Principi nutritivi, macronutrienti e micronutrienti (in parole semplici)

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type='text/css'>.rp4wp-related-posts ul{width:100%;padding:0;margin:0;float:left;} .rp4wp-related-posts ul>li{clear:both;} .rp4wp-related-posts ul>li>p{margin:0;padding:0;} .rp4wp-related-post-image{width:35%;padding-right:25px;-moz-box-sizing:border-box;-webkit-box-sizing:border-box;box-sizing:border-box;float:left;}</style> <script type="application/ld+json">{"@context":"http:\/\/schema.org","@type":"Article","dateModified":"2024-07-15T16:00:23+02:00","author":{"@type":"Person","name":"Dr. Roberto Gindro","description":"Laurea in Farmacia con lode, PhD in Scienza delle sostanze bioattive.\r\n\r\nFondatore del sito, si occupa ad oggi della supervisione editoriale e scientifica."},"headline":"Principi nutritivi, macronutrienti e micronutrienti: quali sono e dove trovarli","url":"https:\/\/healthy.thewom.it\/alimentazione\/principi-nutritivi\/","datePublished":"2022-05-05T13:41:54+02:00","mainEntityOfPage":{"@type":"WebPage","@id":"https:\/\/healthy.thewom.it\/alimentazione\/principi-nutritivi\/"},"publisher":{"@type":"Organization","name":"Healthy The Wom","logo":{"@type":"ImageObject","url":"https:\/\/healthy.thewom.it\/wp-content\/uploads\/2023\/05\/TheWomBolloHealty.png","width":1001,"height":1001}},"articleBody":"Quali sono i principi nutritivi?\r\nLa ripartizione calorica in termini di macronutrienti proposta dalla maggior parte delle attuali linee guida \u00e8 la seguente (che ricalca la dieta mediterranea):\r\n\r\n \t45-60% carboidrati\r\n \t10-12% proteine (indicativamente 0.9 g\/kg di peso corporeo)\r\n \t20-35% grassi.\r\n\r\nComprendere almeno a grandi linee la suddivisione \u00e8 fondamentale per poter apprezzare le differenze con regimi alimentari differenti, ma prima di proseguire in questa direzione \u00e8 utile approfondire la conoscenza dei macronutrienti.\r\n\r\nI nutrienti di una dieta (o principi nutritivi) sono tutte le sostanze introdotte con l'alimentazione e assorbite dal nostro organismo, tra cui quindi non rientra direttamente\u00a0fibra, che non siamo in grado di digerire, ma che tuttavia rappresenta una voce imprescindibile di ogni dieta per la benefica azione svolta a livello intestinale.\r\n\r\n\u00c8 possibile distinguere:\r\n\r\n \tmacro-nutrienti\r\n\r\n \tcarboidrati\r\n \tproteine\r\n \tgrassi\r\n\r\n\r\n \tmicro-nutrienti\r\n\r\n \tvitamine\r\n \tminerali.\r\n\r\n\r\n\r\nI prefissi macro\/micro rendono conto della differenza in termini di quantit\u00e0 quotidiana necessaria, infatti semplificando moltissimo:\r\n\r\n \tdei macronutrienti necessitiamo di dosi giornaliere misurabili in termini di grammi\r\n \tdei micronutrienti necessitiamo di dosi giornaliere misurabili in termini di mg o spesso anche meno.\r\n\r\nMacronutrienti\r\nC'\u00e8 tuttavia un'altra differenza fondamentale, che consiste nel fatto che dai macronutrienti siamo in grado di estrarre energia in modo pi\u00f9 o meno efficace (per questa ragione alcuni autori inseriscono anche l'alcool, che tuttavia non risulta ovviamente essere essenziale); l'organismo umano \u00e8 infatti in grado di trasformare in energia tutti e tre i macro-nutrienti, ma con differenze eclatanti, tra cui ad esempio:\r\n\r\n \tI carboidrati, o zuccheri, sono la fonte energetica principale; anche quando introdotti in forma di lunghe catene di zuccheri (ad esempio amido) vengono rapidamente trasformati\u00a0 in molecole singole, ovvero in glucosio, che \u00e8 di fatto la pi\u00f9 importante moneta energetica dell'organismo. Apportano circa 4 kcal per grammo. Nonostante il ruolo di primo piano in termini energetici, l'organismo ha una scarsa capacit\u00e0 di accumulare adeguate riserve e per questa ragione dispone di reazioni chimiche in grado di convertire altri nutrienti in carboidrati. Nel complesso \u00e8 quindi una forma di energia efficace e rapida, ma che non consente di essere accumulata in grandi quantit\u00e0 (siamo nell'ordine di qualche giorno di scorta).\r\n \tLe proteine sono spesso paragonate ai mattoni costituenti l'organismo, perch\u00e9 il loro principale utilizzo consiste nel fornire la struttura alle cellule, ai tessuti, agli organi, oltre ad essere impiegate anche in forma di messaggeri (ad esempio ormoni e neurotrasmettitori), enzimi (sostanze in grado di favorire specifiche reazioni chimiche), ... Generalizzando e semplificando sono quindi utili a\u00a0costruire cose, ma all'occorrenza possono essere degradate a scopo energetico fornendo anche in questo caso circa 4 kcal per grammo. La capacit\u00e0 di accumulare scorte \u00e8 estremamente limitata.\r\n \tI grassi\u00a0rappresentano un'importante fonte di energia, che spicca anzi per quantit\u00e0: circa 9 kcal per grammo (pi\u00f9 del doppio di carboidrati e proteine). Altra peculiarit\u00e0 di fondamentale importanza \u00e8 che rappresentano il modo pi\u00f9 efficiente per accumulare energia di riserva, in modo virtualmente illimitato. Rivestono inoltre un ruolo di primo piano anche in termini funzionali, rappresentano infatti il materiale da costruzione delle membrane cellulari, ormoni ed altre sostanze come la vitamina D.\r\n\r\nOsservando nuovamente la ripartizione presente ad inizio articolo \u00e8 possibile comprendere come l'approccio pi\u00f9 condiviso a livello di comunit\u00e0 scientifica sia quindi quello di fornire ogni giorno all'organismo una quota rilevante, seppure in proporzioni diverse, di tutti e tre i macronutrienti. Al fine di meglio comprendere l'applicazione pratica di questa indicazione pu\u00f2 essere utile fornire alcuni esempi di alimenti e categorie alimentari in genere ed il rispettivo apporto di macronutrienti (fonte Wikipedia):\r\n\r\n \tAlimenti che sono buone fonti di carboidrati\r\n\r\n \tZucchero da tavola\r\n \tCereali e derivati (pane, riso, pasta, ...)\r\n \tVerdure amidacee (patate e mais)\r\n \tLegumi\r\n\r\n\r\n \tAlimenti che sono buone fonti di proteine\r\n\r\n \tCarne\r\n \tPesce e frutti di mare\r\n \tUova\r\n \tLatticini\r\n \tLegumi\r\n \tNoci\r\n\r\n\r\n \tAlimenti che sono buone fonti di grassi\r\n\r\n \tCarne\r\n \tBurro\r\n \tLatticini\r\n \tOli vegetali (oliva, girasole, arachidi, ...)\r\n \tPesce\r\n \tAvocado\r\n\r\n\r\n\r\nOperare una suddivisione di questo tipo \u00e8 particolarmente complesso per la difficolt\u00e0 di categorizzare intere famiglie di alimenti, per questa ragione ho optato per riportare l'elenco senza praticare eccessive modifiche rispetto alla fonte. \u00c8 tuttavia molto importante essere consapevoli di alcuni importanti premesse:\r\n\r\n \tQuesta suddivisione non dice nulla sulla qualit\u00e0 dei macronutrienti apportati, ma solo sull'apporto quantitativo, ad esempio\r\n\r\n \tzucchero e cereali sono gli alimenti pi\u00f9 spesso associati al soddisfacimento del fabbisogno giornaliero di carboidrati, ma l'OMS suggerisce che gli zuccheri semplici in genere (come, appunto, lo zucchero da tavola) non dovrebbero superare il 5% dell'introito calorico giornaliero, ovvero lasciando a fonti di carboidrati complessi il restante 40-55%;\r\n \tnelle linee guida pi\u00f9 condivise olio d'oliva e burro possono entrambi trovare spazio in una dieta sana, ma con proporzioni decisamente sbilanciate verso il primo;\r\n\r\n\r\n \tMolti alimenti contengono in realt\u00e0 tutti e tre i macronutrienti (carboidrati, proteine e grassi), anche se spesso vengono annoverati in una specifica categoria; tra gli esempi pi\u00f9 eclatanti\r\n\r\n \tla pasta \u00e8 sicuramente una fonte chiave di carboidrati nella dieta italiana, ma spesso si dimentica che, soprattutto se di buona qualit\u00e0 (e integrale) \u00e8 in grado di apportare oltre 10 g di proteine per 100 g di alimento crudo, che pu\u00f2 essere un contributo estremamente rilevante (le linee guida per una sana alimentazione ci ricordano ad esempio che quasi un terzo delle proteine giornaliere nella popolazione italiana deriva proprio dai cereali).\r\n\r\n\r\n\r\nGeneralizzare parlando di carboidrati, e nel farlo accomunare cos\u00ec lo zucchero da tavola alle tracce di carboidrati contenute in un piatto d'insalata (s\u00ec, contiene carboidrati, ad esempio la lattuga circa 2-3 g per 100 di foglie), \u00e8 chiaramente una semplificazione drammatica.\r\n\r\nAllo stesso modo di come si potrebbe pensare (sbagliando) che i grassi di un piatto di pancetta affumicata abbiano lo stesso impatto di quelli contenuti nell'olio d'oliva, e di questo mi scuso.\r\n\r\nPer entrambi questi esempi sono tuttavia convinto che il martellamento culturale sulla necessit\u00e0 di operare scelte alimentari pi\u00f9 sane sia sufficiente a far comprendere di come un alimento sia pi\u00f9 sano dell'altro, anche magari non conoscendone le ragioni biochimiche.\r\n\r\nRitengo invece che sia utile spendere almeno qualche parola sul concetto di qualit\u00e0 biologica delle proteine, approfondimento condotto su un articolo separato.\r\nMicronutrienti\r\nPoich\u00e9 l'obiettivo di questa serie di articoli consiste essenzialmente nell'arrivare a comprendere i principi della dieta chetogenica, dei suoi obiettivi e delle sue debolezze, si \u00e8 deciso di non approfondire il pur interessante campo dei nutrienti (minerali e vitamine), vale tuttavia la pena ricordare un concetto assolutamente fondamentale:\r\n\r\nI micronutrienti sono sostanze essenziali alla salute dell'essere umano, che deve quindi aver cura di di assumere attraverso la dieta; la storia \u00e8 colma di tragici esempi delle conseguenze di specifiche carenze, tra gli esempi pi\u00f9 classici rientrano i drammatici effetti sui marinati della carenza di vitamina C durante le lunghe traversate oceaniche, che esitavano spesso nella morte a causa dello scorbuto.\r\n\r\nSe come vedremo in seguito c'\u00e8 un vivace dibattito sulla ripartizione dei macronutrienti (quantit\u00e0 giornaliere di carboidrati, proteine e grassi), affinch\u00e9 una dieta possa essere definita almeno \"non pericolosa\" (Primum non nocere), deve necessariamente prevedere regolare apporto di tutti i micronutrienti essenziali, come definito dai LARN, che \u00e8 la\u00a0Revisione dei Livelli di Assunzione di Riferimento di Nutrienti ed energia per la popolazione italiana.\r\n\r\nIn alcuni casi particolari \u00e8 tuttavia possibile che specifiche carenze possano essere sopperite attraverso il ricorso ad integrazioni, ma tendenzialmente questo ha senso solo qualora vengano soddisfatte due condizioni:\r\n\r\n \tL'integrazione deve essere molto mirata e limitata,\r\n \tI vantaggi dell'approccio alimentare in esame devono essere supportati da un'adeguata letteratura scientifica, solida ed abbondante.\r\n\r\nCome abbiamo scritto nel precedente articolo nel caso delle diete vegane \u00e8 ad esempio considerato indispensabile integrare la vitamina B12, assente negli alimenti vegetali, ma possiamo affermare che:\r\n\r\n \tla B12 \u00e8 sostanzialmente l'unico micronutriente mancante (conseguenza peraltro delle mutate abitudini igienico-alimentari, che hanno ridotto la presenza della vitamina in forma di contaminazione su verdura e frutta)\r\n \tla disponibilit\u00e0 di studi che confermano la bont\u00e0 di un approccio vegetale sulla salute umana \u00e8 tale da consentire di ritenerla un approccio adeguato.\r\n\r\nDiverso sarebbe ovviamente il caso di una dieta che richieda il consumo di multivitaminici, pi\u00f9 difficilmente giustificabile sul lungo termine.\r\nAltre sostanze\r\nI composti fitochimici (o fitocomposti) sono sostanze che si trovano naturalmente nelle piante, in genere a scopo di difesa o con altri ruoli; tra i nomi pi\u00f9 noti possiamo ricordare ad esempio\u00a0carotenoidi, flavonoidi, antocianine, ... e peraltro sono spesso responsabili del caratteristico colore della piante che li contiene (ad esempio le carote sono arancioni in virt\u00f9 della presenza dei carotenoidi, i mirtilli sono viola scuro per la presenza di antocianine, il pomodoro \u00e8 rosso grazie al licopene, ...).\r\n\r\nSebbene non siano definiti essenziali, ovvero l'organismo umano non ne ha strettamente bisogno per funzionare correttamente e per questo non \u00e8 possibile indicarne le quantit\u00e0 minime necessarie (oltre al fatto che ne esiste un numero nell'ordine, probabilmente, di almeno qualche centinaio di molecole), esiste una sconfinata letteratura che ne indaga gli effetti positivi sulla salute e con buona probabilit\u00e0 le ragioni della correlazione tra consumo di frutta\/verdura e riduzione dell'incidenza di numerose malattie di deve almeno in parte alla loro presenza.\r\n\r\nUn discorso simile \u00e8 quello che riguarda la fibra, sostanza indigeribile dall'uomo (non viene n\u00e9 scomposta n\u00e9 tanto meno assorbita nell'apparato digerente), ma ormai considerata indispensabile per il mantenimento di un buon stato di salute; in questo caso i LARN ne suggeriscono il consumo di almeno 25 g al giorno, ma le indicazioni derivanti dalla letteratura suggeriscono che presumibilmente \"pi\u00f9 \u00e8 meglio\".\r\n\r\nRicordare l'importanza di queste molecole \u00e8 quindi fondamentale quando si pretenda di giudicare una dieta, soprattutto quando proposta come regime alimentare a lungo termine.\r\nPiatto sano\r\nPrima di fare un passo pi\u00f9 deciso in direzione della dieta chetogenica pu\u00f2 essere utile riassumere quanto appena descritto in modo pi\u00f9 visuale e facilmente comprensibile; se infatti percentuali e proporzioni sono necessarie ad una trattazione rigorosa di quelle che sono le indicazioni alimentari attuali, nemmeno il pi\u00f9 dedito degli ricercatori alimentari ritiene che questi numeri debbano essere rispettati ogni singolo pasto, per alcuni aspetti nemmeno nel singolo giorno, quanto piuttosto in un orizzonte temporale pi\u00f9 rilassato, che pu\u00f2 ad esempio essere la settimana.\r\n\r\nIn quest'ottica ritengo possa essere utile uno strumento messo a punto dai ricercatori di Harvard, che consiste semplicemente in una rappresentazione visuale delle proporzioni ideali tra i diversi gruppi alimentari.\r\n\r\nImmaginando un pasto in forma di piatto unico, questo dovrebbe presentarsi indicativamente come segue:\r\n\r\n","image":[{"@type":"ImageObject","url":"https:\/\/healthy.thewom.it\/wp-content\/uploads\/2022\/05\/piatto-mangiar-sano.jpg","width":1024,"height":801}]}</script> <script type="text/javascript">var inSpecial=false;</script>  <meta name="google-site-verification" content="V827H3VQ7l7XuXTLD8RNj4mNcLvcOXlO5vR3Ql8DEss" />  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href="https://healthy.thewom.it/tag/dieta-chetogenica/" rel="tag">Dieta chetogenica</a></div> <h1 class="entry-title sal-heading-title">Principi nutritivi, macronutrienti e micronutrienti: quali sono e dove trovarli</h1> <div class="sal-heading-author-container"> <span class="sal-heading-author barlow" data-authorattribute="di"> <a href="https://healthy.thewom.it/autori/roberto-gindro/">Dr. Roberto Gindro</a> </span> </div> </div> </div> </header> <div class="sal-outer barlow sal-leaf-accessori sal-leaf-accessori-top sal-mBottom4x"> <div class="sal-leaf-accessori-lastmod barlow">Ultima modifica <time datetime="2024-07-15 16:00">15.07.2024</time></div> <div class="sal-leaf-accessori-sharebox"> <a target="_BLANK" href="mailto:?subject=Principi+nutritivi%2C+macronutrienti+e+micronutrienti%3A+quali+sono+e+dove+trovarli&body=Ti%20consiglio%20questo%20articolo:%20Principi+nutritivi%2C+macronutrienti+e+micronutrienti%3A+quali+sono+e+dove+trovarli%20-%20https%3A%2F%2Fhealthy.thewom.it%2Falimentazione%2Fprincipi-nutritivi%2F" class="sal-leaf-accessori-shareitem sal-leaf-accessori-shareMAIL"> <span class="sal-icon"> <svg viewBox="0 0 28 28"> <use xlink:href="https://healthy.thewom.it/wp-content/themes/farmacoecura/css/images/min/icons.svg#foglia-shareMAIL"></use> </svg> </span> </a> <a href="https://www.facebook.com/sharer/sharer.php?u=https%3A%2F%2Fhealthy.thewom.it%2Falimentazione%2Fprincipi-nutritivi%2F" class="sal-leaf-accessori-shareitem sal-leaf-accessori-shareFB"> <span class="sal-icon"> <svg viewBox="0 0 28 28"> <use xlink:href="https://healthy.thewom.it/wp-content/themes/farmacoecura/css/images/min/icons.svg#foglia-shareFB"></use> </svg> </span> </a> <a href="https://twitter.com/intent/tweet?url=https%3A%2F%2Fhealthy.thewom.it%2Falimentazione%2Fprincipi-nutritivi%2F&text=Principi+nutritivi%2C+macronutrienti+e+micronutrienti%3A+quali+sono+e+dove+trovarli" class="sal-leaf-accessori-shareitem sal-leaf-accessori-shareTW"> <span class="sal-icon"> <svg viewBox="0 0 28 28"> <use xlink:href="https://healthy.thewom.it/wp-content/themes/farmacoecura/css/images/min/icons.svg#foglia-shareTW"></use> </svg> </span> </a> <a href="whatsapp://send?text=Leggi+questo+articolo%3A+https%3A%2F%2Fhealthy.thewom.it%2Falimentazione%2Fprincipi-nutritivi%2F" class="sal-leaf-accessori-shareitem sal-leaf-accessori-shareWA"> <span class="sal-icon"> <svg viewBox="0 0 28 28"> <use xlink:href="https://healthy.thewom.it/wp-content/themes/farmacoecura/css/images/min/icons.svg#foglia-shareWA"></use> </svg> </span> </a> </div> </div> <div class="entry-content sal-inner sal-leaf-content "> <div class="sal-leaf-text sal-color0 barlow sal-mBottom6x"> <div class="sal-widget-section sal-mBottom5x"> <div class="sal-leaf-indice sal-leaf-indice-article"><ul class="sal-leaf-indice-items sal-leaf-indice-items-article" id="toc-content-navigation"><li class="sal-leaf-indice-item"><a title="Quali sono i principi nutritivi?" href="#qualisonoiprincipinutritivi">Quali sono i principi nutritivi?</a></li><li class="sal-leaf-indice-item"><a title="Macronutrienti" href="#macronutrienti">Macronutrienti</a></li><li class="sal-leaf-indice-item"><a title="Micronutrienti" href="#micronutrienti">Micronutrienti</a></li><li class="sal-leaf-indice-item"><a title="Altre sostanze" href="#altresostanze">Altre sostanze</a></li><li class="sal-leaf-indice-item"><a title="Piatto sano" href="#piattosano">Piatto sano</a></li></ul></div><div id="toc-hook"> <h2 id="qualisonoiprincipinutritivi">Quali sono i principi nutritivi?</h2> <p>La ripartizione calorica in termini di macronutrienti proposta dalla maggior parte delle attuali linee guida è la seguente (che ricalca la <a href="https://healthy.thewom.it/alimentazione/dieta-mediterranea/">dieta mediterranea</a>):</p><div class="amePlaceholderBox sal-mBottom4x hidedesktop"><div id="adv-gpt-box-mobile-container1"></div></div><div id="nativetop" class="nativeadv"></div> <ul> <li>45-60% <a href="https://healthy.thewom.it/alimentazione/carboidrati/">carboidrati</a></li> <li>10-12% <a href="https://healthy.thewom.it/alimentazione/proteine/">proteine</a> (indicativamente 0.9 g/kg di peso corporeo)</li> <li>20-35% <a href="https://healthy.thewom.it/alimentazione/grassi/">grassi</a>.</li> </ul> <p>Comprendere almeno a grandi linee la suddivisione è fondamentale per poter apprezzare le differenze con regimi alimentari differenti, ma prima di proseguire in questa direzione è utile approfondire la conoscenza dei macronutrienti.</p> <p>I nutrienti di una dieta (o principi nutritivi) <a href="https://it.wikipedia.org/wiki/Principi_nutritivi">sono</a> tutte le sostanze introdotte con l’alimentazione e assorbite dal nostro organismo, tra cui quindi non rientra direttamente <a href="https://healthy.thewom.it/alimentazione/fibra/">fibra</a>, che non siamo in grado di digerire, ma che tuttavia rappresenta una voce imprescindibile di ogni dieta per la benefica azione svolta a livello intestinale.</p> <p>È possibile distinguere:</p> <ul> <li>macro-nutrienti <ul> <li>carboidrati</li> <li>proteine</li> <li>grassi</li> </ul> </li> <li>micro-nutrienti <ul> <li>vitamine</li> <li>minerali.</li> </ul> </li> </ul> <p>I prefissi macro/micro rendono conto della differenza in termini di quantità quotidiana necessaria, infatti semplificando moltissimo:</p> <ul> <li>dei macronutrienti necessitiamo di dosi giornaliere misurabili in termini di grammi</li> <li>dei micronutrienti necessitiamo di dosi giornaliere misurabili in termini di mg o spesso anche meno.</li> </ul> <h2 id="macronutrienti">Macronutrienti</h2> <p>C’è tuttavia un’altra differenza fondamentale, che consiste nel fatto che dai macronutrienti siamo in grado di estrarre energia in modo più o meno efficace (per questa ragione alcuni autori inseriscono anche l’alcool, che tuttavia non risulta ovviamente essere essenziale); l’organismo umano è infatti in grado di trasformare in energia tutti e tre i macro-nutrienti, ma con differenze eclatanti, tra cui ad esempio:</p> <ul> <li>I <strong>carboidrati</strong>, o zuccheri, sono la fonte energetica principale; anche quando introdotti in forma di lunghe catene di zuccheri (ad esempio amido) vengono rapidamente trasformati  in molecole singole, ovvero in glucosio, che è di fatto la più importante moneta energetica dell’organismo. <strong>Apportano circa 4 kcal per grammo</strong>. Nonostante il ruolo di primo piano in termini energetici, l’organismo ha una scarsa capacità di accumulare adeguate riserve e per questa ragione dispone di reazioni chimiche in grado di convertire altri nutrienti in carboidrati. Nel complesso è quindi una forma di energia efficace e rapida, ma che non consente di essere accumulata in grandi quantità (siamo nell’ordine di qualche giorno di scorta).</li> <li>Le <strong>proteine</strong> sono spesso paragonate ai mattoni costituenti l’organismo, perché il loro principale utilizzo consiste nel fornire la struttura alle cellule, ai tessuti, agli organi, oltre ad essere impiegate anche in forma di messaggeri (ad esempio ormoni e neurotrasmettitori), enzimi (sostanze in grado di favorire specifiche reazioni chimiche), … Generalizzando e semplificando sono quindi utili a <em>costruire cose</em>, ma all’occorrenza possono essere degradate a scopo energetico fornendo anche in questo caso <strong>circa 4 kcal per grammo</strong>. La capacità di accumulare scorte è estremamente limitata.</li> <li>I <strong>grassi</strong> rappresentano un’importante fonte di energia, che spicca anzi per quantità: <strong>circa 9 kcal per grammo</strong> (più del doppio di carboidrati e proteine). Altra peculiarità di fondamentale importanza è che rappresentano il modo più efficiente per accumulare energia di riserva, in modo virtualmente illimitato. Rivestono inoltre un ruolo di primo piano anche in termini funzionali, rappresentano infatti il materiale da costruzione delle membrane cellulari, ormoni ed altre sostanze come la vitamina D.</li> </ul> <p>Osservando nuovamente la ripartizione presente ad inizio articolo è possibile comprendere come l’approccio più condiviso a livello di comunità scientifica sia quindi quello di fornire ogni giorno all’organismo una quota rilevante, seppure in proporzioni diverse, di tutti e tre i macronutrienti. Al fine di meglio comprendere l’applicazione pratica di questa indicazione può essere utile fornire alcuni esempi di alimenti e categorie alimentari in genere ed il rispettivo apporto di macronutrienti (fonte <a href="https://it.wikipedia.org/wiki/Macronutrienti">Wikipedia</a>):</p><div id="adv-video-article"></div> <ul> <li>Alimenti che sono buone fonti di carboidrati <ul> <li>Zucchero da tavola</li> <li>Cereali e derivati (pane, riso, pasta, …)</li> <li>Verdure amidacee (patate e mais)</li> <li>Legumi</li> </ul> </li> <li>Alimenti che sono buone fonti di proteine <ul> <li>Carne</li> <li>Pesce e frutti di mare</li> <li>Uova</li> <li>Latticini</li> <li>Legumi</li> <li>Noci</li> </ul> </li> <li>Alimenti che sono buone fonti di grassi <ul> <li>Carne</li> <li>Burro</li> <li>Latticini</li> <li>Oli vegetali (oliva, girasole, arachidi, …)</li> <li>Pesce</li> <li>Avocado</li> </ul> </li> </ul> <p>Operare una suddivisione di questo tipo è particolarmente complesso per la difficoltà di categorizzare intere famiglie di alimenti, per questa ragione ho optato per riportare l’elenco senza praticare eccessive modifiche rispetto alla fonte. È tuttavia molto importante essere consapevoli di alcuni importanti premesse:</p> <ul> <li>Questa suddivisione non dice nulla sulla qualità dei macronutrienti apportati, ma solo sull’apporto quantitativo, ad esempio <ul> <li>zucchero e cereali sono gli alimenti più spesso associati al soddisfacimento del fabbisogno giornaliero di carboidrati, ma l’OMS <a href="https://www.who.int/news/item/04-03-2015-who-calls-on-countries-to-reduce-sugars-intake-among-adults-and-children">suggerisce</a> che gli zuccheri semplici in genere (come, appunto, lo zucchero da tavola) non dovrebbero superare il 5% dell’introito calorico giornaliero, ovvero lasciando a fonti di carboidrati complessi il restante 40-55%;</li> <li>nelle linee guida più condivise olio d’oliva e burro possono entrambi trovare spazio in una dieta sana, ma con proporzioni decisamente sbilanciate verso il primo;</li> </ul> </li> <li>Molti alimenti contengono in realtà tutti e tre i macronutrienti (carboidrati, proteine e grassi), anche se spesso vengono annoverati in una specifica categoria; tra gli esempi più eclatanti <ul> <li>la pasta è sicuramente una fonte chiave di carboidrati nella dieta italiana, ma spesso si dimentica che, soprattutto se di buona qualità (e integrale) è in grado di apportare oltre 10 g di proteine per 100 g di alimento crudo, che può essere un contributo estremamente rilevante (le linee guida per una sana alimentazione ci ricordano ad esempio che quasi un terzo delle proteine giornaliere nella popolazione italiana deriva proprio dai cereali).</li> </ul> </li> </ul> <p>Generalizzare parlando di carboidrati, e nel farlo accomunare così lo zucchero da tavola alle tracce di carboidrati contenute in un piatto d’insalata (sì, contiene carboidrati, ad esempio la lattuga circa 2-3 g per 100 di foglie), è chiaramente una semplificazione drammatica.</p> <p>Allo stesso modo di come si potrebbe pensare (sbagliando) che i grassi di un piatto di pancetta affumicata abbiano lo stesso impatto di quelli contenuti nell’olio d’oliva, e di questo mi scuso.</p> <p>Per entrambi questi esempi sono tuttavia convinto che il martellamento culturale sulla necessità di operare scelte alimentari più sane sia sufficiente a far comprendere di come un alimento sia più sano dell’altro, anche magari non conoscendone le ragioni biochimiche.</p> <p>Ritengo invece che sia utile spendere almeno qualche parola sul concetto di qualità biologica delle proteine, approfondimento condotto su un articolo separato.</p> <h2 id="micronutrienti">Micronutrienti</h2> <p>Poiché l’obiettivo di questa serie di articoli consiste essenzialmente nell’arrivare a comprendere i principi della dieta chetogenica, dei suoi obiettivi e delle sue debolezze, si è deciso di non approfondire il pur interessante campo dei nutrienti (minerali e vitamine), vale tuttavia la pena ricordare un concetto assolutamente fondamentale:</p> <p>I micronutrienti sono sostanze essenziali alla salute dell’essere umano, che deve quindi aver cura di di assumere attraverso la dieta; la storia è colma di tragici esempi delle conseguenze di specifiche carenze, tra gli esempi più classici rientrano i drammatici effetti sui marinati della carenza di vitamina C durante le lunghe traversate oceaniche, che esitavano spesso nella morte a causa dello scorbuto.</p><div id="relatedSearchesLeaf" class="sal-mBottom2x"></div> <p>Se come vedremo in seguito c’è un vivace dibattito sulla ripartizione dei macronutrienti (quantità giornaliere di carboidrati, proteine e grassi), affinché una dieta possa essere definita <em>almeno</em> “non pericolosa” (<a href="https://it.wikipedia.org/wiki/Primum_non_nocere">Primum non nocere</a>), deve necessariamente prevedere regolare apporto di tutti i micronutrienti essenziali, come definito dai LARN, che è la Revisione dei Livelli di Assunzione di Riferimento di Nutrienti ed energia per la popolazione italiana.</p> <p>In alcuni casi particolari è tuttavia possibile che specifiche carenze possano essere sopperite attraverso il ricorso ad integrazioni, ma tendenzialmente questo ha senso solo qualora vengano soddisfatte due condizioni:</p> <ul> <li>L’integrazione deve essere molto mirata e limitata,</li> <li>I vantaggi dell’approccio alimentare in esame devono essere supportati da un’adeguata letteratura scientifica, solida ed abbondante.</li> </ul> <p>Come abbiamo scritto nel precedente articolo nel caso delle <a href="https://healthy.thewom.it/alimentazione/dieta-vegetariana-vegana/">diete vegane</a> è ad esempio considerato indispensabile integrare la <a href="https://healthy.thewom.it/alimentazione/vitamina-b12/">vitamina B12</a>, assente negli alimenti vegetali, ma possiamo affermare che:</p> <ul> <li>la B12 è sostanzialmente l’unico micronutriente mancante (conseguenza peraltro delle mutate abitudini igienico-alimentari, che hanno ridotto la presenza della vitamina in forma di contaminazione su verdura e frutta)</li> <li>la disponibilità di studi che confermano la bontà di un approccio vegetale sulla salute umana è <a href="https://pubmed.ncbi.nlm.nih.gov/26853923/">tale</a> da consentire di ritenerla un approccio adeguato.</li> </ul> <p>Diverso sarebbe ovviamente il caso di una dieta che richieda il consumo di multivitaminici, più difficilmente giustificabile sul lungo termine.</p> <h2 id="altresostanze">Altre sostanze</h2> <p>I composti fitochimici (o fitocomposti) sono sostanze che si trovano naturalmente nelle piante, in genere a scopo di difesa o con altri ruoli; tra i nomi più noti possiamo ricordare ad esempio <a href="https://healthy.thewom.it/integratori/carotene/">carotenoidi</a>, flavonoidi, antocianine, … e peraltro sono spesso responsabili del caratteristico colore della piante che li contiene (ad esempio le carote sono arancioni in virtù della presenza dei carotenoidi, i mirtilli sono viola scuro per la presenza di antocianine, il pomodoro è rosso grazie al licopene, …).</p> <p>Sebbene non siano definiti essenziali, ovvero l’organismo umano non ne ha strettamente bisogno per funzionare correttamente e per questo non è possibile indicarne le quantità minime necessarie (oltre al fatto che ne esiste un numero nell’ordine, probabilmente, di almeno qualche centinaio di molecole), esiste una sconfinata letteratura che ne indaga gli effetti positivi sulla salute e con buona probabilità le ragioni della correlazione tra consumo di frutta/verdura e riduzione dell’incidenza di numerose malattie di deve almeno in parte alla loro presenza.</p> <p>Un discorso simile è quello che riguarda la fibra, sostanza indigeribile dall’uomo (non viene né scomposta né tanto meno assorbita nell’apparato digerente), ma ormai considerata indispensabile per il mantenimento di un buon stato di salute; in questo caso i LARN ne suggeriscono il consumo di almeno 25 g al giorno, ma le indicazioni derivanti dalla letteratura <a href="https://pubmed.ncbi.nlm.nih.gov/23539529/">suggeriscono</a> che presumibilmente “più è meglio”.</p> <p>Ricordare l’importanza di queste molecole è quindi fondamentale quando si pretenda di giudicare una dieta, soprattutto quando proposta come regime alimentare a lungo termine.</p> <h2 id="piattosano">Piatto sano</h2> <p>Prima di fare un passo più deciso in direzione della dieta chetogenica può essere utile riassumere quanto appena descritto in modo più visuale e facilmente comprensibile; se infatti percentuali e proporzioni sono necessarie ad una trattazione rigorosa di quelle che sono le indicazioni alimentari attuali, nemmeno il più dedito degli ricercatori alimentari ritiene che questi numeri debbano essere rispettati ogni singolo pasto, per alcuni aspetti nemmeno nel singolo giorno, quanto piuttosto in un orizzonte temporale più rilassato, che può ad esempio essere la settimana.</p> <p>In quest’ottica ritengo possa essere utile uno strumento messo a punto <a href="https://nutritionsource.hsph.harvard.edu/healthy-eating-plate/translations/italian/">dai ricercatori di Harvard</a>, che consiste semplicemente in una rappresentazione visuale delle proporzioni ideali tra i diversi gruppi alimentari.</p> <p>Immaginando un pasto in forma di piatto unico, questo dovrebbe presentarsi indicativamente come segue:</p> <div id="attachment_420876" style="width: 1034px" class="wp-caption alignnone"><img fetchpriority="high" decoding="async" aria-describedby="caption-attachment-420876" class="size-full wp-image-420876" src="https://healthy.thewom.it/wp-content/uploads/2022/05/piatto-mangiar-sano.jpg" alt="Il piatto del mangiar sano" width="1024" height="801" srcset="https://healthy.thewom.it/wp-content/uploads/2022/05/piatto-mangiar-sano-300x235.jpg 300w, https://healthy.thewom.it/wp-content/uploads/2022/05/piatto-mangiar-sano-768x601.jpg 768w, https://healthy.thewom.it/wp-content/uploads/2022/05/piatto-mangiar-sano.jpg 1024w" sizes="(max-width: 1024px) 100vw, 1024px"><p id="caption-attachment-420876" class="wp-caption-text">Il piatto del mangiar sano proposto dall’Università di Harvard</p></div> </div> </div> </div> <div class="entry-footer">  <ins class="adsbygoogle fluid" style="display:block; text-align:center;" data-ad-layout="in-article" data-ad-format="fluid" data-ad-client="ca-pub-0820544532937748" data-ad-slot="9043543599"></ins> <div class="clearfix"></div> <div class="sal-leaf-accessori sal-leaf-accessori-bottom sal-mBottom4x"> <div class="sal-leaf-accessori-sharebox"> <a target="_BLANK" href="mailto:?subject=Principi+nutritivi%2C+macronutrienti+e+micronutrienti%3A+quali+sono+e+dove+trovarli&body=Ti%20consiglio%20questo%20articolo:%20Principi+nutritivi%2C+macronutrienti+e+micronutrienti%3A+quali+sono+e+dove+trovarli%20-%20https%3A%2F%2Fhealthy.thewom.it%2Falimentazione%2Fprincipi-nutritivi%2F" class="sal-leaf-accessori-shareitem sal-leaf-accessori-shareMAIL"> <span class="sal-icon"> <svg viewBox="0 0 28 28"> <use xlink:href="https://healthy.thewom.it/wp-content/themes/farmacoecura/css/images/min/icons.svg#foglia-shareMAIL"></use> </svg> </span> </a> <a href="https://www.facebook.com/sharer/sharer.php?u=https%3A%2F%2Fhealthy.thewom.it%2Falimentazione%2Fprincipi-nutritivi%2F" class="sal-leaf-accessori-shareitem sal-leaf-accessori-shareFB"> <span class="sal-icon"> <svg viewBox="0 0 28 28"> <use xlink:href="https://healthy.thewom.it/wp-content/themes/farmacoecura/css/images/min/icons.svg#foglia-shareFB"></use> </svg> </span> </a> <a href="https://twitter.com/intent/tweet?url=https%3A%2F%2Fhealthy.thewom.it%2Falimentazione%2Fprincipi-nutritivi%2F&text=Principi+nutritivi%2C+macronutrienti+e+micronutrienti%3A+quali+sono+e+dove+trovarli" class="sal-leaf-accessori-shareitem sal-leaf-accessori-shareTW"> <span class="sal-icon"> <svg viewBox="0 0 28 28"> <use xlink:href="https://healthy.thewom.it/wp-content/themes/farmacoecura/css/images/min/icons.svg#foglia-shareTW"></use> </svg> </span> </a> <a href="whatsapp://send?text=Leggi+questo+articolo%3A+https%3A%2F%2Fhealthy.thewom.it%2Falimentazione%2Fprincipi-nutritivi%2F" class="sal-leaf-accessori-shareitem sal-leaf-accessori-shareWA"> <span class="sal-icon"> <svg viewBox="0 0 28 28"> <use xlink:href="https://healthy.thewom.it/wp-content/themes/farmacoecura/css/images/min/icons.svg#foglia-shareWA"></use> </svg> </span> </a> </div> </div> <section class="sal-author-block sal-mBottom4x barlow"> <h3 class="sal-list-separator sal-list-heading barlow-cond sal-mBottom3x"><span>Autore</span></h3> <div class="sal-author-container sal-author-container sal-mBottom4x"> <div class="sal-author-item"> <div class="sal-author-data barlow-cond"> <h3 class="sal-author-name"><a href="https://healthy.thewom.it/autori/roberto-gindro/">Dr. Roberto Gindro</a></h3> <small class="sal-author-jobtitle">Divulgatore</small> </div> </div> <span class="sal-author-bio"><p>Laurea in Farmacia con lode, PhD in Scienza delle sostanze bioattive.</p> <p>Fondatore del sito, si occupa ad oggi della supervisione editoriale e scientifica.</p> </span> </div> </section> </div> <div class="clearfix"></div> </div>  <div class="entry-navigation"> <section class="sal-list sal-mBottom4x barlow"> <div class="sal-list-separator sal-list-heading barlow-cond sal-mBottom3x"><span>Articoli Correlati</span></div> <a id="0"></a> <div class=""> <ul> <li> <div class="sal-list-item sal-mBottom5x"> <a href="https://healthy.thewom.it/alimentazione/cibi-proteine/" class="sal-list-item-pictorial"> <picture> <source srcset="https://healthy.thewom.it/wp-content/uploads/2023/11/cibi-proteine1-cover.jpg"> <img src="/wp-content/themes/farmacoecura/css/images/sal-img-placeholder.svg" alt="Quali sono i cibi con proteine?" class="" loading="lazy"> </picture> </a> <div class="sal-list-item-text barlow-cond"> <a class="sal-list-item-title" href="https://healthy.thewom.it/alimentazione/cibi-proteine/" title="Quali sono i cibi con proteine?">Quali sono i cibi con proteine?</a> <p class="sal-list-item-summary sal-line-clamp sal-mBottom1x barlow"><a href="https://healthy.thewom.it/alimentazione/cibi-proteine/" title="Quali sono i cibi con proteine?">Quali sono i cibi che contengono proteine? 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Come si scelgono? 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Su safari mobile entra in questo caso subito, quindi lo escludo window.history.back(); } else { const trackEvent = false; // accende / spegne gli eventi GA console.log("trackBack init - eventi tracciati:", (trackEvent? 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Questo evita l'apertura della modal su safari in caso di back da un articolo window.removeEventListener("popstate", popstateEventAction); window.history.back(); return; } postTcfReady(()=>{ showModalBack(); document.querySelector(".modal-back-btn").addEventListener("click", () => { if(trackEvent) { gtag("event", "Modale Back", { "event_action": "x" }); } closeModalBack(); }); }); postConsentRejected(()=>{ if(trackEvent) { gtag("event", "Modale Back", { "event_action": "view NO consent", "non_interaction": true }); } window.history.back(); }); } const initModalBack = () => { document.body.removeEventListener("click", initModalBack); window.history.pushState("modalForward", null, ""); historyLenghtRef = window.history.length; postTcfReady(()=>{ if(!document.location.href.includes("/ricerca?")){ pageOptions.relatedSearchTargeting = "content"; _googCsa('relatedsearch', pageOptions, rsblock1); if(trackEvent) { gtag("event", "Modale Back", { "event_action": "call ads", "non_interaction": true }); } } }); window.addEventListener("popstate", popstateEventAction); console.log("trackBack pushState"); } document.body.addEventListener("click", initModalBack); } } })(); //startPushNoConsent (function(){ //Le variabili website e targetElementId sono inizializzate a template e sono comuni per initPush e PushNoConsent /*let iframeVideo = document.querySelector('.tw-container-video'); if(iframeVideo != null) { console.log('[pushNoConsent] bloccata per presenza video in pagina'); return false; }*/ let trackAnalytics = false; function startPushNoConsent() { window.initStartPushNoConsent = 1; console.log('[pushNoConsent] track init'); if (typeof gtag === "function" && trackAnalytics == true) { gtag("event", 'pushNoConsentV1', { event_action: 'init', event_label: document.location.href, non_interaction: true }); } window.GlobalPusTimerStart = new Date().getTime(); let pushConfObj = { website, type: "flyfirst", flyMode: "fade", closeFlyingAfter: 7000, adServer: 'freewheel', targetElementId, eventListener: (eventName, eventData) => { const eventBlocking = [ "adblocker_detected", "preroll_not_served", "autoplay_denied", "triggered_fallback", "preroll_error" ]; if(eventName === 'preroll_started'){ console.log('[pushNoConsent]', 'track preroll started'); if (typeof gtag === "function" && trackAnalytics == true) { gtag("event", 'pushNoConsentV1', { event_action: 'preroll_started', event_label: document.location.href, non_interaction: true }); } } // [ NPA ] event listeners per interstital ADK (adv fill se non c'è preroll) // if (eventBlocking.includes(eventName)) { // if (typeof AdKaora.loadInterstitial === 'function' && !adkPageSlots.displayed.adk_interstitial) { // console.debug('[ NPA ] init interstitial ADK causa preroll non erogato'); // AdKaora.loadInterstitial("adk_death-div"); // } // } } }; (function (a, l, t, e, r) { a[e] = a[e] || function (s) { (a[e].run = a[e].run || []).push(s) }; let g, z = l.getElementsByTagName(t)[0]; if (l.getElementById(e)) { return; } g = l.createElement(t); g.id = e; g.src = r; g.async = 1; z.parentNode.insertBefore(g, z); }(window, document, 'script', 'AVPushLoader', "https://ptp.stbm.it/pushdown/loader/av/pushdown-loader.js")); console.log('[pushNoConsent]', pushConfObj); AVPushLoader(pushConfObj); } // let startInterstitialNoConsent = () => { // // [ NPA ] event listeners per interstital ADK (adv fill se non c'è preroll) // const eventBlocking = [ // "adblocker_detected", // "preroll_not_served", // "autoplay_denied", // "triggered_fallback", // "preroll_error" // ]; // eventBlocking.forEach(function(e) { // window.addEventListener(e, function() { // if (typeof AdKaora.loadInterstitial === 'function' && !adkPageSlots.displayed.adk_interstitial) { // console.debug('[ NPA ] init interstitial ADK causa preroll non erogato'); // AdKaora.loadInterstitial("adk_death-div"); // } // }); // }) // } const ADVNoConsentFlow = () => { // let NPAtarget = window.innerWidth < 1000 ? 'adv-gpt-box-mobile-container1' : 'adv-gpt-box-container1'; // let NPAtargetBox = document.getElementById(NPAtarget); // if(NPAtargetBox != 'undefined' && NPAtargetBox != null) { // NPAtargetBox.parentNode.parentNode.setAttribute('id','box300NPA'); // } setTimeout(function() { mmLoader({ src: "https://cdn.adkaora.space/mondadori/generic/prod/adk-init.js", async: true, type: 'module' }, "ADVNoConsentFlow") // .then(element => { // document.addEventListener("PWTBidComplete", function(e) { // console.debug('PWTBid completed.') // // check slot vuoti: // let emptyNPASlots = {}; // if(ifrmAdvMh.offsetHeight === 0){ // Object.assign(emptyNPASlots, { 'masthead': divslotnameStrip }); // } else { // AmeMh.strip_animation(); // } // if(ifrmAdvBox.offsetHeight === 0){ // Object.assign(emptyNPASlots, { 'box300': divslotnameBox }); // } // document.dispatchEvent(new CustomEvent("EmptyNPASlot", { // detail: emptyNPASlots // })); // }); // }, "ADVNoConsentFlow") // .then( element => mmLoader({ // src: "https://adv.mediamond.it/librerie/js-no-consent/ame/adv_no_consent.js", // async: true // }, "ADVNoConsentFlow")) .then(element => { startPushNoConsent(); // startInterstitialNoConsent(); }, "ADVNoConsentFlow"); },500); } postConsentRejected(ADVNoConsentFlow); // debug only: // document.addEventListener("EmptyNPASlot", function(e) { // console.debug('[NPA] EmptyNPASlot event:', e.detail); // }); })(); function startAdsense() { setTimeout(() => { mmLoader({ "data-ad-client": "ca-pub-7835681492882497", src: "https://pagead2.googlesyndication.com/pagead/js/adsbygoogle.js", async: true }, "AdsenseChain").then( element => { let blankAdSlots = document.querySelectorAll(".adsbygoogle:not([data-adsbygoogle-status='done'])"); if(blankAdSlots.length > 0){ for (var i = 0; i < blankAdSlots.length; i++) { (adsbygoogle = window.adsbygoogle || []).push({}); } } } ); }, 2000); } postTcfReady(startAdsense); /*postTcfReady*/ async function postTcfReady(cb) { if(typeof tcfIsReady !== 'undefined') { console.log('[Ame consent] cb by variable:',cb.name); await yieldToMain(); cb(); } else { window.addEventListener('tcf2Ready', async function() { console.log('[Ame consent] cb by listener:',cb.name); await yieldToMain(); cb(); }) } } /*postTcfRejected*/ async function postConsentRejected(cb) { if (typeof window.ameConsentGiven !== 'undefined' && window.ameConsentGiven === false) { console.log('[Ame consent rejected] cb by variable:', cb.name); await yieldToMain(); cb(); } else { window.addEventListener('consentRejected', async function () { console.log('[Ame consent rejected] cb by listener:', cb.name); await yieldToMain(); cb(); }); } } /*MM LOADER*/ function mmLoader(objAttr, chainId = null, elementType = "script", target = document.body) { return new Promise(async function (resolve, reject) { let element = document.createElement(elementType); for (const property in objAttr) { element.setAttribute(property, objAttr[property]); } let path = objAttr.src || objAttr.href; element.onload = async () => { await yieldToMain(); resolve(element); console.log(`[mmLoader] ${path} caricato!`, "chainId_" + chainId + " Time: " + performance.now()); }; element.onerror = e => { reject( new Error(`[mmLoader] Errore sul caricamento di ${path}`) ); console.log(e); }; await yieldToMain(); target.appendChild(element); }); } function wait(ms) { return new Promise(resolve => setTimeout(resolve, ms)); } function loadJsbyIO (src, targetSelector, rootMargin) { let options = { root: null, rootMargin: rootMargin || "0px", threshold: 1.0, }; const callback = (entries, observer) => { entries.forEach((entry) => { if (entry.isIntersecting) { console.log(`[loadJsbyIO] loading ${src} by intersection of ${targetSelector}`); mmLoader({ src: src, async: true }); obs.disconnect(); } }); }; let obs = new IntersectionObserver(callback, options); let target = document.querySelector(targetSelector); obs.observe(target); }; async function yieldToMain () { if ('scheduler' in window && 'yield' in scheduler) { return scheduler.yield(); } return new Promise(resolve => { setTimeout(resolve, 0); }); } /*END MM LOADER*/ </script> <script type='text/javascript'> window.addEventListener('load', function() { console.log("subtag check"); var ABtest_subtab_part='noads'; if (typeof ABtest_showads !== 'undefined') { if (ABtest_showads) { ABtest_subtab_part='showads'; } } else { ABtest_subtab_part='showads'; } console.log("ABtest_subtab_part: "+ABtest_subtab_part); var subtag_ads=ABtest_subtab_part; var arr = [], collegamenti = document.links; var count_progressivo_prodotto=0; var old_amazon_link=''; var posizione_prodotto='P0'; for(var i=0; i<collegamenti.length; i++) { var text=collegamenti[i].href; if((text.startsWith('https://www.amazon.it')) && (text.includes('tag='))){ var url = text; if(url != old_amazon_link) { count_progressivo_prodotto++; posizione_prodotto='P' + count_progressivo_prodotto old_amazon_link=url; } var linktype = collegamenti[i].getAttribute('data-vars-linktype'); if(linktype) { posizione_prodotto='P' + count_progressivo_prodotto +'T' + linktype; } else{ var linkclass = collegamenti[i].getAttribute('class'); if(linkclass=='btn-offerte-amazon'){ linktype='btn' posizione_prodotto='P' + count_progressivo_prodotto +'T' + linktype; } else { posizione_prodotto = 'P' + count_progressivo_prodotto + 'Tnd'; 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