Mandorle, cibo immancabile nella nostra dieta

Dobbiamo pensare alle mandorle come  a un cibo immancabile all’interno della nostra dieta. Questi frutti del prunus dulcis sono consumate da secoli e da altrettanto tempo portano benefici alla nostra salute.

I benefici delle mandorle

Le mandorle sono una fonte importante di diverse sostanze nutritive essenziali per il funzionamento del nostro organismo e dovrebbero essere considerate una parte fondamentale della nostra alimentazione di tutti i giorni.

Per capire quanto queste siano importanti basta vedere ciò che contiene una singola porzione di mandorle, pari circa a 28 grammi. Senza dubbio, come quasi tutta la frutta secca, l’apporto calorico è rilevante: parliamo infatti di 160 cal. a porzione. Queste accompagnano circa 6 grammi di proteine e 3,5 grammi di fibre con una dose importante di grassi salutari pari a 14 grammi. Le mandorle rappresentano anche un’ottima fonte di magnesio (circa 19% del fabbisogno giornaliero) calcio e vitamina E.

Insomma, contengono tutta una serie di elementi in grado di sostenerci nell’attività quotidiana. I benefici per la salute poi rappresentano il loro punto forte. Le mandorle sono infatti in grado di offrirci grazie ai grassi insaturi, la possibilità di ridurre il colesterolo LDL nel sangue. Riuscendo così ad avere una maggiore protezione nei confronti delle malattie cardiovascolari.

Tante calorie ma tanti nutrienti

Sono molto caloriche, è vero: ma queste piccole perle di salute ci aiutano anche a favorire il controllo del peso grazie alle fibre e le proteine che aumentano il senso di sazietà. E non solo: diversi studi hanno dimostrato che il consumo di questo alimento consente di regolare i livelli di glucosio nel sangue, mantenendoli più stabili. Una qualità perfetta per tutti coloro che soffrono di diabete di tipo 2.

La vitamina E che contengono non solo riesce a preservare la salute della pelle mantenendola idratata e combattendo l’invecchiamento, ma funziona come un ottimo boost per il sistema immunitario. E per la protezione dai radicali liberi e dai danni che in questi causano.

Le mandorle hanno un pregio molto particolare: quello di poter essere inserite all’interno della dieta senza problemi. Possono essere utilizzate come uno snack sano di metà mattinata ma anche essere inserite nell’insalata una volta tostate. Sotto forma di burro sono un’alternativa ottima al burro di arachidi e per essere usate sul pane tostato. Più generalmente possono essere utilizzati come condimento.

Tutto ciò mostra come le mandorle siano un alimento perfetto da essere inserito in qualsiasi tipo di dieta, a patto ovviamente che vengano consumate con giudizio e facendo attenzione alle quantità. È davvero un peccato rinunciare ai loro benefici.

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