La frutta secca
La frutta secca è un classico della stagione invernale e di quella natalizia in particolare, in quanto viene usata per arricchire piatti dolci e salati. Innanzi tutto bisogna fare una distinzione tra la frutta secca propriamente detta, cioè quella dotata di guscio come ad esempio le noci e le mandorle, e quella essiccata, cioè privata di acqua; oggi ci occuperemo del primo tipo di frutta secca, ovvero quella a guscio.
Questa volta niente falsi miti: la frutta secca è veramente piuttosto calorica, ma d’altro conto contiene anche diverse sostanze utili per il nostro organismo; quindi, non dovete eliminare la frutta secca dall’alimentazione pensando che faccia solo ingrassare, bensì consumarla in quantità moderate.
Noci
Le noci sono le regine della frutta secca, in quanto possiedono diverse proprietà, tra cui quella di proteggere dalle malattie cardiache e di aiutare a tenere sotto controllo i livelli di colesterolo nel sangue, oltre a contenere importanti quantità di fibre e di antiossidanti utili per prevenire l’invecchiamento; 100 grammi di noci apportano 654 Kcal.
Mandorle
Esistono due varietà di mandorle, quelle dolci e quelle amare, le ultime molto usate in pasticceria. Le mandorle sono utili per tenere sotto controllo le infiammazioni, e contengono acidi grassi omega 3 e 6, antiossidanti e sali minerali; 100 di mandorle apportano 578 Kcal.
Arachidi
Anche se botanicamente le arachidi sono dei legumi, vengono sempre trattate come frutta secca; contengono grassi, proteine e sali minerali, soprattutto potassio e fosforo; 100 grammi di arachidi apportano 567 Kcal.
Anacardi
Gli anacardi sono chiamati anche noci di Acagiù e si caratterizzano per la loro forma a mezzaluna; contengono acidi grassi monoinsaturi, sali minerali e vitamine B1 e B2; 100 grammi di anacardi apportano 598 Kcal.
Nocciole
Le nocciole aiutano a controllare le infiammazione grazie al loro contenuto di acidi insaturi, oltre che alle vitamine del gruppo B, ai sali minerali e alle fibre, utili per regolare l’intestino; 100 grammi di nocciole apportano 628 Kcal.
Pinoli
I pinoli sono ricchi di vitamine, fibre, sali minerali e proteine, come l’arginina che aiuta a combattere l’arteriosclerosi, e anche di grassi insaturi utili contro il colesterolo; 100 grammi di pinoli apportano 673 Kcal.
Pistacchi
I pistacchi forniscono proteine, acidi insaturi e sali minerali, soprattutto il magnesio e il rame, e sono utili per combattere il colesterolo; 100 grammi di pistacchi forniscono 557 Kcal.
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