Si conclude oggi il nostro approfondimento sulla dieta Zona del dottor Barry Sears. Come vi abbiamo anticipato, sarà il dottor Mario Manunta, specialista in medicina interna, diabetologo e Zona counsultant e spiegarci come “si fa” la dieta Zona adottando il famoso metodo dei blocchetti.
Esistono due metodi per strutturare una dieta Zona: quello della mano e quello dei blocchi. Noi parleremo del metodo dei blocchi. Il blocco serve a comporre pasti e spuntini e a quantificare il fabbisogno giornaliero di cibo senza tenere conto né del peso, né delle calorie. Chiaramente servono delle misurazioni per sapere quanto si deve mangiare e quindi quanti “blocchi” giornalieri consumare e questo quantitativo dipende da due fattori: massa magra e attività fisica. La metodica di calcolo della massa magra varia per la donna e per l’uomo. Seguiamo tappa per tappa il procedimento per il calcolo della massa magra nella donna:
- Si determina il peso corporeo
- Si misura la circonferenza dai fianchi nel punto più largo
- Si consultano le Tabelle della ZONA e si riportano le costanti corrispondenti (A, B e C).
- Si calcola la percentuale di Massa Grassa
- Si moltiplica il peso corporeo per la percentuale di Massa Grassa e si divide per 100 per conoscere i chili di Massa Grassa
- Si sottraggono dal peso corporeo i chili di Massa Grassa
- Si determina l’altezza
- Si misura la circonferenza all’altezza dell’ombelico
Per calcolare la massa magra di un uomo si procede come segue:
- Si determina il peso
- Si misura la circonferenza all’altezza dell’ombelico
- Si misura la circonferenza del polso dell’arto prevalente
- Si sottrae la misura del polso dalla circonferenza addominale
- Si consultano le Tabelle della Zona per conoscere la percentuale di Massa Grassa
- Si moltiplica il peso per la percentuale di Massa Grassa e si divide per 100, per conoscere i chili di Massa Grassa
- Si sottraggono dal peso corporeo i chili di Massa Grassa
Calcolata la massa magra si procede al calcolo dei blocchi
Per calcolare il numero dei blocchi giornalieri individuali il procedimento prosegue nello stesso modo per la donna e per l’uomo. E’ necessario valutare l’attività fisica che va incentivata secondo schema incrementale e che sia prevalentemente aerobica, ma con componente anaerobica rappresentativa e personalizzata.
L’esercizio aerobico è fondamentale per contrastare l’insulino-resistenza, in quanto è in grado di abbassare i livelli insulinemici; deve essere costante in senso continuativo e regolare e deve avere una durata di almeno 30 minuti. Basta per questo scopo mezz’ora di fitwalking.
Adesso si devono individuare il numero di blocchi individuali applicando la seguente formula:
Kg di Massa Magra x Indice di Attività
7
Adesso si utilizzano le Tabelle Nutrizionali per comporre i pasti, sapendo che a ogni alimento corrisponde il quantitativo di 1 miniblocco
Per esempio, se volessimo prescrivere uno schema da 3 blocchi:
3 Miniblocchi di carboidrati:
- 1 piatto di minestrone
- 300 g di spinaci
- 1 kiwi
3 Miniblocchi di proteine:
- 30 g di petto di pollo
- 30 g di petto di pollo
- 30 g di petto di pollo
3 Miniblocchi di grassi:
- 1/3 di cucchiaino di olio
- 1/3 di cucchiaino di olio
- 1/3 di cucchiaino di olio
Dopodichè si procede alla stilazione del piano alimentare, distribuendo i blocchi nell’arco della giornata. Per fare questo si deve tenere conto che:
- la colazione va fatta entro un’ora dal risveglio;
- 1 blocco dà autonomia per circa 2 -2,4 ore;
- 2 blocchi danno autonomia per circa 4 – 4,5 ore;
- i pasti da 3 o più blocchi danno autonomia fino a 6 ore (con una media di 5 ore);
- l’ultimo spuntino si fa 15-30 minuti prima di coricarsi;
- non bisogna comporre pasti superiori ai 6 blocchi.
Indicazioni per la composizione dei pasti e degli spuntini:
- E’ preferibile usare alimenti freschi, ma si possono usare anche surgelati e inscatolati;
- Incentivare l’uso di pesce;
- Privilegiare i carboidrati favorevoli che controllano meglio la fame;
- Variare i cibi;
- Non esagerare con i cibi affumicati e i salumi;
- Ananas, anguria, melone, fichi e uva sono al limite dei favorevoli;
- Superati i 30-35 anni prevedere l’uso di avena in chicchi decorticato;
- Usare il fruttosio anziché altri dolcificanti;
- Se si sceglie il miele, preferire quello di acacia o di castagno;
- Il vino, specialmente se rosso, non va necessariamente evitato;
- Evitare la margarina e i cibi che la contengono;
- Non effettuare più di 2 spuntini esclusivamente liquidi di latte o yogurt al giorno,
- Lo yogurt non deve essere necessariamente bianco magro; può avere gusto di frutta, l’importante è che il rapporto Proteine/Carboidrati sia compreso tra 0,5 e 1;
- Il miglior latte è quello parzialmente scremato;
- I carboidrati meglio se integrali, meglio il grano duro che quello tenero;
- Il miglior pane è quello di segale;
- La varietà di riso da preferire è la Carnaroli;
- E’ importante bere almeno di 2- 2,5 litri d’acqua al giorno;
- Il migliore momento per bere è quando si ha sete;
- Limitare il più possibile l’uso del caffè.
Cuocere in ZONA
- Per le Proteine la migliore cottura è al vapore, in alternativa alla griglia, alla piastra o al forno, evitare quanto più possibile le fritture.
- Per i Grassi, i migliori da usare sono i monoinsaturi come l’olio di oliva, meglio se extravergine, in alternativa l’olio di arachidi. Evitare burro, lardo, panna. Eliminare la margarina.
- Per i Carboidrati la migliore cottura è al vapore.
La ZONA deve essere quanto più personalizzata, nel numero dei blocchi, nella loro distribuzione nell’arco della giornata, in relazione alla personale risposta insulinica.
Ma due sono i punti fondamentali per mettere in atto la personalizzazione:
- Se dopo 4 ore dal pasto si ha fame, si è assonnati e pigri, significa che si è mangiato troppi carboidrati;
- Se dopo 4 ore dal pasto si ha fame ma è sveglia e pimpante, significa che si è mangiato pochi carboidrati.
voglio iniziare la dieta a zona..leggo da un pomeriggio intero..devo dire ke è sicuramente più fcaile farla ke capirla(spero)
Avrei preferito trovare una lista con gli alimenti..senza sti blokketti…uff..spero di farcela xkè nn l’ho trovata kiara..la E-mail..è quella di fb..aspetto qualke consiglio..grazieee..vi pregooo…
voglio iniziare la dieta a zona..leggo da un pomeriggio intero..devo dire ke è sicuramente più fcaile farla ke capirla(spero)
Avrei preferito trovare una lista con gli alimenti..senza sti blokketti…uff..spero di farcela xkè nn l’ho trovata kiara..la E-mail..è quella di fb..aspetto qualke consiglio..grazieee..vi pregooo…il mio contatto fb è CRISTINA FERRANTE
In effetti cara Cristina ho conosciuto più di una persona che ha avuto difficoltà iniziali ad organizzare un piano alimentare secondo la dieta zona ma non gettare la spugna. una volta inziata poi è facilissima. prendi carta e penna, ti aiuterà a chiarirti le idee prendere qualche appunto.
Da come scrivi è evidente che la lettura dell’articolo sulla zona non ti è chiaro.
Great post.
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