La dieta bianca previene l’ictus. Non bisogna confondere le indicazioni tipiche dei medici quando si è indisposti (“mangiare in bianco”), con questo regime alimentare. Non è la prima volta che sulle pagine di Dietaland parliamo di colori, ovviamente abbinati alla frutta e alla verdura, per indicare dei consigli alimentari in grado di proteggere anche alcuni aspetti dalla salute. In questo caso il bianco previene l’ictus.
Lo hanno scoperto i ricercatori dell’Università di Wageningen (Paesi Bassi) che hanno analizzato le abitudini alimentari di 20 mila persone per 10 anni. Si tratta di uno studio davvero imponente che ha concentrato la sua attenzione soprattutto sul colore della polpa di frutta e verdura associato alla riduzione del rischio “ictus”. È emerso che 25 grammi di vegetali di questo colore diminuivano la possibilità di avere un ictus di circa il 10%.
Quali sono i frutti e le verdure bianche?
Come abbiamo appena accennato bisogna considerare la polpa e non la buccia. Di questo gruppo fanno parte le più comuni mele e pere, ma anche banane, cavolfiore, cetrioli, funghi, indivia, aglio, cipolle e porri. Il motivo principale sta nella ricchezza di alcuni elementi. Per esempio, le brassicacee (cavoli) e le agliacee (cipolla, aglio e porro) contengono molto zolfo e favoriscono il mantenimento basso dei livelli di colesterolo, tra le principali cause di malattie cardiovascolari.
Un altro elemento interessante è la quercetina, un flavonoide di cui sono ricche mele e pere che ha proprietà antitumorali (agente chemiopreventivo) e cardioprotettive. È contenuto anche in altri vegetali come il sedano, l’uva, la cipolla, il tè verde e nero, i mirtilli e i capperi (questi ultimi non fanno parte del gruppo bianco, ma per quantità rispetto al peso sono sicuramente la fonte più carica di quercetina). Questo flavonoide è presente nella nostra dieta in quantità media pari a 25-30 milligrammi al giorno. Daniele Del Rio, nutrizionista del Dipartimento di Sanità pubblica dell’Università di Parma, ha commentato:
Va però precisato che nello studio olandese il ridotto rischio di ictus valeva per chi consumava più di 170 grammi al giorno di frutta e verdura bianca, equivalenti, per esempio, a una bella mela, alla quale comunque, così come raccomandano le linee guida nutrizionali, vanno sempre aggiunte altre quattro porzioni di frutta e verdura di un colore diverso.
Insomma, seguire il gruppo dei vegetali bianchi non deve però escludere la presenza di tutti gli altri prodotti della terra. Per questo motivo, aggiungiamo a questo post anche un’altra scoperta scientifica che riguarda le verdure a foglia verde, come i broccoli, che garantiscono un corretto funzionamento delle cellule immunitarie dello stomaco e della pelle, note come linfociti intra-epiteliali. Lo sostengono i ricercatori del Babraham Institute di Cambridge.
Il sistema immunitario si protegge con i vegetali a foglia verde
In questo gruppo troviamo, invece, le crocifere come broccoli, cavolini di Bruxelles, cavoli o cavolfiori, ma anche carciofi e avocado. Escludiamo quindi l’insalata e i suoi derivati. Gli studiosi per elaborare questa tesi hanno nutrito un gruppo di cavie eliminando completamente questo tipo di vegetali dalla dieta. Il risultato è stato che, al termine del test, nei topi erano scomparsi quasi l’80% di queste cellule protettive. Sembrerebbe quindi che esista una proteina, il recettore aril-idrocarburo, regolata da delle sostanze presenti nelle crucifere, da cui dipende il numero di linfociti intra-epiteliali presenti nell’organismo.
Le verdure a foglia verde hanno la caratteristica di contenere molti antiossidanti, come quelle bianche, ma sono anche in grado di ridurre la pressione sanguigna e il colesterolo. Inoltre, sono una fonte di calcio, di fibre e di vitamina C. Ma c’è di più. Secondo recenti studi, sono ideali per prevenire il diabete. Ovviamente le loro caratteristiche dipendono anche dal tipo di consumo e di cottura: evitate perciò la pentola a pressione e il microonde, mentre favorite la cucina al vapore e al forno.
[Fonte: Corriere]
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