Come ripartire correttamente i macronutrienti

dividere macronutrienti

Ripartire correttamente i macronutrienti, ovvero carboidrati, grassi e proteine, ci permette di elaborare a grandi linee una dieta corretta ed equilibrata. Mettiamola così, anche chi non ha molta esperienza in termini di regimi alimentari, non sa calcolare bene le calorie, può comunque orientare i suoi consumi quotidiani di cibo attraverso queste tre grandi categorie.

Qualsiasi sia il vostro piano nutrizionale, è molto importante al fine di evitare carenza alimentare, che proteine, grassi e carboidrati siano sempre presenti. Evitate quindi quelle diete quasi settoriali, che tendono a eliminare completamento 1 o 2 macronutrienti. Per esempio, quelle che maggiormente vanno di moda sono le diete proteiche o iperproteiche che a fasi tendono a fare in modo che il paziente consumi solo proteine, escludendo soprattutto i carboidrati. È vero fanno dimagrire, ma è anche vero che sono molto faticose per il nostro fegato e possono creare diverse problematiche, come abbiamo spesso detto nei nostri approfondimenti sulla dieta Dukan.

Che cosa servo i macronutrienti?

  • Glicidi (carboidrati, zuccheri e glucidi): forniscono energia molto velocemente, sono proprio da considerare come il carburante del nostro corpo. Forniscono 4,0 Kcalorie per ogni grammo ingerito.
  • Lipidi (grassi): danno energia lentamente e sono delle riserve importanti a lungo termine, soprattutto nei periodi di digiuno e di riposo (come la notte). Forniscono 9 Kcalorie per ogni grammo ingerito.
  • Protidi (proteine): sono fondamentali per mantenere le strutture cellulari perfettamente in salute e forniscono 4 Kcalorie per ogni grammo di alimento ingerito. Mediamente un adulto ha bisogno di 0,94 g/Kg al giorno.

Come devono essere ripartiti? La formula classica è così strutturata:

  • 50-60% Carboidrati
  • 25-35% Proteine
  • 10-20% Grassi

La percentuale si riferisce alle calorie derivanti dai macronutrienti. Perché è così variabile, anche se è molto chiaro che la fetta maggiore debba provenire dai carboidrati e quella minore dai grassi? Ovviamente dipende dal fabbisogno quotidiano e dallo stile di vita. Per esempio, una persona sedentaria è meglio che consumi meno carboidrati e grassi o rischierà di accumularli e non smaltirli, mentre uno sportivo avrà bisogno di energia facilmente a disposizione.

Photo Credit | ThinkStock

 

 

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