Comer bien en carretera
Un viaje en carretera no es excusa para hincharse de patatas fritas, chucherías, refrescos azucarados o bocadillos envasados adquiridos en cualquier estación de servicio. Antes de subir al coche, además de revisar el vehículo y el equipaje (para no descuidarnos ni el bañador, el cargador del móvil o los juguetes de los niños), hemos de pensar también en la alimentación para disfrutar del trayecto.
Los platos pesados, abundantes en grasas y azúcares pueden aumentar la fatiga y causar somnolencia.
Aquí tienes algunos consejos para que tu viaje no se te haga más largo de la cuenta:
–No descuides el desayuno. Empezar el día con el estómago vacío nunca es bueno, y menos aún cuando se emprende un viaje por carretera. Levántate con tiempo para desayunar bien, e incluye en esa comida abundantes hidratos de carbono, que se digerirán de forma gradual durante el trayecto. Entre las opciones, tienes pan con aceite de oliva, tostadas con queso fresco y mermelada, sándwich de atún, cereales y fruta, etc.
–Planifica las paradas. Si el viaje va a ser largo, conviene preparar la ruta con antelación, incluyendo las diversas paradas que se van a realizar, tanto si se lleva comida preparada de casa como si queremos detenernos en algún bar o un área de servicio.
-Calorías para combatir el desgaste. La conducción es una actividad física que comporta un desgaste. De noche, con mal clima, o en moto, la conducción exige mayor concentración y esfuerzo. Por eso es importante alimentos que nos proporcionen energía y vitaminas.
-Evita las comidas pesadas. Las comidas copiosas y los platos muy condimentados y grasos provocan digestiones pesadas y somnolencia. Lo ideal son hidratos de carbono, mucha fibra, pocos azúcares y pocas grasas. Así, olvídate de guisos, estofados y preparaciones con huevo. Opta por ensaladas, pasta, de arroz y de patata, las carnes o pescados a la plancha y fruta. Si lo que te gusta es improvisar un picnic, los bocadillos o sándwiches (mejor de pan integral) te ofrecen muchas opciones: jamón serrano y queso, pavo, lechuga y tomate, o queso semi curado. El truco es que no resulten muy pesados.
-Después de la comida principal, tómate un descanso. Reemprender la marcha nada más comer no es lo más aconsejable. Beber un café o un té y dar un pequeño paseo de unos 15 minutos ayuda a hacer la digestión y también a despertarnos.
–Evita el picoteo al volante. Te ahorrarás tentaciones y también posibles distracciones, porque hacer equilibrios con el volante y la bolsa de patatas, evitando no ensuciar el coche, no es la mejor manera de prestar atención a la carretera. En lugar de eso, para en áreas de descanso cada 2 o 3 horas –al menos durante 10 minutos–, y aprovecha entonces para comer algo ligero, estirar las piernas y aprovisionarte de bebidas. Son recomendables los alimentos ricos en fibra, nutritivos y que calman el apetito, como sándwiches vegetales, barritas de cereales, un par de piezas de frutas o un puñado de frutos secos.
–No olvides hidratarte. Lleva siempre bebida en el coche y procura beber con frecuencia. La deshidratación (tanto por el calor como por el aire acondicionado) provoca fatiga, cefaleas y falta de concentración, lo que aumenta el riesgo de cometer errores al volante. Además de agua y bebidas, las sopas, cremas frías o calientes y zumos de frutas y hortalizas son una buena alternativa. Por supuesto, nada de alcohol.
–Ten especial cuidado si viajas con niños y ancianos. Los pequeños necesitan mayor cantidad de líquidos que los adultos, además de 3 o 4 raciones de fruta. Las personas mayores también tienen que vigilar el consumo de agua, y han de beber aunque no tengan sed, ya que la sensación de sed en esta edad está alterada.
-Descubre la gastronomía local. Si tienes tiempo, desvíate de la autopista o de la autovía y detente en bares y restaurantes a pie de carretera. Podrás descubrir locales sencillos con platos representativos de la gastronomía local y a buen precio.
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