Zuccheri, dolci e e bevande zuccherate: nei giusti limiti
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Zuccheri, dolci e e bevande zuccherate: nei giusti limiti

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Zuccheri, dolci e bevande zuccherate: nei giusti limiti
Come e perché metterla in pratica?


Perché limitare l'assunzione di zuccheri semplici?

Gli zuccheri, o carboidrati semplici, appartengono alla classe dei carboidrati, hanno sapore dolce e sono assorbiti molto rapidamente dal nostro organismo, a differenza dei carboidrati complessi che sono a lento assorbimento. 
Il fatto che gli zuccheri siano assorbiti così rapidamente comporta, soprattutto se sono assunti da soli, un rapido innalzamento della glicemia (la concentrazione di glucosio nel sangue), perciò sarebbe meglio consumarli insieme ad altri alimenti per rallentarne l’assorbimento (utile a questo scopo la fibra alimentare). 
Gli zuccheri semplici non sono di per sé dannosi, vanno però consumati con moderazione (non devono superare il 10-15% dell’apporto calorico giornaliero) e tenendo conto del fatto che apportano energia solitamente senza avere un buon potere saziante. 


Dove troviamo gli zuccheri?

Le fonti principali di zuccheri sono il comune zucchero da tavola (saccarosio), ricavato dalla barbabietola o dalla canna da zucchero, la frutta (contenente fruttosio), il miele (contenente saccarosio, glucosio e fruttosio), il latte (che contiene il lattosio), i dolci (preparati con ingredienti vari e zucchero) e le bevande zuccherate

  • i prodotti da forno, apportano oltre agli zuccheri semplici anche carboidrati complessi e altri nutrienti risultando perciò più equilibrati dal punto di vista nutrizionale
  • caramelle e bibite zuccherate, contengono esclusivamente saccarosio, perciò risultano meno equilibrati e vanno limitati  maggiormente
  • per quanto riguarda i succhi di frutta è preferibile consumare quelli senza zucchero aggiunto ricordando che non sono comunque privi di zucchero, in quanto contengono gli zuccheri naturalmente presenti ella frutta, e forniscono una certa quantità di energia
  • una certa attenzione va posta nel consumo dei cosiddetti alimenti light senza zucchero, infatti non sempre questi alimenti sono anche a basso apporto calorico; molte volte contengono notevoli quantità di grassi, perciò è sempre bene leggere l’etichetta



Quali regole dobbiamo seguire nell'alimentazione quotidiana?


  • Modera il consumo di alimenti e bevande dolci (quando hai sete bevi acqua)
  • Non consumare quotidianamente bevande zuccherate e non eccedere nel consumo di succhi di frutta (preferisci la frutta fresca intera, è quella da preferire così non perdiamo le fibre, oppure in alternativa consumala spremuta o centrifugata)
  • Limita il consumo di caramelle, gomme da masticare, torroni e altri alimenti con notevoli quantità di saccarosio e che vedono lo zucchero come ingrediente principale (in questi casi l'assorbimento dello zucchero è particolarmente rapido)
  • Tra i dolci preferisci i prodotti da forno più semplici, come biscotti e torte non farcite
  • Per la colazione di tutti i giorni preferisci prodotti da forno con pochi zuccheri e pochi grassi, alimenti che abbiano un buon contenuto di fibre (in modo che l'indice glicemico non sia troppo alto), alimenti poco elaborati: cereali semplici (magari integrali), muesli, biscotti secchi, fette biscottate, 1 fetta di pane con poca marmellata (alterna i prodotti da forno raffinati con quelli integrali)
  • Modera il consumo di marmellate, miele e creme dolci da spalmare, abbinandole sempre comunque ad alimenti contenenti carboidrati complessi e se possibile ad elevato contenuto di fibre (ad esempio pane integrale con 1 velo di miele, fette biscottate integrali con crema di nocciole, crostata con farina integrale)
  • Non eccedere con il consumo di sostitutivi dello zucchero, controlla in etichetta il tipo di edulcorante contenuto nei prodotti che consumi e segui le avvertenze.    


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