Premise
The following indications are for information purposes EXCLUSIVELY and are not intended to replace the opinion of professional figures such as doctor, nutritionist or dietician, whose intervention is necessary for the prescription and composition of CUSTOMIZED food therapies.
Metabolic syndrome
The metabolic syndrome is closely related and consists of:
- Overweight (BMI> 24.9), obesity (BMI> 30.0) and visceral obesity, with abdominal circumference greater than 88cm in women and 102cm in men
- Alteration of carbohydrate metabolism, with fasting glucose greater than 110mg / dl
- Alteration of lipid metabolism:
- Hypercholesterolemia with total cholesterol> 200mg / dl, HDL <40mg / dl in humans and 160mg / dl
- Hypertriglyceridemia with triglycerides> 150mg / dl
- Alteration (increase) of blood pressure with levels> 85 / 135mmHg.
In the case of metabolic syndrome, various comorbidities are frequently observed, such as: fatty liver steatosis, hyperuricemia (in predisposed subjects), biliary lithiasis, kidney stones (in predisposed subjects), gastro-oesophageal disorders (gastroesophageal reflux, hiatal hernia, etc.), symptoms of intestinal alteration (irritable bowel) etc.
The diagnosis of metabolic syndrome is rather articulated since it subordinates to the single metabolic alterations of which above and, in order to obtain a positivity to the proper metabolic syndrome, it is necessary that at least 3 of the 4 above mentioned risk factors are confirmed.
Metabolic syndrome diet
The first intervention in the fight against the metabolic syndrome is the diet associated with physical activity.
The metabolic syndrome diet is aimed at restoring general homeostasis; to achieve this, it is necessary first of all to carry out a useful and incisive weight loss on the metabolic parameters, reducing the fat mass and (possibly) toning / hypertrophy the lean one. The metabolic syndrome diet must have some very specific characteristics; summarizing:
- Hypo-caloricity, about 70% of the kcal needed to maintain weight: this should allow a weight loss NOT lower than 3kg / month
- Moderation of all portions and glycemic load of meals (insulin peak moderation)
- Nutritional balance:
- 25% lipids of kcal TOT, mainly unsaturated and which guarantee the supply of essential fatty acids at the expense of saturated ones
- Proteins from 0.75 to 1.2g / kg of desirable physiological weight with a high biological value
- Carbohydrates TOT for the remaining 55-60%, with a supply of sucrose that does NOT exceed 10% of the total energy and that of simple sugars that remain between 10-16%
- Abolition of alcohol or limitation to ½ or one unit of alcohol per day - ONLY from red wine
- Supply of all the vitamins and mineral salts in the recommended rations
- Supply of at least 30g / day of dietary fiber (modulator of fat and sugar absorption, regulator of intestinal, satiating and prebiotic peristalsis)
- Cholesterol intake <200mg / dl
- Significant intake of foods rich in antioxidants, phytosterols, lecithin and other molecules useful to the body
- Predilection for foods containing medium-low glycemic carbohydrates (insulin peak moderation)
- Predilection for foods rich in essential fatty acids of the family ω ‰ 3 and ω ‰ 6 (they reduce triglycerides in the blood, have a positive action on cholesterol, reduce blood pressure, and if taken in the right ratio they thin the blood and are anti-blood inflammatory, etc.)
- Elimination of added table salt and limitation of preserved foods
- Increase in raw, unprocessed foods, especially those with a high potassium and magnesium content
- Elimination of sweet foods.
Dietary supplements useful for metabolic syndrome
The dietary supplements useful for the metabolic syndrome are ALL those aimed at individual metabolic alterations:
- Viscose fiber, if the minimum intake of 30g / day is not reached (moderator of the glycemic index, chelator of cholesterol, preserves the integrity of the intestine, etc.)
- Essential fatty acids of the ω3 family (lower blood pressure, thin blood, lower triglycerides, etc.)
- Lecithin (reduces cholesterol absorption and improves metabolism)
- Phytosterols (reduce cholesterol absorption)
- Arginine amino acid (optimizes blood pressure)
- Potassium and magnesium (potassium optimizes blood pressure and magnesium is a powerful alkalizing agent)
- Polyphenols (reduce the oxidative stress of lipoproteins and determine a better efficiency)
Example Diet against the Metabolic Syndrome
Retired, a former pastry chef, she has left coxofemoral osteoarthritis and a pain of the rachis concentrated in the lumbar segment (thinning of the discs, protrusions etc.) which prevents her physical activity. It is obese, has an abdominal circumference> 88cm and from a metabolic point of view highlights: tendency to hypercholesterolemia (330mg / dl), tendency to hypertriglyceridemia (170mg / dl), blood pressure changes (with maximum peaks up to 170mm / Hg), tendency to kidney stones, type 2 diabetes mellitus (fasting blood glucose of 130mg / dl) .
| Sex | F | |||
| Age | 64 | |||
| Stature cm | 158 | |||
| Wrist circumference cm | 17.3 | |||
| Constitution | Robust | |||
| Stature / wrist | 9.1 | |||
| Morphological type | brevilineo | |||
| Weight kg | 89.5 | |||
| Body mass index | 35.9 | |||
| Desirable physiological body mass index | 24.9 | |||
| Desirable physiological weight kg | 62.2 | |||
| Basal kcal metabolism | 1259.9 | |||
| Coefficient of physical activity level | 1.37 * | |||
| Kcal energy expenditure | 1726.1 | |||
| Diet | IPO CALORICA -30% | 1208 Kcal approx | ||
| Lipids | 25% | 302kcal | 33, 6g | |
| Protein | 0, 8-1, 2g / kg | 199.2 - 298.6kcal | 49.8 - 74.6g | |
| Carbohydrates | 58.5% | 706.8 - 607.4kcal | 188.5 - 162g | |
| 10-16% | 102.8 - 193.3kcal | 27.4 - 51.5g | ||
| Breakfast | 15% | 182kcal | ||
| Snack | 5% | 60kcal | ||
| Lunch | 40% | 483kcal | ||
| Snack | 5% | 60kcal | ||
| Dinner | 35% | 423kcal | ||
* Coefficient lower than that indicated and corresponding to the age group of 75 years, since the subject is almost totally sick.
Example Diet against Metabolic Syndrome - Day 1
| Breakfast, about 15% of calories | |||
| Low-fat milk | 150ml, 75.0kcal | ||
| Rusks | 25g, 106.5kcal | ||
| Snack, about 5% of calories | |||
| peaches | 150g, 58.5kcal | ||
| Lunch, about 40% of calories | |||
| Pasta with tomato sauce | |||
| Whole dry pasta | 60g, 194.4kcal | ||
| Tomato sauce | 100g, 24.0kcal | ||
| Grated Parmesan cheese | 10g, 39.2kcal | ||
| Grilled chicken breast | |||
| Chicken breast | 100g, 110.0kcal | ||
| Zucchini | 200g, 32.0kcal | ||
| Extra virgin olive oil | 10g, 90kcal | ||
| Snack, about 5% of calories | |||
| apricots | 150g, 72kcal | ||
| Dinner, about 35% of calories | |||
| Cod or hake in a pan | |||
| Cod fillet | 100g, 82.0kcal | ||
| Fresh beans) | 80g, 93.6kcal | ||
| Whole grain bread | 50g, 121.5kcal | ||
| Extra virgin olive oil | 10g, 90kcal | ||
Example Diet against Metabolic Syndrome - Day 2
| Breakfast, about 15% of calories | |||
| Low-fat milk | 150ml, 75.0kcal | ||
| Biscuits | 30g, 109.5kcal | ||
| Snack, about 5% of calories | |||
| Melon | 150g, 51.0kcal | ||
| Lunch, about 40% of calories | |||
| Risotto with mushrooms | |||
| Medium-long grain wholegrain rice | 60g, 217.2kcal | ||
| Champignon mushrooms | 100g, 22.0kcal | ||
| Grated Parmesan cheese | 10g, 39.2kcal | ||
| Grilled turkey breast | |||
| Turkey breast | 100g, 111.0kcal | ||
| Orange tomatoes | 200g, 32.0kcal | ||
| Extra virgin olive oil | 10g, 90kcal | ||
| Snack, about 5% of calories | |||
| Plums | 150g, 69.0kcal | ||
| Dinner, about 35% of calories | |||
| Boiled octopus | |||
| Octopus | 100g, 82.0kcal | ||
| Peas (fresh) | 80g, 64.8kcal | ||
| Whole grain bread | 50g, 121.5kcal | ||
| Extra virgin olive oil | 10g, 90kcal | ||
Example Diet against Metabolic Syndrome - Day 3
| Breakfast, about 15% of calories | |||
| Low-fat milk | 150ml, 75.0kcal | ||
| Corn flakes | 30g, 108.3kcal | ||
| Snack, about 5% of calories | |||
| cherries | 100g, 63.0kcal | ||
| Lunch, about 40% of calories | |||
| Potatoes and artichokes in a salad | |||
| Potatoes | 200g, 154.4kcal | ||
| Artichokes | 200g, 94, 0kcal | ||
| Ricotta cheese | |||
| Semi-skimmed milk ricotta | 120g, 165.6kcal | ||
| Extra virgin olive oil | 5g, 45.0kcal | ||
| Snack, about 5% of calories | |||
| strawberries | 200g, 64.0kcal | ||
| Dinner, about 35% of calories | |||
| Sea bass fillet | |||
| Sea bass, various species | 100g, 97.0kcal | ||
| of stakes | 200g, 62.0kcal | ||
| Whole grain bread | 50g, 121.5kcal | ||
| Extra virgin olive oil | 15g, 135.0kcal | ||
Example Diet against Metabolic Syndrome - Day 4
| Breakfast, about 15% of calories | |||
| Low-fat milk | 150ml, 75.0kcal | ||
| Rusks | 25g, 106.5kcal | ||
| Snack, about 5% of calories | |||
| peaches | 150g, 58.5kcal | ||
| Lunch, about 40% of calories | |||
| Pasta with zucchini | |||
| Whole dry pasta | 60g, 194.4kcal | ||
| Zucchini | 100g, 16.0kcal | ||
| Grated Parmesan cheese | 10g, 39.2kcal | ||
| Grilled chicken breast | |||
| Chicken breast | 100g, 110.0kcal | ||
| Orange tomatoes | 200g, 32.0kcal | ||
| Extra virgin olive oil | 10g, 90kcal | ||
| Snack, about 5% of calories | |||
| apricots | 150g, 72kcal | ||
| Dinner, about 35% of calories | |||
| Sea bream fillets | |||
| Sea bream | 100g, 90.0kcal | ||
| Fresh beans) | 80g, 93.6kcal | ||
| Whole grain bread | 50g, 121.5kcal | ||
| Extra virgin olive oil | 10g, 90kcal | ||
Example Diet against Metabolic Syndrome - Day 5
| Breakfast, about 15% of calories | |||
| Low-fat milk | 150ml, 75.0kcal | ||
| Biscuits | 30g, 109.5kcal | ||
| Snack, about 5% of calories | |||
| Melon | 150g, 51.0kcal | ||
| Lunch, about 40% of calories | |||
| Eggplant risotto | |||
| Medium-long grain wholegrain rice | 60g, 217.2kcal | ||
| Eggplant | 100g, 22.0kcal | ||
| Grated Parmesan cheese | 10g, 39.2kcal | ||
| Grilled turkey breast | |||
| Turkey breast | 100g, 111.0kcal | ||
| Orange tomatoes | 200g, 32.0kcal | ||
| Extra virgin olive oil | 10g, 90kcal | ||
| Snack, about 5% of calories | |||
| Plums | 150g, 69.0kcal | ||
| Dinner, about 35% of calories | |||
| Baked squid | |||
| Squids or squids | 100g, 92.0kcal | ||
| Peas (fresh) | 80g, 64.8kcal | ||
| Whole grain bread | 50g, 121.5kcal | ||
| Extra virgin olive oil | 10g, 90kcal | ||
Example Diet against Metabolic Syndrome - Day 6
| Breakfast, about 15% of calories | |||
| Low-fat milk | 150ml, 75.0kcal | ||
| Corn flakes | 30g, 108.3kcal | ||
| Snack, about 5% of calories | |||
| cherries | 100g, 63.0kcal | ||
| Lunch, about 40% of calories | |||
| Frozen pizza | |||
| ½ Pizza margherita | 170g, 408.0kcal | ||
| Asparagus | 200g, 40.0kcal | ||
| Extra virgin olive oil | 5g, 45kcal | ||
| Snack, about 5% of calories | |||
| strawberries | 200g, 64.0kcal | ||
| Dinner, about 35% of calories | |||
| Grilled tuna fillet | |||
| Fresh tuna, yellow fins | 100g, 108.0kcal | ||
| of stakes | 200g, 62.0kcal | ||
| Whole grain bread | 50g, 121.5kcal | ||
| Extra virgin olive oil | 15g, 135.0kcal | ||
Example Diet against Metabolic Syndrome - Day 7
| Breakfast, about 15% of calories | |||
| Low-fat milk | 150ml, 75.0kcal | ||
| Rusks | 25g, 106.5kcal | ||
| Snack, about 5% of calories | |||
| peaches | 150g, 58.5kcal | ||
| Lunch, about 40% of calories | |||
| Pasta with peppers | |||
| Whole dry pasta | 60g, 194.4kcal | ||
| Mixed peppers | 100g, 22.0kcal | ||
| Grated Parmesan cheese | 10g, 39.2kcal | ||
| Grilled chicken breast | |||
| Chicken breast | 100g, 110.0kcal | ||
| Cucumbers | 200g, 30.0kcal | ||
| Extra virgin olive oil | 10g, 90kcal | ||
| Snack, about 5% of calories | |||
| apricots | 150g, 72kcal | ||
| Dinner, about 35% of calories | |||
| Halibut in a pan | |||
| Fillet of halibut | 100g, 110.0kcal | ||
| Fresh beans) | 80g, 93.6kcal | ||
| Whole grain bread | 50g, 121.5kcal | ||
| Extra virgin olive oil | 10g, 90kcal | ||
