L’ananas è un frutto tropicale che viene consumato soprattutto durante l’estate, ed è molto apprezzato per le sue proprietà disintossicanti e digestive, in particolare dopo un pasto abbondante e ricco di proteine. Il merito è tutto della bromelina, un enzima in grado di rendere digeribili le proteine.
Ananas: calori e valori nutrizionali
- Calorie: 50 kcal
- Grassi: 0.12 g
- Carboidrati: 13.12 g
- Proteine: 0.54 g
- Fibre: 1.4 g
- Zuccheri: 9.85 g
- Acqua: 86 g
- Amido: 0 g
- Ceneri: 0.22 g
Minerali
- Calcio: 13 mg
- Sodio: 1 mg
- Fosforo: 8 mg
- Potassio: 109 mg
- Ferro: 0.29 mg
- Magnesio: 12 mg
- Zinco: 0.12 mg
- Rame: 0.11 mg
- Manganese: 0.927 mg
- Selenio: 0.1 mcg
Vitamine
- Retinolo (Vit. A): 0 mcg
- Betaina: 0.1 mg
- Vitamina A, IU: 58 IU
- Vitamina A, RAE: 3 mcg_RAE
- Tiamina (Vit. B1): 0.079 mg
- Riboflavina (Vit. B2): 0.032 mg
- Niacina (Vit. B3): 0.5 mg
- Acido Pantotenico (Vit. B5): 0.213 mg
- Piridossina (Vit. B6): 0.112 mg
- Acido folico (Vit. B9 o M o Folacina): 0 mcg
- Folato alimentare: 18 mcg
- Folato, DFE: 18 mcg_DFE
- Folati, totali: 18 mcg
- Cobalamina (Vit. B12): 0 mcg
- Vitamina B-12, aggiunta: 0 mcg
- Acido ascorbico (Vit. C): 47.8 mg
- Vitamina D (D2+D3): 0 mcg
- Colecalcifenolo (Vit. D): 0 IU
- Alpha-tocoferolo (Vit. E): 0.02 mg
- Vitamina E, aggiunta: 0 mg
- Fillochinone (Vit. K): 0.7 mcg
- Colina totale (Vit. J): 5.5 mg
- Carotene, beta: 35 mcg
- Carotene, alfa: 0 mcg
- Criptoxantina, beta: 0 mcg
- Licopene: 0 mcg
- Luteina + zeaxantina: 0 mcg
- Tocoferolo beta: 0 mg
- Tocoferolo gamma: 0 mg
- Tocoferolo delta: 0 mg
Grassi
- Acidi grassi, monoinsaturi: 0.013 g
- Acidi grassi, polinsaturi: 0.04 g
- Acidi grassi, saturi: 0.009 g
- Colesterolo: 0 mg
- Fitosteroli: 6 mg
Amminoacidi
- Acido aspartico: 0.121 g
- Acido glutammico: 0.079 g
- Alanina: 0.033 g
- Arginina: 0.019 g
- Cisteina: 0.014 g
- Fenilalanina: 0.021 g
- Glicina: 0.024 g
- Isoleucina: 0.019 g
- Istidina: 0.01 g
- Leucina: 0.024 g
- Lisina: 0.026 g
- Metionina: 0.012 g
- Prolina: 0.017 g
- Serina: 0.035 g
- Tirosina: 0.019 g
- Treonina: 0.019 g
- Triptofano: 0.005 g
- Valina: 0.024 g
Ananas: proprietà
L’ananas è costituito per il 90% da acqua, mentre per il resto da zuccheri, bromelina, acido citrico, vitamine A, B, e C, acido malico, aminoacidi, e Sali minerali. L’ananas è noto per le sue proprietà digestive, e per quelle diuretiche. Aiuta, infatti, a combattere la ritenzione idrica, e la cellulite, favorendo anche il riassorbimento dell’edema.
L’ananas, inoltre, vanta proprietà antinfiammatorie grazie ai principi attivi ad azione fibrinolitica, che riducono la vasodilatazione e l’eccessiva permeabilità dei capillari. Essendo molto ricco di vitamina C, betacarotene e manganese, aiuta a mantenere la pelle elastica e luminosa, rallentando il processo di invecchiamento cutaneo.
Ananas: ricette
Insalata di riso all’ananas
Ingredienti (per 4 persone)
- 4 pugni di riso
- 1 ananas fresco
- 100 g di anacardi
- Sale e pepe q.b.
Preparazione
Fate cuocere il riso in abbondante acqua salata. Nel frattempo, tagliate l’ananas a tocchetti e mescolate con gli anacardi in una ciotola capiente. Aggiungete il riso, e un pizzico di pepe. È preferibile conservarlo in frigo sino al momento di servire.
Spiedini di ananas e gamberetti
Ingredienti
- 500 g di gamberetti sgusciati
- 1 ananas tagliato a cubetti (fresco)
Ingredienti per marinare
- 1 cucchiaio di zucchero di canna
- 1 cucchiaio di succo di limone
- 1 cucchiaio di aceto
- 1 cucchiaio di senape
- 15 cl di succo d’arancia
Preparazione
Preparate la marinata mescolando tutti gli ingredienti, e aggiungete i gamberetti, lasciandoli in ammollo per almeno 2 ore. Dopodiché infilateli sugli spiedini alternandoli a cubetti di ananas. Per ogni spiedino bastano 4-5 pezzi di ananas, quelli che avanzano si aggiungono alla marinata. La salsa che avanza si mette sul fuoco per 10 minuti circa e si serve assieme agli spiedini grigliati.
Torta all’ananas light
Ingredienti
- 1 ananas fresco
- 100 g di farina 00
- 130 g di latte parzialmente scremato
- 70 g di zucchero
- 2 uova
- 1 cucchiaino di lievito per dolci
- Un pizzico di sale
Preparazione
Frullate le uova con lo zucchero e aggiungete la farina, il latte, il lievito e il sale. In uno stampo imburrato e foderato con le fettine di ananas versate il composto, poi aggiungete le fette di ananas che sono avanzate. Infornate per 45 minuti a 18°C.
Photo Credits|ThinkStock
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