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(Adnkronos Salute) - Assumere acqua è fondamentale, specie con il caldo, ma non va solo bevuta. Si può introdurre anche aumentando il consumo di frutta e verdura, come suggerisce il Gruppo prodotti a base vegetale di Unione italiana food (Uif) che ha raccolto i suggerimenti e le indicazioni nutrizionali con l'aiuto di Lucilla Titta, biologa nutrizionista e ricercatrice presso l'Istituto europeo di oncologia (Ieo) di Milano, che ha messo a punto un vademecum con 5 consigli pratici da seguire a tavola (e non solo). L'importanza di aumentare il consumo di vegetali nella dieta quotidiana, come anche la quantità di cereali - meglio se integrali - oltre che di potassio e magnesio, attraverso un consumo più abbondante di frutta, verdura e legumi, emerge anche dalla quinta revisione dei Larn (Livelli di assunzione di riferimento di nutrienti ed energia) presentati recentemente dalla Società italiana di nutrizione umana (Sinu). "Nelle nuove linee guida, il mondo vegetale è sempre più protagonista - afferma Titta - Ormai tutti sanno quanto sia importante l'idratazione, soprattutto nei mesi estivi in particolare, ma bere acqua non è l'unica fonte di idratazione. E' stato osservato infatti che è più facile per il nostro organismo assimilare l'acqua contenuta negli alimenti, piuttosto che mangiare cibi secchi e irrorare il boccone in un secondo momento con abbondanti sorsate. Frutta e ortaggi sono i cibi più ricchi d'acqua, arrivano a contenerne circa il 95%. L'assunzione di frutta e ortaggi consente, infine, di fare il pieno non solo di fibra, ma anche di vitamine idrosolubili, come la C e quelle del gruppo B, tra cui l'acido folico, di cui è ricco il mondo vegetale e che devono essere assunte quotidianamente attraverso la dieta, perché non accumulabili nell'organismo". E quando non possiamo o non riusciamo a farlo, possono essere d'aiuto i prodotti e le bevande a base vegetale."In estate, verdura e frutta sono una gioia per gli occhi e anche per il palato - continua Titta - Dalle verdure da consumare crude, come pomodori, cetrioli, lattuga, a quelle da cuocere, come zucchine e peperoni. Oltre a fornirci preziosi fitocomposti, vitamine e minerali, ci dissetano, perché ricche d'acqua. La frutta estiva - come il melone, l'anguria, le pesche, le albicocche e le prugne - può essere consumata a fine pasto o come spuntino. Un'idea alternativa potrebbe essere quella di mangiarla come antipasto o aggiungerla nelle insalate, per smorzare subito la fame che si ha prima di pranzare o cenare e approfittare, anche in questo caso, di una maggiore idratazione". Nel comporre poi i pasti principali della giornata, “nessun gruppo alimentare è escluso - ricorda l'esperta - Bene una composizione bilanciata di cereali, possibilmente integrali, proteine sane, verdure, frutta, olio extravergine d'oliva e acqua. E quando si ha poco tempo o magari poca voglia di cucinare, i prodotti a base vegetale possono essere un valido alleato durante le calde giornate estive". Gli alimenti a base vegetale "rappresentano infatti una buona alternativa per introdurre nella dieta proteine vegetali - sottolinea Titta - perché d'estate spesso si consumano alimenti molto ricchi in grassi e sale e si tralasciano invece i legumi associati più ai mesi freddi". A proposito, "preparare una 'schiscetta' vegetale da portare sotto l'ombrellone quando si va al mare o durante le passeggiate in montagna è sicuramente una buona idea. Hummus e creme di altri legumi sono molto versatili e deliziosi in panini e toast così come i burger vegetali; aggiungendo poi insalata, pomodori o delle verdure grigliate, si completa il tutto". Nel dettaglio, il vademecum contiene 5 consigli pratici e semplici per vivere al meglio l'estate a tavola. Il primo punto richiama l'attenzione sul cortisolo. E' stato dimostrato che l'ormone dello stress aumenta nei mesi più caldi, ma gli spinaci, ad esempio, ricchi di magnesio, aiutano la regolazione del sistema nervoso. Alcune ricerche, inoltre, dimostrano che livelli sufficienti di magnesio possono abbassare quelli di cortisolo. Non possono quindi mancare nella dieta i cereali (come l'orzo e l'avena), le carote, i legumi, i cavoli e i broccoli. Ingredienti tutti presenti anche nei prodotti a base vegetale. Il secondo punto ricorda l'importanza di non fare mai a meno, in estate, di zucchine, carote, pomodorini, rucola, valeriana e radicchio, che aiutano a regolarizzare l'intestino grazie alle fibre, e per sentirsi più leggeri è bene non andare in deficit di potassio di cui sono ricchi l'avocado, il kiwi, i ribes, gli spinaci e i finocchi, ma è presente anche nei legumi e nella frutta secca. Per chi si allena - terzo punto - l'alimentazione può essere molto utile per reintegrare sali e vitamine e allo stesso tempo garantirci una prestazione migliore. Per questo, il cibo deve essere semplice e di facile assimilazione per non affaticare la digestione, ma deve contenere tutti i nutrimenti essenziali, dai carboidrati alle proteine, dai grassi buoni alle vitamine. Il quarto consiglio è per chi cammina in montagna, ma anche in città: mai rinunciare ad alimenti ricchi d'acqua e ad idratarsi con tanti liquidi e bevande fresche. Quelle vegetali sono un'ottima soluzione per mantenere una corretta idratazione. Tra gli ortaggi, da prediligere il cetriolo, rinfrescante e ricco di vitamina C e di antiossidanti che contribuiscono al corretto funzionamento del sistema immunitario. Tra la frutta, l'anguria è quella che maggiormente aiuta a reintegrare i liquidi persi; ricca di licopene, apporta benefici anche allìapparato cardiovascolare e alle ossa. Infine, quinto consiglio: sotto l'ombrellone, in spiaggia, bisogna sicuramente evitare cibi pesanti, ricchi di grassi e zuccheri che necessitano di una lunga digestione, e prediligere invece verdura e frutta che sono naturalmente i compagni ideali di un pranzo leggero e fresco. Anche le bevande a base vegetale possono rappresentare un valido alleato da portare in spiaggia, per reintrodurre i liquidi persi e per un'idratazione prolungata ed efficace. di Adnkronos   23-07-2024 - 17:18 Link copiato Commenti Leggi la Netiquette

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