Per dimagrire basta mangiare piano. Pranzare lentamente, infatti, favorisce il senso di sazietà e aiuta ed evitare gli eccessi alimentari. Chi mangia in fretta, invece, sarebbe maggiormente esposto al rischio cardio-metabolico, con elevati livelli di glucosio nel sangue e bassi livelli di colesterolo buono (HDL). A sostenerlo, è uno studio pubblicato da Nutrition Metabolism and Cardiovascular Disease condotto in Corea, che ha coinvolto più di 8 mila persone.
Un’altra ricerca, appena pubblicata su Nutrition e condotta in Giappone su 170 uomini di età compresa fra i 40 e i 59 anni, ha dimostrato come l’abitudine di consumare pasti troppo velocemente fosse associata a livelli più elevati dell’interleuchina–1 beta, definito anche l’interruttore delle infiammazioni. Come ha commentato Maria Grazia Carbonelli, direttore dell’Unità operativa di dietologia e nutrizione-Azienda ospedaliera San Camillo Forlanini di Roma:
Per la prima volta, il fatto di mangiare velocemente, viene messo in relazione con un indicatore dello stato infiammatorio dell’organismo, e l’infiammazione, si sa, è correlata all’obesità e alle sue principali complicanze: il diabete e le malattie cardiovascolari. È evidente, però, che questa osservazione preliminare dovrà essere approfondita.
È assodato, invece, che 20 minuti (da quando s’inizia a mangiare) è il tempo minimo affinché al nostro cervello arrivi il segnale di sazietà. Ecco, perché chi mangia velocemente introduce più calorie di quante in realtà servano all’organismo. La Carbonelli, inoltre, ha sottolineato come la prima digestione avvenga proprio in bocca. Non a caso chi ha l’abitudine di “divorare” tende a digerire con più difficoltà. È importante, perciò, dedicare il giusto tempo a tutti pasti, compresi quelli consumati fuori casa.
Ma come fare per rallentare il ritmo del pasto? La Carbonelli consiglia di mangiare sempre seduti, senza fare altre cose, come ad esempio guardare la tv o cucinare, fare bocconi piccoli, masticando bene, appoggiando le posate dopo ogni boccone e intervallando il cibo con piccoli sorsi d’acqua.
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