Alimenti che aiutano la digestione
Come aiutare la digestione? E come stimolarla? Risponde il nostro biologo nutrizionista
La digestione è un processo fisiologico molto importante e da non sottovalutare. Per ottenere una buona digestione dei cibi è bene seguire delle semplici regole.
Innanzitutto è buona norma associare i cibi in maniera corretta, al fine di evitare un rallentamento della digestione. Prima di analizzare queste semplici regole bisogna prestare attenzione all’introito calorico del singolo pasto che non deve mai essere troppo abbondante.
E’ indispensabile dividere l’introito calorico giornaliero in 5 pasti: colazione, spuntino di metà mattina, pranzo, spuntino pomeridiano e cena.
La suddivisione delle calorie prevede un 20% del fabbisogno energetico da concentrare alla colazione, un 10 % da dividere tra i due spuntini, un 40% al pranzo e infine un 30% alla cena.
In questo modo si distribuiscono le calorie in maniera corretta, al singolo momento della giornata, rispettando il famoso detto “Fai una colazione da re, un pranzo da principe e una cena da povero”. Inoltre, in questo modo, si evita di fare singoli pasti troppo abbondanti, facilitando i processi digestivi.
Per quanto riguarda le associazioni tra alimenti, bisogna evitare di assumere bevande alcoliche (vino e birra) in concomitanza di pasti prevalentemente glucidici.
Questo perché l’alcool aumenta l’acidità gastrica e rallenta la digestione degli amidi che necessitano di un ambiente alcalino. Inoltre è bene non associare fonti proteiche di diversa natura (animali/vegetali) in quanto viene rallentata la digestione di entrambe.
Infine è bene proporzionare correttamente il singolo pasto in modo da non superare il 25% di grassi, i quali si digeriscono molto lentamente: infatti, assumere pasti ricchi di grassi, ne rallenta inevitabilmente la loro digestione.
Bisogna anche cercare di preferire condimenti a crudo, in quanto più digeribili di fritti e soffritti.
Un’altra regola è quella di non esagerare con il consumo di zuccheri semplici, in quanto aumentano l’infiammazione intestinale e ostacolano la normale digestione. Andrebbero evitati i dolci a fine pasto e bisognerebbe concentrare gli alimenti zuccherini a colazione, che è l’unico momento in cui fanno meno danni: a colazione abbiamo bisogno di energia immediata per affrontare la giornata!
Concludiamo parlando di tutti quei cibi che stimolano la digestione. Distinguiamo 3 categorie:
1. Cibi amari ad azione eupeptica: promuovono la secrezione salivare e gastrica, facilitando i processi digestivi. Stimolano anche la secrezione biliare e promuovono la rimozione dei gas intestinali. Fanno parte di questa categoria china, foglie di carciofo, genziana, centaurea, quassio, luppolo, zenzero, scorze di agrumi.Bevande a base di estratti di queste piante favoriscono la digestione preparando lo stomaco a questo processo.
2. Cibi ad azione coleretica: stimolano la secrezione di bile nelle cellule epatiche e favoriscono il flusso biliare verso l’intestino. In questo modo aumenta la capacità digestiva specialmente dei grassi. Fanno parte di questa categoria la curcuma, il carciofo e il tarassaco.
3. Cibi ad azione carminativa: limitano la formazione e la permanenza di gas a livello gastrico e intestinale. In questo modo si facilita la digestione. Fanno parte di questa categoria il finocchio, il cumino e l’anice.
Alcuni di questi cibi esercitano più azioni ed è difficile inquadrarli in una singola categoria.
A prescindere dai singoli cibi, per favorire una corretta digestione è indispensabile seguire un’alimentazione corretta e proporzionata sia a livello calorico che di macro e micronutrienti. Solo così si evitano pesantezze di stomaco e dispepsia (difficoltà digestiva).
Inoltre è bene non coricarsi subito dopo aver mangiato ma cercare di muoversi un po’, in quanto il movimento (senza esagerare) stimola i processi digestivi.
Bibliografia:
Ganong WF, Barrett KE. 2005. Review of medical physiology. LMP ed.
Aldo Mariani Costantini, Carlo Cannella, Giovanni Tomassi. 2006. Fondamenti di Nutrizione Umana, Il Pensiero Scientifico Editore
Silverthorn DU. 2010. Fisiologia umana. Un approccio integrato. Pearson Editore
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