La dieta del 10: 800 grammi di frutta e verdura al giorno per stare bene

Si chiama Dieta del 10 ma attenzione, non serve per dimagrire. L’idea di fondo è tanto semplice quanto rivoluzionaria: le classiche 5 porzioni di frutta e verdura consigliate al giorno non sono più sufficienti. Gli scienziati dell’Imperial College di Londra hanno infatti reso noti i risultati della loro ricerca su BBC e Times, secondo i quali per avere una vita longeva e ricca di salute bisogna mangiare almeno 800 grammi di frutta e verdura al giorno.

Quindi: 10 porzioni da 80 grammi tra frutta e verdura, da distribuire lungo tutti i 5 pasti della giornata e così si riduce del 28% il rischio di malattie cardiovascolari e del 13% quello di cancro. Per esempio: una mela, un quarto di finocchio, tre cucchiai di piselli, uno spicchio di melograno, mezza banana, una zucchina, dieci foglie di spinaci, cinque cavolini di Bruxelles, due arance e una cipolla. Con un alimentazione di questo tipo, in totale si riuscirebbero a prevenire 7,8 milioni di decessi l’anno.

> FRUTTA E VERDURA CONTRO LO STRESS DA RIENTRO

I dati sono proprio straordinari. Ma come fare a consumare 800 gr di frutta e verdura se spesso non abbiamo neanche il tempo di mangiare un panino? Gli scienziati, che hanno pubblicato lo studio sull’International Journal of Epidemiology, ci rassicurano dicendo che non è necessario mangiare per forza 80 gr di 10 diversi tipi di verdure e frutta, ma l’importante è che le classiche 5 porzioni di frutta e verdura raggiungano un peso complessivo di 800 grammi. E già ci rassereniamo, perchè in questo caso basterebbero 2 mele, una grande insalata, un piattone di verdure e due frutti a cena.

> FRUTTA E VERDURA PER PREVENIRE LA CATARATTA

A pensarci bene non si tratta di un regime alimentare così impossibile da seguire, specialmente in Italia dove grazie alla dieta mediterranea siamo molto abituati a mangiare alimenti di origine vegetale e conosciamo anche tanti modi, tutti gustosi, per preparare le verdure. Ovviamente occorre porre molta attenzione ai condimenti: poco olio, quasi niente burro e quantità minime di sale.

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