Con la denominazione di “piramide alimentare” intendiamo una figura grafica che porta in basso quei cibi che andrebbero consumati quotidianamente e via via, salendo, quelli che si dovrebbero consumare sporadicamente per far sì che la propria sia un’alimentazione sana. La piramide alimentare è stata modificata con il passare del tempo, la sua stesura è opera del Dipartimento dell’agricoltura degli Stati Uniti, che l’ha creata per cercare di arginare il problema dell’obesità, che negli Stati Uniti è molto diffuso e le cui conseguenze sono la causa di morte più diffusa tra gli abitanti dell’America del Nord. La frutta, insieme alla verdura, si trova nello scalino più basso di questa piramide, preceduta solo dall’acqua, come alimento. Questo significa ed invita la popolazione mondiale a consumare questi alimenti in modo giornaliero al contrario di altri alimenti di cui è consigliato un impiego moderato o addirittura saltuario. Il loro consumo ci aiuta a garantire il giusto apporto di sali minerali, vitamine ed acqua. Se siamo ben idratati infatti, il nostro organismo funziona meglio. Alla base della piramide, sotto la frase “bere acqua” troviamo dei concetti a cui spesso e volentieri non si dà peso, ma che risultano in realtà fondamentali per raggiungere un benessere psico-fisico. Attività fisica, convivialità, stagionalità e prodotti locali sono assiomi da tenere a mente nella nostra alimentazione quotidiana. Proprio questo concetto di stagionalità sta venendo sempre meno: la frutta ormai non è più tipica di un determinato periodo, ma ogni frutto si trova tutto l’anno. Perché ad ogni periodo corrisponde un differente frutto? Se consideriamo ad esempio frutta e verdura di Luglio, a livello molecolare, possiamo notare che contengono maggiori acqua e sali minerali, utili per contrastare in modo migliore il periodo caldo. I frutti estivi sono tutti gialli o rossi, indice della presenza di vitamina A. Il meccanismo di produzione della melanina è utile per proteggerci dall’aggressività dei raggi solari: frutta e verdura di questo periodo sono validi per incrementare questo meccanismo. I frutti rossi possiedono inoltre antocianine, che agiscono sui vasi capillari e sulle vene andando a fortificarne le pareti. Il gonfiore degli arti inferiori, tipico di questo periodo, riesce ad essere così modulato. Quando si acquista un prodotto di stagione dobbiamo sapere che stiamo comprando un prodotto che dal punto di vista qualitativo ha la maggiore espressione dei suoi nutrienti e proviene da una pianta più forte che ha rispettato i suoi cicli vitali. Il tutto significa che la terra è stata concimata con meno concime di sintesi (come nitrati) e che avremo un prodotto la cui pianta non ha avuto bisogno di ingenti quantità di pesticidi o antiparassitari o sostanze anticrittogamiche, ma soprattutto che il prodotto non ha dovuto percorrere 9000km perché invece è stato coltivato a 400 metri da casa (costo inferiore). In linea generale si può dire che tanto più le produzioni sono distanti dalla nostra regione, tanto minori sono le garanzie di qualità e freschezza. Vanno tenute in debita considerazione le modalità di coltivazione, quando effettuato al di fuori della stagiona naturale o con metodi artificiali e di conservazione, come il lungo mantenimento nelle celle frigorifere con utilizzo di atmosfere modificate o controllate. Questi due fattori possono incidere sulla qualità organolettica e nutrizionale del prodotto. Alimenti che si trovano in un periodo anomalo dallo standard vengono definiti primizie. Acquistando prodotti di questo tipo dobbiamo pensare che non avranno un gusto eccezionale, che provengono da una pianta più debole, che sono stati irrorati con fitormoni, come l’etilene, per raggiungere una maturazione forzata ed, infine, che sono ricchi di nitrati perché tenuti in serra o fatti maturare dopo essere stati raccolti. Un nitrato è un composto chimico che contiene ossigeno ed azoto, che serve per costruire proteine. A causa di lunghi tempi di conservazione e di variazione di temperatura a pH acido, diventa nitrito: sostanza tossica che quando incontra l’emoglobina nel sangue, trasportatore di ossigeno verso i tessuti, si sostituisce all’ossigeno. Tutto ciò permette una conversione dell’emoglobina in meta-emoglobina, con la conseguenza che i tessuti non vengono correttamente ossigenati. I prodotti stagionali contengono meno concentrazione di nitrati. I prodotti invernali in particolare hanno una concentrazione maggiore di questi composti rispetto a quelli estivi. Se il prodotto invernale quindi contiene più nitrati non si dovrebbe mangiare più? Certo che no! Madre Natura, fortunatamente, ci ha dato all’interno di una stagionalità frutti con alto, basso e medio tenore di nitrati. Il che significa che non consumare sempre lo stesso frutto e quindi alternare l’alimentazione e variegata favorisce le nostre condizioni di benessere. Inoltre sulla questione “frutta e verdura e nitrati” si è espressa l’EFSA dicendo che sicuramente i benefici portati da questi alimenti sono di sicuro di gran lunga superiori al rischio dovuto al loro consumo per la presenza di nitrati. E’ comunque sempre meglio consigliare e consumare frutta e verdura di stagione ed evitare in ogni modo prodotti confezionati, già tagliati perché ricchi di addensanti e conservanti che interferiscono con il nostro corretto stile di vita. Per concludere inoltre va detto che la frutta fresca ha delle caratteristiche organolettiche ben diverse dal succo di frutta comprato al supermercato o alla centrifuga di frutta. In particolare vitamine e sali minerali presenti nella frutta fresca spesso si perdono con trattamenti tecnologici industriali, frullati e con centrifughe che prevedono un elevato numero di rotazioni o trattamenti a caldo. La frutta fresca inoltre ha una porzione rilevante di fibre alimentari, vantaggiosa per mille altri scopi. Un adeguato apporto di fibra alimentare contribuisce a prevenire condizioni ai limiti con la patologia quali dislipidemie lievi, diverticolosi del colon, stitichezza, sovrappeso o altre situazioni, patologiche, come la malattia coronarica, l’aterosclerosi, il diabete, l’obesità e le altre malattie dismetaboliche, i tumori maligni del grosso intestino, la calcolosi della cistifellea. La frutta è però fonte di zuccheri semplici, quali fruttosio, che bisogna limitare in casi di iperglicemia o diabete. Quindi in conclusione, bisogna assumere frutta fresca, non abbondare, ma limitarsi a uno o due porzioni al giorno per lo più fuori dai pasti e soprattutto prediligere prodotti di stagione.
FRANCESCO SERAFINI
Biotecnologo con laurea magistrale in Biologia Cellulare e Molecolare presso l’Università degli Studi della Tuscia e specializzando in “Scienza dell’Alimentazione e Nutriterapia” presso l’Università degli Studi della Tuscia. Abilitato alla professione di Biologo (sez.A), ha frequentato i corsi di “ Alimentazione pratica nello sportivo” e “Nutrizione ed integrazione nel paziente oncologico II ” presso Scuola di Nutrizione Salernitana ed i seminari di “Gravidanza ed Allattamento” e di “Svezzamento e prima infanzia”. Nella sua carriera universitaria si è interessato di “Checkpoint immunologici e regolazione della risposta immune. Blocco del CTLA-4 come nuova strategia di immunoterapia tumorale” e di “Tyrosinase mediated oxidative functionalization in the synthesis of DOPA-derived peptidomimetics with anti-Parkinson activity” nella cui pubblicazione compare come co-autore nella rivista scientifica Royal Society of Chemistry.
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