Papaya: calorie, valori nutrizionali e proprietà

Papaya calorie valori nutrizionali ricette light

La papaya o papaia è un frutto tropicale originario dell’America centrale, molto simile al melone. Si presenta come una grossa bacca arrotondata, di colore verde-giallo e dalla polpa di colore arancio, ricca di semini marrone scuro ricoperti da mucillagine. Vediamo insieme quali sono le calorie, i valori nutrizionali e le proprietà.

Papaya: calorie e valori nutrizionali

  • Calorie: 43.00 kcal
  • Grassi: 0.26 g    
  • Carboidrati: 10.82 g       
  • Proteine: 0.47 g              
  • Fibre: 1.70 g
  • Zuccheri: 7.82 g
  • Acqua: 88.06 g                 
  • Amido: 0.00 g                   
  • Ceneri: 0.39 g

Minerali

  • Calcio: 20 mg
  • Sodio: 8 mg
  • Fosforo: 10 mg
  • Potassio: 182 mg
  • Ferro: 0.25 mg
  • Magnesio: 21 mg
  • Zinco: 0.08 mg
  • Rame: 0.04 mg
  • Manganese: 0.04 mg
  • Selenio: 0.60 mcg

Vitamine

  • Vitamina A IU: 950.00 IU
  • Vitamina A, RAE: 47.00  mcg_RAE
  • Vitamina B1: 0.02 mg
  • Vitamina B2: 0.03 mg
  • Vitamina B3: 0.36 mg
  • Vitamina B5: 0.19 mg
  • Piridossina: 0.04 mg
  • Acido Folico: 0.00 mcg
  • Folato alimentare: 37.00 mcg
  • Folato, DFE: 37.00 mcg_DFE      
  • Folati, totali: 37.00 mcg
  • Acido ascorbico (vit. C): 60.90 mg
  • Vitamina E: 0.30 mg
  • Vitamina K: 2.60 mcg
  • Colina: 6.10 mg
  • Carotene, beta: 274.00 mcg
  • Carotene, alfa: 2.00 mcg
  • Criptoxantina, beta: 589.00 mcg
  • Licopene: 1828.00 mcg
  • Luteina + zeaxantina: 89.00 mcg
  • tocoferolo beta: 0.02 mg
  • tocoferolo gamma: 0.09 mg
  • tocoferolo delta: 0.01 mg

Grassi

  • Colesterolo: 0.00 mg
  • Acidi grassi monoinsaturi: 0.07 g
  • Acidi grassi polinsaturi: 0.06 g
  • Acidi grassi saturi: 0.08 g

Aminoacidi

  • Acido aspartico: 0.03 g
  • Acido glutammico: 0.01 g
  • Alanina: 0.01 g
  • Arginina: 0.01 g
  • Fenilanina: 0.01 g
  • Glicina: 0.02 g
  • Isoleucina: 0.01 g
  • Istidina: 0.01 g
  • Leucina: 0.02 g
  • Lisina: 0.03 g
  • Prolina: 0.01 g
  • Serina: 0.01 g
  • Tirosina: 0.01 g
  • Treonina: 0.01 g
  • Triptofano: 0.01 g
  • Valina: 0.01 g

Zuccheri

  • Destrosio: 4.09 g
  • Fruttosio: 3.73 g

Papaya: proprietà

La papaya è un frutto poco calorico e molto dissetante. Può essere consumato tranquillamente anche se si segue una dieta ipocalorica. La sua polpa, inoltre, contiene un enzima, la papaina, che, al pari della bromelina nell’ananas, favorisce la digestione delle proteine. La papaya è anche un potente antiossidante naturale poiché è molto ricca di vitamina C e betacarotene, il precursore della vitamina A. Inoltre, grazie alle sue proprietà diuretiche è ottima contro la cellulite.

Come scegliere e consumare la papaya

Ci sono due varietà di papaya, la Solo e la Messicana. La Solo è simile a una pera, e ha la buccia di colore giallo-verde mentre la polpa è giallo-arancione o rosa. La Messicana è meno dolce della Solo e soprattutto molto più grande, tanto che può pesare fino a 10 volte di più. La buccia è più verde che gialla, la polpa è di color salmone o arancione chiaro. Nei supermercati ben forniti si trovano entrambe le varietà. La papaya si può acquistare tutto l’anno, ma è importante scegliere solo i frutti con la buccia di colore giallo e leggermente più morbida al tatto. I frutti totalmente verdi o troppo duri sono indicati solo alla cottura o per arricchire un’insalata. La papaya non ancora matura va lasciata a temperatura ambiente, se desiderate che maturino più in fretta, mettetela in una busta assieme a frutta come le mele, le pere o le banane per un giorno o due. La papaya già matura va conservata in frigo e consumata entro pochi giorni.

È ottima in una macedonia, sotto forma di smoothie e di frullato o anche da sola. Uno dei modi più facili di mangiarla è quella di sbucciarla e affettarla come fosse un melone, cioè lavata e tagliata longitudinalmente, ripulita da semi e poi mangiata a fette. In alternativa, soprattutto se servite del gelato alla frutta, ricavare delle piccole palline con uno scavino e decorate le coppe.

Attenzione a non confondere la papaya con la papaya fermentata, che invece si ottiene a partire dal frutto maturo ma ancora verde, di cui si utilizzano la polpa, i semi, la buccia e le foglie, attraverso un processo di fermentazione ad opera di lieviti e batteri. Chiaramente, la papaya fermentata così ottenuta presenta caratteristiche diverse rispetto all’estratto, poiché non contiene più papaina, vitamine, aminoacidi, ma risulta ricco in oligosaccaridi ed altre sostanze a cui vengono attribuite proprietà immunostimolanti e antiossidanti. La papaya fermentata, infatti, viene reclamizzata come miracoloso integratore anti-aging. Tuttavia i suoi presunti benefici non sono stati verificati da studi clinici significativi. 

Photo Credit| Thinkstock

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