La dieta verde, priva di carne e pesce, povera di grassi saturi e ricca di fibre e vitamine, aiuta a tenere sotto controllo i valori nel sangue di colesterolo e insulina e a mantenere il corpo giovane, snello e in buona salute.
Infatti, grazie a un equilibrato apporto di antiossidanti, sostanze contenute in frutta e verdura di stagione, migliora la circolazione sanguigna e combatte l’azione negativa dei radicali liberi, le molecole aggressive e responsabili del precoce invecchiamento cellulare e di molti disturbi della salute. Secondo un recente sondaggio americano, la dieta verde previene sovrappeso, diabete, arteriosclerosi e restituisce all’organismo tanta energia, fino ad influenzare positivamente le performance sessuali.
La dieta verde, o vegetariana, privilegia i cibi ricchi di ferro come legumi e cereali; prevede piatti a base di lenticchie, ceci e fagioli, ma anche di miglio e quinoa. Per sostituire al meglio i nutrimenti della carne, si ricorre a al alcuni cibi iperproteici, inserendo nel menù pietanze a base di tempeh e tofu, due alimenti ricavati dalla fermentazione dei fagioli di soia gialla. La soia è, infatti, l’alimento vegetale più completo dal punto di vista proteico, perché le sue proteine sono molto simili a quelle di origine animale.
I vegetariani spesso utilizzano alimenti verdi gustosi e salutari, ma poco conosciuti dalla maggior parte dei consumatori, ecco, allora, che la dieta verde diventa un’occasione per scoprire nuovi piatti. Il granulato di soia è a base di proteine vegetali e privo di grassi saturi e di colesterolo, ed è molto nutriente e digeribile; questo prodotto viene commercializzato secco, in granuli da reidratare mediante bollitura in acqua o brodo vegetale. Quindi, una volta eliminato il liquido in eccesso, il granulato di soia si utilizza al posto della carne tritata per preparare condimenti e polpette.
La quinoa è un cereale i cui semi provengono da una pianta originaria del Sud America, della famiglia degli spinaci; i chicchi di quinoa sono piccoli e contengono circa il 60% di carboidrati e l’11% di proteine di valore biologico, quasi paragonabile a quello dei formaggi. I chicchi di quinoa vanno lavati accuratamente e per la cottura servono circa 15 minuti in acqua bollente.
La dieta verde non prevede né pesce né carne ed affettati, ma ammette uova e formaggio, che vanno consumati solo una volta a settimana. Lo schema fornisce circa 1.400 calorie al giorno e permette di perdere due chili in due settimane, e può essere ripetuto per un mese.
Schema settimanale della dieta verde
Le indicazioni da seguire sempre sono
Risveglio: un bicchiere d’acqua tiepida
Colazione: una tazza di latte di mucca con caffè d’orzo solubile (oppure una tazza di latte di soia), una fetta di pane tostato con un cucchiaino di marmellata senza zucchero oppure un kiwi. Se la mattinata è ricca di impegni: due cucchiai di porridge di fiocchi d’avena cotti in una tazza di latte con un paio di mandorle sbucciate e mezzo cucchiaio di uva sultanina.
Spuntino: tè verde e due fette biscottate, oppure un frutto di stagione.
Merenda: un kiwi o mezzo pompelmo.
Lunedì
Pranzo: insalata preparata con lattuga, carciofi crudi, carote, sedano, trevisana, un cucchiaino di germe di grano condita con un cucchiaio di olio, limone e pochissimo sale, hamburger di soia saltato con cipolla, sedano e carota alla julienne e tre grissini integrali
Cena: passato di verdura con due crostini di pane integrale tostato in forno con un filo di olio e origano, 100 g di tofu a dadini in insalata di germogli di soia con un cucchiaio di olio e un goccio di salsa tamari
Martedì
Pranzo: insalata preparata con lattuga, carciofi crudi, carote, sedano, trevisana, un cucchiaino di semi di sesamo tostati condita con 1 cucchiaio di olio, limone e pochissimo sale, seitan ala piastra con erba cipollina, una fetta di pane integrale tostato
Cena: 80 grammi di pasta di mais al pesto, insalata di verza cruda affettata sottilissima e condita con aceto di mele, timo tritato, un cucchiaio di olio e pochissimo sale, due gallette integrali al farro
Mercoledì
Pranzo: insalata preparata con insalata verde, cipollotti, ravanelli, cinque mandorle tritate, un cucchiaio di semi di girasole condita con un cucchiaio di olio, limone e pochissimo sale, una frittata preparata con 2 uova cipollotti stufati e 1 cucchiaio di parmigiano cotta in padella antiaderente, e una fetta di pane integrale
Cena: 80 grammi di pasta di kamut conditi con zucchine a rondelle saltate in padella con 1 filo d’olio, 1 albume e 1 cucchiaio di parmigiano grattugiato, due finocchi al vapore conditi a fine cottura con un cucchiaio di olio e pepe
Giovedì
Pranzo: insalata preparata con carote, sedano, tre noci, germogli di soia, finocchi e pomodorini condita con 1 cucchiaio di olio, limone e pochissimo sale, 80 grammi di ricotta fresca o formaggetta fresca
Cena: 80 grammi di pasta al farro condite con 1 cucchiaino di olio extravergine, prezzemolo tritato e peperoncino, due carciofi al vapore conditi con 1 cucchiaio di olio, limone e pochissimo sale
Venerdì
Pranzo: insalata preparata con lattuga, cipollotti, ravanelli, cinque mandorle tritate, 1 cucchiaio di semi di girasole condita con 1 cucchiaio di olio, limone e pochissimo sale, 100 grammi di tofu condita con 1 cucchiaio di olio, erbe aromatiche e pochissimo sale
Cena: 80 grammi di riso integrale bollito in una quantità d’acqua pari a due volte il suo volume, con piselli e zafferano, condito a fine cottura con 1 cucchiaino di olio extravergine e 1 cucchiaio di parmigiano grattugiato e pepe, insalata di lattuga con 1 cucchiaio di olio extravergine, succo di limone e pochissimo sale
Sabato
Pranzo: insalata preparata con carote, germogli di soia, ravanelli e cipollotti, 1 cucchiaio raso di semi di sesamo condita con 1 cucchiaio di olio, limone e pochissimo sale, 80 grammi di quartirolo, 1 fetta di pane integrale tostato
Cena: 80 grammi di orecchiette con cime di rapa, condita con aglio, 1 cucchiaino di olio extravergine e 1 cucchiaio di parmigiano pecorino, 300 g di porri o finocchi gratinati con 50 grammi di fiocchi di latte e 1 cucchiaino di parmigiano
Domenica
Pranzo: insalata preparata con cavolo, indivia, carote, lattuga, carciofi crudi, condita con un cucchiaio di olio, limone e pochissimo sale, un uovo alla coque condito con succo di limone, pepe e sale, due gallette integrali
Cena: 80 grammi di quinoa bollita in una quantità d’acqua pari a 2 volte il suo volume, con verdure a dadini a piacere, condita a fine cottura con 1 cucchiaino di olio extravergine e 1 cucchiaio di parmigiano grattugiato e pepe, cavolfiore lessato con aceto di mele, 1 filo di olio e sale, due gallette integrali
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