Le proteine
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Le proteine sono composte da amminoacidi, che si dividono in essenziali (assumibili solo con l’alimentazione) e non essenziali (prodotti già a sufficienza dall’organismo). Sono fondamentali per il buon funzionamento dell’organismo. Governano il sistema ormonale e il sistema immunitario, e nutrono il muscolo il quale è formato per il 19% appunto da proteine. Sono molto importanti per la salute di capelli, per la salute degli occhi, delle ossa e della pelle. Per questo motivo alcune persone che seguono diete povere di proteine hanno un aspetto pallido e fragile. Come riporta il professor Pierluigi De Pascalis, uno studio durato più di 20 anni dell’università di Leeds riportato su varie riviste scientifiche, che prese come soggetti campione circa 26mila donne, ci mostra come il rischio di frattura all’anca è decisamente più alto in quei soggetti che seguono una dieta vegetariana (30% di rischio contro il 3% di chi segue una “normo-dieta”) .
Questo studio allo stesso tempo ci mostra come il rischio tende a scendere notevolmente nei soggetti che praticano attività fisica con regolarità. Ovviamente sarebbe da approfondire questo studio, non voglio assolutamente screditare la dieta vegetariana. Il mio pensiero è che la maggior parte dei soggetti che vogliono seguire questo regime alimentare in verità non ne sono in grado e dovrebbero farsi seguire da un nutrizionista. Ho scritto anche un articolo che vi invito a leggere: “dieta vegana/vegetariana e sport“.
Per essere assimilate e far sì che avvenga la sintesi proteica, gli alimenti proteici devono possedere tutti gli amminoacidi. Gli amminoacidi, semplificando al massimo le cose, possiamo dire che sono dei mattoncini che compongono le proteine. Gli aminoacidi sono i mattoni, le proteine rappresentano la casa. Ecco perché alcuni alimenti non sono ritenuti proteici. Ad esempio la pasta ha delle proteine, ma essendo carente di determinati amminoacidi, non porterà alla sintesi proteica. Possiamo dire che la casa non può stare in piedi perchè mancano dei mattoni. Si possono abbinare determinati alimenti per far avvenire la sintesi proteica, come ad esempio la pasta se abbinata ai legumi avrà tutti gli amminoacidi necessari. Vi riporto i cibi con maggiore valore biologico, ovvero quei cibi che hanno maggiore qualità proteica:
VALORE BIOLOGICO DELLE PROTEINE
| TIPO PROTEINA | VALORE BIOLOGICO |
| Uovo | 100 |
| Latte | 91 |
| Siero del latte | 105 |
| Carne di manzo | 85 |
| Soia | 74 |
| Frumento | 54 |
Quante proteine assumere
Il fabbisogno è di 1g per kg nei sedentari, e di 1,5-2g per kg negli atleti (alcuni sportivi superano questa quota). Fino a qualche anno fa c’era la teoria che non si dovevano superare i 30g di proteine per pasto, pena l’accumulo in grasso di queste in eccesso. Gli ultimi studi hanno smentito questa teoria, facendo notare come sia l’assunzione proteica nelle 24 ore a fare la differenza. Anzi, a dirla tutta non sono le 24 ore a fare la differenza ma è proprio lo stile di vita, quotidiano, settimanale e mensile che conta. E’ un po’ come per il dimagrimento e per il deficit calorico, non è la giornata o il pasto in sè che conta! Quindi appena finisco di fare pesi non ha senso correre a bere il bibitone proteico, ma posso fare con calma qualora dovessi prenderlo. Questa vecchia teoria è comunque consigliata per una semplice motivazione: dividendo la quantità di proteine giornaliere in 5 pasti viene fuori che 20-30g per pasto è la giusta quota da seguire.
Per essere digerite le proteine incrementano il metabolismo del 30% quindi 100kcal in realtà sono 70. Per questo motivo nelle diete ipocaloriche vengono preferite le proteine rispetto ai grassi e ai carboidrati.
Sono sconsigliate cotture prolungate perché renderebbero inutilizzabili alcuni amminoacidi. Ad esempio nelle uova il tuorlo è ricco di vitamine, per cui non andrebbe cotto, mentre l’albume invece va cotto per distruggere l’avidina che è tossica per l’uomo. Lasciamo quindi perdere Rocky Balboa che beve le uova crude al mattino, il bianco è sempre da cuocere, altrimenti si rischia una bella intossicazione!
I cibi proteici sono anche ricchi di grassi. Basti pensare alle carni o ai latticini, ecco perché in alcuni casi vengono preferite le proteine in polvere. Negli spuntini ad esempio isolare le proteine dagli altri macronutrienti può essere utile, dipende dai casi, come sempre è tutto soggettivo. Ci sono diversi tipi di proteine in polvere come abbiamo avuto modo di vedere, vi consiglio di fare click sulla parola sottolineata e leggere l’articolo.
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