Le uova, si può dire da sempre, sono al centro di una diatriba, che si conclude con il solito interrogativo: fanno bene o fanno male alla salute? Che che se ne dica, le uova hanno indiscusse proprietà nutritive, e anche un buon potere saziante, caratteristica, quest’ultima da non sottovalutare quando si segue una dieta dimagrante. E con il colesterolo, come la mettiamo? Niente paura, basta non esagerare, 1 solo al giorno e per non più di 4 volte alla settimana.
Le uova, infatti, sono un alimento molto completo e concentra in circa 80 Kcal proteine di ottima qualità, preziosi aminoacidi, minerali e vitamine, soprattutto del gruppo B. Ma non è tutto. Secondo una ricerca pubblicata dall’International Journal of Food Sciences and Nutrition le uova sono in grado di dare un senso di sazietà maggiore rispetto a quello di un pasto con lo stesso apporto calorico, ma più ricco di carboidrati.
E’ vero, però, che le uova restano tra gli alimenti che contengono più colesterolo in assoluto, circa 185 mg per un uovo medio. Diverse ricerche, da ultimo uno studio revisionale pubblicato su Canadian Journal of Cardiology, hanno dimostrato che le uova (fino a 1 al giorno) non hanno alcun effetto negativo su persone sane, tuttavia, per chi è affetto da diabete o altre patologie, possono aumentare in modo significativo il rischio cardiovascolare.
Come ha precisato la professore di Scienze e tecniche dietetiche applicate all’Università di Pavia Mariangela Rondanelli:
Ogni individuo risponde in modo diverso all’assunzione del colesterolo alimentare, in base alla capacità individuale di tenere il colesterolo ematico sotto controllo. In generale, l’American Heart Association consiglia per le persone sane di mantenere il consumo di colesterolo al di sotto dei 300 mg al giorno, che scendono a 200 mg per chi ha alti livelli di colesterolo LDL, il cosiddetto colesterolo cattivo, è affetto da diabete o da patologie cardiovascolari.
Sfatato il mito che le uova facciano male sempre e comunque, è bene precisare che consumarne 2 è decisamente troppo, meglio limitarsi ad 1 solo al giorno, e per non più di 4 volte a settimana. Per preparare le classiche uova strapazzate e aumentarne il volume, al massimo, si può aggiungere l’albume, che come sappiamo è ricco di proteine, ma non di colesterolo, prerogativa assoluta del tuorlo.
Calorie uova e valori nutrizionali
- Calorie: 130 kcal (100 g, 1 uovo è pari a 80 kcal)
- Grassi: 9.51 g
- Carboidrati: 0.72 g
- Proteine: 12.56 g
- Fibre: 0 g
- Zuccheri: 0.37 g
- Acqua: 76.15 g
- Ceneri: 1.06 g
Minerali
- Calcio: 56 mg
- Sodio: 142 mg
- Fosforo: 198 mg
- Potassio: 138 mg
- Ferro: 1.75 mg
- Magnesio: 12 mg
- Zinco: 1.29 mg
- Rame: 0.072 mg
- Fluoro: 1.1 mcg
- Manganese: 0.028 mg
- Selenio: 30.7 mcg
Vitamine
- Retinolo (Vit. A): 160 mcg
- Betaina: 0.6 mg
- Vitamina A, IU: 540 IU
- Vitamina A, RAE: 160 mcg_RAE
- Tiamina (Vit. B1): 0.04 mg
- Riboflavina (Vit. B2): 0.457 mg
- Niacina (Vit. B3): 0.075 mg
- Acido Pantotenico (Vit. B5): 1.533 mg
- Piridossina (Vit. B6): 0.17 mg
- Acido folico (Vit. B9 o M o Folacina): 0 mcg
- Folato alimentare: 47 mcg
- Folato, DFE: 47 mcg_DFE
- Folati, totali: 47 mcg
- Cobalamina (Vit. B12): 0.89 mcg
- Vitamina B-12, aggiunta: 0 mcg
- Acido ascorbico (Vit. C): 0 mg
- Vitamina D (D2+D3): 2 mcg
- Vitamina D3: 2 mcg
- Colecalcifenolo (Vit. D): 82 IU
- Alpha-tocoferolo (Vit. E): 1.05 mg
- Vitamina E, aggiunta: 0 mg
- Fillochinone (Vit. K): 0.3 mcg
- Colina totale (Vit. J): 251.1 mg
- Carotene, beta: 0 mcg
- Carotene, alfa: 0 mcg
- Criptoxantina, beta: 9 mcg
- Luteina + zeaxantina: 503 mcg
- Tocoferolo beta: 0.01 mg
- Tocoferolo gamma: 0.5 mg
- Tocoferolo delta: 0.06 mg
Grassi
- Acidi grassi, monoinsaturi: 3.658 g
- Acidi grassi, polinsaturi: 1.911 g
- Acidi grassi, saturi: 3.126 g
- Acidi grassi, trans: 0.038 g
- Acidi grassi, trans-monoenoici: 0.026 g
- Acidi grassi, trans-polienoico: 0.012 g
- Colesterolo: 372 mg
Amminoacidi
- Acido aspartico: 1.329 g
- Acido glutammico: 1.673 g
- Alanina: 0.735 g
- Arginina: 0.82 g
- Cisteina: 0.272 g
- Fenilalanina: 0.68 g
- Glicina: 0.432 g
- Isoleucina: 0.671 g
- Istidina: 0.309 g
- Leucina: 1.086 g
- Lisina: 0.912 g
- Metionina: 0.38 g
- Prolina: 0.512 g
- Serina: 0.971 g
- Tirosina: 0.499 g
- Treonina: 0.556 g
- Triptofano: 0.167 g
- Valina: 0.858 g
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