Quando si preannuncia l’estate, quasi rispondesse ad un comando ben preciso, il nostro corpo sente il bisogno di mangiare più frutta e più verdura. Certamente per il senso di refrigerio indotto da cetrioli, pomodori, fragole, cocomeri, meloni, ananas, ecc., prodotti freschi che sono presenti sulla nostra tavola con maggiore abbondanza. Parliamo di frutta e verdura ricche di vitamine (A, E, C con azione antiossidante e gruppo B, per il metabolismo dei carboidrati e delle proteine) e di minerali (potassio,magnesio, calcio, ferro, selenio, cromo e altri oligoelementi).
Un consiglio utile è quello di mangiare ad ogni pasto 6-700 grammi di questo “gruppo alimentare”, suddiviso tra verdura a volontà (anche 3-400 grammi abbinata a cibi proteici) e molta frutta (200/250 grammi), meglio se cruda. A maggior ragione se approfittando della bella stagione avete anche cominciato a praticare qualche sport.
Prima e dopo un impegno fisico, la frutta offre molti vantaggi al nostro corpo: alcuni grammi di fruttosio o di zuccheri semplici, delle frazioni di minerali e di vitamine e molta acqua. Inoltre frutta e verdura consentono di bloccare i radicali liberi, sostanze dannose in circolazione nel nostro corpo. Il consumo di alimenti con proprietà antiossidanti come prugne, mirtilli e spinaci, dopo poco tempo ha elevato notevolmente il livello del tasso di ORAC presente nell’organismo (fino al 25% in più).
Questo tipo di “misurazione” è stato messo a punto dai ricercatori del Centro di Ricerca sulla Nutrizione Umana e l’Invecchiamento presso l’Università di Tufts, a Boston; l’acronimo ORAC (Oxygen Radical Absorbance Capacity) misura la capacità delle sostanze contenute negli alimenti di neutralizzare i radicali liberi. Gli alimenti che contengono più unità ORAC per 100gr sono le prugne secche (5770 unità), l’uvetta (2830), i mirtilli (2400), le more (2036), i cavoli (1770), le fragole (1540), gli spinaci (1260), i lamponi (1220). Quando l’alimentazione da sola non riesce a fornire all’organismo le vitamine e i sali minerali necessari a contrastare i radicali liberi, può essere utile assumere un integratore di vitamine e minerali completo e bilanciato.
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AAU Started providing academic services in 1990, Al-Ahliyya Amman University (AAU) was the first private university and pioneer of private education in Jordan. AAU has been accorded institutional and programmatic accreditation. It is a member of the International Association of Universities, Federation of the Universities of the Islamic World, Union of Arab Universities and Association of Arab Private Institutions of Higher Education. AAU always seeks distinction by upgrading learning outcomes through the adoption of methods and strategies that depend on a system of quality control and effective follow-up at all its faculties, departments, centers and administrative units. The overall aim is to become a flagship university not only at the Hashemite Kingdom of Jordan level but also at the Arab World level. In this vein, AAU has adopted Information Technology as an essential ingredient in its activities, especially e-learning, and it has incorporated it in its educational processes in all fields of specialization to become the first such university to do so.
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