Nell’articolo precedente abbiamo visto quanto conoscere i macronutrienti che servono al nostro corpo sia importante( nel caso te lo fossi perso http://muovitimangiacammina.net/macronutrienti-facciamo-chiarezza-in-modo-semplice/).
C’è una cosa (forse) ancora più importante da sapere per costruire un’alimentazione equilibrata , ossia saper scegliere quali fonti alimentari prediligere nella nostra dieta.
Prendiamo ad esempio un cucchiaio di burro e uno di olio d’oliva,entrambi sono considerati “grassi” , quindi preferire uno o l’altro per cucinare i nostri piatti dovrebbe essere uguale ,giusto?
La risposta è NO (mi spiace per te se già stavi festeggiando😜) , la differenza principale la fanno proprio le fonti alimentari scelte. Ci sono fonti considerate “pulite” ed altre meno, ognuna ha indice glicemico diverso (se parliamo di carboidrati ) , o valore biologico differente. Ma andiamo con ordine..
Partiamo dai carboidrati .
Abbiamo detto che la loro funzione principale è quella di fornirci energia ; non tutti la forniscono con la stessa “velocità” però . In natura abbiamo carboidrati (o glucidi) semplici o complessi.
L’appartenenza ad una o l’ altra categoria dipende da quante molecole di zucchero sono composti gli stessi .Una volta nel corpo, per essere utilizzati, hanno bisogno di essere scomposti ;questo influenza il picco glicemico ( la velocità con cui entrano in circolo gli zuccheri nel sangue).
I carboidrati semplici ( glucosio, fruttosio e galattosio) entrano velocemente in circolo aumentando il picco glicemico rapidamente ; quelli complessi (amido e fibra) ,per contro , entreranno in circolo più lentamente essendo , appunto, più complessi da dividere dando piccoli dosaggi di zuccheri al corpo, frazionati nel tempo.
Per questo motivo sarebbe importante assumere non oltre il 20% di carboidrati semplici e preferire quelli complessi (che secondo i LARN dovrebbero ricoprire il 40% del fabbisogno giornaliero). Assumendo glucidi a rapido rilascio il senso di sazietà terminerà prima e il nostro corpo attiverà il “senso della fame” dopo poco per richiederne altri. Assumendo glucidi complessi potremmo ovviare questo “problema” sentendoci sazi più a lungo.
MA QUALI SONO QUINDI LE FONTI DA CUI ASSUMERLI?
Cereali integrali ,in chicco e non lavorati sono un’ ottima fonte di glucidi complessi , cosi come avena , tuberi (patata, manioca , patata americana ecc..) e tutta la verdura, che apporta una buona quantità di fibra. E’ una buona abitudine anche preferire prodotti da forno\farinacei e pasta di tipo integrale ,contenenti anch’essi maggiori quantità di fibra.
Fanno parte dei glucidi semplici , invece , tutti i tipi di dolcificanti e la frutta. Tenendo conto ,però, che non tutti i tipi di frutta hanno composizione uguale quindi ne avremo alcuni più zuccherini (come banana, fico e uva) ed altri che contengono meno fruttosio ( per esempio aranci , kiwi e mirtilli).
Vediamo ora i grassi ( o lipidi) ;
Quando parliamo di questa categoria di nutrienti possiamo fare una differenza sostanziale tra grassi saturi e insaturi. Anche qui la differenza sostanziale sta nella composizione delle molecole. Ci basta ricordare ,però , (senza entrare troppo in ambito scientifico) che i grassi saturi portano al nostro corpo il cosi detto “colesterolo cattivo” che ostruisce le arterie e può portare a problemi di ipertensione e disturbi cardiovascolari. I grassi insaturi ,invece , hanno l’effetto contrario aiutando l’eliminazione di questo colesterolo cattivo.
Ecco perchè i grassi non dovrebbero mai essere totalmente esclusi dalla dieta , oltre ad avere una funzione strutturale e aiutare il trasporto delle vitamine liposolubili nel corpo.
QUALI SONO I GRASSI ALIMENTARI DA PREFERIRE?
La maggior parte dei grassi di origine animale fanno parte della categoria dei grassi saturi , viceversa per le fonti vegetali che , tranne l’olio di palma e poche altre eccezioni , sono una buona fonte di grassi insaturi.
Quindi, meglio l’olio d’oliva del burro per condire le pietanze ; meglio una buona porzione di frutta secca come spuntino piuttosto che una merendina confezionata. I prodotti da forno industriali , infatti , sono spesso una bomba di grassi saturi essendo essi degli ottimi conservanti a basso costo. Proprio per questo le industrie alimentari li amano ( noi un po meno.)
La frutta secca, i semi oleosi e il pesce azzurro sono degli ottimi alleati per dare al corpo la giusta quantità (e soprattutto qualità) di acidi grassi . Essi, inoltre, forniscono acidi grassi essenziali e omega 3/6 utilissimi al corpo per contrastare la formazione di “ostruzioni lipidiche” nelle arterie.
Ultime, ma non per importanza , abbiamo le proteine.
Come abbiamo visto le proteine sono formate da amminoacidi, i mattoncini che costituiscono i nostri muscoli. Non tutte le proteine sono uguali però.
Prendiamo ad esempio la carne , la più nota fonte di proteine . Mangiare 100 g di carne di tacchino equivale a mangiare 100 g di carne di manzo? No.
No perchè la composizione di esse è diversa e oltre alle proteine esse forniscono anche una dose di grassi, in quantità variabile. E’ risaputo infatti che sarebbe meglio preferire carni bianche e limitare a una /due volte a settimana l’assunzione di carni rosse . Questo proprio per il discorso di prima legato al “colesterolo cattivo” che apporta la carne rossa ; ecco perchè abbiamo fonti proteiche cosi dette “pulite” e altre meno.
Un ‘ altra divisione viene fatta a partire dal valore biologico delle proteine; va infatti specificato che non tutte apportano lo stesso pool di amminoacidi.
Ci sono alcune fonti , quelle animali , come carne e pesce che hanno un pool amminico pressochè completo fornendo tutti gli amminoacidi (non essenziali) che servono al corpo . Possiamo dire quindi che le proteine di origine animale sono ad alto valore biologico.
A medio valore biologico troviamo alcune proteine di origine vegetale come tofu e seitan , ma anche latticini , uova e legumi. Infine abbiamo la categoria dei cereali che, anch’ essi apportano una piccola quantità di proteine a basso valore biologico.
Un segreto , soprattutto se si segue un’alimentazione povera di fonti alimentari animali, è quello di combinare all’interno dello stesso piatto legumi e cereali integrali, cosi da aumentare il pool amminico e rendere il pasto più completo ( aggiungendo anche una fonte di vitamina C per favorirne l’assorbimento).
E le proteine in polvere? Sono utili ? Mi aiuteranno ad aumentare la massa muscolare?
Le proteine in polvere dovrebbero essere usate niente di più che come integrazione al fine di raggiungere il proprio fabbisogno giornaliero proteico se non si riuscisse a soddisfare con la sola dieta.
Per fare un esempio, se il mio fabbisogno giornaliero è di 300 g di proteine , capite bene che non potrò mangiare 12 confezioni di bresaola da 100 g (che apportano circa 25 g di proteine l’ una) ;potrò quindi soddisfare il mio bisogno con una dose di proteine in polvere . Questo ,però , non sarà direttamente proporzionale all’ aumento della massa muscolare; influenzata dal tipo di allenamento, l’ intensità , la frequenza ecc..
Quindi , per concludere , una volta stabiliti quali sono i macronutrienti e in quale quantità ne abbiamo bisogno facciamo soprattutto attenzione alle fonti da cui li assumiamo. Saremo cosi in grado di gestire l’ alimentazione in modo semplice , sano e soprattutto SMART😉
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