Assunzione di acidi grassi omega-3 nello sportivo
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Assunzione di acidi grassi omega-3 nello sportivo

Abbiamo detto che lo sportivo dovrà porre particolare attenzione ad alcuni aspetti riguardanti la propria alimentazione:
Per ciò che riguarda il come è importante che lo sortivo introduca le giuste quantità di acqua per garantire un'ottimale idratazione oltre alla giusta quantità di macronutrienti (carboidrati, grassi e proteine) e micronutrienti (vitamine e sali minerali); vedremo ora l'importanza di introdurre adeguate quantità di acidi grassi omega-3.
Cosa sono gli acidi grassi?
Gli acidi grassi sono i costituenti principali di quasi tutti i lipidi e vengono classificati in base alla lunghezza della catena che li compone e al numero e alla posizione di eventuali doppi legami; la classificazione distingue acidi grassi saturi, monoinsaturi e polinsaturi. Gli acidi grassi saturi non hanno doppi legami, gli acidi grassi monoinsaturi hanno un solo doppio legame, gli acidi grassi polinsaturi hanno più di un doppio legame.

Perché è importante introdurre gli acidi grassi omega-3 con gli alimenti?
Alcuni acidi grassi polinsaturi non possono essere sintetizzati dal nostro organismo, sono detti pertanto essenziali e devono essere introdotti con gli alimenti: tra questi troviamo l'acido linoleico (della serie omega-6) e l'acido linolenico (della serie omega-3). 
Dall'acido linolenico (appartenente alla serie omega-3) derivano l'acido eicosapentanoico (EPA) e l'acido docosaesanoico (DHA); questi acidi grassi sono utili nella prevenzione cardiovascolare e sono importanti in generale per l'integrità delle membrane cellulari e in particolare per lo sviluppo e il funzionamento del sistema nervoso e della retina, per il corretto funzionamento del sistema immunitario e perché in grado di attenuare i processi infiammatori.

Perché un'adeguata introduzione di acidi grassi omega-3 è importante per chi pratica attività fisica?
Abbiamo detto che gli acidi eicosapentanoico e docosaesanoico sono importanti per il funzionamento del sistema nervoso e del sistema immunitario e per l'azione antinfiammatoria; queste funzioni ovviamente sono importanti per chiunque ma possiamo dire che chi pratica attività fisica trarrà beneficio da un buon funzionamento del sistema nervoso, in grado di favorire un buon livello di concentrazione e buoni riflessi, e da un buon funzionamento del sistema immunitario; nello sportivo è anche particolarmente importante l'azione antinfiammatoria

Dove troviamo gli acidi grassi omega-3?
Abbiamo detto che gli acidi grassi omega-3 devono essere assunti attraverso la dieta; li troviamo soprattutto nei seguenti alimenti:
  • pesce - soprattutto pesce azzurro e pesci grassi (come il salmone, gli sgombri, il tonno le sardine e le alici)
  • frutta secca in guscio - in particolare noci
  • semi oleaginosi - soprattutto semi di lino (che devono essere però macinati perché gli omega-3 che contengono siano assorbiti)
  • oli vegetali - in particolare olio di lino (ottenuto dalla spremitura a freddo dei semi di lino)
  • legumi

L'introduzione regolare delle fonti vegetali di omega-3, e in particolare dell'olio di lino (molto deteriorabile, è importante che venga conservato in frigo), è particolarmente importante per chi segue una dieta vegetariana.
In caso di introduzione inadeguata con la dieta (l'ideale sarebbe assumere pesce almeno 3 volte alla settimana o fonti vegetali di omega 3 quotidianamente, ad esempio introducendo ogni giorno almeno 1 c di olio di semi di lino e 1 porzione di frutta in guscio) è possibile fare ricorso ad alimenti arricchiti con omega 3 o a veri e propri integratori alimentari.


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