A tu per tu con il dottor Claudio Patacca
Finite le feste, tutti in palestra e tutti a dieta nella speranza di smaltire i chili di troppo…
Ma come fare per ottenere risultati concreti? A chi rivolgersi?
Di questo ma anche di alimentazione e sport abbiamo parlato con il dottor Claudio Patacca, biologo nutrizionista nonché dottore in Scienze motorie e sportive.
Vi consigliamo di leggere fino alla fine l’intervista, l’ultima domanda ha una risposta molto golosa!
Iniziamo con lo spiegare la differenza tra nutrizionista e dietista.
“Il Nutrizionista generalmente è un biologo, specializzato in nutrizione umana, che per la legge italiana può elaborare e prescrivere diete ma, non può effettuare diagnosi né prescrivere farmaci. Per lavorare come libero professionista, deve essere regolarmente iscritto all’albo professionale, che può avvenire solo attraverso il superamento del relativo Esame di Stato. Il Dietista, è un tecnico sanitario che ha conseguito la laurea triennale in Dietistica. Elabora, formula e attua le diete prescritte dal medico, ma svolge in autonomia attività educativa e di informazione finalizzate alla diffusione di principi di alimentazione corretta per consentire il recupero ed il mantenimento di uno stato di salute ottimale”.
Perchè e quando rivolgersi a un nutrizionista?
“E’ presto detto: il Nutrizionista è una figura professionale che si occupa di determinare il fabbisogno nutrizionale e di modificare stili di vita scorretti, e quindi ci si rivolge a lui non per avere la prescrizione di una semplice dieta, ma per essere educato a una sana e corretta alimentazione in base al proprio fabbisogno i cui obiettivi principali sono salute e longevità. Quindi tale professionista, deve fornire gradualmente al paziente la capacità di gestire in maniera autonoma la propria alimentazione”.
E il Nutrizionista sportivo?
“E’ quel professionista specializzato e con esperienza nello sport, che prende in considerazione il binomio inscindibile tra alimentazione ed esercizio fisico, quindi lo stretto legame fra nutrienti, salute, metabolismo energetico e risposta all’esercizio fisico”.
La Dieta Mediterranea patrimonio Unesco: qual è la sua opinione?
“Parlando di regimi alimentari, diete e stili di vita, la cosiddetta ‘dieta mediterranea’, (riconosciuta dall’Unesco Patrimonio culturale immateriale dell’umanità), quella vera, cioè quella a base di cereali integrali, pasta di semola di grano duro, legumi, verdure non amidacee, olio extravergine d’oliva, frutta, semi oleaginosi, pesce e molto raramente di carni, salumi, formaggio, burro, patate, zucchero e dolciumi, sicuramente è la più sana ed equilibrata, insieme poi ad una regolare e costante attività fisica permettono di prevenire la maggior parte patologie. Personalmente io la seguo da anni e la prescrivo alla quasi totalità dei miei pazienti sportivi e non, personalizzandola in base alle loro caratteristiche fisiche e sportive, ottenendo risultati molto positivi sia sulla performance che sulla salute”.
E della cucina molecolare cosa ne pensa?
“Ritengo che sia una frontiera molto innovativa e con grandi potenzialità, che tuttavia mi sembra essersi limitata allo sviluppo di nuove tecniche di cottura in grado di migliorare la preparazione degli alimenti. Mi rimane la domanda, ma questi cibi sono effettivamente anche più salutari? Sebbene è appurato che la cucina molecolare possa migliorare la preservazione delle proprietà chimico-fisico delle molecole, si richiede, a mio parere, ulteriori studi per dimostrare la loro associazione a maggiori benefici per la salute dell’uomo e soprattutto una visione d’insieme di questi potenziali benefici. L’argomento è decisamente molto interessante”.
Lei si occupa anche di sport. Qual è il cibo che non può mancare nell’alimentazione di uno sportivo?
“Sicuramente la pasta di semola di grano duro; dal punto di vista nutrizionale ¾ del prodotto pasta secca è rappresentato da amido, un carboidrato complesso. I carboidrati, rappresentano la principale fonte energetica per il nostro organismo, sono così vitali per esso che vengono sotto forma di glicogeno, addirittura conservati in dei ‘serbatoi’, uno epatico (più piccolo) e uno muscolare (più grande). Il primo viene utilizzato per mantenere stabile la glicemia (livello di glucosio ematico) e viene sfruttato anche dal cervello e da altri tessuti, il secondo, molto più grande può essere utilizzato solo dai muscoli e non da altri tessuti, infatti rimangono ‘imprigionati’ all’interno di essi. Anche i grassi e le proteine forniscono energia ma i carboidrati lo fanno molto più rapidamente, producono più ATP per unità di ossigeno, ne sono capaci in assenza di ossigeno e lo fanno in modo più ‘pulito’, nel senso che non lasciano scorie nell’organismo. Nello sportivo, il loro fabbisogno aumenta proporzionalmente al crescere delle ore settimanali e all’intensità egli allenamenti molto più di quanto aumenti in proporzione il fabbisogno proteico. Secondo le informazioni scientifiche, il fabbisogno proteico giornaliero è di 0,82 g per Kg di peso corporeo, dove tali valori si riferiscono ad una persona sedentaria o mediamente attiva, nello sportivo questo fabbisogno è leggermente superiore e tale quantità aumenta in base alla tipologia dello sport praticato a 1,5-1,8 g, massimo 2 g per Kg di peso corporeo. Il fabbisogno di carboidrati, dai 2-3 g per Kg di peso corporeo può salire per atleti di discipline come sci di fondo o ciclismo su strada fino a 10-12g/Kg di peso corporeo. Ciò significa che per una persona di 70 Kg mentre l’aumento proteico passa da poco meno di 60 a poco più di 100g, per i carboidrati si passa da 140-210 a 700-800g e oltre quindi, più ci si allena, più c’è bisogno di carboidrati. Frutta, verdura, legumi , pasta e cereali in genere, sono tutti alimenti che contengono carboidrati ma, questi ultimi ne sono particolarmente ricchi. I carboidrati come frutta e verdura, sono sicuramente indispensabili, oltre agli zuccheri infatti contengono Sali minerali, vitamine, polifenoli e fibre ma, nella fase di supporto e di recupero del dispendio energetico avuto durante l’attività fisica, altrettanto importanti diventano i carboidrati ad alta densità come pasta e cereali in genere essendo ricchi di amido. In una dieta equilibrata la varietà del cibo è molto importante ma, perché lo sportivo deve preferire la pasta? È un concentrato di carboidrati complessi fondamentali per far fronte alla grande richiesta di chi pratica attività fisica; è uno degli alimenti più sani e genuini infatti, gli ingredienti sono solamente semola di grano duro e acqua; per caratteristiche di materia prima e strutturale, ha un indice glicemico medio-basso, cioè il suo ingresso nel sangue è lento e graduale. L’amido della pasta si presenta fisicamente sotto forma di granuli intrappolati nella rete glutinica e quindi non facilmente accessibili. Dopo il consumo di pasta, a parità di apporto di carboidrati, c’è un innalzamento del picco glicemico più contenuto e quindi un minor rilascio di insulina, ciò evita l’iperglicemia e di conseguenza l’ipoglicemia reattiva, il che significa evita di iniziare l’attività fisica senza carburante; versatilità, nella sua grande varietà di formati, si presta ad essere consumata nei più svariati modi possibili, dal semplice olio extravergine e parmigiano, ai legumi, al pesce, alla carne, con le verdure, rendendola un piatto unico completo e molto appetibile; una pasta di qualità, ci fornisce un ottimo apporto di proteine vegetali, circa 13-15 g per 100g di alimento, opportunamente combinati per es. con i legumi ci da un apporto proteico completo sia in quantità che in qualità”.
Più in generale, quale alimento non dovrebbe mai mancare sulle nostre tavole?
“Ci sono diversi alimenti che non dovrebbero mai mancare sulle nostre tavole ma, dovendone elencare uno la mia scelta cade sull’olio extravergine di oliva. L’olio extravergine si può ottenere solo per spremitura, per estrazione meccanica di olive sane, senza nessun altro trattamento, per questo motivo è giustamente paragonato ad una spremuta di olive. Non ha aggiunta di alcun conservante, perché contiene polifenoli, che sono potentissimi ‘conservanti’, antiossidanti e anti infiammatori. La sua composizione, ricca di vitamina E, di acidi grassi, con l’alto contenuto in acido oleico (grasso monoinsaturo) e l’elevata presenza di polifenoli, conferiscono proprietà nutrizionali eccellenti. Assunto nella giusta quantità (un cucchiaio di olio contiene circa 90 Kalorie, se si eccede, si rischia di diventare obesi), esso rappresenta un vero e proprio toccasana per il nostro benessere inoltre, non di poco conto, il suo utilizzo durante i pasti, permette di completare con poche gocce il gusto e il sapore di molti alimenti. Ma impariamo a sceglierlo bene: per esempio, non confondiamo la sua acidità (tra l’altro rilevabile solo con analisi chimiche), con l’olio che ‘pizzica’ in gola, che rappresenta un pregio: ciò è dovuto solamente alla sua ricchezza in polifenoli, che dal punto di vista nutrizionale è molto più interessante di quello apparentemente più delicato, si conserva meglio e sicuramente più salutare”.
Per concludere, può darci una ricetta semplice e veloce adatta al clima freddo di questo periodo?
“Io e Daisy Legnini vi consigliamo qualcosa di sostanzioso e salutare con ingredienti semplici come il
Timballino di alici con passato di carote e scalogno
Ingredienti per una persona:
1 uno scalogno; 1 una carota; mezza patata; 1 cucchiaino di curcuma; 80g di alici; 100g di pomodorini o salsa di pomodoro; origano q.b; 1 cucchiaio di olio evo; sale q.b. e pepe q.p.
Procedimento:
Passato di carote e scalogno: in una casseruola mettere a stufare lo scalogno a rondelle, la carota a tocchetti, la patata affettata sottilmente, sale, pepe. Dopo 5 minuti aggiungere circa un litro di acqua, cuocere per 40 minuti e frullare.
Timballino di alici: disporre le alici precedentemente pulite, a forma di ‘quadrato’, aperte e ravvicinate, spolverare con origano e adagiare delle fettine di pomodorini o passata di pomodoro, stratificare allo stesso modo fino a finire la quantità di alici. Consiglio di alternare il verso delle alici in ogni strato, questo fa sì che il tutto venga più compatto. Cuocere al forno per 10-15minuti a 180gradi, unire al passato di carote e scalogno e servire con una spolverata di pepe fresco, la curcuma e un cucchiaio di olio extravergine d’oliva.
Piatto unico, completo e ben bilanciato, fatto con ingredienti ‘poveri’ ma molto ricchi di nutrienti con azione antiossidante, antiinfiammatoria e stimolatoria del sistema immunitario.”
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