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Calcola il tuo IMC (Indice di Massa Corporea)
Unisci con un righello i valori della tua statura e del tuo peso: il punto di incontro con la linea bianca centrale, mostrerà indicativamente la tua massa corporea.

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Dipende dalla danza e dal ballo, naturalmente, e dalla sua intensità e durata. Alcuni esempi?

Danzare, in genere = 4 kcal/h*
Balli veloci = 5 kcal/h*
Balli aerobici = 6 kcal/h*
Danza più lente = 3 kcal/h*
*da moltiplicare per i kg di peso corporeo

Un esempio? Se pesate 52 kg e danzate un balletto non troppo impegnativo per mezz’ora, consumate circa 104 kcal/h (4 kcal x 52 kg x ½ ora = 104)

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- BEVETE sempre molta acqua, anche se non avete sete: non restate a secco!
- VARIATE molto gli alimenti, per coprire tutti i principi nutritivi;
- SCEGLIETE frutta di stagione e verdure fresche, ricchi di sali minerali e vitamine, almeno 2 o 3 volte al giorno;
- RIDUCETE i cibi preconfezionati: contengono spesso conservanti o quantità eccessive di grassi e zuccheri;
- MANGIATE con regolarità, ad orari costanti;
- MANGIATE lentamente, masticando bene;
- EVITATE di eccedere con i pasti e con stravizi per lunghi periodi, come durante le vacanze;
- NON SALTATE I PASTI, perché poi il corpo compensa accumulando più grassi;
- SCEGLIETE latte oppure succhi di frutta senza zucchero aggiunto;
- NON SALTATE MAI LA COLAZIONE: è il pasto più importante della giornata, dopo molte ore di digiuno;
- MANGIATE poco e spesso; per gli spuntini sono perfetti latte e frutta;
- SCEGLIETE carni bianche, pesce e legumi;
- EVITATE gli integratori, servono davvero solo in casi veramente limite.

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Dove si trovano: pane, pasta e riso, ma anche patate. Ottime anche le fibre integrali, da assumere distanti da esercizi impegnativi.
Come funzionano: l’organismo li trasforma in zuccheri semplici e sono la principale fonte di energia per i muscoli.
A cosa servono: contrastano la fatica e migliorano la concentrazione.
Quando: in ogni pasto; ottimo uno spuntino un paio di ore prima di una lezione impegnativa, di una prova o di uno spettacolo e un paio di ore dopo l’esercizio, per prevenire un calo di zuccheri.
Attenzione: in caso di esercizi impegnativi, come prove d’esame o spettacoli, andateci piano con i cereali integrali e frutta insieme, perché fermentano e possono provocare antipatici problemini di aerofagia.
Quanto: sono il nutriente principale di una alimentazione bilanciata, e rappresentano circa il 55-60% del totale del fabbisogno calorico giornaliero.

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Dove si trovano: carne, legumi, pesce, uova, latte e derivati.
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A cosa servono: senza muscoli, non potremmo fare un passo!
Quando: ad ogni pasto.
Attenzione: riducete il consumo di carni rosse a due o tre volte la settimana.
Quanto: circa il 12-15% del fabbisogno calorico giornaliero.

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Dove si trovano: olio extra vergine di oliva, pesce, latte e derivati.
Come funzionano: aiutano a costruire le cellule, a produrre i giusti ormoni e permettono di assorbire meglio le vitamine A, D, E e K.
A cosa servono: garantiscono la concentrazione e il buon funzionamento del sistema nervoso.
Quando: pochi, ma in ogni pasto.
Attenzione: ci sono grassi buoni, quelli insaturi, e grassi meno buoni, quelli saturi; limitate il consumo di burro, di grasso animale (a parte quello del pesce) e gli alimenti fritti.
Quanto: circa il 25-30% del fabbisogno calorico giornaliero.

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Dove si trovano: verdure e frutta fresca, latte.
Come funzionano: sono utili per la “manutenzione” del corpo.
A cosa servono: permettono vitali interazioni chimiche fra le cellule, la regolazione degli ormoni, della pressione del sangue e la protezione dai radicali liberi. In particolare, fra gli altri principi, la vitamina A aumenta la resistenza alle infezioni e mantiene elastici i tessuti; il gruppo delle vitamine B, fra le mille altre cose, permette di rilasciare energia dai carboidrati, di regolare gli ormoni e di proteggere il sistema nervoso e digestivo, di ricostruire i tessuti danneggiati e i globuli rossi; la vitamina C, antiossidante, aiuta le difese immunitarie e garantisce la protezione del corpo dai radicali liberi; la vitamina D è importante per fissare il calcio e il fosforo nelle ossa e nei denti; la vitamina E combatte i radicali liberi e aiuta lo sviluppo; la vitamina K aiuta la crescita e la salute dello scheletro.
Quando: ad ogni pasto.
Quanto: nonostante la loro importanza, ne bastano piccole quantità al giorno e sono presenti in ogni dieta abbastanza variata.

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Dove si trovano: verdure e frutta fresca, carni rosse, legumi, cereali, latte.
Come funzionano: sono tanti e aiutano il metabolismo del corpo a funzionare al meglio.
A cosa servono: il calcio è l’elemento principale delle ossa e dei denti ed è utile assumerlo sempre, soprattutto nell’età della crescita, per prevenire l’osteoporosi, diffusa soprattutto fra le donne. Il fosforo aiuta le ossa e il sistema nervoso, cervello compreso, e permette di liberare meglio l’energia nei muscoli. Magnesio e potassio permettono di muovere meglio i muscoli ed evitano il senso di spossatezza; il ferro aiuta il sangue a trasportare l’ossigeno in tutti i tessuti dove serve. Lo zinco aiuta la crescita delle cellule e la sintesi delle proteine; il sodio, presente nel sale, è importante per l’equilibrio idrosalino, ma non si deve esagerare con il suo consumo perché aumenta la ritenzione idrica. Altri sali minerali importanti sono il selenio, il rame, lo iodio e il cromo.
Quando: ad ogni pasto.
Quanto: ne servono piccole quantità al giorno, e basta una normale dieta variata per assumerli tutti.

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Dove si trovano: dolci, latte, frutta.
Come funzionano: sono carboidrati semplici, molto più facili da “digerire” per diventare subito energia.
A cosa servono: danno subito la carica.
Quando: solo se si sono esaurite le risorse o se si ha un cosiddetto “calo di zuccheri”.
Attenzione: gli zuccheri non utilizzati dal metabolismo diventano grasso che si accumula nel corpo.
Quanto: ottimi e senza controindicazioni quelli della frutta e del latte; riducete al minimo gli zuccheri derivati da caramelle, merendine e dai dolci confezionati.

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Dove si trova: oltre che da sola, si trova in latte, frutta e verdura, succhi e frullati.
Come funziona: è l’elemento principale del nostro corpo, ma se ne perde molto facendo attività fisica, sudando.
A cosa serve: mantiene integri ed efficienti tutti i tessuti.
Quando: sempre; non aspettate di avere sete, reidratatevi preventivamente durante esercizi e spettacoli. Dopo un’esibizione, un vero toccasana è un buon bicchiere di latte.
Attenzione: bere molto va bene, ma bere troppa acqua vi può “appesantire” parecchio. Se superate i tre/quattro litri al giorno la digestione rallenta, si mettono sotto stress i reni e aumenta la pressione del sangue.
Quanto: almeno un litro e mezzo al giorno, ma anche più di due litri se l’attività fisica è intensa o se fa caldo.

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Dove si trovano: frutta, noci, semi, legumi, verdure e cereali, soprattutto se integrali.
Come funzionano: sono zuccheri complessi dei vegetali, che non sono assorbiti dall’apparato digerente.
A cosa servono: contribuiscono al mantenimento del benessere intestinale.
Quando: tutti i giorni; basta il normale quantitativo di vegetali presenti in una dieta equilibrata.
Quanto: circa 30 grammi al giorno, presenti in una normale dieta bilanciata.

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Spesso: frutta, verdura, legumi, pesce,latte e derivati, carni bianche, olio extra vergine, cereali, acqua
Raramente: merendine confezionate, alimenti fritti, bevande gassate o troppo zuccherate, caffè, the
Poco: carne rossa, cibi piccanti, salumi, dolci

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Siete alla ricerca di un alimento perfetto che contenga tutti i più importanti principi nutritivi? Il latte, per esempio, è un’ottima scelta perché:
• è un alimento completo: contiene zuccheri (lattosio), grassi, proteine, vitamine, sali minerali (calcio, fosforo, magnesio) e acqua;
• è ricco di proteine nobili, complete di amminoacidi essenziali che favoriscono il buon funzionamento dell’organismo;
• contiene tanto calcio e altri minerali che aiutano a rafforzare le ossa e a rendere i muscoli più efficienti (come Mukki Benessere Ossa);
fornisce energia preziosa e diversa a seconda degli elementi da cui deriva: gli zuccheri forniscono energia disponibile in modo immediato; i grassi offrono energia a lunga durata; le vitamine ne producono di nuova;
• dopo lo sport è l’ideale per reintegrare sali minerali e vitamine;
• svolge un’ottima funzione reidratante e aiuta a prevenire le fratture da sovraccarico;
• riduce il rischio di obesità e ottimizza il profilo lipidico;
• per chi deve perdere peso o lo preferisce più leggero, è disponibile latte anche con pochi grassi (come Mukki Latte Linea e Benessere);
• rasserena e migliora la qualità del riposo;
• i nutrizionisti INRAN (Istituto Nazionale di Ricerca per gli Alimenti e la Nutrizione) raccomandano il consumo di 2 o 3 bicchieri di latte al giorno, circa 250 ml;
• va bene a tutte le età; se si è persa la tolleranza al lattosio - lo zucchero del latte - in molti casi la si può riacquistare bevendo piccole quantità crescenti ogni giorno oppure scegliendo prodotti a basso contenuto di lattosio (come Mukki Latte Alta Digeribilità).

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