Di acidi grassi, omega 3 e omega 6, si parla sempre con maggiore interesse. Oltre a fornire energia, regolano il tono delle pareti dei vasi sanguigni, limitano l’aggregazione delle piastrine, tengono sotto controllo il colesterolo e svolgono un’importante azione anti-età.
Omega 3 e omega 6 sono acidi grassi insaturi, tenuti insieme da legami molecolari non molto solidi e quindi semplici da digerire; questi acidi non sono prodotti dall’organismo umano, bensì acquisiti solo tramite l’alimentazione. Cibi ricchi di questi nutrienti sono i grassi di pesce, e quindi salmone, sgombro, pesce azzurro, la frutta secca, i legumi, gli oli vegetali, le verdure a foglia verde, i cereali integrali.
Gli acidi grassi essenziali hanno virtù diverse e sono efficaci quando queste agiscono in sinergia, per cui la loro assunzione deve essere controllata. In alcune situazioni, inoltre, le loro azioni sono contrastanti; ad esempio gli omega 3 contrastano le infiammazioni, mentre gli omega 6 le favoriscono. Il segreto perché gli effetti di questi acidi siano solo positivi è mantenere le giuste proporzioni, magari attenendosi alla dieta mediterranea tradizionale che è quella più vicina a queste relazioni.
La dieta che proponiamo di seguito serve a riequilibrare il rapporto tra i due acidi grassi introducendo alimenti che si rivelano preziosi anche in piccole quantità, come i semi di lino, alcuni tipi di alga, le noci e il tofu.
La dieta omega fornisce 1.300 calorie al giorno e permette di perdere circa 3 chili in un mese, assicurando, allo stesso tempo, benessere, in quanto fornisce la corretta quantità di acidi grassi bilanciando il rapporto tra omega 3 e omega 6.
Per finire, qualche parola in più sull’uso dei condimenti. Bisogna utilizzare olio di arachidi o di girasole a crudo da integrare con l’olio extravergine d’oliva per le cotture, per un totale di quattro cucchiaini al giorno. La quantità di aceto, succo di limone e aromi è libera, mentre per il sale il limite è di un cucchiaino al giorno; per dolcificare usare solo un cucchiaino di miele a colazione, e, a piacere, aggiungete uno o due cucchiaini di semi di lino alle pietanze, dopo averli tostati in padella e frullati.
Schema settimanale della dieta omega
Lunedì
Colazione: una tazza di tè verde con tre fette biscottate
Spuntino: un frullato
Pranzo: 60 grammi di riso integrale con pomodoro fresco, una frittata con due uova e 200 grammi di insalata mista
Merenda: una pera e due noci
Cena: 200 grammi di bietole lessate, spiedini preparati con 90 grammi di ciliegie di mozzarella e verdure grigliate, 200 grammi di finocchi e 50 grammi di pane integrale
Martedì
Colazione: una tazza di karkadè e tre biscotti secchi
Spuntino: una pera e due noci
Pranzo: 60 grammi di pasta integrale con punte di asparagi al vapore, 200 grammi di sgombro al naturale, 200 grammi di fagiolini lessati
Merenda: uno yogurt magro
Cena: 200 grammi di patate al vapore, 200 grammi di tranci di salmone cotti al forno conditi con un cucchiaio di semi di lino, 200 grammi di insalata, 50 grammi di pane integrale
Mercoledì
Colazione: una tazza di tè verde con tre fette biscottate
Spuntino: tre albicocche
Pranzo: 60 grammi di pasta integrale condita con pomodoro fresco e filetti di acciuga, 200 grammi di finocchi e 200 grammi di fagiolini lessati
Merenda: una pera e due noci
Cena: 200 grammi di inalata verde mista, 200 grammi di fagioli lessi, 200 grammi di melanzane grigliate e 50 grammi di pane integrale
Giovedì
Colazione: una tazza di karkadè e tre biscotti secchi
Spuntino: una pera e due noci
Pranzo: 60 grammi di spaghetti conditi con pomodorini e prezzemolo, 70 grammi di stracchino, 200 grammi di spinaci lessati
Merenda: uno yogurt magro
Cena: 200 grammi di fagiolini verdi al vapore, 100 grammi di ricotta di mucca, 200 grammi di peperoni arrostiti e 50 grammi di pane integrale
Venerdì
Colazione: una tazza di tè verde con due biscotti secchi
Spuntino: un frullato
Pranzo: 60 grammi di minestra d’orzo r legumi, 200grammi di merluzzo al vapore con un cucchiaino di semi di lino, 200 grammi di asparagi al vapore
Merenda: una pera e due noci
Cena: 200 grammi di cicoria, 200 grammi di tortino di acciughe 200 grammi di sedano e cetrioli in insalata, 50 grammi di pane integrale
Sabato
Colazione: una tazza di karkadè e tre biscotti secchi
Spuntino: uno yogurt magro
Pranzo:60 grammi di pasta integrale passata in padella con 50 grammi di piselli freschi e cipolla, 60 grammi di prosciutto crudo, 200 grammi di insalata
Merenda: una pera e due noci
Cena: 200 grammi di bietole lessate, 200 grammi di ceci lessi conditi con sedano e aceto balsamico, 200 grammi di funghi cotti in padella con olio, aglio e prezzemolo, 50 grammi di pane integrale
Domenica
Colazione: una tazza di tè verde con due biscotti secchi
Spuntino: un frullato
Pranzo: 100 grammi di tagliolini all’uovo conditi con pomodoro fresco, 200 grammi di petto di pollo alla griglia, 200 grammi di carote crude alla julienne
Merenda: una pera e due noci
Cena: insalata di alghe, 100 grammi di fiocchi di latte, 200 grammi di zucchine grigliate e 50 grammi di pane integrale
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