Pubblicato il di Dr. Pratesi A.

LA FIBRA ALIMENTARE

Questo video fornisce semplici informazioni scientifiche (evidence based) che consentono di avere un deficit giornaliero di oltre 300 cal. E’ sufficiente aumentare gli alimenti ricchi di fibra alimentare come legumi, cereali integrali, frutta, verdura e noci. Limitando carne, formaggi e uova… ed abbiamo lo stesso effetto di 1,5-2 ore di camminata.

Referenze:

Baer DJ, Rumpler WV, Miles CW, Fahey GC. Dietary fiber decreases the metabolizable energy content and nutrient digestibility of mixed diets fed to humans. J Nutr. 1997;127(4):579–86.

Castiglia-Delavaud C, Verdier E, Besle JM, et al. Net energy value of non-starch polysaccharide isolates (sugarbeet fibre and commercial inulin) and their impact on nutrient digestive utilization in healthy human subjects. Br J Nutr. 1998;80(4):343–52.

Chambers ES, Viardot A, Psichas A, et al. Targeted delivery of propionate to the colon stimulates the release of anorectic gut hormones and suppresses appetite in humans. Proc Nutr Soc. 2014;73(OCE1):E15.

Ma Y, Olendzki BC, Wang J, et al. Single-component versus multicomponent dietary goals for the metabolic syndrome: a randomized trial. Ann Intern Med. 2015;162(4):248–57.

Macrae TF, Hutchinson JC, Irwin JO, Bacon JS, McDougall EI. Comparative digestibility of wholemeal and white breads and the effect of the degree of fineness of grinding on the former. J Hyg (Lond). 1942;42(4):423–35.

Polyviou T, MacDougall K, Chambers ES, et al. Randomised clinical study: inulin short-chain fatty acid esters for targeted delivery of short-chain fatty acids to the human colon. Aliment Pharmacol Ther. 2016;44(7):662–72.

Southgate DA, Durnin JV. Calorie conversion factors. An experimental reassessment of the factors used in the calculation of the energy value of human diets. Br J Nutr. 1970;24(2):517–35.

van Avesaat M, Troost FJ, Ripken D, Hendriks HF, Masclee AA. Ileal brake activation: macronutrient-specific effects on eating behavior? Int J Obes (Lond). 2015;39(2):235–43.

Di Abril Gonzalez Campos PhD & Antonio Pratesi MD

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