Mediterranean diet: core principles, benefits, a meager menu
One of the healthiest diets in the world, according to experts, is the Mediterranean diet. It has been associated with a reduced risk of heart disease, cancer, Alzheimer's disease, and other chronic conditions. The diet is based on a lot of fruits, vegetables, whole grains, legumes, and olive oil.
Basics of the diet
The content of carbohydrates, proteins, and fats in the diet is, respectively, 60%, 10%, and 30%. But the main secret is that fats and carbohydrates in the diet for weight loss should be correct. Namely, durum wheat pasta, legumes, and many types of whole-grain bread
Also olive oil, avocado, and oily fish. A nutritious meal is ready when you combine this with a salad of fresh vegetables and greens. At the same time, there are no restrictions or strict methods, since the basic principle of the system is the division of products included in the daily diet; consumed 1-4 times a week; allowed no more than 1-2 times a month.
spinach
spinach is plentiful, however, each nation has its unique preferences for them. Greeks wrap vegetables, meat, and grains in lettuce leaves. which acts as a kind of green pita bread. Horta is famous as a snack - a mixture of herbs with butter or lightly fried.
The love of spinach comes from France, where its neutral taste allows you to use greens as a main dish and all kinds of additives in culinary delicacies. And Italians love broccoli, moreover, the most useful part is the leaves. which, when combined with cheese and tomatoes, temper the heat of the former. and fried, then balsamic vinegar-seasoned.
Dairy
Mediterranean nations usually had a strong demand for dairy products. When used correctly, animal milk is a source of calcium, vitamin D, protein, and amino acids. And if France is committed to mature and aged cheeses. then Greece is a true lover of yogurt. There they are served with salads, meat, bread products, and. as independent dishes with or without fruits and herbs.
At the forefront of the benefits of cheeses. we meet dietary goat cheese. which is low-calorie. but rich in B vitamins and trace elements, easily digestible proteins. Feta milk made from sheep or goat milk helps control blood pressure. Strengthens bones and calms the nervous system.
Spicy Parmesan is the leader in the content of proteins, vitamins, and amino acids. In addition, Silky provolone is enriched with enzymes useful for humans. which gives it an unusual taste.
Vegetables
The presence of a variety of salads on the menu is quite expected in Mediterranean countries. Nutritionists have consistently underlined the need of including a variety of vegetables in the daily diet. This will help improve digestion and the work of the heart.
purely natural veggies, with little processing. olive oil, and herbal flavor ... And on your table is a source of vitamins, and organic acids. carbohydrates, proteins, fats - everything that the body needs. Include a few feta cheese pieces. This is how a genuine Greek salad appears. a characteristic of Mediterranean cooking.
Meat and fish
Even with such delicacies as Jamon from Spain and Parma ham from Italy, fish and shellfish continue to predominate when we look at the ratio of meat to fish meals. The lack of availability of red meat on menus.
You may obtain the greatest concentrations of vitamins, trace minerals, and saturated fatty acids from seafood.
Fats
An essential feature of the Mediterranean diet is to reduce the percentage of saturated animal fats in favor of healthy vegetable oils and trans fats. Vegetable oils are olive oil, nuts, and seeds.
Unsaturated fats predominate in fatty fish species with a maximum content of omega-3 polyunsaturated fatty acids. It helps maintain the balance of vitamins and trace elements in the body. and elastic skin and shiny hair will be a plus.
Olive oil
Olive oil occupies a special place on the menu of Mediterranean diet. Eating a few tablespoons of oil a day is essential for this unique approach to healthy eating. Do not be afraid-some nutritionists recommend eating 60 grams per day for breakfast. Wet bread by 40 GR. Olive oil. Therefore, it is recommended to start introducing vegetable oils into complementary foods with it.
- For adult gourmets ،
- Olive oil improves bone mineralization
- Improves digestion
- also maintains blood pressure.
- Oleic acid can make up to 70% of the volume of olive oil.
Olive oil also contains a lot of vitamins E and K, which help build immunity and regulate energy processes in the body.
Spices, seasonings, and essential oils
Mediterranean cuisine is specially decorated with aromatic oils mixed with herbs and spices. You can easily make them yourself at home-garlic infused oil will harmoniously decorate pasta and sauces. Mint oil will highlight how fresh salads are.. and lemon oil will add a touch of sophistication to fish dishes.
Salt consumption is greatly decreased concurrently. which also explains the healing effect on the cardiovascular system and the whole body. Feel free to use spices and seasonings in your recipes, and experiment with combinations and dosages.
The benefits of the Mediterranean diet
Foods for this diet are processed as little as possible and without the addition of refined sugar:
These are olive oil, vegetables, fruits, legumes, nuts, solid whole grains, and small portions of animal products that are necessarily organic and not fixed on the shelves.
There are practically no GMOs, artificial ingredients, preservatives, flavor enhancers, and very little sugar. For desserts, the inhabitants of the Mediterranean use fruit or homemade light desserts with natural sweeteners such as honey.
The animal component of the diet is represented by the moderate consumption of cows. goat, or lamb cheese, yogurt. and a ton of fish captured nearby. It is a source of omega-3 fatty acids and other right healthy fats from cholesterol that strengthen the walls of blood vessels.
Improving the cardiovascular system:
High levels of monounsaturated fats and omega-3 Foods have been associated with a significant reduction in mortality from all causes/ especially heart disease. Several studies have shown the positive effects of a Mediterranean diet rich in alpha-linolenic acid (ALA) from olive oil/ such as a 30 percent reduction in the risk of death from cardiovascular disease, as well as a 45 percent reduction in severe heart disease.
Slimming healthily
can eatery varied and tasty food without feeling hun on this dietary. So you can follow this diet for a long time without interruption, regulate weight and reduce fat intake easily and naturally.
There is room for Variety in the Mediterranean diet, whether you prefer to increase carbohydrate intake or focus on high-quality animal protein and especially vegetable protein. In any case, this style of eating will help control weight gain, control blood sugar levels, improve mood, and consistently have high energy levels.
Cancer prevention:
Study results from the University of Genoa's Department of Surgery. show that Italy has a balanced ratio of omega-6 and omega-3 essential fatty acids. high content of fiber, and antioxidants. as well as the polyphenols found in wine, olive oil, olives, and other foods.
It protects DNA from damage, stops cell mutation, reduces inflammation, and delays the growth of tumors. Olive oil also reduces the risk of colon and intestinal cancer.
Treatment and Prevention of diabetes:
The Mediterranean diet reduces the amount of excess insulin, a hormone that regulates blood sugar levels and contributes to weight growth. and keeps the weight at our level, even though we are on a diet.
There is a lot of evidence to suggest that the Mediterranean diet can serve. as an anti-inflammatory diet that can aid in the treatment of illnesses like metabolic syndrome that is accompanied by chronic inflammation.
A low-sugar diet with lots of fresh foods and fats is part of the normal lifestyle of diabetics. The Mediterranean style of eating helps prevent spikes and drops in blood sugar levels.
Carbohydrates - in the form of whole grain bread or durum wheat pasta, often combined with olive oil or cottage cheese, lots of greens, and vegetables are a great source of energy for several hours without a significant spike in sugar levels and early hunger.
a summary
The Mediterranean diet is not a diet in the usual sense, but a certain diet that a person can adhere to throughout his life. It is important to provide three full meals and two snacks during the day so that you do not feel hungry.
Thanks to the unusual diet, which emphasizes consuming a lot of olive oil, fruits, nuts, vegetables, and cereals while consuming fish and chicken only in moderation.
Reduced consumption of dairy products, red meat, and sweets; red wine in moderation - reduced rates of chronic diseases on the path to longevity.