to keep your kids engaged, each game is often designed to improve a specific experience or area, such as mathematics or scientific research. Thanks for your article.
Thanks for the recommendations on credit repair on all of this site. Things i would advice people is to give up a mentality that they’ll buy now and fork out later. Like a society many of us tend to repeat this for many things. This includes vacations, furniture, as well as items we would like. However, it is advisable to separate one’s wants from all the needs. If you are working to improve your credit rating score actually you need some trade-offs. For example it is possible to shop online to save cash or you can go to second hand retailers instead of costly department stores pertaining to clothing.
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Today, considering the fast way of life that everyone is having, credit cards have a huge demand in the economy. Persons out of every field are using credit card and people who are not using the credit card have made up their minds to apply for one. Thanks for spreading your ideas about credit cards.
One thing I’d like to say is that before acquiring more pc memory, look into the machine into which it can be installed. If the machine is definitely running Windows XP, for instance, the memory threshold is 3.25GB. Putting in greater than this would merely constitute some sort of waste. Make sure that one’s motherboard can handle the actual upgrade volume, as well. Thanks for your blog post.
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