Table of Contents
Whole grains, fresh vegetables rich in fiber and foods that contain fatty acids Omega 3: they are the ideal foods for those who practice yoga. Useful for our body to keep the microbiota intestinal, an organ that has long been under the lens of scientists who, more and more numerous, confirm its importance for health: from prevention inflammation to the production of short-chain fatty acids, precious against the onset of mood disturbances.
All effective actions to be active during a yoga session and keep the right one concentration.
What to eat: a vegetarian approach
“If the word yoga refers to union, the best dietary approach is that a base vegetable, which suggests union with all sentient beings, ”explains the Dr. Marilù Mengoni, nutrition biologist and doctor of psychology. “Then yes to vegetables, fruit, legumes, whole grains, preferably in grains (which contains all the vital elements of the food, as it has not undergone any transformation), fruit, healthy fats Omega 3 (contained for example in linseed oil and hemp oil, which should neither be cooked nor heated) and strictly cold-pressed extra virgin olive oil, nuts is oil seeds. Of course, everything must be well distributed to balance the nutrients ”.
What to avoid
“On the contrary – continues the expert – we should avoid foods of animal origin, sugar or refined and processed foods (such as white flour, rice or pasta) and in general all foods of industrial origin. Also no to margarines and garlic trans fatty acids, which can jeopardize our health and promote inflammation “.
In particular, it is good to pay attention to the sugar and ai refined carbohydrates. “These foods – says the nutritionist and psychologist – give the glycemic peak, which is followed by the insulin spike, which leads to hypoglycemia. Result? Hunger, nervousness, empty head, anxiety: all conditions that do not allow you to stay focused and active when you are doing a yoga session ”.
Foods that, moreover, are not “friends” of our intestinal microbiota. “More and more studies confirm that if we keep the microbiota healthy, we also manage to get better since psychological point of view, because there are bidirectional connections between brain and intestine and vice versa ”, says Marilù Mengoni. “A healthy microbiota produces substances that are important for mood, such as serotonin and short-chain fatty acids also useful for counteract inflammation: a condition that, especially if it becomes chronic, represents an open door for the appearance of many diseases, including mood disorders such as depression, but also anxiety or hyperactivity “.
What to eat first
“A light snack can be made one hour before the session. Some idea? A handful of almonds with an avocado or a banana (for the potassium supply), or a smoothie, made with a glass of vegetable milk, fruits such as blueberries, 4-5 almonds or 2-3 walnuts ”.
What to eat next
“After the yoga session you may need to proteins for building your muscles and also minerals to restore the ones you may have lost if you sweat a lot. So, after you have recharged yourself with water, you can dedicate yourself to your meal:
- If you do yoga in the morning: Budwig cream.
- If you do yoga the evening: Start your meal with raw vegetables, made of mixed and colorful vegetables, for your fiber, vitamin and mineral stores. Then consume a protein cereal, such as for example quinoa, teff or sorghum. Or you can mix cereals and legumes (eg rice and lentils, millet and peas, etc.). You can also make yourself some great ones vegetable burgers with batata (American potato) and legumes to make them nutritious and tasty accompanied by cooked seasonal vegetables “.
The fastingfinally, it can be an excellent practice. “Naturally not good for everyone. Eventually – concludes the expert – you can practice forms of intermittent fasting or semi-fasting of Kousmine method, which is performed with three days of extracts and three days of raw vegetables “.
Read also
