Un pizzico di moderazione e una spolverata di fantasia: sono questi gli ingredienti principali da portare in tavola se si vuole preservare la propria salute. E per essere sicuri di non farsi sopraffare dai radicali liberi, principali minacce deIl’organismo, basta seguire una regola molto semplice: “Poco, ma di tutto”. Ridurre le dosi è fondamentale se si vuole evitare un eccesso di introito calorico. Perché i chili di troppo sono condizioni che favoriscono la produzione di radicali liberi da parte del nostro organismo. E ciò richiede un lavoro maggiore da parte degli antiossidanti, interni o assunti con la dieta, che non sempre riescono ad ottemperare.
Un po’ di moderazione non guasta, visto che la nostra tendenza, almeno secondo le indagini statistiche, è di tendere alle dosi abbondanti. Poi bisogna aumentare la varietà: molti nutrizionisti oggi lamentano che la nostra dieta di tutti i giorni sta diventando sempre più monotona mangiamo più o meno sempre le stesse cose, un po’ per pigrizia un po’ perché non abbiamo tempo per pensare a nuove ricette o cibi mai provati. Le verdure più antiossidanti sono quelle verdi, le colorate in genere e quelle piccanti. Via libera dunque a crescione, rughetta, spinaci, broccoli, foglie di rapa, foglie di ravanello, cavolo, verza, cavolo nero, agretti, biete. Aglio e cipolla, le piccanti, contengono anche composti solforati che sono stati dimostrati validi anticancro.
Ottimi anche gli ortaggi di altri colori: peperoni rossi e gialli, cavolo rosso, carote, zucca, pomodoro, barbabietola. Va benissimo anche la salsa di pomodoro cruda: è straricca di licopene. La frutta migliore è quella che a maturazione, è la più colorata possibile: arance, albicocche, pompelmo, mandarini, more, mirtilli, uva nera, prugne nere, fragole, ciliegie, pesche a polpa gialla, ananas, kiwi, cachi. Attenzione, perché la buccia contiene la maggior parte degli antiossidanti: quando è possibile va sempre mangiata.
Alcune precauzioni mentre si cucina possono aumentare la dose di antiossidanti dei cibi. Per esempio, è sempre bene cuocere cibi il più brevemente possibile. E consumare spesso alimenti crudi o appena scottati, per non perdere i preziosi nutrienti. È bene poi non lasciare il cibo a temperatura ambiente, ma metterlo in frigorifero, evitando così l’eccessiva esposizione degli alimenti all’aria, al calore e alla luce. Meglio evitare le fritture, in particolare di carne e pesce. Ed evitare di “brunire” i cibi arrosto. Infine, per gli amanti del genere è bene ricordare che legumi e cereali integrali in chicchi perdono molti meno ossidanti se vengono cotti in pentola a pressione.
Oltre ad un’adeguata alimentazione, è fondamentale lo stile di vita. Sì all’attività fisica, no al fumo di sigaretta e poco alcol: questi gli aspetti più importanti di cui tener conto per ristabilire l’equilibrio ossidativo nel nostro organismo.
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