La pizza e lo sgarro
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La pizza è forse l’alimento più amato da noi italiani, è il nostro marchio di fabbrica all’estero. Quando pensiamo ad una dieta e ad un pasto di sgarro pensiamo alla pizza. Oggi ne esistono di diversi tipi, con vari tipi di impasto, ma la vera pizza si fa con: farina, acqua, lievito, un pochino di sale e poi ovviamente con ottimi condimenti. Questi ingredienti fanno della pizza un alimento completo e purtroppo molto calorico.
E’ però possibile non privarsi della pizza nonostante si cerchi di seguire uno stile di vita sano, dopo vedremo perchè. Nella pizza primeggiano i carboidrati, ma in base al condimento avremo anche proteine e grassi in aumento, e soprattutto calorie. E’ difficile dire quali sono i valori nutrizionali di una pizza perchè dipende molto da cosa ci si mette sopra. Vediamo una semplice margherita da che cosa è composta in termini nutrizionali:
Per 100g di prodotto:
–Calorie 271 kcal
-Acqua 39 g
–Proteine 5,5 g
–Grassi 5,5 g
Di cui: Grassi saturi 2g, grassi polinsaturi 0,55g, grassi monoinsaturi 2,95g.
–Carboidrati 50 g
-Fibre 3,8 g
–Sodio 986 mg
–Potassio 300 mg
–Ferro 2 mg
–Calcio 12 mg
–Fosforo 48 mg
–Vitamina B1 0,2 mg
–Vitamina B2 0,2 mg
–Zinco 1,4 mg
–Vitamina B6 0,18 mg
–Vitamina E 1,28 mg
Teniamo conto che queste indicazioni sono approssimative, perchè capite bene che se metto 2 mozzarelle o una mozzarella c’è una grande differenza. Dipende poi da quanta farina ci mette il pizzaiolo, da quanto lievito, pomodoro ecc.. Insomma è tutto da prendere con le pinze.
Una pizza pesa circa 350 grammi
I valori visti prima, quando mangiamo una pizza margherita, devono quindi più che triplicare. Pertanto dobbiamo sapere che una margherita ci porta 900-950 kcal circa!! Pensiamo poi ad ulteriori altri ingredienti, superiamo tranquillamente le 1000 kcal. Mettiamo caso che abbiamo preso una prosciutto e funghi come facciamo a sapere quante kcal abbiamo mangiato? Sempre in modo approssimativo dobbiamo aggiungere le calorie del prosciutto e dei funghi. Non fatevi la figuraccia di chiedere al pizzaiolo quanti grammi di prosciutto ha messo sopra la vostra pizza perchè se vi manda a quel paese fa solo bene. Cerchiamo di capire il messaggio che voglio farvi arrivare.
E’ possibile mangiare la pizza nonostante si segua uno stile di vita sano
Non bisogna privarsi di una cena con gli amici, la dieta deve essere vista come una cosa sana, non come una punizione. Ovvio che se mangio la pizza ogni sera ingrasserò, ma possiamo certamente mangiarla una volta a settimana. L’importante come dico sempre è tenere il conto delle kcal (almeno inizialmente, poi non ci sarà più bisogno una volta che si impara a mangiare bene). Tenendo il conto delle kcal sappiamo come comportarci nei giorni seguenti.
Esempio: sono una ragazza che deve mangiare 1500 kcal al giorno per mantenere il proprio peso corporeo. Ieri sono andata a cena fuori e ho mangiato pizza e dolce (bibita una coca zero), e ho quindi già raggiunto le mie 1500 kcal solo con la cena, quindi quel giorno ho sforato! Dovrò essere brava nei giorni successivi ad andare in deficit calorico, mangiare meno del solito fino a compensare le calorie che ho mangiato in eccesso.
Andiamo ancora più nel pratico: è sabato, stasera dovrò andare a mangiare una pizza con un amico, e metto in preventivo che mangerò 1500 kcal. Sapendo che stasera sforerò, a colazione e pranzo mangerò di meno, perchè sono intelligente, e so bene che non ha senso presentarmi a cena già con 1200 kcal. Dunque, salto gli spuntini, e mettiamo caso che sono stata brava, ho mangiato solo 500 kcal tra pranzo e colazione (colazione un frutto e uno yogurt e a pranzo verdura con una fettina di petto di pollo). Ecco, che con la mia cena arrivo a 2000 kcal. Sabato ho sforato quindi di 500 kcal (1500 + 500). Nei giorni successivi dovrò recuperare. Queste 500 kcal in eccesso vanno smaltite, dovrò mangiare di meno per mettermi in carreggiata. Ho due alternative:
-Bruciare quelle 500 kcal con l’attività fisica, che corrisponde ad un allenamento intenso di 1 ora.
-Tagliare le kcal, ad esempio 100 kcal al giorno per 5 giorni.
Io consiglio di allenarsi, direi il giorno dopo per comodità. Una bella corsa per depurare le tossine facendo una bella sudata, alzare i battiti e abituare l’organismo a mangiare abbastanza e bruciare. Non è niente di malato, si approfitta di uno sgarro per allenarsi, se poi si prende l’abitudine e ci si allena anche senza aver sgarrato la sera prima meglio ancora.
Quindi si può mangiare la pizza? Certo. Si può mangiare anche il dolce? Certo, l’importante è essere bravi e rimettersi in carreggiata. E’ ovvio che se mangio 2 pizze a settimana, faccio 2 aperitivi, mangio 4 dolci e soprattutto non faccio attività fisica non sarò il massimo della forma fisica. Mi fermo qui per essere buono, spero che questo articolo sia utile.
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