Dopo pranzo capita spesso di essere assaliti dalla cosiddetta sonnolenza post prandiale, comunemente conosciuta come “abbiocco”, della quale molte persone sono afflitte. Se da una parte è normale che l’organismo spenda molte energie con la digestione, in realtà non dovremmo sentire questa sonnolenza che in alcune persone è particolarmente acute. Scopriamo il motivo e come si può porre rimedio.
Sonnolenza post prandiale, le cause
Il motivo per cui dopo pranzo avvertiamo la sonnolenza è ricercarsi nel carico glicemico, ovvero la misura di quanto quello che mangiamo fa salire la concentrazione di glucosio nel sangue provocando l’innalzamento dell’insulina in modo da far abbassare la glicemia. Attenzione, però, a non confondere il carico glicemico con l’indice glicemico, in quanto si tratta di due valori diversi.
Un pasto ad alto carico glicemico provoca un innalzamento della glicemia e, quindi l’organismo fa entrare in gioco l’insulina per abbassarla, provocando così una forte sensazione di stanchezza.
Ovviamente per tenere sotto controllo il carico glicemico bisogna stare attenti alle quantità ma anche al tipo di alimento; pane, pasta, focacce ma anche dolci e zuccheri raffinati possono far alzare il carico glicemico e quindi provocare la sonnolenza post prandiale.
Sonnolenza post prandiale, i rimedi
Il rimedio più efficace contro la sonnolenza post prandiale è tenere sotto controllo il carico glicemico, consumando dei pasti che non alzino troppo il livello della glicemia nel sangue e inneschino, quindi, l’azione dell’insulina.
L’ideale sarebbe iniziare il pasto con una porzione di verdure crude e cotte, molto digeribili e sazianti e ricche di fibre; poi abbinate i cereali alle proteine: anche in questo caso vi potrete saziare facilmente e, allo stesso tempo tenere basso il carico di glicemico. Sì anche ai legumi, naturalmente ricchi di fibre e di antiossidanti; bene anche le proteine animali ma non ai latticini perché provocano un forte rilascio di insulina.
Infine, sfatiamo un mito piuttosto diffuso: per combattere la sonnolenza post prandiale non basta prendere un caffè, anzi: l’eventuale cucchiaino di zucchero che userete per dolcificare vi potrebbe provocare sonnolenza ancora maggiore.
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