La dieta per l’autunno, buona e salutare

dieta autunno buona salutare

L’autunno porta sulle nostre tavole cibi preziosi per la salute, e buoni anche per il palato. Seguire la stagionalità fa bene all’organismo ed è oramai un dato di fatto. Come spiega anche la dottoressa Sara Farneti, nutrizionista, specialista di medicina interna e delle malattie del metabolismo, se l’autunno è accompagnato da alcuni disturbi, come il raffreddore, ad esempio, la natura mette a disposizione anche gli alimenti giusti per combatterli.

Il cibo come medicina è un concetto noto sin dai tempi antichi. Anche noi di Dietaland abbiamo sempre spostato l’idea dell’alimentazione come forma di cura e prevenzione. Un’altra cosa, chiaramente, è la cattiva alimentazione, che, al contrario, danneggia l’organismo e porta a condizioni di sovrappeso, obesità, malattie cardiovascolari, colesterolo alto e stitichezza.

Le parole d’ordine della dieta dell’autunno sono disintossicazione e prevenzione. Con l’arrivo dei primi freddi, infatti, i raffreddori e i virus parainfluenzali sono dietro l’angolo e non bisogna farsi trovare impreparati. D’altro canto, depurare l’organismo dalle tossine aiuta a recuperare la funzionalità di fegato, stomaco e intestino, soprattutto da quest’ultimo inizia la salute, e non a caso di certo.

La dottoressa Farneti porta l’esempio delle crucifere: cavoli, broccoli, cavoli cappuccio, verza, cavolfiori e broccoletti, vere miniere di sostanze antivirali e antibatteriche, ma anche antitumorali. Queste verdure, infatti, sono un concentrato di vitamina C, potassio e fosforo. Per non perdere le proprietà nutritive bisogna prestare grande attenzione alla modalità di preparazione. Il cavolo cappuccio e la verza, ad esempio, per non perdere la vitamina C vanno consumati crudi, mentre i broccoli e i cavolfiori non devono essere cotti, ma stufati direttamente nell’olio.

Cavolfiore: calorie e valori nutrizionali

  • Calorie: 25 kcal
  • Grassi: 0.28 g
  • Carboidrati: 4.97 g
  • Proteine: 1.92 g
  • Fibre: 2 g
  • Zuccheri: 1.91 g
  • Acqua: 92.07 g
  • Ceneri: 0.76 g

Broccoli: calori e valori nutrizionali

  • Calorie: 34 kcal
  • Grassi: 0.37 g
  • Carboidrati: 6.64 g
  • Proteine: 2.82 g
  • Fibre: 2.6 g
  • Zuccheri: 1.7 g
  • Acqua: 89.3 g
  • Amido: 0 g
  • Ceneri: 0.87 g

Anche la zucca merita un posto di tutto riguardo nella lista dei cibi autunnali. Quest’ortaggio appartiene alla famiglia delle cucurbitacee e in Italia viene coltivata soprattutto nel mantovano e nel cremonese. La zucca è caratteristica per la sua polpa pastosa e solida, e per il suo sapore dolciatro. Come tutti gli ortaggi di colore arancione e giallo la zucca è ricca di carotenoidi e betacarotene, alleati validissimi contro stress e invecchiamento.

È molto ricca anche di potassio, ed essendo particolarmente tenera (una volta cotta) è delicata sulle mucose di stomaco e intestino, e facilmente digeribile. Grazie alle sue caratteristiche è perfetta per far fronte ai sintomi gastrointestinali di stagione. Della zucca sono buoni anche i semi, che contengono un amminoacido, la cucurbitina, in grado di debellare i parassiti intestinali. L’olio ricavato dai semi, invece, viene impiegato in ambito cosmetico.

Zucca: calorie e valori nutrizionali

  • Calorie: 26 kcal
  • Grassi: 0.1 g
  • Carboidrati: 6.5 g
  • Proteine: 1 g
  • Fibre: 0.5 g
  • Zuccheri: 1.36 g
  • Acqua: 91.6 g
  • Ceneri: 0.8 g

I primi freddi possono influire anche sull’apparato gastrointestinale, come spiega anche la dottoressa Farneti, causando meteorismo, colite, difficoltà di digestione e gastrite. L’autunno risponde con il carciofo, un ortaggio conosciuto sin dai tempi antichi, fonte di cinarina. Una sostanza aromatica che gli conferisce il classico sapore amaro, in grado di depurare il fegato, favorire l’espulsione dall’intestino di bile, colesterolo ed altre sostante tossiche assimilate tramite dieta.

Il carciofo inoltre è particolarmente ricco di potassio, calcio, sodio, fosforo e magnesio e contiene alcuni zuccheri che possono consumare in tutta tranquillità anche le persone diabetiche, come la mannite e l’inulina. Per ottenere il massimo beneficio, la dottoressa Farneti consiglia di non bollirli, ma di consumare i fondi.

Carciofi: calorie e valori nutrizionali

  • Calorie: 47 kcal
  • Grassi: 0.15 g
  • Carboidrati: 10.51 g
  • Proteine: 3.27 g
  • Fibre: 5.4 g
  • Zuccheri: 0.99 g
  • Acqua: 84.94 g
  • Ceneri: 1.13 g

Photo Credits|Thinkstock

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