Colorful, tasty and creative, in a few years the poké has also conquered the Italians, especially the younger ones, and is the protagonist among physical stores, delivery and take away.
A dish from Hawaii can be a healthy and genuine option for a balanced and nutrient-rich diet:
how to make the best choices?
"The poké is also an option suitable for those who, without sacrificing taste, follow a balanced meal plan and not only for its ingredients, but also for the possibility of composing the bowl to one's liking", explains the founder of Ami Poké , a chain of pokerie born in 2018 in Rome and among the first players in Italy.
“The possibility of choosing the components independently, in fact, allows you to vary your diet, to choose the foods that best suit your needs, as well as your tastes.
In the vast world of take away, it is the ideal alternative for those who want to follow a healthy and balanced diet even in the office or away from home ".
Arianna Felicetti, Nutritionist Biologist, answers the most frequently asked questions about the poké
and shares some tips for composing the perfect bowl from a nutritional point of view.
Can the poké be defined as a complete dish?
In order to define a "complete" dish it is necessary that the foods that compose it bring both the right amount of energy and the essential nutrients to the body, from macronutrients, such as carbohydrates, proteins and lipids, to essential micronutrients such as vitamins and salts minerals.
There is no such thing as a "complete" food in the world and that is why it is important to combine different foods to ensure the right amount of all the necessary nutrients.
The poké, if carefully composed, can be a complete dish.
What are the main nutritional characteristics of a poké?
All the essential nutrients for the body can be included in the poké, but its nutritional characteristics depend on the individual ingredients.
Brown rice, for example, thanks to the presence of carbohydrates and fibers, provides energy and contributes to the maintenance of body weight and gastro-intestinal functions.
Chicken, fish and shellfish, on the other hand, provide the body with high biological value proteins, as well as B vitamins (B12) and minerals such as iron and zinc;
fish, in particular, is also an excellent source of copper and iodine.
Fruits and vegetables have a low calorie intake, are a good source of dietary fiber and are low energy density foods;
thanks to these properties they can replace more caloric foods and contribute to an early achievement of the sense of satiety and to nourish the "good" intestinal bacteria by acting as prebiotics, controlling cholesterol levels and preventing cardiovascular diseases and cancers of the digestive system.
Finally, the dried fruit in shell, which we find in the toppings in the poké, is a food with a high energy content and rich in fiber, folic acid, minerals, bioactive molecules and unsaturated fatty acids, in particular omega-3.
Can a dish like poké be integrated into a healthy diet?
How many times a week can you eat?
Yes, the poké can be integrated into a healthy diet, the important thing is to combine the ingredients correctly and intelligently based on the frequency of consumption: fruit and vegetables can be eaten several times a day and rice can be consumed daily but the same is not true for protein ingredients.
Crustaceans, fish and white meat are recommended between 2 and 3 times a week, tofu and cheese only once, while the recommended dose of eggs is 2 units a week.
Finally, the dried fruit topping should be added a maximum of 3 times a week.
The situation is different for sauces and condiments, which should be limited to a maximum of once a week, preferring those based on yogurt, olive oil, lemon and philadelphia and avoiding mayonnaise or sauces containing too much salt (such as soy sauce) or too much sugar (teriyaki).
The only condiment that can always be used is raw EVO oil.
What is the ideal recipe for a poké?
The ideal poké should contain all the nutrients needed by the body, without exaggerating the content of sodium and simple sugars.
The perfect recipe?
Rice as a base, combined with spinach salad (therefore with the half and half formula);
tomatoes and / or cucumbers or other seasonal vegetables;
all seasoned with raw EVO oil and almond topping.
Are there any recommended and / or not recommended combinations?
The advice to always keep in mind is to not add two different proteins to the base (tuna and salmon for example) but only one protein, two vegetables (or a component of fruit and one of vegetables), EVO oil (alternatively lemon or spices) and limit the topping and dried fruit (maximum 30 g).
Avocado, on the other hand, is a healthy food, but rich in fat, so the quantity inside the poké should be limited and, above all, reduced in the presence of EVO oil.
Could the fact that the poké is colorful and visually inviting have any positive effects for the body?
During a meal, the availability of various foods, especially if they are inviting in shape, texture, variety of flavors and colors, stimulates the appetite, while eating the same food for long periods involves a gradual reduction in appetite: we are talking about specific sensory satiety.
The important thing is, if possible, to consume the poké calmly with a friend, a colleague, and not to use electronic devices during the meal, to maintain conviviality and give the right importance to food.
Furthermore, in everyday life, it is important to learn to vary your choices and be more creative: with the poké this is possible, as well as simple.