Ananas, calorie e valori nutrizionali

Ananas calorie valori nutrizionali

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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