Il digiuno intermittente o «intermittent fasting» è una forma di digiuno a cui si attribuisce un effetto salutare sul metabolismo. Il digiuno intermittente prevede di mangiare entro un determinato intervallo di tempo e di digiunare nel tempo restante. Ciò non significa necessariamente che si mangi meno, bensì più di rado. Il digiuno intermittente non è una dieta, perché non prescrive ciò che si dovrebbe mangiare, ma consiste innanzitutto in una disintossicazione e in una rigenerazione dell’organismo. Il digiuno intermittente non è limitato nel tempo e può essere seguito per tutta la vita.
Sin dall’inizio dello sviluppo umano, le persone digiunavano, volenti o nolenti, per i motivi più svariati (ad es. cattivi raccolti, povertà, guerra, motivi religiosi o medici). Rinunciare a nutrirsi durante il periodo del digiuno rafforza la disciplina e la presa di coscienza del proprio corpo. L’effetto terapeutico del digiuno è noto da tanto tempo. Lo scopo del digiuno è quello di depurare l’intestino, di prevenire le malattie e di procurare più benessere.
Con il digiuno intermittente è consentito mangiare solo durante gli orari stabiliti. Tra un intervallo e l’altro si può e si deve bere. Tisane calde alla frutta o alle erbe, caffè e acqua infusa aiutano a smorzare l’appetito.
I due seguenti tipi di digiuno intermittente sono particolarmente apprezzati:
16:8 | |
---|---|
È il tipo di digiuno intermittente più diffuso e più apprezzato e si addice particolarmente ai principianti. Il principio è semplice: ogni giorno si digiuna per 16 ore consecutive (notte inclusa) e si può mangiare da due a tre volte nell’arco di 8 ore.
Ognuno può decidere se durante il periodo di 16 ore preferisce rinunciare alla colazione o alla cena (ad es. intervallo per mangiare fra le 8 e le 16 o fra le 12 e le 20). |
5:2 | |
---|---|
Con questo tipo d’intervallo, per 5 giorni si mangia normalmente e per 2 giorni si digiuna o si assumono al massimo 500 calorie.
Il metodo più indicato dipende dal tipo di persona. La cosa migliore è provare. Non dimenticate: durante il digiuno intermittente è importante condurre uno stile di vita sano, ossia avere un’alimentazione sana ed equilibrata, fare movimento quotidiano e concedersi momenti di relax. |
Cosa succede con il digiuno intermittente? Quali effetti produce il digiuno?
Ci sono molti studi in merito, ma non sono ancora stati esaminati tutti gli elementi in maniera esauriente.
È stato dimostrato che brevi fasi di digiuno giovano alla salute. Con il tempo, il digiuno intermittente cambia la biochimica dell’organismo: migliora il metabolismo dei glucidi e dei lipidi, fa abbassare la pressione alta, riduce i parametri del colesterolo e infiammatori e aumenta la resistenza allo stress.
Lo zucchero arriva alle cellule solo con l’ausilio dell’insulina, un ormone prodotto nel pancreas. Negli intervalli fra i pasti, se non spizzichiamo, il livello d’insulina scende e le cellule adipose possono utilizzare lo zucchero immagazzinato trasformandolo in una fonte di energia. Quando il livello d’insulina è abbastanza basso e rimane così per un tempo sufficiente, si bruciano grassi.
Il digiuno intermittente dovrebbe favorire la concentrazione e dare più energia, perché l’organismo impara a far fronte allo stress già a livello cellulare. La pressione sanguigna e la frequenza cardiaca a riposo diminuiscono e hanno un effetto positivo sul sistema cardiocircolatorio.
Autofagia
Il termine autofagia designa i processi di eliminazione e di depurazione delle cellule (disintossicazione cellulare). L’autofagia innesca meccanismi di depurazione particolari, utilizzati dalle cellule per smaltire i rifiuti e come sistema di riciclaggio, che consistono nel filtrare le componenti difettose e inefficienti delle cellule. L’autofagia si attiva soprattutto con la mancanza di cibo. Durante la fase di digiuno, le cellule dei diversi organi devono necessariamente attingere alle proprie riserve. Così facendo, le cellule eliminano da una parte le componenti vecchie e danneggiate e le tossine, e dall’altra riutilizzano le parti ancora utilizzabili.
Svantaggi
Quando si digiuna, l’organismo deve utilizzare le riserve di energia. Prima che il corpo si abitui al nuovo ritmo, è possibile che ci vogliano diverse settimane. Durante questo periodo si possono accusare effetti collaterali come stanchezza, mal di testa, fame e sbalzi d’umore.
In linea di principio ci si dovrebbe attenere agli intervalli di alimentazione prescelti, soprattutto durante i primi tempi, ma non bisogna essere puntigliosi. Qualche eccezione ogni tanto, ad esempio per un invito a un brunch, è chiaramente consentita.
Il digiuno intermittente non è una sfida facile, in particolare per le persone che di solito consumano tanti carboidrati raffinati, come ad esempio pasta, riso bianco, pane bianco e dolciumi. Ma ne vale la pena.
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Il digiuno non si addice né alle donne in gravidanza o che allattano, né ai bambini. Se prendete medicinali o state affrontando problemi di salute, prima di iniziare il digiuno dovete consultare il medico.
Anche le persone che svolgono lavori impegnativi e pesanti, o che in passato hanno dovuto lottare contro disturbi alimentari, non dovrebbero fare il digiuno intermittente. Se avete un fisico sano, però, niente vi impedisce di provarci.
Consiglio
Il consiglio di A. Marti (follower su Facebook), riguardo al tema del digiuno: «The Complete Guide to Fasting» del Dott. Jason Fung e Jimmy Moore. In questo libro, scritto a quattro mani da uno specialista del diabete e da uno scrittore di bestseller di fama internazionale, gli autori ci forniscono tutte le informazioni sul tema del digiuno.
Articolo tratto da: https://www.visana.ch/it/blog/2020/digiuno-intermittente
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