Diet the Mediterranean sea
Today, magazines are full of hundreds of different diets, whose main purpose — as quickly as possible to lose weight. There is even a kind of fashion to diet. The Mediterranean diet is perhaps one of the most popular in recent times. But the secret of its popularity lies rather than in nizkokaloriynoe, and in striking facts. This diet prolongs life, minimizes the risk of heart and cancer diseases, reduces the level of harmful cholesterol in the blood. She not only revitalizes the entire body, but also rejuvenates it.
The Mediterranean diet was developed not by nutritionists, but has developed over the centuries on the Mediterranean coast. Actually it’s not even a diet in the truest sense of the word, but a way of life. The inhabitants of the Mediterranean basin eat only those foods that were on hand and never thought about their nutritional value, but researchers in the mid-20th century, noticed that light-hearted southerners are much healthier and suffer less obesity than their neighbors to the North. What is the secret?
Unambiguous sredizemnomorskaja does not exist, because the Mediterranean sea bordering 16 countries, respectively, in each country and even each region of one country use different products. National cuisine depends on ethnic, cultural, religious and agricultural characteristics of each people, but to highlight the General principles of this diet:
Red meat is eaten only a few times a month and in small amounts (300-400 gr. per month);
Fish and chicken appear on the menu several times a week, but fish and seafood more often chicken. In the weekly diet and eggs are present (0-4 eggs per week);
Sweets are eaten only in limited quantities, no more than 1-2 times a week and made, as a rule, on the basis of honey;
In the daily diet should contains fruits, vegetables (fresh or processed), yogurt and light cheeses, as well as legumes, nuts, grains, and cereals;
In the preparation of all food undergoes only minimal processing, and animal fats are almost completely absent (butter, cream, etc.). Uses many aromatic herbs, garlic;
Olive oil is the main source of fat;
Moderate consumption of natural grape wine with meals (1-2 glasses for men, 1 glass for women);
Daily physical activity.
For inhabitants of all countries of the Mediterranean basin the following typical products:
Olive oil is perhaps the most important component of the Mediterranean diet, as it is the primary supplier of fats. Olive oil consists of easily digestible monounsaturated fat, it contains a lot of vitamins and it is a strong antioxidant. Olive oil lowers bad cholesterol and strengthens blood vessels.
Olives are eaten for several thousand years, they are especially beneficial for the digestive tract. Olives are served as a snack, used in cooking sauces and hot dishes, and as an indispensable component of salads.
Onion is used in all its forms. Green onions in the salad is an appetizer, the roasted onion is a flavor enhancer. In combination with fats onion is able to suppress the synthesis of cholesterol, which is indispensable in cardiovascular diseases. In addition, onions is an excellent regulator of blood sugar levels.
Garlic belongs to the oldest plants on the planet, and about its useful properties has been written. In the first place it is valuable for its ability to kill germs and suppress the virus. Garlic is indispensable for the cardiovascular system, dilates blood vessels, supports heart muscle and lowers blood pressure. Among other things, the roasted garlic gives a pleasant aroma to any dish.
Tomatoes appeared in the Mediterranean region recently, but firmly taken its place in traditional cuisine. Tomatoes are used in cooking in raw, fried and even dried. Tomatoes are excellent antioxidants and prevent the emergence of cancer cells. Combined with olive oil they become a natural sunscreen.
Fish and seafood are rich in proteins, vitamins, minerals and omega 3 which is essential for proper functioning of the human body. This is especially important for building brain cells, the smooth functioning of the heart and joint mobility.
Aromatic herbs not only add food a pleasant taste and smell, but also help in its assimilation, so as to provoke saliva. Typical herbs of the Mediterranean: Bay leaf, Basil, mint, oregano, marjoram, coriander, thyme, rosemary, parsley, etc.
Nuts and seeds are rich in monounsaturated fats and essential fatty acids omega-3, additionally it is a valuable source of protein, folic acid, magnesium and potassium. Nuts are used not only as snacks, they occupy an important place in the diet. Sunflower seeds and pumpkin can be added to salads, toasted almonds combined with fish dishes, walnuts with meat.
Bread and cereals are consumed on a daily basis. An important point is the use of durum wheat and bran. Durum wheat is the composition of bread and pasta supply the body with necessary energy in the form of complex carbohydrates. Cereals are often consumed as a side dish, a main component of dishes such as Spanish paella or Moroccan couscous.
Cheese and yogurt supply the body with proteins in easily digestible form, as lactic acid bacteria they are already partially digested. These bacteria take care of a healthy microflora of the stomach. The cheeses in the Mediterranean region are made mostly from goat’s and sheep’s milk, which contains less cholesterol than cow’s milk.