La Dieta Zona del Dott.Barry Sears
La Dieta Zona rappresenta uno dei programmi dietetici più seguiti al mondo. A differenza di altre diete dimagranti altrettanto note, non si basa sul computo delle calorie giornaliere quanto piuttosto sulla modulazione degli ormoni attraverso l’alimentazione; il suo ideatore, il biochimico statunitense Barry Sears, individua infatti nel controllo dei livelli di insulina nel sangue il segreto per mantenersi in forma e vivere a lungo. In particolare, secondo Sears è l’eccesso di secrezione di insulina il motivo per cui si prende peso mentre, al contrario di quanto si crede, sovrappeso e obesità non hanno nulla a che vedere con l’eccessivo introito di grassi.
L’idea è che se si mantengono i livelli di insulina entro un certo limite, la cosiddetta Zona, è possibile non solo dimagrire in maniera efficace e duratura, ma anche prevenire un gran numero di patologie quali diabete, accidenti cardiovascolari e cancro, e migliorare la qualità della propria vita; infatti il controllo dell’insulina attraverso la dieta stabilizza automaticamente il livello degli zuccheri nel sangue e provoca di conseguenza una notevole diminuzione dell’appetito a fronte di un considerevole aumento di energia e concentrazione.
- Come portare l’insulina nella Zona
Per mantenere i livelli di insulina entro la Zona basta mangiare ad ogni pasto la giusta combinazione di cibi; le calorie infatti si differenziano in base all’impatto ormonale dei diversi nutrienti da cui provengono; proteine, grassi e carboidrati hanno ciascuno un effetto differente sugli ormoni dal quale dipende il nostro stato di salute: i carboidrati stimolano la secrezione di insulina, le proteine quella di glucagone, i grassi modulano la produzione di una classe di ormoni denominati ecosanoidi. Ma in che modo questi ormoni influenzano il funzionamento del nostro organismo?
- Insulina, glucacone, ecosanoidi
Mentre l’insulina ordina all’organismo di accumulare i nutrienti che si assumono mangiando, il glucagone al contrario lo induce a liberare i carboidrati immagazzinati nel fegato perchè diventino carburante per l’organismo. Questi due ormoni sono quindi antagonisti e si contrastano continuamente: se uno sale, l’altro scende. Ma in che modo si crea l’eccesso di insulina? Secondo Sears ciò avviene da un lato perchè si introducono troppe calorie ad ogni pasto, dall’altro perchè queste provengono sopratutto da carboidrati; le calorie in più infatti fanno salire il livello di insulina perchè il loro immagazzinamento richiede grandi quantità di questo ormone e per questo motivo, sostiene Sears, la giusta proporzione fra proteine e carboidrati è fondamentale per mantenere l’insulina entro la Zona. Se questo non avviene si creano degli squilibri ormonali alla base dell’aumento di peso e del richio di malattie croniche degenerative.
- La dieta Zona non è una dieta iperproteica
Noterete che Sears nonostante individui nell’eccessivo consumo di carboidrati la causa dell’aumento di secrezione di insulina, non propone una dieta iperproteica (come vedremo più avanti non si consumano infatti più di 90-120 grammi di proteine ad ogni pasto e comunque sempre in quantità minori rispetto ai carboidrati) ma insiste piuttosto sulla necessità di assumere questi nutrienti nelle giuste proporzioni; inoltre Sears ritiene che il vero pericolo per la nostra salute sia rappresentato dai carboidrati provenienti da cereali che considera non fondamentali per l’essere umano, anzi, afferma, quando 10.000 anni fa fu introdotta la coltivazione dei cereali per l’uomo questo ebbe almeno tre conseguenze nefaste: l’abbassamento della statura media, la comparsa di malattie quali attacchi cardiaci e artrite, la comparsa e la diffusione dell’obesità.
- La risposta individuale ai carboidrati è geneticamente determinata
Sears precisa poi come la gestione individuale dei carboidrati sia geneticamente determinata: non tutti produciamo insulina in eccesso quando mangiano grandi quantità di pane, pasta e riso; tuttavia per il 75% di noi, dice Sears la risposta insulinica a questi nutrienti è molto intensa e determina gli effetti deleteri descritti. Lo stesso Sears propone un piccolo esperimento casalingo utile a determinare se si appartiene a questo gruppo: se mangiate un bel piatto di pasta a pranzo e dopo tre ore siete insonnoliti o avete di nuovo fame, ecco che siete tra questi. Ciascun pasto Pro zona deve quindi apportare la giusta combinazione di proteine a basso contenuto di grassi, il giusto tipo di carboidrati (quelli provenienti da frutta e verdura) e un cucchiaino di grasso buono (olio di oliva o mandorle tritate).
Ma come si fa esattamente a “costruire” un pasto pro Zona? Di questo tratterà il secondo articolo del nostro Dossier Zona, che sarà pubblicato il prossimo Venerdì 27 Novembre. Per rimanere aggiornati seguite il nostro Feed e non dimenticate di unirvi ai fan di Dietaland su Facebook.
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