Come accennato nel primo articolo del nostro approfondimento dedicato alla Dieta Zona del dottor Sears, per entrare nella Zona e mantenersi in salute perdendo peso basta consumare ad ogni pasto, inclusi spuntini e merende, proteine, carboidrati e grassi nelle giuste proporzioni; è a questo tipo di pasto bilanciato che Sears si riferisce con il termine pro-Zona. Come promesso, oggi vedremo come si prepara un pasto pro Zona seguendo alcune semplici indicazioni che è lo stesso Sears a fornire nei suoi numerosi manuali:
- Si comincia dalle proteine
Nella dieta Zona ciascun pasto comincia con una porzione di proteine; infatti senza il giusto apporto di proteine i muscoli si indeboliscono e il sistema immunitario perde la propria efficacia, questi nutrienti stimolano inoltre la produzione di glucagone, l’ormone che ordina all’organismo di liberare i carboidrati immagazzinati nel fegato, al fine di mantenere stabili i livelli di zucchero nel sangue e fornire il necessario nutrimento al cervello, e frena la produzione di insulina. Un pasto che non apporta la quantità adeguata di proteine non sazia a sufficienza con il risultato che già dopo due-tre ore si torna a sentirsi affamati. Tali proteine devono però essere magre e non necessariamente provenire da alimenti di origine animale; tra le fonti di proteine magre troviamo pollo senza pelle, tacchino, pesce, tofu, chiara d’uovo, latticini magri e carne di soia.
Ma come quantificare le proteine che è possibile consumare ad ogni pasto? Semplice, ciascuno dovrà consumare tante proteine quante ce ne stanno nel palmo della propria mano sia in larghezza che in spessore, quantità che corrisponde a circa 90 grammi per la maggior parte delle donne e a 120 grammi per la gran parte degli uomini.
- Si aggiungono i carbodrati
A questo punto si stabilisce la quantità necessaria di carboidrati favorevoli, ovvero quelli che non stimolano eccessivamente la secrezione di insulina. Si tratta, precisa Sears, di quelli provenienti da frutta e verdura; i cereali non sono banditi ma vanno comunque limitati a rappresentare piccoli contorni o condimenti. Fra le fonti principali di carboidrati favorevoli troviamo la maggior parte delle verdure, quasi tutta la frutta tranne banane e uva passa, orzo e farina di avena; decisamente sfavorevoli i carboidrati apportati da cereali e amidi quali, pasta, pane, brioches, patate, dolci ecc.
- Si conclude con i grassi
Infine, non resta che aggiungere i grassi buoni: i monoinsaturi e i grassi omega 3 a catena molecolare lunga; i primi si trovano in olio extravergine di oliva, avocado, noci, mandorle e nocciole, mentre gli omega3 sono contenuti in pesce e olio di pesce. Assolutamente da evitare i grassi saturi, i grassi trans e l’acido archidonico contenuti in carni rosse, grasse, tuorli d’uovo, frattaglie e cibi trasformati industrialmente.
- Il nostro pasto pro Zona è (quasi) pronto
Dopo aver stabilito quali proteine, carboidrati e grassi volete portare in tavola e le relative quantità dividete idealmente il vostro piatto in tre parti uguali, quindi riempitelo per un terzo con tante proteine quante ce ne stanno nel palmo della vostra mano e colmate i restanti due terzi con frutta e verdura; infine aggiungete un filo di olio o un cucchiaio di mandorle tritate. In questo modo, precisa Sears si assumono un totale di 1200 calorie giornaliere, mentre ad uomo medio basta aumentare le quantità indicate del 25% per raggiungere le 1500 calorie di cui necessita.
Vediamo adesso le regole di base della Zona:
- Consumate sempre un pasto pro-Zona entro un’ora dal risveglio;
- Mangiate almeno cinque volte al giorno: tre pasti e due spuntini;
- Non lasciate mai passare più di 5 ore tra un pasto, o uno spuntino, e l’altro anche se non vi è ancora venuta fame;
- Mangiate più frutta e verdura e riducete pane, pasta, cereali e amidi in genere;
- Bevete almeno due litri di acqua al giorno (otto bicchieri);
- Se saltate un pasto pro Zona non preoccupatevi, recupererete al successivo.
Il terzo articolo del nostro Dossier Zona tratterà di ciò che lo stesso Sears definisce i pilastri della Zona, ovvero di quei cibi che non possono mancare nella cucina del perfetto zonista, e sarà pubblicato il prossimo Martedì 1 Dicembre. Per rimanere aggiornati seguite il nostro Feed e non dimenticate di unirvi ai fan di Dietaland su Facebook.
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Zhu Houzhao는 Dowager 황후를 향해 “증조모, Sun Chen은 노래를 잘합니까? “라고 말했습니다.
chasemusik.com
두 사람의 눈은 빨개졌고 그들은 절했습니다. “나는 당신의 전하를 보았습니다.”
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류지안은 “다 팡지판 덕분”이라고 웃으며 말했다.
baseballoutsider.com
“당신의 멘토가 당신에게 죽으라고 하면 어떻게 하시겠습니까?” Hongzhi 황제는 묻지 않을 수 없었습니다.
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Zhu Xiurong은 화난 얼굴과 “가져도 괜찮아”라는 수줍은 얼굴을 가졌습니다.
doeaccforum.com
결국 그는 Li Zheng을 만났고 Li Zheng에게 기회를주고 싶었습니다.
10yenharwichport.com
예술 산업에 전문성이 있고, 결국 저는 열심히 일하는 사람입니다.
chutneyb.com
사실, Hongzhi 황제는 어떻게 황하의 물을 맑게 할 수 있는지 이해할 수 없었습니다.
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sm-online-game.com
모두가 연달아 웃었다.
pragmatic-ko.com
예를 들어, 100냥의 은 지폐에 Zhu Houzhao는 조각 블록에 아버지의 머리를 그렸습니다.
chutneyb.com
Chen Zhong은 감사의 눈물을 흘리며 Hongzhi 황제를 바라 보았습니다.
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chutneyb.com
조만간 도시는 멸망하고… 나 같은 사람들은… 여전히 좋은 과일을 먹을 수 있을까?
lfchungary.com
멀리서 보면 선체는 길고 좁으며 위에는 굴뚝이 있습니다…
hihouse420.com
거대한 공은 천천히 내려오다가 멈췄다.
lfchungary.com
말하면서 그는 자신이 번역한 쪽지를 들고 헐떡이며 장자에게 달려갔다.
pragmatic-ko.com
그들이 예전처럼 떼를 짓지 않았다는 것뿐입니다.
dota2answers.com
Fang Jifan은 Zhu Houzhao에서 자연스럽게 얼굴을 만들었습니다.
l-inkproject.com
Hongzhi 황제는 “그들의 배는 충분합니까? “라고 말했습니다.
pragmatic-ko.com
바다에서의 경우도 마찬가지인데, 사람의 신분상징은 물건의 희소성에서 나온다.
pragmatic-ko.com
“아…” Zhu Houzhao는 잠시 당황했다가 흥분하여 즉시 등을 곧게 폈습니다.
strelkaproject.com
“우 가족에게는 딸이 있고 그녀는 가족의 여인이며 그녀의 나이가 적합합니다.”
shopanho.com
Fang Jifan은 그의 옆에 있었고 엄지 손가락을 치켜 올렸습니다. “폐하께서는 정말 현명한 사람입니다. 그는 모든 것을 알고 있습니다 …”
shopanho.com
Hongzhi 황제는 고개를 저으며 Fang Jifan과 다른 사람들에게 손을 흔들었습니다.
windowsresolution.com
Hongzhi 황제는 Fang Jifan을 쳐다 보며 “왜 말하지 않니? “라고 말했습니다.
hihouse420.com
두 번째 챕터가 전달되었고, 많은 분들이 기부해 주시는 것을 보니 기뻤습니다.
parrotsav.com
Fang Jifan은 좋은 소식을 듣자마자 등골이 서늘해지는 것을 느꼈습니다.Fang Jifan은 그것에 대해 생각했을 때 올해의 파가 좋지 않은 것을 후회했습니다.
sm-slot.com
돈을 벌고 싶다면 후각에 의존하는 것만으로는 충분하지 않습니다.
shopanho.com
이 뒤에는 심장이 있는 누군가가 선동하고 있는 것 같으니… 추가 센세이션.
l-inkproject.com
Hongzhi 황제는 상상도 못했습니다 … 질병이 산처럼 왔고 빨리 사라졌습니다.
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여하튼 이 노인도 삼국의 노사이자 현 황실 가정교사…
sm-online-game.com
수도에서 복사한 저택 보고서가 구이양 시로 보내졌습니다.
mikschai.com
베이징 사람들의 반응은 성인이 황제라는 것이 아니라 황제가 성인이 되기를 원한다는 것이다.
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parrotsav.com
이에 궁궐 사람들의 표정이 일제히 변했다.
Couldn’t agree more – this post is an absolute pleasure to read!
dota2answers.com
Xiao Jing은 Fang Jifan에게 탄핵 기념관을 이해하고 넘겼습니다.
andrejpos.com
그는 울고 싶었지만 눈물이 나지 않아 급히 엎드려 절했습니다. “당신의 종이 영원히 죽게 될 것입니다.”
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mersingtourism.com
이 말은 … 참으로 합리적이고 Hongzhi 황제는 감동했습니다.
sm-online-game.com
놀라고 기뻐한 류진은 더 이상 웃을 수 없었다.
apksuccess.com
이때 뜻밖에 뒤에서 누군가가 헐떡이며 말했다. “우양 형제님, 시험은 어땠나요?”
ttbslot.com
Zhu Youzhu는 “얼마나 많은 돈을?”
ttbslot.com
Zhu Zaimo는 입술 만 오므릴 뿐 소리를 내지 않고 주군을 위해 숨겨야했습니다.
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qiyezp.com
이틀간 쉬고 다시 교무실로 돌아가 당번 근무를 하게 됩니다.
otraresacamas.com
情報が豊富で、とても理解しやすかったです。役立ちました!
lacolinaecuador.com
그러니 간단하게 항아리를 부수고 완고한 반역자를 놓으십시오.
otraresacamas.com
このように実用的な記事は他にはない。本当に役に立ちます。
Outstanding feature
bmipas.com
この記事はとても有益で、読むのが楽しみです。
sandyterrace.com
“그래, 그래…아버지, 내 아들아…내 아들아…”
qiyezp.com
Hongzhi 황제는 눈을 가늘게 뜨고 말했다. “지역 강도?”
Excellent write-up
freeflowincome.com
이때 Fang Jifan의 눈이 빛나고 갑자기 “콜! “이라고 외쳤습니다.
donmhomes.com
この記事のおかげで新しい視点を得ることができました。感謝します。
qiyezp.com
“…”젠장 … Fang Jifan의 얼굴이 녹색으로 변했고 그는이 이론을 이해할 수 없었습니다.
ilogidis.com
모두들 몰래 고개를 끄덕였다. 이 곡물 증산은… 역시 좋은 정책이다.
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qiyezp.com
“모금?” 홍지황제는 이에 대해 신중해졌다.
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werankcities.com
Fang Jifan은 유쾌하게 말했습니다. “폐하를 봤습니다. 저는 …”
donmhomes.com
この記事は心に響きました。とても感動しました。
cougarsbkjersey.com
素晴らしい記事!読むたびに新しいことを学びます。
qiyezp.com
왕수인의 얼굴은 유난히도 차분했다. 마치 점심으로 치킨을 먹었다.
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otraresacamas.com
素晴らしい記事。いつも心から感謝しています。