The Mediterranean diet
the inhabitants of the Mediterranean coast differ enviable health. Doctors and nutritionists have found out that the reason for this "anomaly" is a specific nutrition plan, which traditionally adhere to the "natives". After a comprehensive study of this question there was such a thing as the Mediterranean diet. Its main recommendations and the subject of our article.
having identified the link between the diet of inhabitants of the Mediterranean and their health, nutritionists have developed a special food pyramid, to some extent reminiscent of the American analog. The nutrition plan involves cutting the amount of fat in the diet and the enrichment of its valuable nutrients.
the basis of the Mediterranean pyramid are grains, fruits and vegetables (preference pulses). The proportion of meat is reduced significantly (this product is recommended to use only a few times a month). Clear regulation shall be fats: fatty acids are the inhabitants of the Mediterranean get, using olive cold pressed oil, and animal fats they for the most part ignored.
The useful properties of the components
Deciding to go on a Mediterranean diet, pay special attention to
cereals (not ignore and pasta). Bread, rice and pasta are the basis of the diet of inhabitants of the Mediterranean. These products provide the desired amount of energy, providing the body complex carbohydrates. Mandatory components of the plan are power and other products of plant origin: fruits and vegetables. They are rich in fiber and pectin, therefore, contribute to the normal functioning of the digestive system.
For centuries the people of the Mediterranean consumed immensely healthy olive oil. They not only run all kinds of salads, but also use it when cooking first and second courses (the highest value is the olive oil cold pressed). This product is important for our body because of the monounsaturated fat that reduces the amount of cholesterol and strengthen the immune system. Like any fat, olive oil contains enough calories (898 kcal/100 ml), so it is important not to overdo it with his eat – everything should be in moderation.
the Mediterranean diet is traditionally filled with fish and seafood. These products are the indigenous people eat instead of meat. Fish provides the essential fatty acids omega-3 – this element contributes to the normalization of the cardiovascular system and the health of the organism as a whole. Omega-3s reduce symptoms of chronic diseases and strengthen the retina of the eye. Red fish of the Mediterranean cuisine is supposed to submit along with vegetables and grain.
One of the main ingredients of the Mediterranean chowder, soups and salads are legumes. Legumes are low cost, contain only low fat, but they are rich in protein, complex carbohydrates and dietary fibers.
the Mediterranean, the meal is traditionally served wine, but drink it in limited quantities. Optimal intake: for women – 1 glass a day for men and 2 glasses a day. Subject to such recommendations it is possible to normalize the level of cholesterol and neutralize the harmful effects of free radicals.
Instead of desserts in the area is often served with fruits or dried fruits – this reduces the caloric intake.
The secrets of beauty, health and longevity
the Inhabitants of the Mediterranean are happy to share with guests of your Sunny region secrets of beauty, health and longevity. In their opinion, it is impossible to make a cult out of food, but to starve and it's not worth it. In their understanding of the meal must take place in a wide family circle. Food you need to eat slowly, enjoying every bite (incidentally, this technique is recommended by many nutritionists – it allows you to quickly reach the saturation).
the Next secret is in compliance with regular physical activity. Another important point — proper rest. Residents of the Sunny region believe that the need to sleep 6-8 hours a day. During this time the body time to rest from previous exertion and to prepare for future tests.
Mediterranean diet for weight loss is balanced nutrition plan. To adhere to such a diet can throughout his life – this method brings undeniable benefits.