Modelli Alimentari che promuovono la Salute

23/02/2022

d
Alimentazione Salute
10 min reading time

Dalla Teoria al Piatto in Tavola

Introduzione

I modelli dietetici sani possono essere generalmente descritti come quelli ricchi di alimenti che promuovono la salute, inclusi alimenti a base vegetale, frutta e verdura fresca, antiossidanti, soia, noci e fonti di acidi grassi omega-3, a basso contenuto di grassi saturi e trans, proteine ​​di origine animale e zuccheri aggiunti/raffinati. Modelli come questi sono presenti in natura in alcune regioni del mondo e radicati nella tradizione e nelle fonti alimentari locali/regionali, come nel caso delle diete tradizionali mediterranee e asiatiche.
Sono stati sviluppati anche modelli dietetici sani sulla base di studi sull’assunzione di nutrienti e sulle successive misure o risultati sulla salute (ad esempio, le diete DASH e MIND).

 

DIETA MEDITERRANEA

Il Mediterraneo si basa su componenti dei modelli dietetici tradizionali dei paesi euromediterranei e comprende non solo i tipi di alimenti consumati e il loro contributo relativo all’assunzione giornaliera di nutrienti, ma anche un approccio al consumo consapevole di come gli alimenti vengono acquistati (ad es. sostenibilità ed eco-compatibilità), cucinati e mangiati, nonché considerazioni sullo stile di vita come impegnarsi in un’attività fisica regolare, riposare adeguatamente e partecipare attivamente durante la preparazione e la condivisione dei pasti. All’interno del quadro centrale della dieta mediterranea, le variazioni basate sulla geografia e sulla cultura si riflettono nell’enfasi sull’inclusione di prodotti alimentari tradizionali e locali.

 

La base principale dei pasti quotidiani nella dieta mediterranea (figura 1. Piramide alimentare della Dieta Mediterranea) sono i cereali come pane integrale, pasta, cuscus e altri cereali non raffinati ricchi di fibre e una varietà di frutta e verdura di diversi colori e consistenze ad alto contenuto di micronutrienti, fibre e sostanze fitochimiche.
I latticini, preferibilmente yogurt magro, formaggio o altri latticini fermentati, sono raccomandati quotidianamente, ma con moderazione, come fonte di calcio, necessario per la salute delle ossa e del cuore.
L’olio extravergine d’oliva funge da fonte primaria di lipidi alimentari ed è integrato con olive, noci e semi. L‘acqua (1,5–2,0 L/giorno o ~8 bicchieri) è consigliata come principale fonte di idratazione, mentre il vino e altre bevande alcoliche fermentate sono generalmente consentite con moderazione, da consumare ai pasti. Pesce, carne bianca e uova sono le principali fonti di proteine; le carni rosse e le carni lavorate vengono consumate meno frequentemente e in porzioni più piccole. I legumi sono anche una fonte preferita di proteine vegetali.

Inoltre, questa dieta prevede un REGIME LEGGERMENTE IPOCALORICO, quindi con calorie inferiori rispetto al reale fabbisogno giornaliero. I benefici per la salute della dieta mediterranea furono descritti per la prima volta nel 1975 da Ancel Keys, che osservò una riduzione del rischio di malattie cardiovascolari tra le popolazioni il cui modello nutrizionale era coerente con le pratiche delle popolazioni del bacino del Mediterraneo. Da allora, la ricerca ha rivelato gli effetti benefici della dieta mediterranea su un certo numero di malattie non trasmissibili e relative misure sanitarie, comprese le malattie cardiovascolari e cerebrovascolari, il cancro, il controllo glicemico e la funzione cognitiva.

 


DIETA DASH (Approccio dietetico per fermare l’ipertensione)

La dieta DASH prende il nome dallo studio Dietary Approaches to Stop Hypertension, che ha valutato l’influenza di tale modello dietetico sulla pressione sanguigna.
In particolare questo modello prevedeva una dieta ricca di frutta, verdura e latticini a basso contenuto di grassi e che includeva una quantità ridotta di grassi saturi, totali e di colesterolo con contenuto di sodio sotto i 5 g ed i pazienti hanno sperimentato riduzioni della pressione sanguigna significativamente maggiori rispetto ai pazienti che hanno consumato una dieta di controllo con composizione simile ad una dieta tipica americana o ad una dieta ricca di frutta e verdura con un ridotto apporto di snack e dolci.
Uno studio successivo (DASH-Sodium) ha valutato la dieta DASH in confronto ad una dieta di controllo in combinazione con livelli variabili di assunzione di sodio (livello alto, intermedio e basso) ed ha rilevato che la dieta DASH ha ridotto significativamente la Pressione Sistolica in tutte e 3 le diete.

Sebbene la riduzione dell’assunzione di sodio abbia anche ridotto significativamente la pressione sanguigna nel gruppo di dieta di controllo, la dieta a basso contenuto di sodio nella dieta DASH ha suscitato riduzioni più significative.
Inoltre, questi studi hanno ampliato gli impatti positivi della dieta DASH includendo miglioramenti in altri fattori di rischio cardiovascolare o comorbidità (colesterolo lipoproteico a bassa densità [LDL-C], colesterolo totale, sovrappeso/obesità e sensibilità all’insulina) e riduzioni degli esiti avversi come lo sviluppo di malattie cardiovascolari, coronaropatie, ictus, insufficienza cardiaca, sindrome metabolica e diabete (incluso il miglioramento degli esiti della gravidanza nelle donne con diabete gestazionale).

 

DIETA MIND (Intervento dietetico combinato Mediterraneo-DASH per indurre il ritardo Neurodegenerativo)

La dieta MIND combina elementi della dieta mediterranea e DASH con l’obiettivo di sostenere la salute cognitiva durante l’età avanzata. Sia la dieta mediterranea che quella DASH sono state individualmente collegate a risultati cognitivi positivi, inclusa la prevenzione del declino o del deterioramento cognitivo e il miglioramento delle prestazioni cognitive. Due studi di coorte di alta qualità hanno riportato associazioni tra l’aderenza alla dieta MIND e un rischio inferiore del 53% di sviluppare il morbo di Alzheimer e un declino più lento del funzionamento cognitivo, sia generale che all’interno di specifici domini cognitivi (es., memoria episodica, semantica e di lavoro e velocità e organizzazione percettiva), in modo tale che i più alti tassi di aderenza alla dieta MIND fossero associati a funzioni cognitive equivalenti a 7,5 anni di meno.
La dieta MIND si concentra sull‘aumento dell’assunzione di frutta e verdura fresca e sottolinea e incentiva il consumo di cibi sani per il cervello come verdure a foglia verde, noci, bacche, fagioli, cereali integrali, pesce, pollame, olio extravergine d’oliva e vino con moderazione.
Inoltre, sono invece da limitare gli alimenti che si ritiene non siano salutari per il cervello, come carni rosse, burro/margarina, formaggio, pasticcini, dolci e cibi fritti o da fast food.

Costruiti sulla base di fattori di stile di vita positivi, i livelli inferiori indicano il consumo quotidiano di un’adeguata idratazione e di cibi vegetali ricchi di sostanze nutritive, con prodotti di origine animale (carne, pesce e latticini) e dolci che comprendono i livelli più alti della piramide (cioè, articoli consumati meno frequentemente o raramente).

 


PIATTO DELLA SALUTE

Il “Piatto della Salute” è una guida per creare pasti salutari e bilanciati.
Il messaggio principale è quello di cercare di bilanciare nel modo corretto i macronutrienti in ogni pasto della giornata, in modo che assorbimento, digestione e principi nutritivi introdotti siano in perfetta simbiosi. Il piatto rappresenta un pasto equilibrato e salutare capace di saziarci rispettando il buon funzionamento dell’organismo e di prevenire molte patologie del mondo moderno.

È diviso in 4 spicchi, ognuno dei quali rappresenta un alimento proporzionalmente distribuito:

  • Privilegia i cereali integrali e aiuterai la tua salute. Modera quelli raffinati che, nel tempo, possono rendere difficile il controllo del peso e della glicemia.
  • Riduci carne e formaggi. Ricorda che pesce, legumi e uova (2 volte alla settimana) sono ottime alternative e contengono sostanze utili all’organismo. Curati della loro qualità̀ e provenienza.
  • La frutta secca oleosa (mandorle, nocciole, noci, pinoli) contiene oli di qualità̀ ed è fonte di proteine.
  • Le verdure sono tantissime, devono essere sempre presenti nel nostro piatto.
    Privilegia quelle di stagione e ricorda: non mangiare le patate tutti i giorni perché́ sono ricche di amido.
  • Esistono numerosi frutti, di tanti colori: concludi il pasto in modo divertente seguendo la loro stagionalità̀.

Vengono inoltre forniti altri preziosi consigli:

  • Usa l’olio extravergine d’oliva, le erbe aromatiche e i semi per cucinare o condire le pietanze. Limita il burro e le salse, elimina le margarine, l’olio di palma e di cocco. Sono condimenti ricchi di grassi pericolosi.
  • Usa poco sale, ma iodato, per il buon funzionamento di cuore, reni e tiroide.
  • Bevi tanta acqua durante la giornata, ha zero calorie.
  • Assumi una porzione di yogurt al giorno e modera il consumo di bevande zuccherate.
  • Se vuoi un succo di frutta, consuma quelli senza zuccheri aggiunti.
  • Al piatto della salute abbina tutti i giorni l’attività̀ fisica: 10.000 passi al giorno, che corrispondono a 60 minuti di attività̀ fisica, per essere attivi e rimanere in salute.
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