Il colesterolo
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Il colesterolo è una molecola organica che appartiene alla categoria dei lipidi. E’ il precursore della vitamina D e degli ormoni steroidei. Sta all’origine degli ormoni sessuali, cortisone, acidi biliari. Capiamo dunque che non è il male assoluto come è nel credo comune. Dobbiamo però mantenere i livelli nella norma, altrimenti in eccesso può essere pericoloso. Il colesterolo in eccesso si attacca alle arterie fino a creare delle placche. Il rischio di infarti e problemi cardiovascolari è infatti alto in soggetto con ipercolesterolemia. Un tasso alto di colesterolo può indicare diabete, insufficienza renale, ipotiroidismo. Un tasso basso può indicare malnutrizione, ipertiroidismo, anemia.
Bisogna avere 1,5-2,5g per ogni litro di sangue. Il colesterolo portato da lipoproteine a bassa densità (LDL) è quello cattivo e si deposita sulle pareti arteriose, il colesterolo portato da lipoproteine ad alta densità (HDL) è quello buono ed esercita protezione, togliendo quello cattivo dalle pareti. Il lavoro aerobico, e poco alcool aumentano il colesterolo buono. L’alcool (in quantità minime) dilata i vasi sanguigni permettendo una maggiore circolazione.
Valori di colesterolo nel sangue:
<200 mg/dl Colesterolemia normale
200-249 mg/dl Ipercolesterolemia lieve
250-299 mg/dl Ipercolesterolemia moderata
>299 mg/dl Ipercolesterolemia grave
E’ molto importante avere buoni livelli di HDL, almeno il 30% del totale. Gli alimenti più ricchi di colesterolo sono quelli di origine animale. Un altro punto molto importante è capire che non è il colesterolo totale a portare un rischio. Il pericolo è una differenza troppo alta tra HDL e LDL! Non è tanto il mangiare che porta pericolo bensì è lo stile di vita! Fare attività fisica è sicuramente il primo consiglio che un medico dovrebbe dare a chi soffre di colesterolo alto (invece di fare la lista degli alimenti da evitare), solo in secondo piano dovrebbe esserci l’alimentazione. Fare attività aerobica alza il colesterolo buono, allarga i vasi sanguigni e migliora la circolazione!
TABELLA ALIMENTI RICCHI DI COLESTEROLO
ALIMENTO | mg/100g |
Uovo intero | 371 |
Tuorlo | 1300 |
Burro | 250 |
Gamberi | 150 |
Carni | 120 |
Croissant | 75 |
Gorgonzola | 70 |
Calamari | 65 |
Salmone | 35 |
Latte | 11 |
Yogurt | 11 |
E’ importante capire che non è il singolo alimento ad essere pericoloso. E’ l’insieme degli alimenti ingeriti che fa la differenza. Ad esempio un uovo al giorno non è un problema di per sè. Diventa un problema mangiare abitualmente più alimenti “pericolosi”, una merendina al giorno, insieme all’uovo, con aggiunta di burro o altri alimenti grassi. Ecco che nasce così la leggenda del non superare due uova a settimana. Tenendo conto che un tuorlo pesa 17 grammi e quindi possiede 250mg di colesterolo, e una merendina pesa 200 grammi, con 500mg, vorrei solo sapere perché una merendina al giorno va bene e le uova solo una volta a settimana. La pubblicità della brioches al mattino è ottima, e invece l’uovo non si può mangiare tutti i giorni. A voi le conclusioni.
Bisogna avere una dieta varia e sana, evitando carni grasse, preferendo le carni bianche e magre. Frutta e verdura combattono il colesterolo cattivo (LDL), così come gli alimenti ricchi di grassi buoni, come noci e mandorle. Gli omega 3 sono molto importanti. Eliminando merendine e alimenti industriali siamo già a buon punto. Fare degli esami del sangue periodicamente è importante per tenere sotto controllo il colesterolo e non solo.
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