The studies about zone diet and lifestyle derives from the dietary plans of

US athletes. So it consists of a substantial calorie restriction based on

the strong reduction of carbohydrate consumption. Zone diet and lifestyle is

an important combination. So the intracellular

reactions caused by the reduction in the amount of calories absorbed

produce a significant improvement in health conditions so as to make this

diet be considered a real elixir of long life. Then at the basis of this diet is

the calculation of the “real” energy needs of each individual, that is,

compared to the lifestyle (for example, it is said that an individual should

ingest 1800 – 1900 kcal / day but who is sedentary or has a slowed

metabolism should introduce less).

So the thermal basis of this diet was formulated by the American physician

and biochemist Barry Sears and is based on the functionality of special

hormones called eicosanoids. Then they are produced by the cells of our

body but there are “good production of the “good” ones and hinder the

production of the “bad” ones. Anyway at the basis of this control is the

regulation of insulin levels so it is essential to balance the quantity and

quality of ingested foods very well. It is important to establish the correct

need for proteins, carbohydrates and fats that depend on individual

characteristics such as lean body mass and physical

activity.   

     INSULIN http://www.insulin.com

Dr. Sears studied the zone diet and the link with a lifestyle so he calculated the energy sources for our body in this way: 40%

carbohydrates, 30% proteins, 30% fats. However with these proportions

there would be good control of insulin levels with a not excessive entry of

sugar into the cells and therefore their reduced transformation into fats.

insulin control is also very important to prevent the main enemy of those w

who want to go on a diet, namely hunger attacks.

They are an unstoppable often compulsive need to ingest food

especially carbohydrates and sugars in partucular.

Pproduces uncontrollable hunger attacks because an increase

in insulin levels triggers so-called “chemical hunger”. Cereals have an

unbalanced nutrient content in favor of carbohydrates so they will

inevitably raise blood sugar. 

ZONE DIET http://www.zonediet.com

                                                                                                                                               The validity of the zone diet consists in taking foods that are not very

balanced towards carbohydrates with a preference for proteins in order to

stimulate little insulin and all the harmful effects that its increase produces.

In theory, meals rich in meat, fish, eggs and poor in pasta or rice should be

prepared. All this represents a problem for those who are vegetarian or

vegan or care about their health so they do not want to exaggerate with

protein sources of animal origin. So soy, in this case, represents the ideal

solution because it is the only plant-based food in which the protein /

carbohydrate ratio is clearly in favor of proteins therefore insulin will be

little stimulated with great satisfaction of vegetarians who will be able

to obtain these results without resorting to animal protein sources. This

healthy protein / carbohydrate ratio of the zone diet will also have a great

anti-inflammatory function with a great benefit for body tissues thanks to

the stimulation of the production of “good” eicosanoids. Another useful

stimulus for our health generated by the zone diet is to increase the

production of glucagon which is the hormone insulin antagonist. the

reduction of insulin produces beneficial effects such as reduced fat

accumulation and good blood glucose levels and general state of health as

well as fighting diabetes which can be congenital or even acquired due to

an incorrect lifestyle.   

****************************************************

Vegan poke bowl with avocado, www.soylifestyle.it tofu, rice, seaweed, carrots and mangoes, white background. Vegan food concept

SOY http://www.soy.com

In my blog I talked abundantly about the soy-based “vegan” zone diet.

This precious legume has nutritional principles equal to or superior to

those of meat, therefore it can be part of the ingredients of the recipes of

the zone diet. It is known that soy is, perhaps the highest protein food

therefore well suited to the zone diet. It is based on the principle that it is

possible to minimize the ingestion of carbohydrates that raise insulin too

much by using protein foods as the main energy source. Using soy for

“zone” recipes is the only way for vegetarians and vegans to eat highly

protein foods without resorting to animal products. More than the calories

ingested the real enemy of our line are the insulin spikes which represent a

reaction carbohydrates into the blood following the introduction of

carbohydrates.     

COMBINATIONS OF ZONE DIET AND LIFESTYLE

                                                                                                              The vegan diet is based on protein dishes with few carbohydrates. I

In fact it is necessary to combine legumes and, in particular, soy with

vegetables in order to exploit soy proteins for plastic purposes (to

“manufacture” tissues), with biochemical purposes (hormones, enzymes,

antibodies, etc.) and, what I am more interested in this blog, for energy

purposes. In fact the”zone diet” is above all a lifestyle. The

body’s natural fuel is sugars (carbohydrates), the secondary one is lipids

(fats), the tertiary one is proteins. A diet low in carbohydrates and fats but

rich in proteins, vitamins and minerals will induce the body to exploit body

fat to obtain metabolic energy. Those who do not eat meat or fish can apply

the zone diet using soy which is a valid substitute. “Sesame and lemon soy

meatballs with vegetable salad” could be the ideal dish for those who adopt

the zone diet, in fact they contain in large quantities noble proteins with

essential and branched aminacids, essential fats omega3 (olive oil),

vitamins and mineral salts (vegetables).   

RECIPE OF ZONE DIET  

                                                                                                                                            The “zone diet” is above all a lifestyle so you have to eat partcular dishes.

They can be an excellent second course or an excellent single dish. It is a

fairly refined dish that would not disfigure during a refined lunch or dinner

and that can be offered both to vegans and to “omnivores”. SESAME AND

LEMON SOYBEAN MEATBALLS WITH VEGETABLES INGREDIENTS: – 350gr.

SOYBEAN MIXTURE (250gr, SOAKED SOYBEAN, 100gr: boiled and crushed

potatoes, salt, pepper, parsley, cumin); – 500gr. OF PEPPERS; – 450gr. OF

ONION; – 500gr, OF CARROTS; – 4 SPOONS OF WHITE SESAME SEEDS; – 4

SPOONS OF LEMON JUICE; -5 LEMON SLICES; – 5 SPOONS OF EXTRA VIRGIN

OLIVE OIL; – 1 garlic clove; – 1/2 SAGE SPARK; – 1 sprig of rosemary; – 1 TIN OF

CIPOLLINA HERB – MIX THE 350gr. SOAKED AND STRIPED SOYA WITH

boiled and mashed potatoes and flavorings and prepare meatballs; – BROW

THE ONION IN A WOCK WITH OIL, WHEN IT WILL BEGIN TO ADD THE

VEGETABLES AND AROMAS  – FINALLY ADD THE MEATBALLS, MAKE IT

BROWN, ADD A LITTLE WATER AND COOK ALL TOGETHER UNTIL THE

MEATBALLS WILL BE COOKED ALSO INTERNALLY; – ADJUST WITH THE

PLEASURE SALT (my advice is to use as little as possible)                                                                                                                                                                                                                                                                                                                                                                                                       doc. Massimiliano Mangafà                                                                                                                                                                                                                             

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