Tra le diete più in voga in questo periodo c’è la dieta giapponese che promette di far perdere due chili in una settimana e di assicurare salute e forma fisica senza dover rinunciare al cibo. Di sicuro starete pensando alla dieta giapponese come ad un regime alimentare a base di alghe e pesce crudo, in realtà non è così, in quanto è una dieta piuttosto varia e di sicuro ricca di nutrienti: basti pensare che la popolazione giapponese è quella che ha meno problemi di obesità e il più alto tasso di longevità.
Il cibo giapponese è leggero e aromatico, a base di ingredienti ricchi di antiossidanti e con pochi grassi. I piatti della cucina giapponese vengono preparati con molta cura, le porzioni non devono essere mai abbondanti ma gustose, e il cibo va assaporato e mangiato lentamente.
I capisaldi della dieta giapponese sono il riso, che è anche la fonte di carboidrati più importante, il pesce, la soia, la frutta, la verdura, alghe e funghi giapponesi: insomma un mix di alimenti ricchi di antiossidanti, acidi grassi Omega 3 e fitoestrogeni. A parte questi cibi base, sono molto consumati anche spezie, aromi, germogli, cavolo e insalate a foglia verde, mentre sono assunti con molta parsimonia il pesce grasso, la carne rossa e i condimenti elaborati.
Un altro segreto della dieta giapponese è il grande consumo di tè verde, da solo o come complemento di ogni pasto; le proprietà dei tè verde giapponesi sono risapute: aiutano a bruciare i grassi, stimolano il metabolismo e sono privi di caffeina; tra i tè verdi migliori c’è sicuramente il tè Matcha, che è un’autentica miniera di vitamine e sali minerali Anche il miso, un condimento derivato dai semi di soia, è molto ricco di fitoestrogeni e ideale come condimento o come base per le zuppe.
Esempio di menù della dieta giapponese
Colazione: tre cucchiai di cereali integrali, un bicchiere di latte di riso oppure tè verde, due biscotti secchi e un frullato di frutta mista
Spuntino: un vasetto di yogurt al naturale o un centrifugato di mele, carote e radice di zenzero
Pranzo: insalata mista a base di 50 gr. di riso integrale, pomodori, cetriolo e funghi
Merenda: tè verde, due mandorle, uvetta sultanina oppure macedonia con succo di limone;
Cena: zuppa di miso, preparata con mezzo litro d’acqua, due cucchiaini di miso, mezza cipolla piccola, mezza carota, una foglia di bietola, un pezzettino di alga Wakame, un cucchiaio di olio extravergine d’oliva, poi insalata mista con verdure crude di stagione, e patate dolci, una fettina di arrosto di maiale, tè al gelsomino o tè verde e mezza papaia.
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