7 regole per depurare il nostro organismo
Il nostro corpo ha bisogno di depurarsi… vediamo come fare
Si legge spesso su internet e su riviste poco specialistiche di diete detossificanti, le famose “detox diets”. Di solito sono regimi alimentari e comportamentali drastici che causano più danni che altro e aiutano poco a risolvere le problematiche legate all’eccesso di tossine nel nostro organismo.
Una review del 2014 e pubblicata sul Journal of Human Nutrition Diet ha messo in evidenza come questo tipo di diete siano scarsamente efficaci. Ma cerchiamo di capire meglio cosa si intende per tossina e se ci sono effettivamente dei rimedi sicuri per detossificare il nostro organismo.
Le tossine sono degli agenti esogeni che vengono introdotti con l’aria che respiriamo, con il cibo che mangiamo e l’acqua che beviamo.
Un cibo di ottima qualità è generalmente povero di tossine ma alcune di esse vengono naturalmente prodotte in seguito all’attività metabolica: un esempio sono gli scarti azotati prodotti dal metabolismo delle proteine. Inoltre alcune “tossine” le ingeriamo volontariamente quando assumiamo alcool, mangiamo cibi troppo grassi e/o che hanno subito metodi di cottura ad alte temperature (fritture, grigliature, etc.).
Insomma, evitare di assumere tossine quando si mangia è pressoché impossibile. Fortunatamente ci sono dei meccanismi fisiologici volti ad eliminare queste sostanze dal circolo sanguigno e distinguiamo generalmente tre vie:
1) Eliminazione attraverso le vie urinarie
2) Eliminazione attraverso la via fecale
3) Eliminazione attraverso il sudore
Tutte e tre queste vie sono importanti per depurare il sangue e l’organismo dalle tossine.
Detto questo possiamo elencare 7 regole detossificanti:
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Alimenti di facile digestione: da preferire alimenti poveri in grassi animali e in proteine. Questo per evitare di affaticare i due organi deputati alla detossificazione: fegato e reni.
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Abuso di alcool: anche l’alcool è una sostanza tossica che va ad affaticare il fegato, deputato al suo metabolismo e alla sua rimozione dall’organismo.
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Ridotto contenuto calorico: bisogna prestare attenzione alla quota calorica dei cibi che ingeriamo. Bisogna sempre evitare abbuffate e cercare di mangiare meno. Non significa privarsi di tutto ma ridurre le quantità.
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Alimenti vegetali e ricchi di fibra: alimenti di questo tipo sono ricchi di sostanze che stimolano l’attività epatica e aiutano la digestione (vedi articolo “Alimenti che stimolano la digestione). Inoltre un alto contenuto di fibre aiuta l’attività intestinale e favorisce l’eliminazione di tossine anche attraverso la via fecale.
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Uova e pesce: sebbene bisogna cercare di ridurre l’introito di proteine, ci sono alcuni alimenti che, con moderazione, andrebbero mangiati. Uova e pesce sono un’ottima fonte di proteine facilmente digeribili e che contribuiscono al fabbisogno proteico giornaliero che si aggira intorno a 0,90 g/kg/die, per un individuo adulto.
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Cibi diuretici: asparagi, ananas, sedano, prezzemolo, tarassaco, etc.
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Idratazione: prestare molta attenzione all’idratazione. Un organismo ben idratato è un organismo in salute. Inoltre assumere 1,5/2 litri di acqua al giorno stimola la diuresi e quindi la funzionalità renale, una delle tre vie di detossificazione che sono naturalmente presenti nel nostro organismo.
Quindi per detossificare il nostro corpo non affidiamoci a diete improvvisate, drastiche e monoalimento (come la dieta della mela o la dieta del finocchio), non seguiamo consigli fantasiosi e che rischiano di mettere in serio pericolo la nostra salute.
Basta prestare attenzione alla qualità e quantità dei cibi che mangiamo e cercare di seguire il più possibile i principi per una sana e corretta alimentazione, che vede nella dieta di tipo mediterraneo la sua massima espressione.
Bibliografia:
Klein AV, Kiat H. 2014. Detox diets for toxin elimination and weight management: a critical review of the evidence. J Hum Nutr Diet. doi: 10.1111/jhn.12286.
LARN – Livelli di Assunzione di Riferimento di Nutrienti ed energia per la popolazione italiana. IV Revisione 2014
INRAN – Linee guida per una sana e corretta alimentazione italiana
Altri articoli consigliati per te:
biologo, biologo nutrizionista, depurare organismo, detossificazione, Paolo Gozzo
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