Olive nella dieta, quante?

di

Quante olive possiamo consumare all’interno della nostra dieta? Questo gustoso sfizio è spesso protagonista dei nostri aperitivi e può essere consumato praticamente da tutti. Facendo però attenzione in alcuni casi.

i benefici del consumo di olive

Le olive sono un ingrediente molto versatile e buono da utilizzare in cucina. E difficilmente si riesce a farne a meno, soprattutto se si è appassionati di specifiche ricette. Dobbiamo riconoscere comunque che al netto dell’attenzione che dobbiamo fare, per quel che riguarda le calorie, si parla di un alimento che ha importanti proprietà benefiche.

Quando parliamo di olive, parliamo di un prodotto che contiene diversi lipidi tra i quali spicca l’acido oleico. Lo stesso che ritroviamo nell’olio extravergine di oliva, tra i pilastri della dieta mediterranea. L’acido oleico è un grasso monoinsaturo e come tutti quelli della sua tipologia è in grado di aiutarci a regolare il profilo lipidico e di conseguenza il colesterolo.

Cosa significa questo? Che le olive possono aiutarci a prenderci cura del sistema cardiovascolare e del cuore mangiando. Non dobbiamo dimenticare che parliamo di un alimento ricco di antiossidanti, polifenoli, vitamina E, perfetti per combattere l’infiammazione nell’organismo. Completano il quadro sostanze come vitamina C, vitamina A, calcio e ferro.

Insomma, forniscono diversi nutrienti importanti per l’organismo. Ma allo stesso tempo, inserite nella nostra dieta, devono essere consumate nelle giuste quantità e con la giusta attenzione. Soprattutto perché sono considerabili una fonte calorica abbastanza importante. Esse contengono 115 calorie per 100 grammi ma soprattutto essendo molto grasse, nonostante la presenza di acidi grassi monoinsaturi, è necessario consumarle con giudizio.

Quante mangiarne al giorno

Quante olive mangiare quindi giornalmente per non esagerare e fornire al nostro organismo quello di cui ha bisogno attraverso questo alimento? Gli esperti consigliano di consumarne 5 o 6 al giorno di media grandezza e naturali. E di tenersi il più possibile lontani da quelle in salamoia o pre-condite. Anche perché in quel caso ovviamente entrano in gioco i conservanti e un potenziale eccesso di sodio.

Non dobbiamo dimenticare che le olive sono una fonte lipidica molto importante e di conseguenza dovrebbero essere abbinate nella dieta con alimenti che non contengono molti grassi. Per questa ragione bisognerebbe evitare l’accoppiamento con carne di maiale e favorire quello con carni bianche e magre. Vanno bene inoltre con la pasta e all’interno dell’insalata.

Se pensiamo alla pizza, tutto dipende effettivamente da quante calorie rischiamo di assumere. La maggior parte degli esperti, pur dando il via libera perché effettivamente non si modificherebbe eccessivamente l’equilibrio calorico, suggeriscono però di non esagerare nelle dosi.

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