After World War II, a study team began to study the pattern of food in the Mediterranean countries, including Greece and southern Italy and it concludes that they have special benefits for cardiovascular health, especially for them. When you take the tip of the Mediterranean food, you like to eat more food than red meat after feeding your food. Talk to your doctor about whether the Mediterranean style is right for your body.
In Southern Europe, olive oil, almonds, beans, fruits, and vegetables rich medicare diet / Mediterranean food, popular foods. Although the amount of fat in this type of food is medium to high, But it is a healthy diet rich in animal fat compared to animal fat. Current studies have shown that, For those who have the risk of developing heart disease (Mediterranean diet), the risk of such problems is reduced.
Mediterranean food has received many pressures in the past decade, and for good reasons. Mainly one of the best healthy eating plans, consistently following the plant-based diet. Eating a variety of antioxidant-rich foods and concentrating on omega-3 (limited to high red meat) focuses on the moderate amount of fish and fish inflammation and stress reduction. According to researchers, following the diet plan can protect your brain and you can reduce brain stress with your age.
Researchers say a healthy diet is very good for us. More evidence that Mediterranean food is a very accurate concept. Because it helps prevent some health problems common to the elderly.
What is the “Mediterranean” food?
Any “Mediterranean” food is geographically different countries and territories of the Mediterranean Sea boundaries of at least 16 countries. There may be differences in culture, ethnic background, religion, economy and agricultural production. But there are these features in general estate.
The components are dairy products, fish, and duck, more common than red meat. Fruits, vegetables, bread and other crops, potatoes, peas, nuts, and seeds. The use of olive oil is an important monounsaturated fat source. Eat wine from low to medium amounts. These diets are similar to the dietary recommendations of the American Heart Association. Relatively smaller than the Mediterranean dietary diet high calories come from fat.
Mediterranean diagram pyramid:
The Mediterranean food pyramid is different from other food pyramids. Studies have shown that, traditionally, people in the Mediterranean region prepare for their meals, eat more time by eating and increasing fat and taking their food among others. The traditional Mediterranean style of living was much less affordable than other cultures, including the United States. Among which was involved significant physical labor and activity.
Fish and seafood are eaten twice a week. Duck and eggs, cheese and yogurt are eaten on the medium or weekly basis on a daily basis. For example, a review of Mediterranean diet research suggests about four eggs a week. At the top of the pyramid – that means you eat them very rarely – red meat and sweet favorites include water in the amendment, as well as red wine.
How to Make Mediterranean Diet for 28 days?
If you decide to try a Mediterranean diet for four weeks, or 28 days. Try a basic rotation of breakfast, launch, and dinner by seven days a week. You can get an idea of how food works. You can add new foods and meals to further change your options.
Although people in the Mediterranean region traditionally eat small portions of grains. For example, a dish is used beside 1/2 to 1 cup paste instead of pasta Americans. Fiber and protein diet are your best friends. For having this two nutrition fullness and content you need your fullness so that you can relieve yourself. If your goal is to maintain or maintain weight, avoiding excess food intake will be important for your success.
Breakfast in the Mediterranean food:
Start your day at the Mediterranean meal during breakfast. Keep the fuel for your job and feel full for your hours. Make breakfast with your family. If you make the same schedule and try to eat as well as watch television, eat it.
The first day: Perfume Less Fatty Greek Cups for Breakfast. Make 1/2 cup blueberries and cut ounce with walnuts. Yogurt will give you calcium and adequate protein. Protects you from cellular damage when the seeds are full of antioxidants and nuts provide omega-3 fat. Omega-3 fat can prevent heart disease and reduce high blood pressure.
Second day: An ounce and fiber of lean walnuts. Cook a cup with 1/2 cup of apple oats. Sprinkle with cinnamon and maple syrup spoon. Try to eat with thin almonds with 1/2 cup strawberries. If you like milk with oatmeal, then choose nuts. Make this breakfast for 5 days.
Seven days from the third: Place in the menu, make two eggs, red bell pepper, scallion and 2 tablespoons of cheese. The next time you have an egg, break the egg into half a cup of Avocado, sprinkle a little ramara with chicken and bake. It’s not only cooking fast, it offers your heart-delicious monounsaturated medicines avocado. Make your 7-day breakfast with two tablespoons of whole grain test, two slices of almond flour. Enjoy it with half grapes or chopped chilies.
Lunch on the Mediterranean diet:
Find grill fish and salads as a menu option for lunch. You can go to the park with your own person or a colleague while not eating at your table.
The first day: Green leafy vegetables Vitamin A and K. When the fish supplies protein and omega-3 fats. Some of the salads include vegetables cut. Like the tomato, broccoli and fiber, To help you absorb the bell pepper iron for Vitamin C 5 days again there is a salad, But this time use Romaine Lettuce. Cannellini beans alternative for your protein. Choose cucumber, carrot and asparagus tips as veggies. Choose for olive oil and red wine or balsamic vinegar for your dressing.
Second day: The second day, the luncheon of your favorite turtle-associated vegetable, With hummus made its environment. Carrots and pepper make good cooperation. The meal with an orange or kiwifruit. Place a bowl of whole pea soup, and the bowl with raw pomegranate seeds put it on top of a perfume curd. It provides proteins and fiber in a satisfactory package. There is a cup of 18 grams of protein and 16 g fiber. Make this soup again at a big bowl, or try a little soup to sprinkle with cheese.
Seven days from the third: Keep on the menu from third to seven days, half of the avocado salad. A fried Common mushroom, lettuce, and tomatoes. The top menu with it. A broiled turkey burger, a side soup or salad. Serve with baked or sweet potato fries. If you are a vegetarian, but replace a seed burger for turkey.
Soak vegetables and salmon together, When the rice cooks a protein, a simple, satisfying meal is prepared in whole grains. To make sure that you are collecting 100 percent full grains, Find a sand rice mixture of wild and brown rice.
Pasta with hummus, olive, feta, and red pepper. Light and fresh Italian pasta salad. Greek-style tuna salad, Mediterranean Turkey Herbed Yogurt, Meatball with sauce. Salmon with warm tomato-olive salad, spicy Escarole with Garlic. Mussels with potatoes and olives. Agrodolce with spaghetti squash and mushrooms.
Mediterranean snack and dessert in the diet:
You have enjoyed eating in your diet for 28 days. But you may need half an hour to get you through work or a long afternoon in school. Select one ounce of nuts or dried powders. A cup of black pepper with low fat cottage cheese and sprinkle with salt. If you want something sweet after dinner, then drink 1 cup of fruit or tomato-cup syrup.
Studies on Mediterranean diets:
In the early twentieth century, when heart disease became a big problem. At that time, the causes of heart disease studying researchers mentioned an interesting pattern. People in some countries around the Mediterranean Sea (such as Italy and Greece) Americans with a little heart disease too.
Among the plants, this diet is high, including fruits, vegetables, whole grains, bread, legumes, potatoes, nuts, and seeds.
They are both used in both the extra virgin olive oil and red wine, along with medium quantities of fish, poultry, dairy, and eggs. Red meat was rarely eaten.
Mediterranean influences on weight loss issues. Journal of American Medical Association, published this report:
Description: 180 patients of metabolic syndrome are randomized to follow a Mediterranean diet or “pure” low-fat diet 2.5 years.
Result: At the end of the study, 44% of the Mediterranean food group still had metabolic syndrome, 86% of the control group. The Mediterranean food groups have also been improved due to various risk factors.
Some additional details:
- Weight loss: Body weight decreased by 4. Mediterranean food group 0 kg (8. 8 lb), compared to 1.2 kg (2.6 pounds) less fat control group
- Endothelial Function Score: Improves the Mediterranean Food Group, but remains stable in low-fat control groups.
- Other markers: Inflammatory markers (HS-CRP, IL-6, IL-7, and IL-18) and insulin resistance have significantly reduced the Mediterranean diet group.
Conclusion: The Mediterranean diet is considered to reduce metabolic syndrome and other cardiovascular risk factors.
Benefits of Mediterranean Foods:
Stay with this food for four weeks, and you’ll be connected to the taste and the summer of food. Make sure you have 30 minutes of movement on most days of the week. Based on more than 1 to 5 million items between 1966 and 2008, the results of total-analysis of 12 large research, In 2009 the British Journal of Nutrition published. The authors conclude that Mediterranean food is associated with specific health benefits. Including low death rates and heart disease, cancer, Alzheimer’s and have fewer chances of chronic diseases like Parkinson’s.
The main cause of women not given importance is breast cancer. Since 2008, its impact has increased more than 20% worldwide. Some observational studies have shown that Mediterranean foods may reduce the risk of breast cancer.
The purpose is to follow a low-fat diet (control) on the occurrence of breast cancer to determine the effect of 2 intervention with Mediterranean diet.