Fibre alimentari, cosa sono
Le fibre alimentari sono costituite da residui di cellule vegetali resistenti agli enzimi digestivi umani. In altre parole, si tratta di sostanze nutritive (più precisamente appartenenti alla famiglia dei carboidrati) che il nostro organismo non è in grado di digerire e quindi di assimilare e utilizzare come fonte di energia.
Perchè sono importanti
Nonostante il nostro corpo non possa utilizzarle come “carburante”, le fibre svolgono ugualmente funzioni molto importanti per il mantenimento di un buono stato di salute: migliorano la funzionalità intestinale e quindi i disturbi ad essa associati, come la stipsi, contribuiscono alla eliminazione del colesterolo, rallentano l’assorbimento di grassi e carboidrati abbassando la glicemia, hanno azione disintossicante e un notevole potere saziante.
Inoltre, secondo alcuni studi scientifici, l’assunzione costante ed equilibrata di fibre abbasserebbe il rischio di insorgenza di cancro al colon-retto, oltre che di diabete e patologie cardiovascolari. In ogni caso, meglio non superare la razione giornaliera raccomandata che è di 20-35 grammi al giorno: un apporto eccessivo di fibre nella dieta potrebbe infatti causare esso stesso stipsi o generare, con l’andare del tempo, carenze di minerali come ferro e calcio.
Fibre solubili e insolubili
Distinguiamo due tipi di fibre: fibre solubili (contenute soprattutto in frutta e legumi) e fibre insolubili (delle quali sono molto ricchi cereali e ortaggi). Sono soprattutto le prime a favorire il controllo di glicemia e colesterolemia, mentre le seconde svolgono un’azione regolatrice della funzionalità intestinale e avrebbero proprietà anti-tumorali.
Alimenti ricchi di fibre
- Legumi (soprattutto fagioli, lenticchie e piselli, sia secchi che freschi)
- Frutta secca (fichi e prugne secche, uva passa)
- Frutta fresca (pesche, arance, ciliegie, kiwi, mele e pere)
- Semi oleosi (mandorle, noci, nocciole e arachidi)
- Verdura e ortaggi (carote, sedano, carciofi, broccoli, pomodori, spinaci, peperoni e finocchi)
- Cereali integrali (farine integrali, pane e pasta integrali, riso integrale, bulgur)
- Olio
- Zucchero bianco
- Carni
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