Il nostro organismo, per mantenere in funzione gli organi, ha costantemente bisogno di glucosio. Il cervello è in assoluto quello che ne consuma di più, nonostante rappresenti soltanto il 2% della massa corporea. La glicemia (concentrazione di glucosio nel sangue) è regolata principalmente dall’insulina e dal glucagone, ma intervengono anche altri ormoni come l’adrenalina e le altre catecolamine.
Glicemia: valori normali
La glicemia, ovvero la concentrazione degli zuccheri nel sangue, varia in base agli alimenti ingeriti. Per misurare i valori basta fare una semplice puntura sul dito, si tratta di un test da effettuare con appositi kit o anche in farmacia, una tantum, se non si ha l’esigenza di monitorare la glicemia costantemente come i diabetici.
La glicemia, essendo strettamente legata al cibo consumato, cambia nel corso della giornata. Prima dei pasti, a digiuno, il valore varia dai 65 ai 110 mg/dl, ma a distanza di 2 ore dal pasto può salire anche a 140 mg/dl. Se la concentrazione di glucosio nel sangue è eccessiva (sopra i 126mg/dl a digiuno e i 200mg/dl dopo i pasti) è preferibile sottoporsi ad esami più approfonditi, in quanto potrebbe essere la spia del diabete. Attenzione anche ai valori troppo bassi, l’ipoglicemia, infatti, può provocare danni al cervello e causare il coma o la morte.
Valori della glicemia dopo i pasti
2-3 ore dopo un pasto, con la digestione dei carboidrati, la glicemia si alza in modo progressivo fino a raggiungere un picco di 140/150 mg/dl. Chiaramente, Quanto maggiore è il carico glicemico del pasto, tanto più elevato sarà l’aumento della glicemia. Il concetto di carico glicemico è stato introdotto per ovviare al limite rappresentato dall’indice glicemico, che si basa solo sulla velocità con cui i carboidrati presenti in un dato alimento vengono digeriti, senza considerare la quantità dei carboidrati contenuti nel cibo stesso.
Il carico glicemico fornisce un’informazione più completa e si calcola molto semplicemente: Indice glicemico x carboidrati/100. Tuttavia anche questo dato non è sempre attendibile a causa di alcuni fattori come il grado di cottura degli alimenti, il grado di maturazione per la frutta, la varietà per la verdura e la frutta, la quantità di grassi e la quantità di fibre.
La variazione della glicemia dopo un pasto dipende non solo dai carboidrati introdotti, ma da tutto quello che si è mangiato. Tanto per fare un esempio, un’aggiunta di grassi diminuisce l’indice glicemico complessivo del pasto poiché rallenta la velocità di svuotamento gastrico e quindi la velocità con cui vengono digeriti i carboidrati.
Di solito, dopo pranzi o cene importanti, più o meno tutti avvertono la sonnolenza, causata proprio dal carico glicemico, che provoca un brusco innalzamento della glicemia e poi, in seguito all’intervento dell’insulina, un altrettanto brusco abbassamento. La conseguenza è quel senso di stanchezza fisica e mentale che certamente avrete sperimentato sulla vostra pelle e addirittura fame di carboidrati.
Per preparare un pasto a basso carico glicemico occorre prima di tutto non esagerare con le quantità, ma anche con i cibi ad alto indice glicemico. Si può cominciare il pasto con una porzione di verdure crude o cotte e completare con una porzione di legumi, che aiutano a tenere sotto controllo l’indice glicemico.
Gli alimenti a basso indice glicemico sono quelli con valori di IG inferiori a 55, sopra i 70, invece, sono considerati ad alto indice glicemico. Gli alimenti a basso carico glicemico sono quelli inferiori a 10, mentre oltre i 20 sono ad alto carico glicemico.
L’attività fisica è una valida alleata nel controllo della glicemia, soprattutto le discipline sportive di resistenza come il nuoto, la corsa, il ciclismo o lo sci di fondo, che permettono di regolare la glicemia senza ricorrere alla trasformazione dei carboidrati in grassi.
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