Dieta anti-invecchiamento

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cibi antiossidanti

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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