Zucchero e sale, attenzione alle quantità

In un’alimentazione sana ed equilibrata bisogna prestare attenzione alle quantità di zucchero e di sale presente negli alimenti che assumiamo, sia per evitare problemi di salute che di linea.

Mangiare cibi troppo ricchi di sale provoca problemi di pressione arteriosa e di ritenzione idrica, mentre esagerare con gli zuccheri può causare sovrappeso. Per evitare ciò, quindi, bisogna prestare particolare attenzione alla dieta, evitando di mangiare i cibi troppo ricchi di sale e zucchero, anche quelli che a prima vista sembrano non contenerne o solo in piccola quantità.

La probabilità di ingerire molto sale ce l’ha soprattutto chi mangia spesso fuori casa, infatti, se è abbastanza facile controllare le quantità di sale quando si cucina non lo è quando si pranza al bar o al fast food, in quanto l’apporto di sale è maggiore nei cibi surgelati e precotti o, semplicemente, viene usato in abbondanza per insaporire le portate.

Attenzione anche al pane che, a seconda del tipo, contiene molto sale, quindi, per non eccedere, rispettate le dosi giornaliere raccomandate e preferite i pani senza sale. “Nascondigli” del sale sono anche i biscotti, le merendine confezionate, i formaggi stagionati e, ovviamente i cibi del fast food, come hamburger e patatine.

Per quanto riguarda i salumi, la quantità di sale varia a seconda del tipo di insaccato: ad esempio la mortadella e il prosciutto cotto contengono meno sale del salame e del prosciutto crudo.

Passiamo allo zucchero; la quantità giornaliera raccomandata varia tra i 30 e i 60 grammi, circa cinque o sei cucchiaini; inutile dire che bisogna prestare attenzione alle quantità di zucchero che ingeriamo sia per la salute che per la linea.

Maggiore concentrazioni di zuccheri si trovano nelle merendine confezionate, nei dolci, negli snack, nelle bibite gassate e nei succhi di frutta; ciò non significa abolire del tutto questi alimenti, bensì evitare di consumarne in quantità elevate con relativi problemi di salute e di peso.

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