L’uovo nell’alimentazione dei ragazzi

L’ uovo è un alimento che viene spesso guardato con una certa diffidenza: nell’alimentazione di bambini e ragazzi così come in quella degli adulti, è infatti molte volte considerato dall’opinione comune un cibo “poco sano“, da assumere con cautela. In realtà le uova sono innanzitutto un concen­trato di importanti principi nutritivi: protei­ne, ma anche vitamine (in particolare la A e quelle del gruppo B), sali minerali (ferro, calcio, fosforo, magnesio e potassio). Le proteine, in particolare, presentano un elevato va­lore biologico, nettamente superiore anche a quello della carne; in altri termini, nelle pro­teine dell’uovo sono contenuti tutti gli aminoacidi essenziali in una forma quasi total­mente assimilabile dall’organismo.

E se si considera che sono proprio le proteine i mattoni con cui si costruisce l’intero organismo, è facile comprendere come anche le uova debbano entrare a pieno diritto nell’a­limentazione di bambini e ragazzi. Tra i molteplici pregiudizi che circondano l’uovo, alcuni sono particolarmente diffusi e consolidati. Vediamo perché sono privi di fon­damento.

  • E’ poco  digeribile: Non è vero. L’uovo in sé non crea particolari problemi alla digestione, ma molto dipende dal modo in cui viene cuci­nato: per i bambini sono da evitare le uova frit­te o le frittate. Andrebbero preferite le uova alla coque o sode.
  • E’ troppo calorico: in media, un uovo intero apporta circa 80 calorie: valore as­solutamente compatibile con qualsiasi regime dietetico.
  • Ha troppo colesterolo: Non è vero. Le nuove tecniche di allevamento hanno ridotto in misura significativa, negli ultimi anni, il contenuto di colesterolo dell’uovo. Attual­mente un uovo apporta all’incirca 185mg di colesterolo: un quantitativo che, se non si hanno problemi specifici, può ritenersi accet­tabile anche per bambini e ragazzi.

Bisogna invece fare attenzione alla quantità di uova consumate: la dose consigliata per i bam­bini più piccoli (fino ai 2 anni di età) è di non più di una/due volte alla settimana; successiva­mente, è possibile proporre questo alimento anche due/tre volte la settimana.

Come riconoscere un uovo fresco? Innanzi tutto dall’etichetta: per legge, è necessario indicare sempre la categoria di freschezza, a partire dalle A Extra (uova freschissime) che devono essere imballate entro 24-48 ore dalla deposizione e vendute entro 7 giorni o entro 9 dalla deposizione. Trascorso questo periodo, le uova sono categoria A (uova fresche), per ulteriori 12 giorni dalla data di imballaggio o 14 dalla deposizione. In generale, la data per il consumo è fissata a   28 giorni dalla deposizione, anche se la legge impone di  ritirare le uova dal commercio 7 giorni prima della scadenza.

In ogni caso, per verificare la freschezza di un uovo basta osservare lo stato del guscio (che deve essere opaco, mai lucido) e provare a scuoterlo (non deve percepirsi alcun movimento). Si può anche immergerlo in una miscela di acqua e sale (100 g di sale per litro d’acqua): se galleggia  non è fresco.

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51 commenti su “L’uovo nell’alimentazione dei ragazzi”

  1. Ciao a tutti devo dire che vi seguo da un bel pò di tempo e mi complimento per le news che fornite ogni giorno sempre spiegate in modo corretto senza fare “favorimenti” però… nelle ultime settimane come giustifica anche quest’ultimo articolo state “un pò” prendendo mspunto dalla trasmissione occhio alla spesa di Alessandro di Pietro. Non è assoltamente una critica ma c’è da dire che mancate un pò di originalità, naturalmente non voglio invitarvi nei prossimi articoli di fare degli articoli fasulli, che nonm si trovano da nessuna parte solo per fare ORIGINALITà. La mia è solo una considerazione. Complimenti alla redazione

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