Esiste una colazione ideale? Ovviamente la risposta è no. Però esiste una colazione che sia in grado di dare l’energia giusta per affrontare gli impegni della giornata, che sia bilanciata in termini di nutrienti e di calorie. La prima cosa da ricordarsi è che il primo pasto della giornata, seppur piccolo e fugace, non va mai saltato.
In realtà non dovrebbe essere neanche tanto fugace, ma sarebbe consigliabile ritagliarsi, ogni mattina, 30 minuti per mangiare con calma. La colazione arriva dopo un lungo digiuno, quello della notte, e dà al corpo l’energia (fisica e mentale) per affrontare gli impegni della mattina e soprattutto per non arrivare a pranzo affamati. Che cosa mangiare? Ci sono tantissime tendenze diverse, alcune sono culturali e altre variano in base ai gusti.
C’è chi preferisce una colazione a base di carboidrati (frutta e biscotti), chi invece proteica (con bacon e uova) e chi invece ama le fibre. Allora considerate che c’è sempre necessità di una dose, anche piccola, di zuccheri, qualsiasi cosa scegliate, perché sono i primi ad andare in circolo. Un recente studio presentato all’’International Conference on Nutrion & Growth’ non ha escluso anche la possibilità che si possa fare un breakfast goloso.
Secondo gli esperti del Dipartimento di psicologia generale dell’università degli Studi di Padova, quattro volte la settimana si può mangiare pane e cioccolata, con una tazza di latte e un frutto. I bambini potranno in questo modo avere le energie giuste e la concentrazione per affrontare le lezioni scolastiche. Per giungere a questa tesi sono stati monitorati 353 bambini divisi in tre gruppi d’età: 8,9 e 10.
Sono stati poi individuati tre diversi tipi di colazione con alcuni elementi comuni (un bicchiere di latte e un frutto). La prima colazione era caratterizzata da una fetta di pane e crema alla nocciola, la seconda da biscotti al cioccolato e la terza da una tazza di cereali sempre a base di cacao. I ricercatori hanno potuto notare che la prima colazione aumentava i livelli di concentrazione nei ragazzi, ma solo tra coloro che nel corso della giornata seguivano un’alimentazione corretta. Theodora Mouratidou, dell’università di Saragozza, ha commentato:
Il latte e i prodotti commerciali che lo contengono sono un’eccellente risorsa di micronutrienti per i bambini e gli adulti. E possono aiutare a mantenere un regime alimentare bilanciato.
Mi raccomando le indicazioni di questo studio non devono dare il via libera all’esagerazione: la colazione deve coprire il 20 percento del fabbisogno energetico della giornata. Chi la salta è più propenso a ingrassare, perché tenderà a distribuire malamente le calorie e soprattutto a non smaltirle.
Photo Credits| ThinkStock
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