Mele: calorie, valori nutrizionali e ricette light

Mele calorie valori nutrizionali ricette light

Quando si dice una mela al giorno toglie il medico di torno, non è poi un caso. Facile da reperire in ogni periodo dell’anno, è un vero toccasana per l’intestino, favorisce la diuresi e dà senso di sazietà. Proprio in virtù di quest’ultima caratteristica, oltre al ridotto apporto calorico, viene spesso proposta dagli esperti della nutrizione.

Proprietà della mela

La mela, ricca di vitamine e carboidrati, ma anche Sali minerali è tra i pochi frutti consentiti anche ai diabetici. Contiene, infatti, il fruttosio, uno zucchero che viene metabolizzato senza il ricorso all’insulina. Anche la buccia è un vero toccasana per la salute, poiché è ricca di pectina, una fibra idrosolubile, che tra le altre cose rallenta l’assorbimento degli zuccheri e aiuta a tenere sotto controllo la glicemia. Questo frutto vanta molti benefici, tra cui:

  • Combatte la stanchezza, il nervosismo e l’inappetenza, proteggendo la mucosa intestinale e della bocca e rinforzando unghie e capelli.
  • Favorisce la digestione e contribuiscono a mantenere la corretta acidità dello stomaco.
  • Regolarizza le funzioni intestinali.
  • Placa il senso di fame.
  • Svolge un’azione astringente mangiata cruda, mentre cotta combatte la stitichezza.
  • Contrasta l’azione dei radicali liberi e l’invecchiamento cellulare.
  • Abbassa il livello di colesterolo cattivo e aumenta quello buono.
  • Sbianca i denti.

Calorie e valori nutrizionali

Calorie 49.62 Kcal
Grassi 0.19 g
Carboidrati 12.82 g
Proteine 0.30 g
Fibre 1.64 g
Zuccheri 11.22 g
Acqua 85.76 g
Amido 0.03 g
Ceneri 0.27 g

 

Minerali

Calcio 6.70 g
 Sodio 2.12 g
 Fosforo 10.00 g
 Potassio 112.00 g
 Ferro 0.25 g
 Magnesio 4.38 g
Zinco 0.04 g
Rame 0.06 g
Fluoro 3.30 mcg
Manganese 0.10 g
Selenio 0.23 mcg

 

Vitamine

Betaina 0.25 mg
Vitamina A, IU 38.25 IU
Vitamina A, RAE 2.17 mcg_RAE
Tiamina (Vit. B1) 0.02 mg
Riboflavina (Vit. B2) 0.02 mg
Niacina (Vit. B3) 0.09 mg
Acido Pantotenico (Vit. B5) 0.06 mg
Piridossina (Vit. B6) 0.04 mg
Acido folico (Vit. B9 o M o Folacina) 0.00 mcg
Folato alimentare 1.57 mcg
Folato, DFE 1.57 mcg_DFE
Folati, totali 1.57 mcg
Acido ascorbico (Vit. C) 4.19 mg
Alpha-tocoferolo (Vit. E) 0.15 mg
Fillochinone (Vit. K) 0.98 mcg
Colina totale (Vit. J) 3.05 mg
Carotene, beta 19.75 mcg
Criptoxantina, beta 12.50 mcg
Luteina + zeaxantina 20.75 mcg
       

 

Grassi

Colesterolo 0.00 mg
Fitosteroli 12.00 mg
Acidi grassi, monoinsaturi 0.01 g
Acidi grassi, polinsaturi 0.07 g
Acidi grassi, saturi 0.04 g

 

Zuccheri

Destrosio 2.66 g
Fruttosio 5.94 g
Maltosio 0.02 g
Saccarosio 7.06 g

 

Varietà di mele

  • Renette: è un tipo di mela che si presta molto bene ai dolci, dal colore rosso e verde e dalla forma irregolare.
  • Fuji: è un tipo di mela croccante e dolce, l’aspetto è rotondo, e la buccia è di colore rosso chiaro.
  • Red e Golden Delicious: è un tipo di mela croccante e saporita, dalla buccia di colore rosso nel primo caso e gialla nel secondo, molto profumata e ricca di sostanze antitumorali.
  • Granny Smith: è una varietà di mela molto croccante e di colore verde, ricca di magnesio.
  • Stark delicious: è un tipo di mela dalla polpa friabile e dalla buccia di colore rosso, è molto ricca di carotene.
  • Morgendeft: è una mela molto succosa e dal gusto aromatico, ricca di vitamina C, dalla buccia cerosa di colore giallo-verde caratterizzata da striature rosso fiammante.
  • Royal Gala: è una varietà di mela dal gusto dolce e dalla polpa croccante e succosa. La buccia è di colore rosso.

Ricette con le mele light

Mele cotte al forno

Ingredienti per 4 persone

  • 4 mele Golden
  • Cannella q.b.
  • Succo di ½ limone

Preparazione

  1. Adagiate le mele in un teglia antiaderente e versate il succo di limone diluito in 1 cucchiaio di acqua a temperatura ambiente.
  2. Fate cuocere in forno per 20 minuti a 200°C.

Strudel di mele light

Ingredienti per 6 porzioni

Per l’impasto

  • 150 g di latte scremato
  • 2 cucchiai di olio extravergine di oliva
  • Farina 00 q.b.

Per la farcia

  • 5 mele Golden
  • 100 g di uvetta
  • Cannella q.b.

Preparazione

  1. In una ciotola fate ammollare l’uvetta in acqua calda, poi strizzatela e unitela alle mele tagliate a pezzetti.
  2. Aggiungete un pizzico di cannella e fate riposare per mezz’ora.
  3. Nel frattempo preparate la base mescolando in una ciotola il latte, l’olio e la farina incorporata poco alla volta in modo da formare un panetto.
  4. Infarinate il piano di lavoro e tirate una sfoglia sottile con il mattarello.
  5. Farcite con il composto di mele e chiudete lo strudel.
  6. Pennellate la superficie con latte e zucchero e fate cuocere a 180°C per 25-30 minuti.

Photo Credit| Thinkstock

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