I grassi
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I grassi sono importanti perché vengono usati come fonte di energia a riposo. Sono portatori di ormoni e proteine. Molte vitamine si abbinano ai grassi per circolare e senza di essi alcune diventano tossiche, come ad esempio la vitamina D che è importantissima per la nostra pelle. I grassi si dividono in saturi (cosiddetti cattivi, presenti in carni grasse e olio di palma) e insaturi (cosiddetti buoni, presenti nelle noci e negli oli). Solitamente i grassi buoni sono in forma liquida, mentre i grassi cattivi sono in forma solida.
CLASSIFICAZIONE DEGLI ACIDI GRASSI
| SATURI | Sono privi di doppi legami e hanno quindi il massimo numero di atomi di idrogeno. Si trovano principalmente nei prodotti di origine animale come uova, latte e derivati, ma anche in alimenti di origine vegetale come olio di cocco e olio di palma. |
| INSATURI | Contengono uno (monoinsaturi) o più (polinsaturi) doppi legami tra gli atomi di carbonio e quelli di idrogeno. |
| MONOINSATURI | Contengono doppi legami fra gli atomi di carbonio che li compongono. Sono presenti soprattutto nell’olio di oliva e nella frutta secca. |
| POLINSATURI | Contengono più di due doppi legami fra gli atomi di carbonio. Si trovano nel pesce, nelle noci, nell’olio di girasole, e in alcuni estratti vegetali. |
| ESSENZIALI (AGE) | Non possono essere sintetizzati dal corpo umano. Sono i precursori delle prostaglandine, dei trombossani e dei leucotrieni, ovvero sostanze che intervengono nel sistema immunitario, nella risposta infiammatoria e influenzano il sistema cardiovascolare. |
| IDROGENATI | Normalmente gli acidi grassi di origine vegetale sono in forma liquida a temperatura ambiente. Con il processo di idrogenazione possono essere trasformati, alterandone la struttura chimica in forma solida, rendendoli dannosi per la nostra salute. |
Il fabbisogno di grassi indicativamente è di 1g per kg corporeo. Dobbiamo preferire quelli insaturi e polinsaturi (omega 3 e omega 6). Gli omega 6, i quali sono presenti in buona quantità nell’olio di oliva, devono comprendere il 5-10% delle calorie totali. Gli omega 3 i quali sono presenti soprattutto nel pesce, nelle noci e nell’olio di soia) devono comprendere lo 0,6-1,2% delle calorie totali. Ovviamente queste sono indicazioni di base benchè è tutto soggettivo in base alla persona, all’obiettivo e al tipo di attività svolta sportiva e non. I grassi incrementano il metabolismo del 4%, i carboidrati del 10% e le proteine del 30 %. Questo significa che su 100 kcal di grassi ingeriti l’organismo ne assimila 96. Su 100 kcal di carboidrati ingeriti l’organismo ne assimila 90 e su 100kcal di proteine l’organismo ne assimila “solo” 70. Anche per questo motivo i grassi danno un senso di sazietà maggiore rispetto agli altri macronutrienti.
Come già riportato i grassi sono portatori di ormoni, e senza di essi il corpo umano sarebbe fermo. Ecco perché sia se si vuole ingrassare, sia se si vuole dimagrire non vanno assolutamente eliminati dalla dieta! L’eccesso invece potrà portare a problemi cardiovascolari con accumulo di colesterolo cattivo.
Il colesterolo
Il colesterolo è una molecola di carbonio che sta all’origine di ormoni sessuali, cortisone, acidi biliari ecc.. capiamo quindi che non è negativo, ma è fondamentale per il nostro corpo. 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. Ora che ho detto questa cosa non dateci dentro con le damigiane di vino! Un tasso alto di colesterolo può indicare diabete, insufficienza renale, ipotiroidismo. Un tasso basso può indicare malnutrizione, ipertiroidismo, anemia.
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