Se il cibo funziona come una vera e propria medicina, ecco che, afferma Barry Sears, la cucina di chi intende seguire la Dieta Zona deve trasformarsi in una vera e propria farmacia. Proseguiamo quindi il nostro dossier di approfondimento sulla Zona con una sintetica carrellata sui cibi che non devono assolutamente mai mancare nella dispensa e nel frigo del perfetto zonista e, soprattutto, su quelli che invece andranno accuratamente evitati, almeno finchè non si è entrati abbastanza in confidenza con questa strategia alimentare.
- Gli alimenti da bandire subito
Per prima cosa Sears consiglia di far sparire dalla cucina tutti i cibi che definisce ostili e sostituirli con altri che invece vi aiuteranno ad entrare in Zona; almeno per la prima settimana di dieta andranno banditi tutti i carboidrati sfavorevoli quali pane, pasta, riso, cereali secchi, merendine, biscotti e frutta secca.
Vanno poi eliminate tutte le fonti di grassi saturi e grassi polinsaturi omega 6: oli di semi, grassi vegetali, margarina e latticini interi; scegliete olio extra-vergine di oliva in luogo dei primi e latticini magri al posto dei secondi. No anche ai salumi che vanno sostituiti con fonti di proteine magre quali carni di pollo e tacchino.
Da evitare anche la frutta secca i succhi di frutta e alcuni vegetali che Sears definisce anti-Zona: frutti quali datteri, banane, fichi, mango, papaya, prugne secche e uva passa e ortaggi e verdure ricchi di amidi quali zucche, barbabietole, carote, piselli, patate e granoturco.
- Gli alimenti che non devono mancare nella cucina del perfetto zonista
Avena decorticata o farina di avena a lunga cottura
L’avena è praticamente l’unico cereale che Barry Sears ammette senza riserve nel proprio programma dietetico poichè è ricca di fibra solubile che rallenta l’assorbimento dei carboidrati e contiene i medesimi acidi grassi essenziali rinvenibili nel latte materno. Sears raccomanda però di evitare la farina d’avena a cottura istantanea poichè sottoposta a processi di trasformazione industriale che ne rendono più rapido l’assorbimento con la conseguente risposta insulinica.
Proteine in polvere
Sears raccomanda di fare una buona scorta di proteine in polvere da aggiungere a minestre, frullati di frutta e verdure al vapore; le più indicate sono le proteine di soia che tengono a bada l’insulina mentre stimolano il glucagone. Chi svolge regolarmente attività fisica può sostituire in parte le proteine in polvere con la stessa quantità di amminoacidi a catena ramificata (riconoscibili dalla sigla BCAA o RAM) utili per limitare la distruzione di massa muscolare magra durante l’allenamento.
Semi, spezie e aromi
Infine, non devono mai mancare in dispensa semi ricchi di grassi monoinsaturi quali mandorle, noci, nocciole, pistacchi e anacardi così come spezie e aromi utili per insaporire i cibi lasciando indisturbata l’insulina.
Il quarto articolo del nostro Dossier Zona tratterà dell’importanza degli integratori nella dieta Zona e sarà pubblicato il prossimo Venerdì 4 Dicembre. Per rimanere aggiornati seguite il nostro Feed e non dimenticate di unirvi ai fan di Dietaland su Facebook.
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