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Adopt the Zone Diet (third part)

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As far as proteins are concerned, it is best to choose as much as possible from lean meats or protein sources with very low Omega-6 content. We also keep in mind the existence of proteins of plant origin such as soy and lupine derivatives. Unfortunately, even today the sources of lean animal proteins come from farms that use turkish grain that is rich in Omega-6. To overcome this, it would be useful to use at least some protein sources of plant origin.

One could therefore think of an integration with Omega-3 or, in my opinion the best way, to resort to the consumption of fish, especially Bluefish. International guidelines tell us that we should eat fish at least three times a week. And why not 6? Fish is more easily and quickly digested than meat, so even the proximity of a physical effort creates fewer problems.

And then there is the use of dried fruit, such as almonds, source of Omega-3 even for those who are vegetarian, but rich in fiber, protein and sugars with a low glycemic index.

The American Heart Association (AHA) recommends two to three portions of fatty fish per week (corresponding to approximately 1,250 mg of EPA and DHA per day) for secondary prevention of myocardial infarction, while Barry Sears, the father of Zone diet recommends taking 2,5 g of EPA + DHA daily using a product based on molecularly distilled fish oil and certified by IFOS (International Fish Oil Standards).



We just have to be careful that it is not farmed fish, but the Blue Fish is not, has a good taste, it cooks in a moment and is also cheap.

Over the years, the correct ratio Omega-3 / Omega-6 is increasingly unbalanced in favor of the Omega-6, and for this reason the correct relationship must be re-established, even at the cost of resorting to an integration.

The easiest thing is to follow a table of this type:

requirement EPA + DHA (Omega-3) based on the physical activity performed

a

t

t

i

v

i

t

at

Weight Kg

<64

65 74-kg

75-84kg

Absent

2g

2,5g

3g

Bassa

2g

2,5g

3g

Medium / Low

2,5g

3g

3,5g

Media

2,5g

3g

3,5g

Medium / High

3g

3,5g

4g

Alta

3g

3,5g

4g

Professional

3,5g

4g

4,5g

The minimum consumption of EPA and DHA for healthy adults should never be less than 1g per day as a sum of fatty acids. They exist then physiological conditions such as pregnancy and lactation that recommend significantly higher doses.

Attention instead to dairy products and cheeses, rightly opposed by the Paleolithic diet also for their acidifying characteristic.

To deepen these topics read:

Zone and Endurance. What happens.

Zone and Endurance. Free radicals.

Signed Gabriele Buracchi. Nutritionist Biologist

Dr. Gabriele Buracchi
Author: Dr. Gabriele BuracchiWebsite: http://dietazonaonline.com/Email: This email address is being protected from spambots. You need JavaScript enabled to view it.
Biologist Nutritionist Psychologist
Gabriele Buracchi, he graduated in Biological Sciences and later in Psychology at the University of Florence, with a university degree at the University of Parma, working for many years at various clinics in Tuscany as Nutritionist and Psychologist. He was Adjunct Professor at the University of Pisa and is the author of numerous scientific and popular publications. See complete Curriculum: http://dietazonaonline.com/curriculum-vitae-dott-buracchi

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Journalist registered with the Court of Florence, n. 6032 of 15 September 2016, with director Giancarlo Padovan owned by Pettinati Editore.

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