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border:solid gray 1.5pt; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-border-insidev:.75pt solid silver; mso-para-margin:0cm; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:10.0pt; font-family:"Times New Roman","serif";} table.MsoTableColumns5FirstRow {mso-style-name:"Tabella colonne 5"; mso-table-condition:first-row; mso-style-unhide:no; mso-tstyle-border-bottom:.75pt solid gray; mso-tstyle-diagonal-down:none; mso-tstyle-diagonal-up:none; mso-ansi-font-weight:bold; mso-bidi-font-weight:bold; mso-ansi-font-style:italic; mso-bidi-font-style:italic;} table.MsoTableColumns5LastRow {mso-style-name:"Tabella colonne 5"; mso-table-condition:last-row; mso-style-unhide:no; mso-tstyle-border-top:.75pt solid gray; mso-tstyle-diagonal-down:none; mso-tstyle-diagonal-up:none; mso-ansi-font-weight:bold; mso-bidi-font-weight:bold;} table.MsoTableColumns5FirstCol {mso-style-name:"Tabella colonne 5"; mso-table-condition:first-column; mso-style-unhide:no; mso-tstyle-diagonal-down:none; mso-tstyle-diagonal-up:none; mso-ansi-font-weight:bold; mso-bidi-font-weight:bold;} table.MsoTableColumns5LastCol {mso-style-name:"Tabella colonne 5"; mso-table-condition:last-column; mso-style-unhide:no; mso-tstyle-diagonal-down:none; mso-tstyle-diagonal-up:none; mso-ansi-font-weight:bold; mso-bidi-font-weight:bold;} table.MsoTableColumns5OddColumn {mso-style-name:"Tabella colonne 5"; mso-table-condition:odd-column; mso-style-unhide:no; mso-tstyle-shading:white; mso-tstyle-pattern:solid silver; color:windowtext;} table.MsoTableColumns5EvenColumn {mso-style-name:"Tabella colonne 5"; mso-table-condition:even-column; mso-style-unhide:no; color:windowtext;} table.MsoTableGrid {mso-style-name:"Griglia tabella"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-unhide:no; border:solid black 1.0pt; mso-border-themecolor:text1; mso-border-alt:solid black .5pt; mso-border-themecolor:text1; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-border-insideh:.5pt solid black; mso-border-insideh-themecolor:text1; mso-border-insidev:.5pt solid black; mso-border-insidev-themecolor:text1; mso-para-margin:0cm; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:10.0pt; font-family:"Times New Roman","serif";} table.MsoTableLightShadingAccent1 {mso-style-name:"Sfondo chiaro - Colore 1"; mso-tstyle-rowband-size:1; mso-tstyle-colband-size:1; mso-style-priority:60; mso-style-unhide:no; border-top:solid #4F81BD 1.0pt; mso-border-top-themecolor:accent1; border-left:none; border-bottom:solid #4F81BD 1.0pt; mso-border-bottom-themecolor:accent1; border-right:none; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin:0cm; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:10.0pt; font-family:"Times New Roman","serif"; color:#365F91; mso-themecolor:accent1; mso-themeshade:191;} table.MsoTableLightShadingAccent1FirstRow {mso-style-name:"Sfondo chiaro - Colore 1"; mso-table-condition:first-row; mso-style-priority:60; mso-style-unhide:no; mso-tstyle-border-top:1.0pt solid #4F81BD; mso-tstyle-border-top-themecolor:accent1; mso-tstyle-border-left:cell-none; mso-tstyle-border-bottom:1.0pt solid #4F81BD; mso-tstyle-border-bottom-themecolor:accent1; mso-tstyle-border-right:cell-none; mso-tstyle-border-insideh:cell-none; mso-tstyle-border-insidev:cell-none; line-height:normal; mso-ansi-font-weight:bold; mso-bidi-font-weight:bold;} table.MsoTableLightShadingAccent1LastRow {mso-style-name:"Sfondo chiaro - Colore 1"; mso-table-condition:last-row; mso-style-priority:60; mso-style-unhide:no; mso-tstyle-border-top:1.0pt solid #4F81BD; mso-tstyle-border-top-themecolor:accent1; mso-tstyle-border-left:cell-none; mso-tstyle-border-bottom:1.0pt solid #4F81BD; mso-tstyle-border-bottom-themecolor:accent1; mso-tstyle-border-right:cell-none; mso-tstyle-border-insideh:cell-none; mso-tstyle-border-insidev:cell-none; line-height:normal; mso-ansi-font-weight:bold; mso-bidi-font-weight:bold;} table.MsoTableLightShadingAccent1FirstCol {mso-style-name:"Sfondo chiaro - Colore 1"; mso-table-condition:first-column; mso-style-priority:60; mso-style-unhide:no; mso-ansi-font-weight:bold; mso-bidi-font-weight:bold;} table.MsoTableLightShadingAccent1LastCol {mso-style-name:"Sfondo chiaro - Colore 1"; mso-table-condition:last-column; mso-style-priority:60; mso-style-unhide:no; mso-ansi-font-weight:bold; mso-bidi-font-weight:bold;} table.MsoTableLightShadingAccent1OddColumn {mso-style-name:"Sfondo chiaro - Colore 1"; mso-table-condition:odd-column; mso-style-priority:60; mso-style-unhide:no; mso-tstyle-shading:#D3DFEE; mso-tstyle-shading-themecolor:accent1; mso-tstyle-shading-themetint:63; mso-tstyle-border-left:cell-none; mso-tstyle-border-right:cell-none; mso-tstyle-border-insideh:cell-none; mso-tstyle-border-insidev:cell-none;} table.MsoTableLightShadingAccent1OddRow {mso-style-name:"Sfondo chiaro - Colore 1"; mso-table-condition:odd-row; mso-style-priority:60; mso-style-unhide:no; mso-tstyle-shading:#D3DFEE; mso-tstyle-shading-themecolor:accent1; mso-tstyle-shading-themetint:63; mso-tstyle-border-left:cell-none; mso-tstyle-border-right:cell-none; mso-tstyle-border-insideh:cell-none; mso-tstyle-border-insidev:cell-none;} table.MsoTableLightShadingAccent2 {mso-style-name:"Sfondo chiaro - Colore 2"; mso-tstyle-rowband-size:1; mso-tstyle-colband-size:1; mso-style-priority:60; mso-style-unhide:no; border-top:solid #C0504D 1.0pt; mso-border-top-themecolor:accent2; border-left:none; border-bottom:solid #C0504D 1.0pt; mso-border-bottom-themecolor:accent2; border-right:none; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin:0cm; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:10.0pt; font-family:"Times New Roman","serif"; color:#943634; mso-themecolor:accent2; mso-themeshade:191;} table.MsoTableLightShadingAccent2FirstRow {mso-style-name:"Sfondo chiaro - Colore 2"; mso-table-condition:first-row; mso-style-priority:60; mso-style-unhide:no; mso-tstyle-border-top:1.0pt solid #C0504D; mso-tstyle-border-top-themecolor:accent2; mso-tstyle-border-left:cell-none; mso-tstyle-border-bottom:1.0pt solid #C0504D; mso-tstyle-border-bottom-themecolor:accent2; mso-tstyle-border-right:cell-none; mso-tstyle-border-insideh:cell-none; mso-tstyle-border-insidev:cell-none; line-height:normal; mso-ansi-font-weight:bold; mso-bidi-font-weight:bold;} table.MsoTableLightShadingAccent2LastRow {mso-style-name:"Sfondo chiaro - Colore 2"; mso-table-condition:last-row; mso-style-priority:60; mso-style-unhide:no; mso-tstyle-border-top:1.0pt solid #C0504D; mso-tstyle-border-top-themecolor:accent2; mso-tstyle-border-left:cell-none; mso-tstyle-border-bottom:1.0pt solid #C0504D; mso-tstyle-border-bottom-themecolor:accent2; mso-tstyle-border-right:cell-none; mso-tstyle-border-insideh:cell-none; mso-tstyle-border-insidev:cell-none; line-height:normal; mso-ansi-font-weight:bold; mso-bidi-font-weight:bold;} table.MsoTableLightShadingAccent2FirstCol {mso-style-name:"Sfondo chiaro - Colore 2"; mso-table-condition:first-column; mso-style-priority:60; mso-style-unhide:no; mso-ansi-font-weight:bold; mso-bidi-font-weight:bold;} table.MsoTableLightShadingAccent2LastCol {mso-style-name:"Sfondo chiaro - Colore 2"; mso-table-condition:last-column; mso-style-priority:60; mso-style-unhide:no; mso-ansi-font-weight:bold; mso-bidi-font-weight:bold;} table.MsoTableLightShadingAccent2OddColumn {mso-style-name:"Sfondo chiaro - Colore 2"; mso-table-condition:odd-column; mso-style-priority:60; mso-style-unhide:no; mso-tstyle-shading:#EFD3D2; mso-tstyle-shading-themecolor:accent2; mso-tstyle-shading-themetint:63; mso-tstyle-border-left:cell-none; mso-tstyle-border-right:cell-none; mso-tstyle-border-insideh:cell-none; mso-tstyle-border-insidev:cell-none;} table.MsoTableLightShadingAccent2OddRow {mso-style-name:"Sfondo chiaro - Colore 2"; mso-table-condition:odd-row; mso-style-priority:60; mso-style-unhide:no; mso-tstyle-shading:#EFD3D2; mso-tstyle-shading-themecolor:accent2; mso-tstyle-shading-themetint:63; mso-tstyle-border-left:cell-none; mso-tstyle-border-right:cell-none; mso-tstyle-border-insideh:cell-none; mso-tstyle-border-insidev:cell-none;} table.MsoTableLightShadingAccent3 {mso-style-name:"Sfondo chiaro - Colore 3"; mso-tstyle-rowband-size:1; mso-tstyle-colband-size:1; mso-style-priority:60; mso-style-unhide:no; border-top:solid #9BBB59 1.0pt; mso-border-top-themecolor:accent3; border-left:none; border-bottom:solid #9BBB59 1.0pt; mso-border-bottom-themecolor:accent3; border-right:none; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin:0cm; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:10.0pt; font-family:"Times New Roman","serif"; color:#76923C; mso-themecolor:accent3; mso-themeshade:191;} table.MsoTableLightShadingAccent3FirstRow {mso-style-name:"Sfondo chiaro - Colore 3"; mso-table-condition:first-row; mso-style-priority:60; mso-style-unhide:no; mso-tstyle-border-top:1.0pt solid #9BBB59; mso-tstyle-border-top-themecolor:accent3; mso-tstyle-border-left:cell-none; mso-tstyle-border-bottom:1.0pt solid #9BBB59; mso-tstyle-border-bottom-themecolor:accent3; mso-tstyle-border-right:cell-none; mso-tstyle-border-insideh:cell-none; mso-tstyle-border-insidev:cell-none; line-height:normal; mso-ansi-font-weight:bold; mso-bidi-font-weight:bold;} table.MsoTableLightShadingAccent3LastRow {mso-style-name:"Sfondo chiaro - Colore 3"; mso-table-condition:last-row; mso-style-priority:60; mso-style-unhide:no; mso-tstyle-border-top:1.0pt solid #9BBB59; mso-tstyle-border-top-themecolor:accent3; mso-tstyle-border-left:cell-none; mso-tstyle-border-bottom:1.0pt solid #9BBB59; mso-tstyle-border-bottom-themecolor:accent3; mso-tstyle-border-right:cell-none; mso-tstyle-border-insideh:cell-none; mso-tstyle-border-insidev:cell-none; line-height:normal; mso-ansi-font-weight:bold; mso-bidi-font-weight:bold;} table.MsoTableLightShadingAccent3FirstCol {mso-style-name:"Sfondo chiaro - Colore 3"; mso-table-condition:first-column; mso-style-priority:60; mso-style-unhide:no; mso-ansi-font-weight:bold; mso-bidi-font-weight:bold;} table.MsoTableLightShadingAccent3LastCol {mso-style-name:"Sfondo chiaro - Colore 3"; mso-table-condition:last-column; mso-style-priority:60; mso-style-unhide:no; mso-ansi-font-weight:bold; mso-bidi-font-weight:bold;} table.MsoTableLightShadingAccent3OddColumn {mso-style-name:"Sfondo chiaro - Colore 3"; mso-table-condition:odd-column; mso-style-priority:60; mso-style-unhide:no; mso-tstyle-shading:#E6EED5; mso-tstyle-shading-themecolor:accent3; mso-tstyle-shading-themetint:63; mso-tstyle-border-left:cell-none; mso-tstyle-border-right:cell-none; mso-tstyle-border-insideh:cell-none; mso-tstyle-border-insidev:cell-none;} table.MsoTableLightShadingAccent3OddRow {mso-style-name:"Sfondo chiaro - Colore 3"; mso-table-condition:odd-row; mso-style-priority:60; mso-style-unhide:no; mso-tstyle-shading:#E6EED5; mso-tstyle-shading-themecolor:accent3; mso-tstyle-shading-themetint:63; mso-tstyle-border-left:cell-none; mso-tstyle-border-right:cell-none; mso-tstyle-border-insideh:cell-none; mso-tstyle-border-insidev:cell-none;} table.MsoTableMediumList1Accent6 {mso-style-name:"Elenco medio 1 - Colore 6"; mso-tstyle-rowband-size:1; mso-tstyle-colband-size:1; mso-style-priority:65; mso-style-unhide:no; border-top:solid #F79646 1.0pt; mso-border-top-themecolor:accent6; border-left:none; border-bottom:solid #F79646 1.0pt; mso-border-bottom-themecolor:accent6; border-right:none; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin:0cm; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri","sans-serif"; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-fareast-font-family:"Times New Roman"; mso-fareast-theme-font:minor-fareast; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; color:black; mso-themecolor:text1;} table.MsoTableMediumList1Accent6FirstRow {mso-style-name:"Elenco medio 1 - Colore 6"; mso-table-condition:first-row; mso-style-priority:65; mso-style-unhide:no; mso-tstyle-border-top:cell-none; mso-tstyle-border-bottom:1.0pt solid #F79646; mso-tstyle-border-bottom-themecolor:accent6; font-family:"\@MS Mincho"; mso-ascii-font-family:Cambria; mso-ascii-theme-font:major-latin; mso-fareast-font-family:"Times New Roman"; mso-fareast-theme-font:major-fareast; mso-hansi-font-family:Cambria; mso-hansi-theme-font:major-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:major-bidi;} table.MsoTableMediumList1Accent6LastRow {mso-style-name:"Elenco medio 1 - Colore 6"; mso-table-condition:last-row; mso-style-priority:65; mso-style-unhide:no; mso-tstyle-border-top:1.0pt solid #F79646; mso-tstyle-border-top-themecolor:accent6; mso-tstyle-border-bottom:1.0pt solid #F79646; mso-tstyle-border-bottom-themecolor:accent6; color:#1F497D; mso-themecolor:text2; mso-ansi-font-weight:bold; mso-bidi-font-weight:bold;} table.MsoTableMediumList1Accent6FirstCol {mso-style-name:"Elenco medio 1 - Colore 6"; mso-table-condition:first-column; mso-style-priority:65; mso-style-unhide:no; mso-ansi-font-weight:bold; mso-bidi-font-weight:bold;} table.MsoTableMediumList1Accent6LastCol {mso-style-name:"Elenco medio 1 - Colore 6"; mso-table-condition:last-column; mso-style-priority:65; mso-style-unhide:no; mso-tstyle-border-top:1.0pt solid #F79646; mso-tstyle-border-top-themecolor:accent6; mso-tstyle-border-bottom:1.0pt solid #F79646; mso-tstyle-border-bottom-themecolor:accent6; mso-ansi-font-weight:bold; mso-bidi-font-weight:bold;} table.MsoTableMediumList1Accent6OddColumn {mso-style-name:"Elenco medio 1 - Colore 6"; mso-table-condition:odd-column; mso-style-priority:65; mso-style-unhide:no; mso-tstyle-shading:#FDE4D0; mso-tstyle-shading-themecolor:accent6; mso-tstyle-shading-themetint:63;} table.MsoTableMediumList1Accent6OddRow {mso-style-name:"Elenco medio 1 - Colore 6"; mso-table-condition:odd-row; mso-style-priority:65; mso-style-unhide:no; mso-tstyle-shading:#FDE4D0; mso-tstyle-shading-themecolor:accent6; mso-tstyle-shading-themetint:63;} table.MsoTableMediumGrid2Accent6 {mso-style-name:"Griglia media 2 - Colore 6"; mso-tstyle-rowband-size:1; mso-tstyle-colband-size:1; mso-style-priority:68; mso-style-unhide:no; border:solid #F79646 1.0pt; mso-border-themecolor:accent6; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-border-insideh:1.0pt solid #F79646; mso-border-insideh-themecolor:accent6; mso-border-insidev:1.0pt solid #F79646; mso-border-insidev-themecolor:accent6; mso-tstyle-shading:#FDE4D0; mso-tstyle-shading-themecolor:accent6; mso-tstyle-shading-themetint:63; mso-para-margin:0cm; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:10.0pt; font-family:"Cambria","serif"; mso-ascii-font-family:Cambria; mso-ascii-theme-font:major-latin; mso-fareast-font-family:"Times New Roman"; mso-fareast-theme-font:major-fareast; mso-hansi-font-family:Cambria; mso-hansi-theme-font:major-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:major-bidi; color:black; mso-themecolor:text1;} table.MsoTableMediumGrid2Accent6FirstRow {mso-style-name:"Griglia media 2 - Colore 6"; mso-table-condition:first-row; mso-style-priority:68; mso-style-unhide:no; mso-tstyle-shading:#FEF4EC; mso-tstyle-shading-themecolor:accent6; mso-tstyle-shading-themetint:25; color:black; mso-themecolor:text1; mso-ansi-font-weight:bold; mso-bidi-font-weight:bold;} table.MsoTableMediumGrid2Accent6LastRow {mso-style-name:"Griglia media 2 - Colore 6"; mso-table-condition:last-row; mso-style-priority:68; mso-style-unhide:no; mso-tstyle-shading:white; mso-tstyle-shading-themecolor:background1; mso-tstyle-border-top:1.5pt solid black; mso-tstyle-border-top-themecolor:text1; mso-tstyle-border-left:cell-none; mso-tstyle-border-bottom:cell-none; mso-tstyle-border-right:cell-none; mso-tstyle-border-insideh:cell-none; mso-tstyle-border-insidev:cell-none; color:black; mso-themecolor:text1; mso-ansi-font-weight:bold; mso-bidi-font-weight:bold;} table.MsoTableMediumGrid2Accent6FirstCol {mso-style-name:"Griglia media 2 - Colore 6"; mso-table-condition:first-column; mso-style-priority:68; mso-style-unhide:no; mso-tstyle-shading:white; mso-tstyle-shading-themecolor:background1; mso-tstyle-border-top:cell-none; mso-tstyle-border-left:cell-none; mso-tstyle-border-bottom:cell-none; mso-tstyle-border-right:cell-none; mso-tstyle-border-insideh:cell-none; mso-tstyle-border-insidev:cell-none; color:black; mso-themecolor:text1; mso-ansi-font-weight:bold; mso-bidi-font-weight:bold;} table.MsoTableMediumGrid2Accent6LastCol {mso-style-name:"Griglia media 2 - Colore 6"; mso-table-condition:last-column; mso-style-priority:68; mso-style-unhide:no; mso-tstyle-shading:#FDE9D9; mso-tstyle-shading-themecolor:accent6; mso-tstyle-shading-themetint:51; mso-tstyle-border-top:cell-none; mso-tstyle-border-left:cell-none; mso-tstyle-border-bottom:cell-none; mso-tstyle-border-right:cell-none; mso-tstyle-border-insideh:cell-none; mso-tstyle-border-insidev:cell-none; color:black; mso-themecolor:text1; mso-ansi-font-weight:normal; mso-bidi-font-weight:normal;} table.MsoTableMediumGrid2Accent6OddColumn {mso-style-name:"Griglia media 2 - Colore 6"; mso-table-condition:odd-column; mso-style-priority:68; mso-style-unhide:no; mso-tstyle-shading:#FBCAA2; mso-tstyle-shading-themecolor:accent6; mso-tstyle-shading-themetint:127;} table.MsoTableMediumGrid2Accent6OddRow {mso-style-name:"Griglia media 2 - Colore 6"; mso-table-condition:odd-row; mso-style-priority:68; mso-style-unhide:no; mso-tstyle-shading:#FBCAA2; mso-tstyle-shading-themecolor:accent6; mso-tstyle-shading-themetint:127; mso-tstyle-border-insideh:.75pt solid #F79646; mso-tstyle-border-insideh-themecolor:accent6; mso-tstyle-border-insidev:.75pt solid #F79646; mso-tstyle-border-insidev-themecolor:accent6;} table.MsoTableMediumGrid2Accent6NWCell {mso-style-name:"Griglia media 2 - Colore 6"; mso-table-condition:nw-cell; mso-style-priority:68; mso-style-unhide:no; mso-tstyle-shading:white; mso-tstyle-shading-themecolor:background1;} </style> <![endif]--><!--[if gte mso 9]><xml> <o:shapedefaults v:ext="edit" spidmax="24578"/> </xml><![endif]--><!--[if gte mso 9]><xml> <o:shapelayout v:ext="edit"> <o:idmap v:ext="edit" data="1"/> </o:shapelayout></xml><![endif]--> </head> <body lang=IT link=blue vlink=purple style='tab-interval:35.4pt'> <div class=WordSection1> <p class=MsoNormal><o:p>&nbsp;</o:p></p> <table class=MsoTableLightShadingAccent3 border=1 cellspacing=0 cellpadding=0 style='border-collapse:collapse;mso-table-layout-alt:fixed;border:none; mso-border-top-alt:solid #9BBB59 1.0pt;mso-border-top-themecolor:accent3; mso-border-bottom-alt:solid #9BBB59 1.0pt;mso-border-bottom-themecolor:accent3; mso-yfti-tbllook:1184;mso-padding-alt:0cm 5.4pt 0cm 5.4pt'> <tr style='mso-yfti-irow:-1;mso-yfti-firstrow:yes'> <td width=652 valign=top style='width:488.9pt;border-top:solid #9BBB59 1.0pt; mso-border-top-themecolor:accent3;border-left:none;border-bottom:solid #9BBB59 1.0pt; mso-border-bottom-themecolor:accent3;border-right:none;padding:0cm 5.4pt 0cm 5.4pt'> <p class=MsoNormal align=center style='text-align:center;mso-yfti-cnfc:5'><b><span style='font-size:18.0pt;font-family:"Tahoma","sans-serif";color:red'>A proposito di diete<o:p></o:p></span></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'><o:p>&nbsp;</o:p></span></b></p> <p class=MsoNormal style='mso-yfti-cnfc:5'><b><span style='font-size:11.0pt; font-family:"Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3; mso-themeshade:191'>Le regole fondamentali della dieta sono le seguenti:<o:p></o:p></span></b></p> <p class=MsoNormal style='mso-yfti-cnfc:5'><b><span style='font-size:11.0pt; font-family:"Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3; mso-themeshade:191'><o:p>&nbsp;</o:p></span></b></p> <p class=MsoListParagraphCxSpFirst style='margin-left:54.0pt;mso-add-space: auto;text-indent:-18.0pt;mso-list:l8 level1 lfo2;mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt;font-family:Wingdings;mso-fareast-font-family:Wingdings; mso-bidi-font-family:Wingdings;color:#76923C;mso-themecolor:accent3; mso-themeshade:191;mso-bidi-font-weight:bold'><span style='mso-list:Ignore'>v<span style='font:7.0pt "Times New Roman"'>&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'><a href="a_proposito_di_diete.html#ABITUDINI">Abitudini e alimenti da evitare</a><o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpMiddle style='margin-left:54.0pt;mso-add-space: auto;text-indent:-18.0pt;mso-list:l8 level1 lfo2;mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt;font-family:Wingdings;mso-fareast-font-family:Wingdings; mso-bidi-font-family:Wingdings;color:#76923C;mso-themecolor:accent3; mso-themeshade:191;mso-bidi-font-weight:bold'><span style='mso-list:Ignore'>v<span style='font:7.0pt "Times New Roman"'>&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'><a href="a_proposito_di_diete.html#Rispettare">Rispettare gli alimenti in cucina</a><o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpMiddle style='margin-left:54.0pt;mso-add-space: auto;text-indent:-18.0pt;mso-list:l8 level1 lfo2;mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt;font-family:Wingdings;mso-fareast-font-family:Wingdings; mso-bidi-font-family:Wingdings;color:#76923C;mso-themecolor:accent3; mso-themeshade:191;mso-bidi-font-weight:bold'><span style='mso-list:Ignore'>v<span style='font:7.0pt "Times New Roman"'>&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'><a href="a_proposito_di_diete.html#Cucinare">Cucinare senza grassi aggiunti</a><o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpMiddle style='margin-left:54.0pt;mso-add-space: auto;text-indent:-18.0pt;mso-list:l8 level1 lfo2;mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt;font-family:Wingdings;mso-fareast-font-family:Wingdings; mso-bidi-font-family:Wingdings;color:#76923C;mso-themecolor:accent3; mso-themeshade:191;mso-bidi-font-weight:bold'><span style='mso-list:Ignore'>v<span style='font:7.0pt "Times New Roman"'>&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'><a href="a_proposito_di_diete.html#Conoscere">Conoscere gli alimenti ed utilizzare la materia prima migliore</a><o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpMiddle style='margin-left:54.0pt;mso-add-space: auto;text-indent:-18.0pt;mso-list:l8 level1 lfo2;mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt;font-family:Wingdings;mso-fareast-font-family:Wingdings; mso-bidi-font-family:Wingdings;color:#76923C;mso-themecolor:accent3; mso-themeshade:191;mso-bidi-font-weight:bold'><span style='mso-list:Ignore'>v<span style='font:7.0pt "Times New Roman"'>&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'><a href="a_proposito_di_diete.html#Abbinare">Abbinare in modo corretto i cibi</a><o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpMiddle style='margin-left:54.0pt;mso-add-space: auto;text-indent:-18.0pt;mso-list:l8 level1 lfo2;mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt;font-family:Wingdings;mso-fareast-font-family:Wingdings; mso-bidi-font-family:Wingdings;color:#76923C;mso-themecolor:accent3; mso-themeshade:191;mso-bidi-font-weight:bold'><span style='mso-list:Ignore'>v<span style='font:7.0pt "Times New Roman"'>&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'><a href="a_proposito_di_diete.html#come_predisporre">Come predisporre un pasto</a><o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpMiddle style='margin-left:54.0pt;mso-add-space: auto;text-indent:-18.0pt;mso-list:l8 level1 lfo2;mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt;font-family:Wingdings;mso-fareast-font-family:Wingdings; mso-bidi-font-family:Wingdings;color:#76923C;mso-themecolor:accent3; mso-themeshade:191;mso-bidi-font-weight:bold'><span style='mso-list:Ignore'>v<span style='font:7.0pt "Times New Roman"'>&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'><a href="a_proposito_di_diete.html#Composizione_pasto">Composizione di un pasto equilibrato</a><o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpMiddle style='margin-left:54.0pt;mso-add-space: auto;text-indent:-18.0pt;mso-list:l8 level1 lfo2;mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt;font-family:Wingdings;mso-fareast-font-family:Wingdings; mso-bidi-font-family:Wingdings;color:#76923C;mso-themecolor:accent3; mso-themeshade:191;mso-bidi-font-weight:bold'><span style='mso-list:Ignore'>v<span style='font:7.0pt "Times New Roman"'>&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'><a href="a_proposito_di_diete.html#Piatti_unici">Piatti unici completi</a><o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpLast style='margin-left:54.0pt;mso-add-space: auto;text-indent:-18.0pt;mso-list:l8 level1 lfo2;mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt;font-family:Wingdings;mso-fareast-font-family:Wingdings; mso-bidi-font-family:Wingdings;color:#76923C;mso-themecolor:accent3; mso-themeshade:191;mso-bidi-font-weight:bold'><span style='mso-list:Ignore'>v<span style='font:7.0pt "Times New Roman"'>&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'><a href="a_proposito_di_diete.html#Rispettare_le_stagioni">Rispettare le stagioni</a><o:p></o:p></span></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'><o:p>&nbsp;</o:p></span></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'><o:p>&nbsp;</o:p></span></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>Non esiste l'ali­mento che fa bene o fa male in assoluto, ogni individuo ha particolari esigenze nu­trizionali che variano col variare del suo modo di vivere e del suo stato di salute. L'organismo umano non è una macchina, è piuttosto un complesso intreccio di fatto­ri psichici e fisici, punto di incontro di un perenne interscambio con l'ambiente che lo circonda. Per questo piuttosto che far ricorso ad un computo matematico di ca­lorie, assunte con parametro assoluto si preferisce approfon­dire la conoscenza dei processi chimici di trasformazione degli alimenti, per studia­re gli abbinamenti e il migliore utilizzo degli alimenti stessi.<o:p></o:p></span></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>Il concetto di &quot;caloria&quot; su cui si basa la maggior parte delle diete è un utile unità di misura in chimica: si definisce come la quantità di calore necessaria per innalzare di un grado centigrado la temperatura di un litro di acqua (da 14,5 gradi centigradi, a 15,5). Ora, è chiaramente diverso misu­rare le calorie di un alimento all interno di una macchina, la bomba calorimetrica, che si usa in laboratorio e l'utilizzo che ne fa il corpo umano, ciascun corpo uma­no, con le sue differenti necessità e i suoi differenti ritmi di assimilazione.<o:p></o:p></span></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'><o:p>&nbsp;</o:p></span></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>Ma tu quale fai?, sottinteso la dieta. Non si parla d'altro, la conversazione prima o poi va sempre a finire su diete e calorie. C'è chi ne prova una alla settimana, chi riesce a torturarsi per qualche mese, riducendosi all'ombra di se stesso, per poi riacquistare altrettan­to velocemente i chili perduti: insomma il nostro rapporto con il cibo è quanto mai nevrotico e punitivo. <o:p></o:p></span></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>Si parla tanto di die­ta, ma si è ormai perso di vista il significa­to della parola &quot;dieta&quot;, che deriva dal gre­co &quot;</span></b><b><span style='font-family:"Courier New"; color:#76923C;mso-themecolor:accent3;mso-themeshade:191'>´¯±¹Ä±</span></b><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>&quot; e vuole dire &quot;modo di vivere&quot;.<o:p></o:p></span></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>C'è da chiedersi che modo di vivere è attenersi alle innumerevoli diete che escono or­mai con la frequenza delle collezioni di moda e cambiano con la stessa facilità della lunghezza delle gonne. Dieta, tra gli antichi, significava quindi un modo di vi­vere ed è proprio da questo antico signifi­cato che occorre partire per sgombrare il campo da molti dannosi luoghi comuni a proposito dell'a­limentazione e parlare finalmente di una dieta-non dieta, in cui il cibo non è un nemico da combattere, ma un prezioso alleato per la salute, a patto che lo si cono­sca, lo si rispetti e lo si sappia utilizzare, impa­rando, attraverso una alimentazione attenta e corretta, a rinforzare al massimo le no­stre difese e a mantenerci sani, cioè belli e giovani, sfidando il tempo e tutti i fattori che possono danneggiare la salute e quin­di anche la bellezza. Basta con le diete capestro(compreso quelle che impongono di pesare e misurare costringendoci a difficoltosi calcoli matematici), che aggiungo­no stress a stress, facendoci guardare con sospetto il cibo: la dieta deve essere un modo nuovo e gioioso di pensare al rapporto con il cibo, al rapporto peso-alimentazione e contemporanea­mente imparare a mangiare in modo ra­zionale, equilibrato per mantenere armonia ed equili­brio.<o:p></o:p></span></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'><o:p>&nbsp;</o:p></span></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>Da circa cinquant anni ad oggi le abitudini alimentari sono notevolmente cambiate di pari passo con il progresso tecnologico e sociale orientandosi verso alimenti raffinati, poveri di fibre e spesso scarsi di nutrienti con additivi e residui di sostanze chimiche comunemente impiegate in agricoltura. Tutto questo unito allo stress a portato ad un preoccupante aumento delle malattie cosiddette  della civilizzazione (obesità, diabete, arteriosclerosi, affezioni cardiovascolari e infarti, stitichezza, diverticolosi e alcune forme di tumori). Da qui la necessità di <a name=ritornare>ritornare</a> ad una <a href="alimentazione_sana.html">alimentazione tradizionale sana ed equilibrata</a> e quindi prima di tutto la qualità degli alimenti (preferire ove possibile i prodotti da <a name=agribio></a><a href="Agricoltura_biologica.html"><span style='mso-bookmark:agribio'>agricoltura biologica</span></a> che lo siano veramente) e poi come, quanto e quando mangiare.<o:p></o:p></span></b></p> <p class=MsoNormal style='mso-yfti-cnfc:5'><b><span style='font-size:11.0pt; font-family:"Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3; mso-themeshade:191'><o:p>&nbsp;</o:p></span></b></p> <p class=MsoNormal style='mso-yfti-cnfc:5'><b><span style='font-size:11.0pt; font-family:"Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3; mso-themeshade:191'><o:p>&nbsp;</o:p></span></b></p> <p class=MsoNormal style='mso-yfti-cnfc:5'><b><span style='color:#76923C; mso-themecolor:accent3;mso-themeshade:191'><o:p>&nbsp;</o:p></span></b></p> <table class=MsoNormalTable border=0 cellspacing=0 cellpadding=0 style='border-collapse:collapse;mso-table-layout-alt:fixed;mso-yfti-tbllook: 1184;mso-padding-alt:0cm 5.4pt 0cm 5.4pt'> <tr style='mso-yfti-irow:0;mso-yfti-firstrow:yes;mso-yfti-lastrow:yes; height:577.45pt'> <td width=636 valign=top style='width:477.1pt;padding:0cm 5.4pt 0cm 5.4pt; height:577.45pt'> <table class=MsoTableGrid border=1 cellspacing=0 cellpadding=0 width=621 style='border-collapse:collapse;mso-table-layout-alt:fixed;border:none; mso-border-alt:solid black .5pt;mso-border-themecolor:text1;mso-yfti-tbllook: 1184;mso-padding-alt:0cm 5.4pt 0cm 5.4pt'> <tr style='mso-yfti-irow:0;mso-yfti-firstrow:yes;height:21.7pt'> <td width=621 colspan=2 valign=top style='width:465.6pt;border:solid black 1.0pt; mso-border-themecolor:text1;mso-border-alt:solid black .5pt;mso-border-themecolor: text1;padding:0cm 5.4pt 0cm 5.4pt;height:21.7pt'> <p class=MsoNormal align=center style='text-align:center'><a name=ABITUDINI><span style='font-size:18.0pt;font-family:"Tahoma","sans-serif"; color:red'>ABITUDINI E ALIMENTI DA EVITARE</span></a><b style='mso-bidi-font-weight: normal'><span style='font-size:14.0pt;font-family:"Tahoma","sans-serif"; color:red'><o:p></o:p></span></b></p> </td> </tr> <tr style='mso-yfti-irow:1;height:17.2pt'> <td width=195 valign=top style='width:146.25pt;border:solid black 1.0pt; mso-border-themecolor:text1;border-top:none;mso-border-top-alt:solid black .5pt; mso-border-top-themecolor:text1;mso-border-alt:solid black .5pt; mso-border-themecolor:text1;padding:0cm 5.4pt 0cm 5.4pt;height:17.2pt'> <p class=MsoNormal><span style='font-size:14.0pt;font-family:"Tahoma","sans-serif"; color:red'>Da evitare</span></p> </td> <td width=426 valign=top style='width:319.4pt;border-top:none;border-left: none;border-bottom:solid black 1.0pt;mso-border-bottom-themecolor:text1; border-right:solid black 1.0pt;mso-border-right-themecolor:text1; mso-border-top-alt:solid black .5pt;mso-border-top-themecolor:text1; mso-border-left-alt:solid black .5pt;mso-border-left-themecolor:text1; mso-border-alt:solid black .5pt;mso-border-themecolor:text1;padding:0cm 5.4pt 0cm 5.4pt; height:17.2pt'> <p class=MsoNormal><b style='mso-bidi-font-weight:normal'><span style='font-size:14.0pt;font-family:"Tahoma","sans-serif";color:red'>Come sostituire</span></b></p> </td> </tr> <tr style='mso-yfti-irow:2;height:80.8pt'> <td width=195 valign=top style='width:146.25pt;border:solid black 1.0pt; mso-border-themecolor:text1;border-top:none;mso-border-top-alt:solid black .5pt; mso-border-top-themecolor:text1;mso-border-alt:solid black .5pt; mso-border-themecolor:text1;padding:0cm 5.4pt 0cm 5.4pt;height:80.8pt'> <p class=MsoNormal><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif"'>Soffriggere<o:p></o:p></span></p> </td> <td width=426 valign=top style='width:319.4pt;border-top:none;border-left: none;border-bottom:solid black 1.0pt;mso-border-bottom-themecolor:text1; border-right:solid black 1.0pt;mso-border-right-themecolor:text1; mso-border-top-alt:solid black .5pt;mso-border-top-themecolor:text1; mso-border-left-alt:solid black .5pt;mso-border-left-themecolor:text1; mso-border-alt:solid black .5pt;mso-border-themecolor:text1;padding:0cm 5.4pt 0cm 5.4pt; height:80.8pt'> <p class=MsoNormal><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif"'>Stufare (o brasare): <o:p></o:p></span></p> <p class=MsoNormal><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif"'>è una tecnica di cottura molto sana.<o:p></o:p></span></p> <p class=MsoNormal><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif"'>Significa cuo­cere verdure e carni con qualche cucchiaio di liquido (vino o brodo o acqua) invece del burro e dell'olio. Bisogna mettere il coperchio sulla casseruola e regolare il fuoco molto basso.</span></p> </td> </tr> <tr style='mso-yfti-irow:3;height:26.95pt'> <td width=195 valign=top style='width:146.25pt;border:solid black 1.0pt; mso-border-themecolor:text1;border-top:none;mso-border-top-alt:solid black .5pt; mso-border-top-themecolor:text1;mso-border-alt:solid black .5pt; mso-border-themecolor:text1;padding:0cm 5.4pt 0cm 5.4pt;height:26.95pt'> <p class=MsoNormal><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif"'>Friggere<o:p></o:p></span></p> </td> <td width=426 valign=top style='width:319.4pt;border-top:none;border-left: none;border-bottom:solid black 1.0pt;mso-border-bottom-themecolor:text1; border-right:solid black 1.0pt;mso-border-right-themecolor:text1; mso-border-top-alt:solid black .5pt;mso-border-top-themecolor:text1; mso-border-left-alt:solid black .5pt;mso-border-left-themecolor:text1; mso-border-alt:solid black .5pt;mso-border-themecolor:text1;padding:0cm 5.4pt 0cm 5.4pt; height:26.95pt'> <p class=MsoNormal><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif"'>Fate cuocere in forno o bollite e poi asciugate con un tovagliolo di carta.</span></p> </td> </tr> <tr style='mso-yfti-irow:4;height:26.95pt'> <td width=195 valign=top style='width:146.25pt;border:solid black 1.0pt; mso-border-themecolor:text1;border-top:none;mso-border-top-alt:solid black .5pt; mso-border-top-themecolor:text1;mso-border-alt:solid black .5pt; mso-border-themecolor:text1;padding:0cm 5.4pt 0cm 5.4pt;height:26.95pt'> <p class=MsoNormal><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif"'>Bollire la verdura<o:p></o:p></span></p> </td> <td width=426 valign=top style='width:319.4pt;border-top:none;border-left: none;border-bottom:solid black 1.0pt;mso-border-bottom-themecolor:text1; border-right:solid black 1.0pt;mso-border-right-themecolor:text1; mso-border-top-alt:solid black .5pt;mso-border-top-themecolor:text1; mso-border-left-alt:solid black .5pt;mso-border-left-themecolor:text1; mso-border-alt:solid black .5pt;mso-border-themecolor:text1;padding:0cm 5.4pt 0cm 5.4pt; height:26.95pt'> <p class=MsoNormal><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif"'>Fatela cuocere a vapore o stufatela: soltanto così ne conserverete le proprietà</span></p> </td> </tr> <tr style='mso-yfti-irow:5;height:26.95pt'> <td width=195 valign=top style='width:146.25pt;border:solid black 1.0pt; mso-border-themecolor:text1;border-top:none;mso-border-top-alt:solid black .5pt; mso-border-top-themecolor:text1;mso-border-alt:solid black .5pt; mso-border-themecolor:text1;padding:0cm 5.4pt 0cm 5.4pt;height:26.95pt'> <p class=MsoNormal><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif"'>Cuocere a lungo la verdura<o:p></o:p></span></p> </td> <td width=426 valign=top style='width:319.4pt;border-top:none;border-left: none;border-bottom:solid black 1.0pt;mso-border-bottom-themecolor:text1; border-right:solid black 1.0pt;mso-border-right-themecolor:text1; mso-border-top-alt:solid black .5pt;mso-border-top-themecolor:text1; mso-border-left-alt:solid black .5pt;mso-border-left-themecolor:text1; mso-border-alt:solid black .5pt;mso-border-themecolor:text1;padding:0cm 5.4pt 0cm 5.4pt; height:26.95pt'> <p class=MsoNormal><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif"'>Le verdure mosce sono un crimine: devono essere croc­canti, al dente come la pasta.</span></p> </td> </tr> <tr style='mso-yfti-irow:6;height:40.4pt'> <td width=195 valign=top style='width:146.25pt;border:solid black 1.0pt; mso-border-themecolor:text1;border-top:none;mso-border-top-alt:solid black .5pt; mso-border-top-themecolor:text1;mso-border-alt:solid black .5pt; mso-border-themecolor:text1;padding:0cm 5.4pt 0cm 5.4pt;height:40.4pt'> <p class=MsoNormal><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif"'>Cuocere i grassi<o:p></o:p></span></p> </td> <td width=426 valign=top style='width:319.4pt;border-top:none;border-left: none;border-bottom:solid black 1.0pt;mso-border-bottom-themecolor:text1; border-right:solid black 1.0pt;mso-border-right-themecolor:text1; mso-border-top-alt:solid black .5pt;mso-border-top-themecolor:text1; mso-border-left-alt:solid black .5pt;mso-border-left-themecolor:text1; mso-border-alt:solid black .5pt;mso-border-themecolor:text1;padding:0cm 5.4pt 0cm 5.4pt; height:40.4pt'> <p class=MsoNormal><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif"'>Con il calore si alterano e sono dannosi per la salute. Olio d'oliva e burro devono essere aggiunti crudi al momento di servire.</span></p> </td> </tr> <tr style='mso-yfti-irow:7;height:26.95pt'> <td width=195 valign=top style='width:146.25pt;border:solid black 1.0pt; mso-border-themecolor:text1;border-top:none;mso-border-top-alt:solid black .5pt; mso-border-top-themecolor:text1;mso-border-alt:solid black .5pt; mso-border-themecolor:text1;padding:0cm 5.4pt 0cm 5.4pt;height:26.95pt'> <p class=MsoNormal><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif"'>Cuocere a fuoco alto<o:p></o:p></span></p> </td> <td width=426 valign=top style='width:319.4pt;border-top:none;border-left: none;border-bottom:solid black 1.0pt;mso-border-bottom-themecolor:text1; border-right:solid black 1.0pt;mso-border-right-themecolor:text1; mso-border-top-alt:solid black .5pt;mso-border-top-themecolor:text1; mso-border-left-alt:solid black .5pt;mso-border-left-themecolor:text1; mso-border-alt:solid black .5pt;mso-border-themecolor:text1;padding:0cm 5.4pt 0cm 5.4pt; height:26.95pt'> <p class=MsoNormal><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif"'>Il fuoco deve essere sempre basso, altrimenti ci sono più perdite di sostanze preziose negli alimenti.</span></p> </td> </tr> <tr style='mso-yfti-irow:8;height:13.45pt'> <td width=195 valign=top style='width:146.25pt;border:solid black 1.0pt; mso-border-themecolor:text1;border-top:none;mso-border-top-alt:solid black .5pt; mso-border-top-themecolor:text1;mso-border-alt:solid black .5pt; mso-border-themecolor:text1;padding:0cm 5.4pt 0cm 5.4pt;height:13.45pt'> <p class=MsoNormal><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif"'>Riso bianco<o:p></o:p></span></p> </td> <td width=426 valign=top style='width:319.4pt;border-top:none;border-left: none;border-bottom:solid black 1.0pt;mso-border-bottom-themecolor:text1; border-right:solid black 1.0pt;mso-border-right-themecolor:text1; mso-border-top-alt:solid black .5pt;mso-border-top-themecolor:text1; mso-border-left-alt:solid black .5pt;mso-border-left-themecolor:text1; mso-border-alt:solid black .5pt;mso-border-themecolor:text1;padding:0cm 5.4pt 0cm 5.4pt; height:13.45pt'> <p class=MsoNormal><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif"'>L integrale è da preferire, in alternativa il semintegrale, Basmati o Thai.</span></p> </td> </tr> <tr style='mso-yfti-irow:9;height:26.95pt'> <td width=195 valign=top style='width:146.25pt;border:solid black 1.0pt; mso-border-themecolor:text1;border-top:none;mso-border-top-alt:solid black .5pt; mso-border-top-themecolor:text1;mso-border-alt:solid black .5pt; mso-border-themecolor:text1;padding:0cm 5.4pt 0cm 5.4pt;height:26.95pt'> <p class=MsoNormal><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif"'>Pasta bianca<o:p></o:p></span></p> </td> <td width=426 valign=top style='width:319.4pt;border-top:none;border-left: none;border-bottom:solid black 1.0pt;mso-border-bottom-themecolor:text1; border-right:solid black 1.0pt;mso-border-right-themecolor:text1; mso-border-top-alt:solid black .5pt;mso-border-top-themecolor:text1; mso-border-left-alt:solid black .5pt;mso-border-left-themecolor:text1; mso-border-alt:solid black .5pt;mso-border-themecolor:text1;padding:0cm 5.4pt 0cm 5.4pt; height:26.95pt'> <p class=MsoNormal><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif"'>Importante che la pasta sia di produzione biologica.<o:p></o:p></span></p> <p class=MsoNormal><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif"'>Usate 1 o 2 volte la settimana quella integrale e sempre quando fate la pasta al forno, le minestre e le zuppe. <o:p></o:p></span></p> <p class=MsoNormal><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif"'>In alternativa il semintegrale. <o:p></o:p></span></p> </td> </tr> <tr style='mso-yfti-irow:10;height:13.45pt'> <td width=195 valign=top style='width:146.25pt;border:solid black 1.0pt; mso-border-themecolor:text1;border-top:none;mso-border-top-alt:solid black .5pt; mso-border-top-themecolor:text1;mso-border-alt:solid black .5pt; mso-border-themecolor:text1;padding:0cm 5.4pt 0cm 5.4pt;height:13.45pt'> <p class=MsoNormal><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif"'>Pane bianco e cracker<o:p></o:p></span></p> </td> <td width=426 valign=top style='width:319.4pt;border-top:none;border-left: none;border-bottom:solid black 1.0pt;mso-border-bottom-themecolor:text1; border-right:solid black 1.0pt;mso-border-right-themecolor:text1; mso-border-top-alt:solid black .5pt;mso-border-top-themecolor:text1; mso-border-left-alt:solid black .5pt;mso-border-left-themecolor:text1; mso-border-alt:solid black .5pt;mso-border-themecolor:text1;padding:0cm 5.4pt 0cm 5.4pt; height:13.45pt'> <p class=MsoNormal><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif"'>Usate sempre quelli integrali (cereali macinati a pietra e a lievitazione naturale)<o:p></o:p></span></p> </td> </tr> <tr style='mso-yfti-irow:11;height:40.4pt'> <td width=195 valign=top style='width:146.25pt;border:solid black 1.0pt; mso-border-themecolor:text1;border-top:none;mso-border-top-alt:solid black .5pt; mso-border-top-themecolor:text1;mso-border-alt:solid black .5pt; mso-border-themecolor:text1;padding:0cm 5.4pt 0cm 5.4pt;height:40.4pt'> <p class=MsoNormal><a name=Sale><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif"'>Sale </span></a><span style='font-size:11.0pt; font-family:"Tahoma","sans-serif"'>bianco<o:p></o:p></span></p> </td> <td width=426 valign=top style='width:319.4pt;border-top:none;border-left: none;border-bottom:solid black 1.0pt;mso-border-bottom-themecolor:text1; border-right:solid black 1.0pt;mso-border-right-themecolor:text1; mso-border-top-alt:solid black .5pt;mso-border-top-themecolor:text1; mso-border-left-alt:solid black .5pt;mso-border-left-themecolor:text1; mso-border-alt:solid black .5pt;mso-border-themecolor:text1;padding:0cm 5.4pt 0cm 5.4pt; height:40.4pt'> <p class=MsoNormal><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif"'>Usate il<span style='mso-spacerun:yes'>  </span><a href="sale%20marino%20integrale.html">sale marino integrale</a>: ha colore grigio ed è un po' più umido, ma è ricco di minerali e oligoelementi preziosi per la salute. Sala meno ma il sapore è migliore.<o:p></o:p></span></p> </td> </tr> <tr style='mso-yfti-irow:12;height:67.3pt'> <td width=195 valign=top style='width:146.25pt;border:solid black 1.0pt; mso-border-themecolor:text1;border-top:none;mso-border-top-alt:solid black .5pt; mso-border-top-themecolor:text1;mso-border-alt:solid black .5pt; mso-border-themecolor:text1;padding:0cm 5.4pt 0cm 5.4pt;height:67.3pt'> <p class=MsoNormal><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif"'>Zucchero bianco<o:p></o:p></span></p> </td> <td width=426 valign=top style='width:319.4pt;border-top:none;border-left: none;border-bottom:solid black 1.0pt;mso-border-bottom-themecolor:text1; border-right:solid black 1.0pt;mso-border-right-themecolor:text1; mso-border-top-alt:solid black .5pt;mso-border-top-themecolor:text1; mso-border-left-alt:solid black .5pt;mso-border-left-themecolor:text1; mso-border-alt:solid black .5pt;mso-border-themecolor:text1;padding:0cm 5.4pt 0cm 5.4pt; height:67.3pt'> <p class=MsoNormal><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif"'>Usare invece miele o melassa nelle tisane, nei frullati, nella frutta cotta, nei budini e nelle creme. Nelle torte e nei biscotti potete anche usare zucchero integrale di canna, ma riducendone le dosi. Anche miele e melassa vanno usati con moderazione.<o:p></o:p></span></p> </td> </tr> <tr style='mso-yfti-irow:13;height:26.95pt'> <td width=195 valign=top style='width:146.25pt;border:solid black 1.0pt; mso-border-themecolor:text1;border-top:none;mso-border-top-alt:solid black .5pt; mso-border-top-themecolor:text1;mso-border-alt:solid black .5pt; mso-border-themecolor:text1;padding:0cm 5.4pt 0cm 5.4pt;height:26.95pt'> <p class=MsoNormal><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif"'>Aceto di vino<o:p></o:p></span></p> </td> <td width=426 valign=top style='width:319.4pt;border-top:none;border-left: none;border-bottom:solid black 1.0pt;mso-border-bottom-themecolor:text1; border-right:solid black 1.0pt;mso-border-right-themecolor:text1; mso-border-top-alt:solid black .5pt;mso-border-top-themecolor:text1; mso-border-left-alt:solid black .5pt;mso-border-left-themecolor:text1; mso-border-alt:solid black .5pt;mso-border-themecolor:text1;padding:0cm 5.4pt 0cm 5.4pt; height:26.95pt'> <p class=MsoNormal><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif"'>Usate <a name="aceto_di_mele"></a><a href="aceto_di_mele.html"><span style='mso-bookmark:aceto_di_mele'>l aceto di mele</span></a>: conserva le proprietà delle mele e contribuisce a migliorare la salute<o:p></o:p></span></p> </td> </tr> <tr style='mso-yfti-irow:14;height:26.95pt'> <td width=195 valign=top style='width:146.25pt;border:solid black 1.0pt; mso-border-themecolor:text1;border-top:none;mso-border-top-alt:solid black .5pt; mso-border-top-themecolor:text1;mso-border-alt:solid black .5pt; mso-border-themecolor:text1;padding:0cm 5.4pt 0cm 5.4pt;height:26.95pt'> <p class=MsoNormal><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif"'>Farina bianca per legare o addensare<o:p></o:p></span></p> </td> <td width=426 valign=top style='width:319.4pt;border-top:none;border-left: none;border-bottom:solid black 1.0pt;mso-border-bottom-themecolor:text1; border-right:solid black 1.0pt;mso-border-right-themecolor:text1; mso-border-top-alt:solid black .5pt;mso-border-top-themecolor:text1; mso-border-left-alt:solid black .5pt;mso-border-left-themecolor:text1; mso-border-alt:solid black .5pt;mso-border-themecolor:text1;padding:0cm 5.4pt 0cm 5.4pt; height:26.95pt'> <p class=MsoNormal><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif"'>Usate invece l arrowroot o l amido di mais<o:p></o:p></span></p> </td> </tr> <tr style='mso-yfti-irow:15;height:26.95pt'> <td width=195 valign=top style='width:146.25pt;border:solid black 1.0pt; mso-border-themecolor:text1;border-top:none;mso-border-top-alt:solid black .5pt; mso-border-top-themecolor:text1;mso-border-alt:solid black .5pt; mso-border-themecolor:text1;padding:0cm 5.4pt 0cm 5.4pt;height:26.95pt'> <p class=MsoNormal><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif"'>Cibi in scatola<o:p></o:p></span></p> </td> <td width=426 valign=top style='width:319.4pt;border-top:none;border-left: none;border-bottom:solid black 1.0pt;mso-border-bottom-themecolor:text1; border-right:solid black 1.0pt;mso-border-right-themecolor:text1; mso-border-top-alt:solid black .5pt;mso-border-top-themecolor:text1; mso-border-left-alt:solid black .5pt;mso-border-left-themecolor:text1; mso-border-alt:solid black .5pt;mso-border-themecolor:text1;padding:0cm 5.4pt 0cm 5.4pt; height:26.95pt'> <p class=MsoNormal><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif"'>Usate sempre quelli freschi. Se proprio non fosse possibile usate i surgelati ma solo raramente<o:p></o:p></span></p> </td> </tr> <tr style='mso-yfti-irow:16;height:26.95pt'> <td width=195 valign=top style='width:146.25pt;border:solid black 1.0pt; mso-border-themecolor:text1;border-top:none;mso-border-top-alt:solid black .5pt; mso-border-top-themecolor:text1;mso-border-alt:solid black .5pt; mso-border-themecolor:text1;padding:0cm 5.4pt 0cm 5.4pt;height:26.95pt'> <p class=MsoNormal><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif"'>Salse in barattolo<o:p></o:p></span></p> </td> <td width=426 valign=top style='width:319.4pt;border-top:none;border-left: none;border-bottom:solid black 1.0pt;mso-border-bottom-themecolor:text1; border-right:solid black 1.0pt;mso-border-right-themecolor:text1; mso-border-top-alt:solid black .5pt;mso-border-top-themecolor:text1; mso-border-left-alt:solid black .5pt;mso-border-left-themecolor:text1; mso-border-alt:solid black .5pt;mso-border-themecolor:text1;padding:0cm 5.4pt 0cm 5.4pt; height:26.95pt'> <p class=MsoNormal><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif"'>Usate soltanto tamari e shoyu (a base di soia), gomasio (a base di sesamo e sale marino), tahin (pasta di sesamo).<o:p></o:p></span></p> </td> </tr> <tr style='mso-yfti-irow:17;mso-yfti-lastrow:yes;height:26.95pt'> <td width=195 valign=top style='width:146.25pt;border:solid black 1.0pt; mso-border-themecolor:text1;border-top:none;mso-border-top-alt:solid black .5pt; mso-border-top-themecolor:text1;mso-border-alt:solid black .5pt; mso-border-themecolor:text1;padding:0cm 5.4pt 0cm 5.4pt;height:26.95pt'> <p class=MsoNormal><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif"'>Condimenti<o:p></o:p></span></p> </td> <td width=426 valign=top style='width:319.4pt;border-top:none;border-left: none;border-bottom:solid black 1.0pt;mso-border-bottom-themecolor:text1; border-right:solid black 1.0pt;mso-border-right-themecolor:text1; mso-border-top-alt:solid black .5pt;mso-border-top-themecolor:text1; mso-border-left-alt:solid black .5pt;mso-border-left-themecolor:text1; mso-border-alt:solid black .5pt;mso-border-themecolor:text1;padding:0cm 5.4pt 0cm 5.4pt; height:26.95pt'> <p class=MsoNormal style='tab-stops:252.8pt'><span style='font-size:11.0pt; font-family:"Tahoma","sans-serif"'>Per le insalate preferite l olio di oliva extravergine, che ogni tanto potete mescolare con dello yogurt; per fare la maionese potete usare l olio di mais, o di girasole. Alla margarina preferite il burro.<o:p></o:p></span></p> </td> </tr> </table> </td> </tr> </table> <p class=MsoNormal style='mso-yfti-cnfc:5'><b><span style='color:#76923C; mso-themecolor:accent3;mso-themeshade:191'><o:p>&nbsp;</o:p></span></b></p> <p class=MsoNormal style='mso-yfti-cnfc:5'><b><span style='color:#76923C; mso-themecolor:accent3;mso-themeshade:191'><o:p>&nbsp;</o:p></span></b></p> <p class=MsoListParagraphCxSpFirst align=right style='text-align:right; mso-yfti-cnfc:5'><a name=Rispettare><b><i style='mso-bidi-font-style:normal'><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:red'><o:p>&nbsp;</o:p></span></i></b></a></p> <p class=MsoListParagraphCxSpMiddle style='mso-yfti-cnfc:5'><span style='mso-bookmark:Rispettare'><i style='mso-bidi-font-style:normal'><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:red; mso-bidi-font-weight:bold'><o:p>&nbsp;</o:p></span></i></span></p> <p class=MsoListParagraphCxSpMiddle style='mso-yfti-cnfc:5'><span style='mso-bookmark:Rispettare'><i style='mso-bidi-font-style:normal'><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:red; mso-bidi-font-weight:bold'><o:p>&nbsp;</o:p></span></i></span></p> <p class=MsoListParagraphCxSpMiddle style='mso-yfti-cnfc:5'><span style='mso-bookmark:Rispettare'><i style='mso-bidi-font-style:normal'><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:red; mso-bidi-font-weight:bold'><o:p>&nbsp;</o:p></span></i></span></p> <p class=MsoListParagraphCxSpLast style='text-indent:-18.0pt;mso-list:l3 level1 lfo4; mso-yfti-cnfc:5'><span style='mso-bookmark:Rispettare'><![if !supportLists]><span style='font-size:11.0pt;font-family:Wingdings;mso-fareast-font-family:Wingdings; mso-bidi-font-family:Wingdings;color:red;mso-bidi-font-weight:bold'><span style='mso-list:Ignore'>v<span style='font:7.0pt "Times New Roman"'>&nbsp; </span></span></span><![endif]><b><i style='mso-bidi-font-style:normal'><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:red'>Rispettare gli alimenti in cucina:</span></i></b></span><b><i style='mso-bidi-font-style:normal'><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:red'><o:p></o:p></span></i></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>Sminuzzare le verdure il meno possibile, ad esempio, aiuta a non disperdere alcune vitamine, come la C e la E, che essendo antiossidanti, al contatto con l aria si sa­crificano per prime. Altra regola fondamentale è quella di non far bollire la ver­dura in abbondante acqua, che poi si get­ta, ma cuocerla a vapore o con il cestello, in pochissima acqua o nella pentola a va­pore.</span></b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191;mso-bidi-font-weight:bold'><o:p></o:p></span></p> <p class=MsoNormal align=right style='text-align:right;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'><o:p>&nbsp;</o:p></span></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'><o:p>&nbsp;</o:p></span></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'><o:p>&nbsp;</o:p></span></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'><o:p>&nbsp;</o:p></span></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'><o:p>&nbsp;</o:p></span></b></p> <p class=MsoListParagraph style='text-indent:-18.0pt;mso-list:l0 level1 lfo6; mso-yfti-cnfc:5'><a name=Cucinare><![if !supportLists]><span style='font-size:11.0pt;font-family:Wingdings;mso-fareast-font-family:Wingdings; mso-bidi-font-family:Wingdings;color:red;mso-bidi-font-weight:bold'><span style='mso-list:Ignore'>v<span style='font:7.0pt "Times New Roman"'>&nbsp; </span></span></span><![endif]><b><i style='mso-bidi-font-style:normal'><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:red'>Cucinare senza grassi aggiunti:</span></i></b></a><b><i style='mso-bidi-font-style:normal'><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:red'><o:p></o:p></span></i></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>La carne, per esempio. contiene già di per sé una certa quantità di grassi naturali, basterà cuocerla in modo da utilizzare questi grassi senza aggiungerne altri, per esempio mettendola in padella con un po' d acqua e molte erbe che ne esaltino il sapore.</span></b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191;mso-bidi-font-weight:bold'><o:p></o:p></span></p> <p class=MsoNormal align=right style='text-align:right;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'><o:p>&nbsp;</o:p></span></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'><o:p>&nbsp;</o:p></span></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'><o:p>&nbsp;</o:p></span></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'><o:p>&nbsp;</o:p></span></b></p> <p class=MsoNormal style='mso-yfti-cnfc:5'><b><span style='font-size:11.0pt; font-family:"Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3; mso-themeshade:191'><o:p>&nbsp;</o:p></span></b></p> <p class=MsoListParagraph style='text-indent:-18.0pt;mso-list:l3 level1 lfo4; mso-yfti-cnfc:5'><a name=Conoscere><![if !supportLists]><span style='font-size:11.0pt;font-family:Wingdings;mso-fareast-font-family:Wingdings; mso-bidi-font-family:Wingdings;color:red;mso-bidi-font-weight:bold'><span style='mso-list:Ignore'>v<span style='font:7.0pt "Times New Roman"'>&nbsp; </span></span></span><![endif]><b><i style='mso-bidi-font-style:normal'><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:red'>Conoscere gli alimenti e utilizzare la materia prima migliore:</span></i></b></a><b><i style='mso-bidi-font-style: normal'><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif"; color:red'><o:p></o:p></span></i></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>Conoscere i cibi, comunque significa anche sapere ad esempio che l'olio di semi non ingrassa meno dell'olio extravergine d'oliva, è solo meno saporito. O, ancora, che crackers e grissini quando contengono grassi e conservanti, ingrassano di più del semplice pane fatto solo di farina e lievito. Insomma, occorre imparare a leggere gli ingredienti di quello che mangiamo senza lasciarsi ingannare dal bombardamento pubblicitario.<o:p></o:p></span></b></p> <p class=MsoNormal align=center style='text-align:center;mso-yfti-cnfc:5'><b><span style='color:#76923C;mso-themecolor:accent3;mso-themeshade:191'><o:p>&nbsp;</o:p></span></b></p> <p class=MsoNormal align=center style='text-align:center;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>COME SI SUDDIVIDONO I CIBI<o:p></o:p></span></b></p> <p class=MsoNormal style='mso-yfti-cnfc:5'><b><span style='font-size:11.0pt; font-family:"Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3; mso-themeshade:191'>1° GRUPPO: carne, pesce, uova. <o:p></o:p></span></b></p> <p class=MsoNormal style='mso-yfti-cnfc:5'><b><span style='font-size:11.0pt; font-family:"Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3; mso-themeshade:191'><span style='mso-spacerun:yes'>                        </span>Ricchi di proteine, sali minerali, vitamine del gruppo B.<o:p></o:p></span></b></p> <p class=MsoNormal style='mso-yfti-cnfc:5'><b><span style='font-size:11.0pt; font-family:"Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3; mso-themeshade:191'><o:p>&nbsp;</o:p></span></b></p> <p class=MsoNormal style='mso-yfti-cnfc:5'><b><span style='font-size:11.0pt; font-family:"Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3; mso-themeshade:191'>2° GRUPPO: latte e suoi derivati (yogurt e formaggi). <o:p></o:p></span></b></p> <p class=MsoNormal style='mso-yfti-cnfc:5'><b><span style='font-size:11.0pt; font-family:"Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3; mso-themeshade:191'><span style='mso-spacerun:yes'>                        </span>Fornitori di proteine, calcio, vitami­na A e vitamine del gruppo B.<o:p></o:p></span></b></p> <p class=MsoNormal style='mso-yfti-cnfc:5'><b><span style='font-size:11.0pt; font-family:"Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3; mso-themeshade:191'><o:p>&nbsp;</o:p></span></b></p> <p class=MsoNormal style='mso-yfti-cnfc:5'><b><span style='font-size:11.0pt; font-family:"Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3; mso-themeshade:191'>3° GRUPPO: <a href="Cereali.html"><span style='font-weight: normal'>cereali</span></a> e derivati (grano, orzo, riso, pane, pasta). <o:p></o:p></span></b></p> <p class=MsoNormal style='mso-yfti-cnfc:5'><b><span style='font-size:11.0pt; font-family:"Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3; mso-themeshade:191'><span style='mso-spacerun:yes'>                        </span>Forniscono amido (glucidi), proteine e vitamine del gruppo B.<o:p></o:p></span></b></p> <p class=MsoNormal style='mso-yfti-cnfc:5'><b><span style='font-size:11.0pt; font-family:"Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3; mso-themeshade:191'><o:p>&nbsp;</o:p></span></b></p> <p class=MsoNormal style='mso-yfti-cnfc:5'><b><span style='font-size:11.0pt; font-family:"Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3; mso-themeshade:191'>4° GRUPPO: legumi secchi (fagioli, ceci, piselli, lenticchie). <o:p></o:p></span></b></p> <p class=MsoNormal style='mso-yfti-cnfc:5'><b><span style='font-size:11.0pt; font-family:"Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3; mso-themeshade:191'><span style='mso-spacerun:yes'>                        </span>Sono ricchi di proteine, amido e fibre.<o:p></o:p></span></b></p> <p class=MsoNormal style='mso-yfti-cnfc:5'><b><span style='font-size:11.0pt; font-family:"Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3; mso-themeshade:191'><o:p>&nbsp;</o:p></span></b></p> <p class=MsoNormal style='mso-yfti-cnfc:5'><b><span style='font-size:11.0pt; font-family:"Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3; mso-themeshade:191'>5° GRUPPO: grassi per condimento (olio, burro, margarina). <o:p></o:p></span></b></p> <p class=MsoNormal style='mso-yfti-cnfc:5'><b><span style='font-size:11.0pt; font-family:"Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3; mso-themeshade:191'><span style='mso-spacerun:yes'>                        </span>Forniscono lipidi.<o:p></o:p></span></b></p> <p class=MsoNormal style='mso-yfti-cnfc:5'><b><span style='font-size:11.0pt; font-family:"Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3; mso-themeshade:191'><o:p>&nbsp;</o:p></span></b></p> <p class=MsoNormal style='mso-yfti-cnfc:5'><b><span style='font-size:11.0pt; font-family:"Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3; mso-themeshade:191'>6° GRUPPO: frutta e ortaggi. <o:p></o:p></span></b></p> <p class=MsoNormal style='mso-yfti-cnfc:5'><b><span style='font-size:11.0pt; font-family:"Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3; mso-themeshade:191'><span style='mso-spacerun:yes'>                        </span>Forniscono vita­mine (in particolare A e C), molti minerali e fibre.<o:p></o:p></span></b></p> <p class=MsoNormal style='mso-yfti-cnfc:5'><b><span style='font-size:11.0pt; font-family:"Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3; mso-themeshade:191'><o:p>&nbsp;</o:p></span></b></p> <p class=MsoNormal style='mso-yfti-cnfc:5'><b><i style='mso-bidi-font-style: normal'><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif"; color:#76923C;mso-themecolor:accent3;mso-themeshade:191'>Le proteine «animali» degli alimenti dei Gruppi 1° e 2° vengono ottimamente sosti­tuite con quelle «vegetali» contenute negli alimenti dei Gruppi 3° e 4°, se abbinati. Si evita così anche l'assunzione dei grassi, eccessivi negli alimenti dei primi due gruppi.<o:p></o:p></span></i></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191;mso-bidi-font-weight:bold'><o:p>&nbsp;</o:p></span></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>Vediamo adesso più in dettaglio i costituenti dei cibi classificati in base alla quantità in essi contenuti:<o:p></o:p></span></b></p> <p class=MsoListParagraph style='text-align:justify;text-indent:-18.0pt; mso-list:l7 level1 lfo8;mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt;font-family:Symbol;mso-fareast-font-family:Symbol; mso-bidi-font-family:Symbol;color:#76923C;mso-themecolor:accent3;mso-themeshade: 191;mso-bidi-font-weight:bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><i style='mso-bidi-font-style:normal'><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>Zucchero e carboidrati semplici<o:p></o:p></span></i></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>Sono lo zucchero bianco raffinato tanto in uso nella moderna alimentazione che aggiungiamo a cuc­chiaini al tè ed al caffè ed è anche presente in tutte le bevande dolcificate (co­ca-cola, aranciate...), nei gelati, nei dolci, nei biscotti, nelle marmellate. Fornisce all'organismo calorie vuote di rapido utiliz­zo e gli sottrae vitamine del gruppo B, necessarie all'organismo per trasformare lo zucchero in energia.<o:p></o:p></span></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>Sono da considerare zuccheri e carboidrati semplici anche se in misura meno incisiva, lo zucchero integrale di canna, il miele e gli zuccheri presenti nella frutta.<o:p></o:p></span></b></p> <p class=MsoListParagraph style='text-align:justify;text-indent:-18.0pt; mso-list:l7 level1 lfo8;mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt;font-family:Symbol;mso-fareast-font-family:Symbol; mso-bidi-font-family:Symbol;color:#76923C;mso-themecolor:accent3;mso-themeshade: 191;mso-bidi-font-weight:bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><i style='mso-bidi-font-style:normal'><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>Amidi e carboidrati complessi<o:p></o:p></span></i></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>Sono presenti nei cereali ed i loro derivati (pasta, pane, fiocchi, farine); nelle legumi­nose (lenticchie, piselli, fagioli, ceci, fave) ed in alcune verdure (patate, patate ame­ricane, topinambour). Forniscono all'organismo energia utilizzabile per un periodo prolungato, costante e regolare e che non comporta rischi di squilibri come quelli provocati dallo zucchero tranne che quando trattasi di prodotti raffinati della moderna alimentazione. Al contrario invece se utilizziamo prodotti integrali o semi-integrali biologici il problema non sussiste.<o:p></o:p></span></b></p> <p class=MsoListParagraph style='text-align:justify;text-indent:-18.0pt; mso-list:l7 level1 lfo8;mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt;font-family:Symbol;mso-fareast-font-family:Symbol; mso-bidi-font-family:Symbol;color:#76923C;mso-themecolor:accent3;mso-themeshade: 191;mso-bidi-font-weight:bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><i style='mso-bidi-font-style:normal'><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>Proteine<o:p></o:p></span></i></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>Quelle di origine animale sono fornite da: uova, carne, pesce, latte e i suoi derivati. Quelle di origine vegetale da: leguminose (fagioli, ceci, soia, lenticchie, piselli, ecc.), noci di tutte le varietà e in parte minore dai cereali e dai loro derivati.<o:p></o:p></span></b></p> <p class=MsoListParagraph style='text-align:justify;text-indent:-18.0pt; mso-list:l7 level1 lfo8;mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt;font-family:Symbol;mso-fareast-font-family:Symbol; mso-bidi-font-family:Symbol;color:#76923C;mso-themecolor:accent3;mso-themeshade: 191;mso-bidi-font-weight:bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><i style='mso-bidi-font-style:normal'><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>Grassi saturi<o:p></o:p></span></i></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>Sono quelli di origine animale: burro, strutto e lardo; e inoltre, in quantità infe­riori nella carne, nel latte e nei formaggi, nei salumi e nell'olio di cocco e di palma. Forniscono all'organismo energia concen­trata, contribuiscono alla termoregolazio­ne, agiscono da emulsionanti e permetto­no l'assorbimento di alcune vitamine indi­spensabili. Fanno aumentare il colesterolo nel sangue.<o:p></o:p></span></b></p> <p class=MsoListParagraph style='text-align:justify;text-indent:-18.0pt; mso-list:l7 level1 lfo8;mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt;font-family:Symbol;mso-fareast-font-family:Symbol; mso-bidi-font-family:Symbol;color:#76923C;mso-themecolor:accent3;mso-themeshade: 191;mso-bidi-font-weight:bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><i style='mso-bidi-font-style:normal'><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>Grassi insaturi<o:p></o:p></span></i></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>Sono i grassi di origine vegetale. Possono essere monoinsaturi (contenuti principalmente nell olio di oliva) o polinsaturi (olio di mais, di girasole, di vinaccioli). Questi ultimi contribuiscono a mantenere entro limiti accettabili il colesterolo nel sangue e forniscono all organismo sostanze indispensabili quali l acido linoleico, l acido linolenico e l acido arachidonico. Hanno le stesse funzioni dei grassi saturi.<o:p></o:p></span></b></p> <p class=MsoListParagraph style='text-align:justify;text-indent:-18.0pt; mso-list:l7 level1 lfo8;mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt;font-family:Symbol;mso-fareast-font-family:Symbol; mso-bidi-font-family:Symbol;color:#76923C;mso-themecolor:accent3;mso-themeshade: 191;mso-bidi-font-weight:bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><i style='mso-bidi-font-style:normal'><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>Fibra<o:p></o:p></span></i></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>Costituita da pectina e cellulosa, è presen­te nei cercali integrali, nelle leguminose, nella frutta e nella verdura. Attiva le fun­zioni intestinali contribuendo a prevenire stitichezza, diverticolosi, cancro del colon ed altre malattie.<o:p></o:p></span></b></p> <p class=MsoListParagraph style='text-align:justify;text-indent:-18.0pt; mso-list:l7 level1 lfo8;mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt;font-family:Symbol;mso-fareast-font-family:Symbol; mso-bidi-font-family:Symbol;color:#76923C;mso-themecolor:accent3;mso-themeshade: 191;mso-bidi-font-weight:bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><i style='mso-bidi-font-style:normal'><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>Vitamine e minerali<o:p></o:p></span></i></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>Presenti soprattutto in frutta e verdura fresche e crude ed in quantità ridotta in tutti gli alimenti, sono sostanze indispen­sabili, in dosi piccolissime. Permettono lo svolgimento di reazioni biochimiche fon­damentali assicurando il funzionamento normale di tutto l'organismo. Squilibri o carenze di vitamine possono essere la causa di numerose malattie.<o:p></o:p></span></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'><o:p>&nbsp;</o:p></span></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>Dare la preferenza agli alimenti tipici della nostra regione che oltre a costituire un patrimonio culturale di notevole importanza, sono vari, di elevata qualità e, se acquistati localmente, permettono di ridurre le distanze tra la terra e la tavola con tanti vantaggi, per la salute, per l ambiente e per il mantenimento della biodiversità. <o:p></o:p></span></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>Su questo argomento di recente la regione toscana ha pubblicato nel suo sito (</span><span style='color:#76923C; mso-themecolor:accent3;mso-themeshade:191'><a href="http://www.regione.toscana.it/piramidealimentare" target="_blank"><span style='font-weight:normal'>http://www.regione.toscana.it/piramidealimentare</span></a></span></b><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>)La Piramide Alimentare Toscana, dove sono presenti gli alimenti da consumare più frequentemente per una corretta alimentazione. Va letta a partire dal gradino più basso, man mano che si sale si trovano alimenti che, per le loro caratteristiche nutrizionali, devono essere consumati con minor frequenza.<o:p></o:p></span></b></p> <p class=MsoNormal style='mso-yfti-cnfc:5'><b><span style='font-size:11.0pt; font-family:"Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3; mso-themeshade:191'><o:p>&nbsp;</o:p></span></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'><o:p>&nbsp;</o:p></span></b></p> <p class=MsoNormal align=right style='text-align:right;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'><o:p>&nbsp;</o:p></span></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'><o:p>&nbsp;</o:p></span></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'><o:p>&nbsp;</o:p></span></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'><o:p>&nbsp;</o:p></span></b></p> <p class=MsoNormal style='mso-yfti-cnfc:5'><b><span style='font-size:11.0pt; font-family:"Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3; mso-themeshade:191'><o:p>&nbsp;</o:p></span></b></p> <p class=MsoListParagraph style='text-indent:-18.0pt;mso-list:l9 level1 lfo10; mso-yfti-cnfc:5'><a name=Abbinare><![if !supportLists]><span style='font-size:11.0pt;font-family:Wingdings;mso-fareast-font-family:Wingdings; mso-bidi-font-family:Wingdings;color:red;mso-bidi-font-weight:bold'><span style='mso-list:Ignore'>v<span style='font:7.0pt "Times New Roman"'>&nbsp; </span></span></span><![endif]><b><i style='mso-bidi-font-style:normal'><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:red'>Abbinare in modo corretto i cibi:</span></i></b></a><b><i style='mso-bidi-font-style:normal'><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:red'><o:p></o:p></span></i></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>Ogni cibo richiede, per essere assimilato, un suo particolare processo di digestione: in particolare ogni sostanza abbisogna di un suo specifico enzima. E inutile, anzi dannoso, costringere l'organismo allo sforzo di assimilare una gran quantità di cose diverse fra loro. L'ideale per un'ali­mentazione corretta è il piatto unico ben bilanciato. Si possono trovare le proteine anche nei vegetali: la classica pasta e fagioli per esempio, attra­verso l'abbinamento del legume con un cereale, permette di assimilare proteine complete, come quelle della carne. Ci sono molti altri piatti tipici della cucina italia­na, che costituiscono eccellenti elementi ben bilanciati: gli spaghetti con pomodoro e sarde, ad esempio abbinano i carboidrati con le vitamine del pomodoro, a patto che lo si usi quasi crudo, senza intingoli grassi, e le proteine del pesce azzurro. Altre so­stanze, come il lievito di birra, hanno il vantaggio di costare pochissimo ed essere in compenso ricchissime di aminoacidi. Ottima abitudine è quella di iniziare il pasto con una bella insalata</span></b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191;mso-bidi-font-weight:bold'><o:p></o:p></span></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>Gli alimenti di origine vegetale contengo­no delle proteine incomplete: ciò significa che mancano di uno o più aminoacidi essenziali.<o:p></o:p></span></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>Ma le associazioni di diverse proteine ve­getali permettono di ottenere delle proti­ne di quantità e qualità a volte superiore alle stesse proteine della carne. Questo fenomeno si chiama<span style='mso-spacerun:yes'>  </span>complementazione<span style='mso-spacerun:yes'>  </span>e si basa sul principio che &quot;il tutto è più della somma delle singole parti&quot;.<o:p></o:p></span></b></p> <p class=MsoListParagraph style='text-indent:-18.0pt;mso-list:l7 level1 lfo8; mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt; font-family:Symbol;mso-fareast-font-family:Symbol;mso-bidi-font-family:Symbol; color:#76923C;mso-themecolor:accent3;mso-themeshade:191;mso-bidi-font-weight: bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'>Come funziona la complementazione?<o:p></o:p></span></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>Per capirla, bisogna conoscere tre fattori fonda­mentali:<o:p></o:p></span></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>1) Gli aminoacidi sono i mattoni con i quali sono costruite le proteine. Il corpo umano produce autonomamente un nu­mero enorme di aminoacidi ma non è in grado di produrre da solo 8 aminoacidi: la lisina, il triptofano, la leucina, l'isoleuci­na, la metionina, la fenilalanina, la valina, la treonina. E proprio questi 8 aminoacidi sono essenziali alla vita, devono cioè esse­re &quot;importati dall'esterno del corpo uma­no sotto forma di alimenti.<o:p></o:p></span></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>2) E necessario assumere questi 8 ami­noacidi essenziali contemporaneamente e nelle proporzioni esatte richieste per poter costruire delle proteine nel nostro corpo. Per quanto possa sembrare strano, man­giare delle proteine che contengono 4 ami­noacidi essenziali una mattina e il giorno dopo gli altri 4 aminoacidi non fa effetto.<o:p></o:p></span></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>3) Se uno di questi aminoacidi è presente in quantità insufficiente (fattore limitante),la qualità dell insieme di tutta la pro­teina sarà diminuita. Infatti gli altri aminoacidi non possono contribuire alla fab­bricazione delle proteine nel corpo: il loro azoto viene eliminato dai reni senza essere stato utilizzato se non a produrre energia. Facciamo un esempio: il mais è carente in lisina mentre è relativamente ricco in metionina, mentre i fagioli sono ricchi in lisi­na e relativamente poveri in metionina. Se mangiamo allo stesso tempo insieme polenta e fagioli, compensiamo le carenze.<o:p></o:p></span></b></p> <p class=MsoNormal style='mso-yfti-cnfc:5'><b><span style='font-size:11.0pt; font-family:"Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3; mso-themeshade:191'>Esempio:<o:p></o:p></span></b></p> <p class=MsoNormal style='mso-yfti-cnfc:5'><b><span style='font-size:11.0pt; font-family:"Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3; mso-themeshade:191'>½ tazza di fagioli corrisponde, in proteine utilizzabili, a 57 grammi di carne tritata; <o:p></o:p></span></b></p> <p class=MsoNormal style='mso-yfti-cnfc:5'><b><span style='font-size:11.0pt; font-family:"Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3; mso-themeshade:191'>2 tazze di mais o polenta corrispondono in proteine utilizzabili, a 42 grammi di carne tritata;<o:p></o:p></span></b></p> <p class=MsoNormal align=right style='text-align:right;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'><o:p>&nbsp;</o:p></span></b></p> <p class=MsoNormal style='mso-yfti-cnfc:5'><b><span style='font-size:11.0pt; font-family:"Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3; mso-themeshade:191'><o:p>&nbsp;</o:p></span></b></p> <p class=MsoNormal style='mso-yfti-cnfc:5'><b><span style='font-size:11.0pt; font-family:"Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3; mso-themeshade:191'><o:p>&nbsp;</o:p></span></b></p> <p class=MsoNormal style='mso-yfti-cnfc:5'><b><span style='font-size:11.0pt; font-family:"Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3; mso-themeshade:191'><o:p>&nbsp;</o:p></span></b></p> <p class=MsoNormal style='mso-yfti-cnfc:5'><b><span style='font-size:11.0pt; font-family:"Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3; mso-themeshade:191'><o:p>&nbsp;</o:p></span></b></p> <p class=MsoListParagraphCxSpFirst style='margin-left:33.9pt;mso-add-space: auto;text-indent:-18.0pt;mso-list:l4 level1 lfo12;mso-yfti-cnfc:5'><a name="come_predisporre"><![if !supportLists]><span style='font-size:11.0pt; font-family:Wingdings;mso-fareast-font-family:Wingdings;mso-bidi-font-family: Wingdings;color:red;mso-bidi-font-weight:bold'><span style='mso-list:Ignore'>v<span style='font:7.0pt "Times New Roman"'>&nbsp; </span></span></span><![endif]><b><i style='mso-bidi-font-style:normal'><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:red'>Come predisporre un pasto</span></i></b></a><b><i style='mso-bidi-font-style:normal'><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:red'><o:p></o:p></span></i></b></p> <p class=MsoListParagraphCxSpMiddle style='text-align:justify;text-indent: -18.0pt;mso-list:l1 level1 lfo14;mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt;font-family:Symbol;mso-fareast-font-family:Symbol; mso-bidi-font-family:Symbol;color:#76923C;mso-themecolor:accent3;mso-themeshade: 191;mso-bidi-font-weight:bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'>I cibi ricchi di proteine animali devono essere mangiati soltanto assieme a verdu­re cotte e/o crude.</span></b><span style='font-size:11.0pt; font-family:"Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3; mso-themeshade:191;mso-bidi-font-weight:bold'><o:p></o:p></span></p> <p class=MsoListParagraphCxSpMiddle style='text-align:justify;text-indent: -18.0pt;mso-list:l1 level1 lfo14;mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt;font-family:Symbol;mso-fareast-font-family:Symbol; mso-bidi-font-family:Symbol;color:#76923C;mso-themecolor:accent3;mso-themeshade: 191;mso-bidi-font-weight:bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'>I cereali ricchi di carboidrati devono essere mangiati solo accompagnati da ver­dure cotte e/o crude, da leguminose o formaggi.<o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpMiddle style='text-align:justify;text-indent: -18.0pt;mso-list:l1 level1 lfo14;mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt;font-family:Symbol;mso-fareast-font-family:Symbol; mso-bidi-font-family:Symbol;color:#76923C;mso-themecolor:accent3;mso-themeshade: 191;mso-bidi-font-weight:bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'>Il pane integrale può accompagnare tutti gli alimenti perché la lievitazione è come una pre-digestione.<o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpMiddle style='text-align:justify;text-indent: -18.0pt;mso-list:l1 level1 lfo14;mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt;font-family:Symbol;mso-fareast-font-family:Symbol; mso-bidi-font-family:Symbol;color:#76923C;mso-themecolor:accent3;mso-themeshade: 191;mso-bidi-font-weight:bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'>Non bisogna mescolare tra loro in uno stesso pasto proteine diverse: carne con uova e formaggio, latte con uova, carne con latte. Sono difficili da digerire legumi­nose con carne, formaggio eccetera.<o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpMiddle style='text-align:justify;text-indent: -18.0pt;mso-list:l1 level1 lfo14;mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt;font-family:Symbol;mso-fareast-font-family:Symbol; mso-bidi-font-family:Symbol;color:#76923C;mso-themecolor:accent3;mso-themeshade: 191;mso-bidi-font-weight:bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'>E meglio non mescolare due cercali di­versi o due leguminose diverse.<o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpMiddle style='text-align:justify;text-indent: -18.0pt;mso-list:l1 level1 lfo14;mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt;font-family:Symbol;mso-fareast-font-family:Symbol; mso-bidi-font-family:Symbol;color:#76923C;mso-themecolor:accent3;mso-themeshade: 191;mso-bidi-font-weight:bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'>Il pasto deve sempre iniziare con ver­dure crude in insalata.<o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpMiddle style='text-align:justify;text-indent: -18.0pt;mso-list:l1 level1 lfo14;mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt;font-family:Symbol;mso-fareast-font-family:Symbol; mso-bidi-font-family:Symbol;color:#76923C;mso-themecolor:accent3;mso-themeshade: 191;mso-bidi-font-weight:bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'>La frutta non deve essere mangiata a fine pasto, ma al mattino per la prima colazione o per merenda.<o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpMiddle style='text-align:justify;text-indent: -18.0pt;mso-list:l1 level1 lfo14;mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt;font-family:Symbol;mso-fareast-font-family:Symbol; mso-bidi-font-family:Symbol;color:#76923C;mso-themecolor:accent3;mso-themeshade: 191;mso-bidi-font-weight:bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'>I dolci (che devono essere fatti con ce­reali integrali, miele, noci, uvette eccetera)­ devono sostituire un piatto e non esse­re mangiati alla fine del pasto dopo la carne o i cereali.<o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpMiddle style='text-align:justify;text-indent: -18.0pt;mso-list:l1 level1 lfo14;mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt;font-family:Symbol;mso-fareast-font-family:Symbol; mso-bidi-font-family:Symbol;color:#76923C;mso-themecolor:accent3;mso-themeshade: 191;mso-bidi-font-weight:bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'>Ogni pasto deve essere composto dal 50% da alimenti crudi, ricchi di vitamine, fibre, eccetera.<o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpMiddle style='text-align:justify;text-indent: -18.0pt;mso-list:l1 level1 lfo14;mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt;font-family:Symbol;mso-fareast-font-family:Symbol; mso-bidi-font-family:Symbol;color:#76923C;mso-themecolor:accent3;mso-themeshade: 191;mso-bidi-font-weight:bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'>Mangiate il minor numero di alimenti diversi in un unico pasto: meno enzimi si mettono in funzione, meglio saranno dige­riti e assimilati gli alimenti.<o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpMiddle style='text-align:justify;text-indent: -18.0pt;mso-list:l1 level1 lfo14;mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt;font-family:Symbol;mso-fareast-font-family:Symbol; mso-bidi-font-family:Symbol;color:#76923C;mso-themecolor:accent3;mso-themeshade: 191;mso-bidi-font-weight:bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'>Mangiate cereali e verdure crude in un pasto, verdure crude con carne, pesce o uova in un altro.<o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpMiddle style='text-align:justify;text-indent: -18.0pt;mso-list:l1 level1 lfo14;mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt;font-family:Symbol;mso-fareast-font-family:Symbol; mso-bidi-font-family:Symbol;color:#76923C;mso-themecolor:accent3;mso-themeshade: 191;mso-bidi-font-weight:bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'>Mangiate almeno una volta il giorno un piatto di cercali integrali.<o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpMiddle style='text-align:justify;text-indent: -18.0pt;mso-list:l1 level1 lfo14;mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt;font-family:Symbol;mso-fareast-font-family:Symbol; mso-bidi-font-family:Symbol;color:#76923C;mso-themecolor:accent3;mso-themeshade: 191;mso-bidi-font-weight:bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'>La prima colazione deve essere un pa­sto completo.<o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpMiddle style='text-align:justify;text-indent: -18.0pt;mso-list:l1 level1 lfo14;mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt;font-family:Symbol;mso-fareast-font-family:Symbol; mso-bidi-font-family:Symbol;color:#76923C;mso-themecolor:accent3;mso-themeshade: 191;mso-bidi-font-weight:bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'>Mangiate con calma e masticate bene tutti gli alimenti.<o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpMiddle style='text-align:justify;text-indent: -18.0pt;mso-list:l1 level1 lfo14;mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt;font-family:Symbol;mso-fareast-font-family:Symbol; mso-bidi-font-family:Symbol;color:#76923C;mso-themecolor:accent3;mso-themeshade: 191;mso-bidi-font-weight:bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'>Non mangiate la carne più di quattro volte la settimana; negli altri pasti man­giate pesce, uova, formaggio, yogurt, legu­minose, noci e semi.<o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpLast style='text-align:justify;text-indent:-18.0pt; mso-list:l1 level1 lfo14;mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt;font-family:Symbol;mso-fareast-font-family:Symbol; mso-bidi-font-family:Symbol;color:#76923C;mso-themecolor:accent3;mso-themeshade: 191;mso-bidi-font-weight:bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'>Bevete poco durante i pasti e molto la mattina al risveglio<o:p></o:p></span></b></p> <p class=MsoNormal align=right style='text-align:right;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'><o:p>&nbsp;</o:p></span></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'><o:p>&nbsp;</o:p></span></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'><o:p>&nbsp;</o:p></span></b></p> <p class=MsoNormal style='mso-yfti-cnfc:5'><b><span style='font-size:11.0pt; font-family:"Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3; mso-themeshade:191'><o:p>&nbsp;</o:p></span></b></p> <p class=MsoNormal style='mso-yfti-cnfc:5'><b><span style='font-size:11.0pt; font-family:"Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3; mso-themeshade:191'><o:p>&nbsp;</o:p></span></b></p> <p class=MsoListParagraphCxSpFirst style='margin-left:33.9pt;mso-add-space: auto;text-indent:-18.0pt;mso-list:l4 level1 lfo12;mso-yfti-cnfc:5'><a name="Composizione_pasto"><![if !supportLists]><span style='font-size:11.0pt; font-family:Wingdings;mso-fareast-font-family:Wingdings;mso-bidi-font-family: Wingdings;color:red;mso-bidi-font-weight:bold'><span style='mso-list:Ignore'>v<span style='font:7.0pt "Times New Roman"'>&nbsp; </span></span></span><![endif]><b><i style='mso-bidi-font-style:normal'><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:red'>Composizione di un pasto equilibrato</span></i></b></a><b><i style='mso-bidi-font-style:normal'><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:red'><o:p></o:p></span></i></b></p> <p class=MsoListParagraphCxSpMiddle style='text-indent:-18.0pt;mso-list:l2 level1 lfo16; mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt; font-family:Symbol;mso-fareast-font-family:Symbol;mso-bidi-font-family:Symbol; color:#76923C;mso-themecolor:accent3;mso-themeshade:191;mso-bidi-font-weight: bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'>Verdure crude + carne + verdure cotte</span></b><span style='font-size: 11.0pt;font-family:"Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3; mso-themeshade:191;mso-bidi-font-weight:bold'><o:p></o:p></span></p> <p class=MsoListParagraphCxSpMiddle style='text-indent:-18.0pt;mso-list:l2 level1 lfo16; mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt; font-family:Symbol;mso-fareast-font-family:Symbol;mso-bidi-font-family:Symbol; color:#76923C;mso-themecolor:accent3;mso-themeshade:191;mso-bidi-font-weight: bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'>Verdure crude + cereali + verdure cotte + formaggio<o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpMiddle style='text-indent:-18.0pt;mso-list:l2 level1 lfo16; mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt; font-family:Symbol;mso-fareast-font-family:Symbol;mso-bidi-font-family:Symbol; color:#76923C;mso-themecolor:accent3;mso-themeshade:191;mso-bidi-font-weight: bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'>Verdure crude + cereali + verdure cotte + uova<o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpMiddle style='text-indent:-18.0pt;mso-list:l2 level1 lfo16; mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt; font-family:Symbol;mso-fareast-font-family:Symbol;mso-bidi-font-family:Symbol; color:#76923C;mso-themecolor:accent3;mso-themeshade:191;mso-bidi-font-weight: bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'>Verdure crude + cereali + leguminose + verdure cotte<o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpMiddle style='text-indent:-18.0pt;mso-list:l2 level1 lfo16; mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt; font-family:Symbol;mso-fareast-font-family:Symbol;mso-bidi-font-family:Symbol; color:#76923C;mso-themecolor:accent3;mso-themeshade:191;mso-bidi-font-weight: bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'>Verdure crude + pesce + verdure cotte<o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpMiddle style='text-indent:-18.0pt;mso-list:l2 level1 lfo16; mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt; font-family:Symbol;mso-fareast-font-family:Symbol;mso-bidi-font-family:Symbol; color:#76923C;mso-themecolor:accent3;mso-themeshade:191;mso-bidi-font-weight: bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'>Verdure crude + uova + verdure cotte <o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpMiddle style='text-indent:-18.0pt;mso-list:l2 level1 lfo16; mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt; font-family:Symbol;mso-fareast-font-family:Symbol;mso-bidi-font-family:Symbol; color:#76923C;mso-themecolor:accent3;mso-themeshade:191;mso-bidi-font-weight: bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'>Verdure crude + formaggio + verdure cotte <o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpMiddle style='text-indent:-18.0pt;mso-list:l2 level1 lfo16; mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt; font-family:Symbol;mso-fareast-font-family:Symbol;mso-bidi-font-family:Symbol; color:#76923C;mso-themecolor:accent3;mso-themeshade:191;mso-bidi-font-weight: bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'>Verdure crude + torta di verdura con uova o formaggio<o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpLast style='text-indent:-18.0pt;mso-list:l2 level1 lfo16; mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt; font-family:Symbol;mso-fareast-font-family:Symbol;mso-bidi-font-family:Symbol; color:#76923C;mso-themecolor:accent3;mso-themeshade:191;mso-bidi-font-weight: bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'>Verdure crude + torta di farina integrale con noci e frutta secca<o:p></o:p></span></b></p> <p class=MsoNormal style='mso-yfti-cnfc:5'><b><span style='font-size:11.0pt; font-family:"Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3; mso-themeshade:191'><o:p>&nbsp;</o:p></span></b></p> <p class=MsoNormal align=right style='text-align:right;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'><o:p>&nbsp;</o:p></span></b></p> <p class=MsoNormal style='mso-yfti-cnfc:5'><b><span style='font-size:11.0pt; font-family:"Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3; mso-themeshade:191'><o:p>&nbsp;</o:p></span></b></p> <p class=MsoNormal style='mso-yfti-cnfc:5'><b><span style='font-size:11.0pt; font-family:"Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3; mso-themeshade:191'><o:p>&nbsp;</o:p></span></b></p> <p class=MsoNormal style='mso-yfti-cnfc:5'><b><span style='font-size:11.0pt; font-family:"Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3; mso-themeshade:191'><o:p>&nbsp;</o:p></span></b></p> <p class=MsoListParagraphCxSpFirst style='text-indent:-18.0pt;mso-list:l5 level1 lfo18; mso-yfti-cnfc:5'><a name="Piatti_unici"><![if !supportLists]><span style='font-size:11.0pt;font-family:Wingdings;mso-fareast-font-family:Wingdings; mso-bidi-font-family:Wingdings;color:red;mso-bidi-font-weight:bold'><span style='mso-list:Ignore'>v<span style='font:7.0pt "Times New Roman"'>&nbsp; </span></span></span><![endif]><b><i style='mso-bidi-font-style:normal'><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:red'>Piatti unici completi</span></i></b></a><b><i style='mso-bidi-font-style:normal'><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:red'><o:p></o:p></span></i></b></p> <p class=MsoListParagraphCxSpMiddle style='text-indent:-18.0pt;mso-list:l10 level1 lfo20; mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt; font-family:Symbol;mso-fareast-font-family:Symbol;mso-bidi-font-family:Symbol; color:#76923C;mso-themecolor:accent3;mso-themeshade:191;mso-bidi-font-weight: bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'>Latte di soia e fiocchi di cereali</span></b><span style='font-size: 11.0pt;font-family:"Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3; mso-themeshade:191;mso-bidi-font-weight:bold'><o:p></o:p></span></p> <p class=MsoListParagraphCxSpMiddle style='text-indent:-18.0pt;mso-list:l10 level1 lfo20; mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt; font-family:Symbol;mso-fareast-font-family:Symbol;mso-bidi-font-family:Symbol; color:#76923C;mso-themecolor:accent3;mso-themeshade:191;mso-bidi-font-weight: bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'>Latte di soia e noci, mandorle, nocciole<o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpMiddle style='text-indent:-18.0pt;mso-list:l10 level1 lfo20; mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt; font-family:Symbol;mso-fareast-font-family:Symbol;mso-bidi-font-family:Symbol; color:#76923C;mso-themecolor:accent3;mso-themeshade:191;mso-bidi-font-weight: bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'>Latte di soia e pane integrale<o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpMiddle style='text-indent:-18.0pt;mso-list:l10 level1 lfo20; mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt; font-family:Symbol;mso-fareast-font-family:Symbol;mso-bidi-font-family:Symbol; color:#76923C;mso-themecolor:accent3;mso-themeshade:191;mso-bidi-font-weight: bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'>Pane e formaggio<o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpMiddle style='text-indent:-18.0pt;mso-list:l10 level1 lfo20; mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt; font-family:Symbol;mso-fareast-font-family:Symbol;mso-bidi-font-family:Symbol; color:#76923C;mso-themecolor:accent3;mso-themeshade:191;mso-bidi-font-weight: bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'>Pasta e besciamella <o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpMiddle style='text-indent:-18.0pt;mso-list:l10 level1 lfo20; mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt; font-family:Symbol;mso-fareast-font-family:Symbol;mso-bidi-font-family:Symbol; color:#76923C;mso-themecolor:accent3;mso-themeshade:191;mso-bidi-font-weight: bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'>Pasta e ceci<o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpMiddle style='text-indent:-18.0pt;mso-list:l10 level1 lfo20; mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt; font-family:Symbol;mso-fareast-font-family:Symbol;mso-bidi-font-family:Symbol; color:#76923C;mso-themecolor:accent3;mso-themeshade:191;mso-bidi-font-weight: bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'>Pasta col pesto con pinoli <o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpMiddle style='text-indent:-18.0pt;mso-list:l10 level1 lfo20; mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt; font-family:Symbol;mso-fareast-font-family:Symbol;mso-bidi-font-family:Symbol; color:#76923C;mso-themecolor:accent3;mso-themeshade:191;mso-bidi-font-weight: bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'>Pasta e fagioli <o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpMiddle style='text-indent:-18.0pt;mso-list:l10 level1 lfo20; mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt; font-family:Symbol;mso-fareast-font-family:Symbol;mso-bidi-font-family:Symbol; color:#76923C;mso-themecolor:accent3;mso-themeshade:191;mso-bidi-font-weight: bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'>Pasta e noci<o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpMiddle style='text-indent:-18.0pt;mso-list:l10 level1 lfo20; mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt; font-family:Symbol;mso-fareast-font-family:Symbol;mso-bidi-font-family:Symbol; color:#76923C;mso-themecolor:accent3;mso-themeshade:191;mso-bidi-font-weight: bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'>Pasta e formaggi <o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpMiddle style='text-indent:-18.0pt;mso-list:l10 level1 lfo20; mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt; font-family:Symbol;mso-fareast-font-family:Symbol;mso-bidi-font-family:Symbol; color:#76923C;mso-themecolor:accent3;mso-themeshade:191;mso-bidi-font-weight: bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'>Pasta e lenticchie <o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpMiddle style='text-indent:-18.0pt;mso-list:l10 level1 lfo20; mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt; font-family:Symbol;mso-fareast-font-family:Symbol;mso-bidi-font-family:Symbol; color:#76923C;mso-themecolor:accent3;mso-themeshade:191;mso-bidi-font-weight: bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'>Pasta e piselli <o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpMiddle style='text-indent:-18.0pt;mso-list:l10 level1 lfo20; mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt; font-family:Symbol;mso-fareast-font-family:Symbol;mso-bidi-font-family:Symbol; color:#76923C;mso-themecolor:accent3;mso-themeshade:191;mso-bidi-font-weight: bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'>Polenta e fagioli <o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpMiddle style='text-indent:-18.0pt;mso-list:l10 level1 lfo20; mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt; font-family:Symbol;mso-fareast-font-family:Symbol;mso-bidi-font-family:Symbol; color:#76923C;mso-themecolor:accent3;mso-themeshade:191;mso-bidi-font-weight: bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'>Polenta e formaggi <o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpMiddle style='text-indent:-18.0pt;mso-list:l10 level1 lfo20; mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt; font-family:Symbol;mso-fareast-font-family:Symbol;mso-bidi-font-family:Symbol; color:#76923C;mso-themecolor:accent3;mso-themeshade:191;mso-bidi-font-weight: bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'>Polenta e lenticchie <o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpMiddle style='text-indent:-18.0pt;mso-list:l10 level1 lfo20; mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt; font-family:Symbol;mso-fareast-font-family:Symbol;mso-bidi-font-family:Symbol; color:#76923C;mso-themecolor:accent3;mso-themeshade:191;mso-bidi-font-weight: bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'>Riso e mandorle <o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpMiddle style='text-indent:-18.0pt;mso-list:l10 level1 lfo20; mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt; font-family:Symbol;mso-fareast-font-family:Symbol;mso-bidi-font-family:Symbol; color:#76923C;mso-themecolor:accent3;mso-themeshade:191;mso-bidi-font-weight: bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'>Riso con formaggi<o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpMiddle style='text-indent:-18.0pt;mso-list:l10 level1 lfo20; mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt; font-family:Symbol;mso-fareast-font-family:Symbol;mso-bidi-font-family:Symbol; color:#76923C;mso-themecolor:accent3;mso-themeshade:191;mso-bidi-font-weight: bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'>Riso e ceci<o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpMiddle style='text-indent:-18.0pt;mso-list:l10 level1 lfo20; mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt; font-family:Symbol;mso-fareast-font-family:Symbol;mso-bidi-font-family:Symbol; color:#76923C;mso-themecolor:accent3;mso-themeshade:191;mso-bidi-font-weight: bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'>Riso e fagioli<o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpMiddle style='text-indent:-18.0pt;mso-list:l10 level1 lfo20; mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt; font-family:Symbol;mso-fareast-font-family:Symbol;mso-bidi-font-family:Symbol; color:#76923C;mso-themecolor:accent3;mso-themeshade:191;mso-bidi-font-weight: bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'>Riso e lenticchie <o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpMiddle style='text-indent:-18.0pt;mso-list:l10 level1 lfo20; mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt; font-family:Symbol;mso-fareast-font-family:Symbol;mso-bidi-font-family:Symbol; color:#76923C;mso-themecolor:accent3;mso-themeshade:191;mso-bidi-font-weight: bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'>Riso e piselli<o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpMiddle style='text-indent:-18.0pt;mso-list:l10 level1 lfo20; mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt; font-family:Symbol;mso-fareast-font-family:Symbol;mso-bidi-font-family:Symbol; color:#76923C;mso-themecolor:accent3;mso-themeshade:191;mso-bidi-font-weight: bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'>Yogurt e fiocchi di cercali<o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpMiddle style='text-indent:-18.0pt;mso-list:l10 level1 lfo20; mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt; font-family:Symbol;mso-fareast-font-family:Symbol;mso-bidi-font-family:Symbol; color:#76923C;mso-themecolor:accent3;mso-themeshade:191;mso-bidi-font-weight: bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'>Yogurt e noci, mandorle, nocciole<o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpMiddle style='text-indent:-18.0pt;mso-list:l10 level1 lfo20; mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt; font-family:Symbol;mso-fareast-font-family:Symbol;mso-bidi-font-family:Symbol; color:#76923C;mso-themecolor:accent3;mso-themeshade:191;mso-bidi-font-weight: bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'>Yogurt e pane integrale <o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpMiddle style='text-indent:-18.0pt;mso-list:l10 level1 lfo20; mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt; font-family:Symbol;mso-fareast-font-family:Symbol;mso-bidi-font-family:Symbol; color:#76923C;mso-themecolor:accent3;mso-themeshade:191;mso-bidi-font-weight: bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'>Orzo e piselli <o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpMiddle style='text-indent:-18.0pt;mso-list:l10 level1 lfo20; mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt; font-family:Symbol;mso-fareast-font-family:Symbol;mso-bidi-font-family:Symbol; color:#76923C;mso-themecolor:accent3;mso-themeshade:191;mso-bidi-font-weight: bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'>Orzo e lenticchie. <o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpMiddle style='text-indent:-18.0pt;mso-list:l10 level1 lfo20; mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt; font-family:Symbol;mso-fareast-font-family:Symbol;mso-bidi-font-family:Symbol; color:#76923C;mso-themecolor:accent3;mso-themeshade:191;mso-bidi-font-weight: bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'>Minestrone con fagioli <o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpMiddle style='text-indent:-18.0pt;mso-list:l10 level1 lfo20; mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt; font-family:Symbol;mso-fareast-font-family:Symbol;mso-bidi-font-family:Symbol; color:#76923C;mso-themecolor:accent3;mso-themeshade:191;mso-bidi-font-weight: bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'>Pane e burro <o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpMiddle style='text-indent:-18.0pt;mso-list:l10 level1 lfo20; mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt; font-family:Symbol;mso-fareast-font-family:Symbol;mso-bidi-font-family:Symbol; color:#76923C;mso-themecolor:accent3;mso-themeshade:191;mso-bidi-font-weight: bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'>Pane e noci<o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpMiddle style='text-indent:-18.0pt;mso-list:l10 level1 lfo20; mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt; font-family:Symbol;mso-fareast-font-family:Symbol;mso-bidi-font-family:Symbol; color:#76923C;mso-themecolor:accent3;mso-themeshade:191;mso-bidi-font-weight: bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'>Pane e crema di nocciole<o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpMiddle style='text-indent:-18.0pt;mso-list:l10 level1 lfo20; mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt; font-family:Symbol;mso-fareast-font-family:Symbol;mso-bidi-font-family:Symbol; color:#76923C;mso-themecolor:accent3;mso-themeshade:191;mso-bidi-font-weight: bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'>Pane e latte di soia<o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpMiddle style='text-indent:-18.0pt;mso-list:l10 level1 lfo20; mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt; font-family:Symbol;mso-fareast-font-family:Symbol;mso-bidi-font-family:Symbol; color:#76923C;mso-themecolor:accent3;mso-themeshade:191;mso-bidi-font-weight: bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'>Pane e mandorle<o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpMiddle style='text-indent:-18.0pt;mso-list:l10 level1 lfo20; mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt; font-family:Symbol;mso-fareast-font-family:Symbol;mso-bidi-font-family:Symbol; color:#76923C;mso-themecolor:accent3;mso-themeshade:191;mso-bidi-font-weight: bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'>Pane e yogurt <o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpMiddle style='text-indent:-18.0pt;mso-list:l10 level1 lfo20; mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt; font-family:Symbol;mso-fareast-font-family:Symbol;mso-bidi-font-family:Symbol; color:#76923C;mso-themecolor:accent3;mso-themeshade:191;mso-bidi-font-weight: bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'>Biscotti e yogurt<o:p></o:p></span></b></p> <p class=MsoListParagraphCxSpLast style='text-indent:-18.0pt;mso-list:l10 level1 lfo20; mso-yfti-cnfc:5'><![if !supportLists]><span style='font-size:11.0pt; font-family:Symbol;mso-fareast-font-family:Symbol;mso-bidi-font-family:Symbol; color:#76923C;mso-themecolor:accent3;mso-themeshade:191;mso-bidi-font-weight: bold'><span style='mso-list:Ignore'>·<span style='font:7.0pt "Times New Roman"'>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><![endif]><b><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'>Muesli e latte di soia o yogurt<o:p></o:p></span></b></p> <p class=MsoNormal style='mso-yfti-cnfc:5'><b><span style='font-size:11.0pt; font-family:"Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3; mso-themeshade:191'><o:p>&nbsp;</o:p></span></b></p> <p class=MsoListParagraphCxSpFirst align=right style='text-align:right; mso-yfti-cnfc:5'><a name="Rispettare_le_stagioni"><b><i style='mso-bidi-font-style: normal'><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif"; color:red'><o:p>&nbsp;</o:p></span></i></b></a></p> <p class=MsoListParagraphCxSpMiddle style='mso-yfti-cnfc:5'><span style='mso-bookmark:Rispettare_le_stagioni'><i style='mso-bidi-font-style: normal'><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif"; color:red;mso-bidi-font-weight:bold'><o:p>&nbsp;</o:p></span></i></span></p> <p class=MsoListParagraphCxSpMiddle style='mso-yfti-cnfc:5'><span style='mso-bookmark:Rispettare_le_stagioni'><i style='mso-bidi-font-style: normal'><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif"; color:red;mso-bidi-font-weight:bold'><o:p>&nbsp;</o:p></span></i></span></p> <p class=MsoListParagraphCxSpMiddle style='mso-yfti-cnfc:5'><span style='mso-bookmark:Rispettare_le_stagioni'><i style='mso-bidi-font-style: normal'><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif"; color:red;mso-bidi-font-weight:bold'><o:p>&nbsp;</o:p></span></i></span></p> <p class=MsoListParagraphCxSpLast style='text-indent:-18.0pt;mso-list:l6 level1 lfo22; mso-yfti-cnfc:5'><span style='mso-bookmark:Rispettare_le_stagioni'><![if !supportLists]><span style='font-size:11.0pt;font-family:Wingdings;mso-fareast-font-family:Wingdings; mso-bidi-font-family:Wingdings;color:red;mso-bidi-font-weight:bold'><span style='mso-list:Ignore'>v<span style='font:7.0pt "Times New Roman"'>&nbsp; </span></span></span><![endif]><b><i style='mso-bidi-font-style:normal'><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:red'>Rispettare le stagioni</span></i></b></span><b><i style='mso-bidi-font-style:normal'><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:red'><o:p></o:p></span></i></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>Assai più vicini alla natura di noi, i nostri antenati mangiavano seguendo le stagioni. Ai loro tempi non si trovavano in pieno inverno le fragole che vengono dall altro capo del mondo o i pomodori maturati in serra. E evidente che un alimentazione equilibrata, deve essere diversa secondo la stagione.</span></b><span style='font-size: 11.0pt;font-family:"Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3; mso-themeshade:191;mso-bidi-font-weight:bold'><o:p></o:p></span></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>I dispendi di calorie e i bisogni di vitamine non sono esattamente gli stessi. Ad ogni cambiamento il nostro corpo richiede imperiosamente gli alimenti di cui ha bisogno. Accontentiamolo! <o:p></o:p></span></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>La frutta non di stagione, conservata, o a coltivazione forzata, ha modificato le sue caratteristiche chimico fisiche in termini di sostanze nutritive. La pianta ha un suo ritmo biologico, violando il quale si ha uno squilibrio nel vegetale, che si ripercuote sulle sue proprietà nutri­tive.<o:p></o:p></span></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>In </span></b><b><i style='mso-bidi-font-style:normal'><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:red'>primavera</span></i></b><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>, aiuterete il vostro organismo a sbarazzarsi dalle impu­rità dell'inverno e a rinnovarsi. La primavera è la stagione del fegato. Il cereale indicato per il fegato è il frumento, sotto tutte le sue forme: sotto forma di pasta, di cous cous,<span style='mso-spacerun:yes'>  </span>di boulgur, di pane, gallette , biscotti& ). Un modo anche molto buono per sfruttare tutte le qualità del frumento è di consumarlo germinato. Infatti la germinazione produce delle trasformazioni importanti. Vi ricordo che parlando di frumento, intendo frumento integrale e in quanto al pane, è certo quello integrale, al lievito naturale e possibilmente cotto in forno a legna.<o:p></o:p></span></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'><span style='mso-spacerun:yes'> </span>Aumenterete le quantità di verdura cruda e gli ortaggi freschi. Il prezzemolo, la cipolla fresca, i formaggi, l'oliva nera e, qua e là, una manciata di frutta secca vi forniranno gli elementi di difesa di cui potete aver bisogno per combattere i colpi d'aria e gli sbalzi di temper­atura primaverili.<o:p></o:p></span></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>Sopprimerete tutte le carni in salsa dando la preferenza alle carni alla griglia e più in particolare al giovane agnello, al pollo nutrito a grano e al pesce di fiume. <o:p></o:p></span></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>Approfitterete largamente di tutta la frutta di questo inizio di stagione. Non dimenti­cate che le fragole, se le tollerate, sono buone per tutto o quasi, che le ciliegie rimineralizzano e depurano.<o:p></o:p></span></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>Per aiutare il sangue e tutto l'organismo a depurarsi, comincerete la giornata con un succo di verdure o di frutta fresca (cioè da preparare al momento). <o:p></o:p></span></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>La prima colazione sarà leggera ma sostanziosa. Se siete un fanatico del caffellatte, cosa che sconsiglio, vi raccomando di usare la saggezza di sostituirlo, fino all'autunno, con il tè. Il fegato, affaticato dai ricchi cibi invernali, si sentirà meglio.<o:p></o:p></span></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>A mezzogiorno cominciate il pasto con una verdura cruda di stagio­ne: carciofo tenero, ravanelli, gambi di sedano; eliminate quelle inver­ali: carota, sedano, rapa ecc. <o:p></o:p></span></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>Continuate con un piatto proteico (carne o pesce o uovo o formaggio) e un contorno di verdura appena cotta a vapore. Insistete sulle insalate di dente i leone e di giovani lattughe. <o:p></o:p></span></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>A cena è il momento di consumare delle minestre primaverili, con cereali e legumi. <o:p></o:p></span></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>Non dimenticate il detto &quot;aprile non ti scoprire&quot;. mangiate &quot; leggero &quot; ma non sprecate le vostre riserve, vi serviranno ancora.<o:p></o:p></span></b></p> <p class=MsoNormal style='text-align:justify;text-indent:7.2pt;mso-yfti-cnfc: 5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif"; color:#76923C;mso-themecolor:accent3;mso-themeshade:191'>Finalmente arriva l'</span></b><b><i style='mso-bidi-font-style:normal'><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:red'>estate</span></i></b><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>, e naturalmente avrete la tendenza a scegliere dei pasti freddi, a bere molto e a mangiare troppa verdura cruda. Fate molta attenzione, non abusate di limoni e pomodori, i cui poteri demineralizzanti sono noti. Soprattutto se fate dello sport e rima­nete esposti ai raggi di sole per molto tempo. Rischiereste di decalcifi­carvi. E questo, il pericolo dell'estate. Per compensare, consumate dei gambi di sedano e del camembert. Mangiate più leggero che in inverno, bevete abbondantemente in quanto vi disidratate di più, ma eliminate completamente le bevande gassate e troppo fredde, per quanto siano gradevoli.<o:p></o:p></span></b></p> <p class=MsoNormal style='text-align:justify;text-indent:7.2pt;mso-yfti-cnfc: 5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif"; color:#76923C;mso-themecolor:accent3;mso-themeshade:191'>È la bella stagione degli ortaggi e della frutta, colmi di sole. Appro­fittatene al massimo. Ma non sostituite il vostro cibo abituale unica­mente con della verdura cruda. Una quantità troppo grande di cellulosa provocherebbe disturbi di stomaco e intestinali gravi. Non dimenticate mai che ogni squilibrio, brutale, prolungato, nella vostra alimentazione è nefasto; gli sbagli che farete adesso li pagherete in autunno, con raffreddori, influenze, tosse, mal di gola& Scegliete quindi, per cominciare la vostra giornata, dei suc­chi di frutta o delle verdure fresche: cetrioli, sedano, albicocca, pom­pelmo& ; avrete bisogno di vitamine per non subire impunemente<span style='mso-spacerun:yes'>  </span>scottature solari. Se restate a lungo in spiaggia, mangiate leggero ma soprattutto non rimanete a digiuno; un pesce alla griglia, con erbette, sarà il ben­venuto, una carne fredda vi darà l'energia di cui avete bisogno per fare il bagno, correre, saltare, darvi a una vita &quot; libera &quot;. Un formaggio, qualche frutto ben maturo, vi aiuterà ad arrivare a sera. Non dimenti­cate che l'albicocca è raccomandata agli anemici, le pere sono diuretiche, la pesca è lassativa e il cocomero disseta.<o:p></o:p></span></b></p> <p class=MsoNormal style='text-align:justify;text-indent:7.2pt;mso-yfti-cnfc: 5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif"; color:#76923C;mso-themecolor:accent3;mso-themeshade:191'>Passato il gran caldo, non abbiate scrupolo a ristorarvi con della sostanziosa carne alla griglia o con tonno fresco o insalata di pollo. Riser­vate i piatti freddi per mezzogiorno, ma attenzione a che non siano mai gelati, e i piatti caldi per la sera. Naturalmente, eliminate le carni in salsa e i ragù. Se siete in riva al mare approfittatene per mangiare mol­luschi e anche dei crostacei, contengono tutto ciò che vi può mancare. Non abbiate paura dell'aglio e della cipolla. La sera, date la prefe­renza alla frutta cotta al forno rapidamente in modo da con­servare in questo modo la maggior parte dei suoi principi attivi e non affaticare il fegato, né l'intestino. Contrariamente all'uso corrente, vi con­siglio di tenere il melone per la sera e di non mangiarlo gelato. In vacanza si va a dormire tardi, si fanno passeggiate, si va a ballare dopo cena e si digerisce facilmente, soprattutto se si è felici.<o:p></o:p></span></b></p> <p class=MsoNormal style='text-align:justify;text-indent:10.8pt;mso-yfti-cnfc: 5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif"; color:#76923C;mso-themecolor:accent3;mso-themeshade:191'>Attenti alle bevande, sono il vostro nemico durante il caldo. Avrete la tendenza a bere qualsiasi cosa purché  fredda e tanta&quot;. Bevete fin che volete, soprattutto tra i pasti e piuttosto lontano dalla frutta e dalla verdura cruda per evitare che il ventre gonfi. Diffidate anche delle bevande alcoliche, soprattutto di quegli aperitivi che &quot; tolgono la sete &quot; , del vino bianco o rosato tanto gradevole quando fa caldo. Sono i nemici della vostra linea e del vostro fegato.<o:p></o:p></span></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>Preferite loro bevande a base di menta fresca, sono deliziose, stomatiche, diuretiche e calmanti, la menta ha tutte le virtù di cui si può aver bisogno. In alternativa tisane di frutta o sciroppo di mirtilli.<o:p></o:p></span></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>In </span></b><b><i style='mso-bidi-font-style:normal'><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:red'>autunno</span></i></b><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>, gli animali previdenti, come il riccio, il ghiro, lo scoiattolo, preparano le loro provviste invernali. Fate come loro, cominciate ad aumentare la vostra razione di calorie, di calcio e di fosforo. E anche il momento ideale per fare la cura dell'uva che preparerà il vostro organismo ai traumi che gli riserva l'inverno.<o:p></o:p></span></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>Fin dal mattino bevete del succo d'uva. <o:p></o:p></span></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>La colazione sarà già più ricca in previsione delle nebbie che verranno. Cominciate a spalmare del burro sulle tartine di pane integrale, aumentate la razione di miele di montagna.<o:p></o:p></span></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>Le insalate di verdura cruda cederanno un po' di posto al riso, preferibilmente integrale; è il momento buono dei cereali, delle noci fresche, dei cubetti di groviera da mettere assieme all insalata. Piatti unici completi con uova o pesce o carne (molto gradevoli al palato saranno conigli e pollame alla griglia o al forno). Non trascurate la verdura cotta mista, condita all olio di oliva e profumata con le erbette. Scegliere i formaggi di montagna, soprattutto se siete sul posto. Lontano da pasti o bevande un bel grappolo d'uva.<o:p></o:p></span></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>Di sera, soprattutto sulla fine dell'autunno, cominciate con una mi­nestra di verdure tipo minestrone. E anche la stagione dei funghi, approfittatene. Se, come dicono alcuni, non valgono una bistecca, non ne sono molto lontani... Riservate un posto alle prime castagne arrostite o lessate, sono un alimento completo. <o:p></o:p></span></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>L'alimentazione </span></b><b><i style='mso-bidi-font-style:normal'><span style='font-size:11.0pt;font-family: "Tahoma","sans-serif";color:red'>invernale</span></i></b><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'> deve rispettare il clima nel quale vi trovate. Più questo sarà freddo, più il vostro dispendio di calorie sarà ingente, e più avrete bisogno di un apporto di vitamine. Certi paesi, come la Russia, soffrono enormemente della mancanza di agrumi, che provoca gravi avitaminosi.<o:p></o:p></span></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>Il vostro succo di frutta preferito sarà l'arancio, è il momento di rafforzare le difese naturali contro il freddo e i raffreddori aumentando la razione di vitamina C.<o:p></o:p></span></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>La vostra prima colazione dovrà essere più abbondante. <o:p></o:p></span></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>A delle tartine di segale integrale o fette biscottate integrali imburrate aggiungete miele o marmellate bio senza zucchero.<o:p></o:p></span></b></p> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'>A mezzogiorno comincerete il pasto con le verdure crude invernali: carote grattugiate, cavolo rosso o verde, sedano, rapa, bietole. Non ab­biate paura di abusare di molluschi, il loro contenuto di iodio vi pro­teggerà contro le intemperie. Ogni tanto sostituirete la carne alla griglia con il merluzzo, ricco di calcio, che ha la fama di essere anticancerogeno. Accompagnare sempre il pasto con verdure cotte lessate o alla griglia.<o:p></o:p></span></b></p> <p class=MsoNormal style='text-align:justify;text-indent:7.2pt;mso-yfti-cnfc: 5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif"; color:#76923C;mso-themecolor:accent3;mso-themeshade:191'>È anche il solo momento dell'anno in cui vi potrete permettere di mangiare un po' di lardo e carne di maiale.<o:p></o:p></span></b></p> <p class=MsoNormal style='text-align:justify;text-indent:7.2pt;mso-yfti-cnfc: 5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif"; color:#76923C;mso-themecolor:accent3;mso-themeshade:191'>La sera, saranno molto gradite le minestre contadine, le<span style='mso-spacerun:yes'>  </span>torte di verdura e<span style='mso-spacerun:yes'>  </span>piatti al forno. Aumentate la vostra riserva di calcio mangiando tutti i tipi di for­maggi, e di fosforo con il pesce. Le mele sono piene di risorse ma per gli aranci, ricordare il vecchio detto: &quot; l'arancio è d'oro il mattino, d'argento a mezzogiorno, di piombo la sera &quot;. Nelle bevande non abusate del tè, né del caffè. Un bicchiere di vino a piccoli sorsi durante i pasti vi aiuterà a sopportare i rigori dell'inverno.<o:p></o:p></span></b></p> <p class=MsoNormal style='margin-bottom:12.6pt;text-align:justify;text-indent: 7.2pt;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif"; color:#76923C;mso-themecolor:accent3;mso-themeshade:191'>Il vostro organismo ben protetto dal cibo non dovrà far altro che aspettare la primavera e ricominciare l'allegro ciclo delle stagioni.<o:p></o:p></span></b></p> <p class=MsoNormal style='mso-yfti-cnfc:5'><b><span style='font-size:11.0pt; font-family:"Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3; mso-themeshade:191'><o:p>&nbsp;</o:p></span></b></p> <p class=MsoNormal style='mso-yfti-cnfc:5'><b><span style='font-size:11.0pt; font-family:"Tahoma","sans-serif";color:#76923C;mso-themecolor:accent3; mso-themeshade:191'><o:p>&nbsp;</o:p></span></b></p> <p class=MsoNormal align=right style='text-align:right;mso-yfti-cnfc:5'><b><span style='font-size:11.0pt;font-family:"Tahoma","sans-serif";color:#76923C; mso-themecolor:accent3;mso-themeshade:191'><o:p>&nbsp;</o:p></span></b></p> <p class=MsoNormal style='mso-yfti-cnfc:5'><b><span style='color:#76923C; mso-themecolor:accent3;mso-themeshade:191'><o:p>&nbsp;</o:p></span></b></p> <p class=MsoNormal style='mso-yfti-cnfc:5'><b><span style='color:#76923C; mso-themecolor:accent3;mso-themeshade:191'><o:p>&nbsp;</o:p></span></b></p> <p class=MsoNormal align=center style='text-align:center;mso-yfti-cnfc:5'><b><span style='color:#76923C;mso-themecolor:accent3;mso-themeshade:191;mso-no-proof: yes'><!--[if gte vml 1]><v:shapetype id="_x0000_t75" coordsize="21600,21600" o:spt="75" o:preferrelative="t" path="m@4@5l@4@11@9@11@9@5xe" filled="f" stroked="f"> <v:stroke joinstyle="miter"/> <v:formulas> <v:f eqn="if lineDrawn pixelLineWidth 0"/> <v:f eqn="sum @0 1 0"/> <v:f eqn="sum 0 0 @1"/> <v:f eqn="prod @2 1 2"/> <v:f eqn="prod @3 21600 pixelWidth"/> <v:f eqn="prod @3 21600 pixelHeight"/> <v:f eqn="sum @0 0 1"/> <v:f eqn="prod @6 1 2"/> <v:f eqn="prod @7 21600 pixelWidth"/> <v:f eqn="sum @8 21600 0"/> <v:f eqn="prod @7 21600 pixelHeight"/> <v:f eqn="sum @10 21600 0"/> </v:formulas> <v:path o:extrusionok="f" gradientshapeok="t" o:connecttype="rect"/> <o:lock v:ext="edit" aspectratio="t"/> </v:shapetype><v:shape id="Immagine_x0020_1" o:spid="_x0000_i1025" type="#_x0000_t75" alt="Lavori_in_Corso" style='width:99.75pt;height:89.25pt;visibility:visible; mso-wrap-style:square'> <v:imagedata src="a_proposito_di_diete_file/image005.gif" o:title="Lavori_in_Corso"/> </v:shape><![endif]--><![if !vml]><img border=0 width=133 height=119 src="a_proposito_di_diete_file/image001.gif" alt="Lavori_in_Corso" v:shapes="Immagine_x0020_1"><![endif]></span><span style='color:#76923C;mso-themecolor:accent3;mso-themeshade:191'><o:p></o:p></span></b></p> </td> </tr> <tr style='mso-yfti-irow:0'> <td width=652 valign=top style='width:488.9pt;border:none;background:#E6EED5; mso-background-themecolor:accent3;mso-background-themetint:63;padding:0cm 5.4pt 0cm 5.4pt'> <p class=MsoNormal align=center style='margin-right:9.25pt;text-align:center; text-indent:1.0cm;mso-yfti-cnfc:68'><b><i><span style='font-size:11.0pt; mso-bidi-font-size:12.0pt;color:#76923C;mso-themecolor:accent3;mso-themeshade: 191'><o:p>&nbsp;</o:p></span></i></b></p> </td> </tr> <tr style='mso-yfti-irow:1'> <td width=652 valign=top style='width:488.9pt;border:none;padding:0cm 5.4pt 0cm 5.4pt'> <p style='mso-yfti-cnfc:4'><b><span style='color:#76923C;mso-themecolor:accent3; mso-themeshade:191'><o:p>&nbsp;</o:p></span></b></p> </td> </tr> <tr style='mso-yfti-irow:2;mso-yfti-lastrow:yes'> <td width=652 valign=top style='width:488.9pt;border:none;border-bottom:solid #9BBB59 1.0pt; mso-border-bottom-themecolor:accent3;background:#E6EED5;mso-background-themecolor: accent3;mso-background-themetint:63;padding:0cm 5.4pt 0cm 5.4pt'> <p class=MsoNormal style='text-align:justify;mso-yfti-cnfc:68'><b><span style='font-size:11.0pt;mso-bidi-font-size:12.0pt;color:#76923C;mso-themecolor: accent3;mso-themeshade:191'><o:p>&nbsp;</o:p></span></b></p> </td> </tr> </table> <p><o:p>&nbsp;</o:p></p> </div> </body> </html>