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Frutta secca: i semi oleosi, un tesoro per la salute!

 

Frutta secca: non solo mandorle, per gravide, veg, per tutti!

Non solo mandorle, noci e nocciole: esistono semi più insoliti altrettanto fondamentali per una corretta e sana alimentazione. È salutare integrare la nostra dieta con questi piccoli tesori di salute: i semi oleosi in genere sono ricchi di acidi grassi essenziali

  • acido linoleico (Omega-6);
  • acido alfa-linolenico (Omega-3);
  • proteine;
  • vitamine (in particolare del gruppo E e B);
  • minerali.

Proprio per questa loro ricchezza nutrizionale sono fondamentali per coloro che seguono una dieta vegetariana, e sono degli utili integratori per tutti.

Utili indicazioni generali per il loro consumo:

  1. non esagerare nelle quantità;
  2. consumarli eventualmente sotto forma di germogli;
  3. conservarli al riparo dalla luce, in luoghi freschi ed asciutti;
  4. consumarli entro l’anno in cui sono stati prodotti;
  5. prediligere semi di produzione biologica.  

 

Semi di sesamo

Il sesamo, saporitissimo semino molto utilizzato nella cucina mediorientale, è ricco di ferro, calcio, fosforo, magnesio e silicio, acidi grassi essenziali, lecitina: è molto calorico, nutriente e digeribile

Utile come ricostituente in caso di fisico debilitato o convalescente, rafforza il sistema immunitario e stimola il sistema nervoso.

I semi di sesamo si possono tostare leggermente, ma occorre fare attenzione perché prolungando troppo l’operazione tendono a diventare amarognoli; sarebbe preferibile frantumarli in un mortaio ogni qual volta occorre utilizzarli.

I semi di sesamo possono essere aggiunti ai prodotti da forno, dal pane ai dolci, nelle insalate, ai cereali della prima colazione; con essi si può preparare il gomasio (semi di sesamo tostati con sale), valido sostituto del sale.

Consumo giornaliero consigliato: da 1/2 a 1 cucchiaino

 

Crema di sesamo

La crema di sesamo, conosciuta anche come tahina, o tahin, conserva tutti i nutrienti salutari presenti nei semi di sesamo ed è ricca di acidi grassi essenziali, necessari per l’integrità delle cellule nervose e per il funzionamento corretto del sistema immunitario. Lo sviluppo adeguato delle ghiandole per la produzione del latte materno, della placenta e dell’utero dipende dall’adeguato apporto di acidi grassi essenziali nell’organismo. La crema di sesamo è inoltre una buona fonte di fosforo, rame e magnesio.

Razione raccomandata in gravidanza: 2 cucchiai al giorno.

 

Semi di girasole

I semi di girasole sono molto ricchi di carboidrati e proteine, ma poveri di grassi. Costituiscono una buona fonte di vitamine, in particolare del gruppo B (agisce sul metabolismo energetico e stimola il sistema nervoso), D (utile per le ossa) ed E (contro l’invecchiamento cellulare)

Sono inoltre ricchi di acidi grassi essenziali, in particolare di acido linoleico, e di proteine facilmente utilizzabili dall’organismo

Buono anche il contenuto di minerali (ferro, magnesio, potassio) ed oligoelementi (zinco, cobalto, rame e manganese)

È preferibile non utilizzare l’olio di girasole per friggere o per cuocere le pietanze perché l’ossidazione dei grassi polinsaturi, che avviene ad alte temperature, produce radicali liberi.

Occorre conservarlo con cura in bottiglie scure in frigo: consumato a crudo su verdure o carne, è un valido alleato contro le malattie cardiovascolari e per la prevenzione dell’arteriosclerosi.

Consumo giornaliero consigliato: 2 cucchiaini

 

Semi di zucca

I semi di zucca, rispetto a quelli di girasole, contengono meno acidi grassi essenziali ma sono maggiormente proteici; ricchi di sodio, zinco e magnesio, contengono una discreta quantità di selenio

Sono noti sin dall’antichità come rimedio contro i vermi: la cucurbitina in essi contenuta, infatti, stimola il distacco dei parassiti dalle pareti intestinali, oltre ad agire preventivamente contro eventuali malattie della prostata

Vitamina E, magnesio, selenio e acido linoleico presenti nei semi di zucca aiutano la vescica a mantenere un buon tono muscolare.

In cucina si utilizzano per la preparazione di pane, insalate e prima colazione

Consumo giornaliero consigliato: 2/3 cucchiai

 

Semi di lino

I semi di lino sono ricchissimi di acido alfa-linolenico (Omega-3); contengono inoltre delle sostanze anticancerogene, i lignani.

Le mucillagini in essi presenti li rendono particolarmente utili in caso di stipsi, coliti e infiammazioni delle vie urinarie (se ne può prendere un cucchiaino a stomaco vuoto la mattina; occorre poi bere almeno 1/4 di litro d’acqua o di altri liquidi in quanto assorbono liquido fino a 5 o 6 volte il loro peso)

I semi di lino sono insapori e ricoperti da un rivestimento esterno particolarmente duro.

Si consiglia di consumarli dopo averli frantumati in un mortaio, facendo attenzione perché irrancidiscono rapidamente.

Una volta tritati, si accompagnano ad insalate, pane e cereali della prima colazione.

Se vengono utilizzati nelle minestre o altre pietanze a base liquida occorre fare attenzione alla tendenza ad addensare delle fibre in essi contenute

Nella preparazioni di prodotti da forno, al posto di un uovo è possibile utilizzare un cucchiaio di semi triturati unito a 3 cucchiai di acqua.

L’olio che da essi si ricava deperisce facilmente se a contatto di calore, luce ed aria. Occorre dunque conservarlo in bottiglie scure o avvolte in carta d’alluminio in frigorifero consumandolo non oltre le 8 settimane dopo aver aperto la confezione

Quest’olio non si può utilizzare per cucinare, ma è ottimo a crudo su insalate, pasta, verdure e aggiunto a piatti di cereali, salse, minestre

Consumo giornaliero consigliato: non superare i 3/4 cucchiai

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