Consumare le verdure prima del pasto, che siano lesse o crude, come un bel piatto di insalata, ad esempio, sicuramente è una buona abitudine, ma non basta per mangiare di meno e perdere peso. E’ vero che le verdure hanno un ottimo potere saziante, ma fino a che punto possono incidere sul bilancio delle calorie?
Per rispondere a questa domanda, un gruppo di ricercatori della Pennsylvania State University hanno condotto uno studio che ha coinvolto 46 donne tra i 20 e i 45 anni, non a dieta. I risultati della ricerca sono stati pubblicati su Appetite.
Il menù comprendeva una porzione di insalata da 300 g da 100 Kcal, accompagnata da una portata principale, nel caso dello studio, si trattava di un piatto di tortellini al pomodoro, che poteva essere consumata a piacimento. Nel corso dell’esperimento, la verdura è stata servita secondo modalità e tempistiche diverse, una porzione fissa o libera da mangiare durante il pasto o 20 minuti prima dello stesso. Un pranzo, invece, prevedeva solo il consumo del piatto di tortellini senza insalata.
L’insalata si è dimostrata efficace nel ridurre le calorie del pasto solo quando la porzione era fissa, a prescindere dal momento in cui veniva consumata. Quando, invece, la porzione era libera, le partecipanti non ne consumavano in misura sufficiente per ridurre l’apporto energetico del pasto principale.
Tirando le somme, se lo scopo è quello di mangiare più verdure, allora consumarne un bel piatto da sola all’inizio del pasto può essere una strategia vincente, ma se l’obiettivo, invece, è quello di dare un taglio alle calorie, allora, è importante massimizzare la quantità.
Come spiega anche Valeria del Balzo, nutrizionista-Unità di ricerca scienza dell’alimentazione e nutrizione, Università La Sapienza di Roma:
Non vi è dubbio che il consumo di verdure aumenti il senso di sazietà e limiti l’apporto totale di calorie. È chiaro, però, che, per poter avere un effetto rilevante sulla sazietà, anche la porzione deve essere consistente. Non ci possiamo aspettare un grande effetto saziante da un piatto di sola insalata, la cui porzione media si aggira intorno ai 50-60 grammi; potrebbe esserlo di più con l’aggiunta di pomodori, cetrioli, carote, sedano, peperoni, che la rendono più pesante e voluminosa. Non dimentichiamo comunque che, al di là della sazietà, le verdure hanno un ruolo fondamentale per assicurare l’apporto di micronutrienti e antiossidanti.
Le verdure, infatti, sono una miniera di vitamine e sostanze preziosissime per il benessere del nostro organismo, e questo è indiscusso. Poi, con l’arrivo della bella stagione torna la voglia di portare in tavola piatti freddi e gustosi, e l’insalata ben si presta ad “interpretare” questo ruolo.
Un buon sistema, allora, per rendere l’insalata un alleato della linea, è arricchirla con uova, o straccetti di pollo arrosto, o tonno o mozzarella, un filo d’olio, e una spolverata di origano. Si può accompagnare anche con del pane (panino da 60 g) e della frutta. Un primo secondo leggero, ma gustoso. Naturalmente, onde evitare che il pianto si trasformi in una bomba calorica, bisogna moderare il condimento e fare attenzione alle combinazioni. Una buona regola è quella di non mettere mai insieme alimenti equivalenti, come il formaggio con la carne, ad esempio, meglio preferire un solo alimento proteico, che garantisce anche una digestione migliore.
Le associazioni alimentari sbagliate, infatti, sono tra le cause principali di gonfiori addominali, difficoltà digestive, bruciori, e stitichezza. Questo perché non tutti gli alimenti vengono digeriti nello stesso modo e negli stessi tempi. Solo per fare un esempio, le proteine per essere digerite hanno bisogno di un ambiente acido, mentre gli amidi di un ambiente alcalino. Questo significa che se consumiamo il pane con la carne o con il formaggio, la digestione degli amidi si bloccherà a causa della secrezione precoce di succo gastrico fortemente acido, che renderà più difficoltosa la digestione dei carboidrati.
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