I micronutrienti e le fibre
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I micronutrienti e le fibre sono importanti per il corretto funzionamento dell’organismo. Abbiamo già parlato delle regole base per una buona alimentazione, analizzando i macronutrienti come i carboidrati, i grassi e le proteine e siamo andati a vedere nello specifico come impostare una dieta. In questo articolo parliamo dei micronutrienti e delle loro funzioni.
Le fibre
Le fibre sono una categoria di carboidrati resistenti alla digestione che passano attraverso l’intestino. Aiutano a rallentare l’assorbimento dei carboidrati e servono a regolare l’organismo. Non hanno proprietà energetiche, depurano l’intestino, diminuiscono il colesterolo “cattivo” migliorando il rapporto HDL/LDL, migliorano l’assorbimento delle vitamine e dei minerali, modulano la glicemia. Il fabbisogno di fibre è di 0,5g x kg di cui il 45% dovrebbe derivare da verdura, il 35% da cereali e il 20% da frutta. Una dieta ricca di fibre oltre a migliorare la glicemia e ridurre l’insulino-resistenza ha dimostrato di prevenire problemi cardiovascolari. In eccesso le fibre possono causare problemi gastrointestinali.
Le vitamine
Quando si parla di micronutrienti il primo pensiero va alle vitamine. Vediamo a cosa servono e dove possiamo trovarle (ovviamente non metto tutti gli alimenti accanto a ciascuna vitamina, altrimenti sembrerà una lista della spesa. Metterò solo alcuni degli alimenti che contengono le vitamine):
Vitamina A: Si abbina ai grassi per circolare, serve alla vista, capelli, unghie, denti, pelle e rinforzare il sistema immunitario. Si trova in uova, latte, carote, burro, pomodoro, fegato, prezzemolo).
Vitamina D: Può agire solo con il calcio, serve alla calcificazione delle ossa e alla pelle. Si trova in latte, pesce, tuorlo, fegato, burro).
Vitamina E: Si abbina ai grassi, previene i danni alle membrane cellulari. Si trova in noci, oli, mandorle.
Vitamina K: Serve alla coagulazione del sangue, favorisce la cicatrizzazione, serve alla mineralizzazione delle ossa. Si trova in spinaci, cavoli, legumi, carote, mele, asparagi.
Vitamina B1: Serve al metabolismo dei carboidrati, protegge il corpo dall’alcool. Si trova nel tuorlo, riso, pancetta. Perde un buon 40% delle sue proprietà con la cottura.
Vitamina B3: Stimola la crescita e aiuta ad essere concentrati. Si trova nel fegato, carni, tonno.
Vitamina B5: Protegge le proteine, protegge il corpo dal freddo, utile a combattere l’artrite. Si trova in uova, funghi, fegato, miele, arance, banane).
Vitamina B6: Sintetizza le proteine. Si trova in frutta, verdura, pistacchi.
Vitamina B8: Sintetizza grassi e amminoacidi. Si trova in frutta, carni, cioccolato, latte, uova, fegato.
Vitamina B9: Fondamentale per la sintesi di Dna e Rna, accelera la rigenerazione di ATP, forma la melanina. Si perde totalmente con la cottura! Si trova in uova, carni, carote, patate, noci.
Vitamina B12: Fondamentale per la sintesi proteica. Si trova in uova, latticini, cereali.
Vitamina C: Distrugge l’eccesso di colesterolo LDL, porta il ferro, cicatrizza. Si trova negli agrumi, nel kiwi, peperoni, insalata.
I carotenoidi sono degli antiossidanti e antiradicali, una loro carenza può portare al cancro. Sono contenuti in tutte le verdure scure.
I minerali
Quando parliamo dei micronutrienti non dobbiamo sottovalutare l’apporto dei minerali.
Calcio: Serve alla formazione di ossa, agisce con la vitamina D. Un eccesso può portare a calcoli renali. Si trova in latticini, uova, legumi.
Selenio: serve alla salute della tiroide e combatte le infezioni.
Magnesio: Riduce lo stress, fondamentale per il metabolismo di carboidrati e amminoacidi. Una carenza può portare a crampi e palpitazioni. Si trova in cereali, frutta e verdura.
Sodio: Il classico sale da cucina, abbiamo visto che permette l’assorbimento dei carboidrati.
Fosforo: Importante per ossa, denti e cervello. Una carenza porta all’eliminazione del calcio. Si trova in formaggi e latticini.
Potassio: Importante per la sintesi proteica, una sua carenza porta stanchezza e vertigini. Si trova in frutta, latte, carne.
Zolfo: Ripulisce l’organismo, importante per la sintesi proteica. Si trova in asparagi, cipolla, aglio.
Cloro: Una carenza porta ad avere crampi. Si trova in pesce, acqua, verdura.
Oligoelementi:
Ferro: Serve a comporre globuli rossi. Si trova in carni rosse, legumi, uova.
Iodio: Fondamentale per la tiroide, inoltre aiuta a bruciare “trigliceridi”. Si trova in uova, latte, verdura.
Zinco e rame: Combattono i radicali liberi. Si trova in pesce, carne, frutta, lenticchie.
Fluoro: Molto importante per la salute dei denti. Si trova in carne, acqua, verdura, the.
Manganese: Importante per il metabolismo dei glucidi. Si trova in frutta, cereali, uova, latte.
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