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Mediterranean diet

Vegetables, fresh and delicious grains, fish, beans in olive oil, and a number of different herbs, cheese, nuts, and some bread. These are the key elements of the traditional diet, based largely on plants for the peoples of the countries bordering the Mediterranean. It is not only delicious food, but it seems to protect against heart disease and many chronic health problems. The regime of the Mediterranean Sea is nottraditional system of power unique useful for health. However, it has been subjected to study for a period longer than the others, it is also convenient for the majority of Americans. It corresponds well with the latest on the perceptions of nutrition. Experts emphasize the need to rely on a comprehensive plan for food. The Mediterranean countries have different cultures, peoples and individuals dealing with food itself. The Mediterranean cuisine is based on legumes – plants that provide us with peas,lentils and beans. It is an excellent source of protein low in fat, vitamins, minerals and fiber, which offset the meat. spice use, benefit plan Mediterranean climate ideal for growing herbs and spices that provide the taste, and add nutrients, and to offset the salt. also has health benefits, for example, mint helps indigestion.

However, the model of the Mediterranean diet has been identified in the fifties of last century, within astudy the influence of the Seven Countries Study under the supervision of Ansell Keys, a researcher at the University of Minnesota, has been spent over a decade in the study of lifestyle, particularly the impact of the regime and its relationship with diseases of the heart and blood vessels, with about 13,000 men in Finland, and southern Italy, the islands of Corfu, Crete, Greece, Japan, and Yugoslavia, the Netherlands Netherlands, the United States. Keys has been interested, especially foods high in fat, andwas one of the first researchers who discovered the existence of "good" and "bad" fats and stressed that despite the limited medical care, and sometimes at the same time, increased intake of fat, Participants in the study of Italians and Greeks, lived a longer life, and recorded with the lowest rates of heart disease. The fat that has been treated in Italy and Greece in general, was unsaturated fats, and come mainly from olive oil or fish. The highest rates of heart diseasehave been detected in countries where people face the saturated fats such as Finland and the United States. "Study of Seven" has provided the world, the regime of the Mediterranean Sea, which has been modeled like the existing model for lunch on the island of Crete, in the fifties and sixties of last century. However, the term "the regime of the Mediterranean", adopted in one form or another in 1993 at the conference organized by the School of Public ServiceHealth at Harvard University with a nonprofit organization that promotes education and means of nutrition and food systems of traditional civilizations.

The experts gave Harvard flow, a description of the diet, Mediterranean diet has been coming on plant foods with animal protein which is processed mainly in the form of fish and chicken, olive oil and that the important fat intake more. They also observed that this system is supplemented by exercises that takeform of "field work or kitchen. Other aspects of the life of the Mediterranean basin, which has added to their diet, they undoubtedly contribute to the health of its population. However, there are indications that the Mediterranean diet, alone, gives protection mission.

A Spanish study showed that 13 000 and 380 people who followed the Mediterranean diet had a 83 percent lower risk of type II diabetes compared to those withoutdifficulty in using this system seriously. Research has shown that eating according to the Mediterranean diet leads to an improvement in joint pain, and reduce the risk of pulmonary embolism, and reduce the risk of recurrence of colon cancer. We do not know all the mechanisms that make the Mediterranean diet completely, but research assumes the existence of a number of factors. And one reason, the monounsaturated fat in olive oil and fish, haveanti-inflammatory effects, which may help prevent heart disease and many other diseases. The fiber in whole grains and legumes can help digestion, and maintaining levels of sugar in the blood disciplined. The fiber also creates a feeling of fullness, a sense reduces appetite – and is one of the levers to reduce weight gain. other elements in a vegetarian diet also influences the cellular level, and the aging process, the development processcancer, and the process of the body's response to chemotherapy. Of course, the supply function of the Mediterranean diet excludes many foods that are known to cause health problems such as saturated animal fats, trans fats and refined carbohydrates from the refinery.

The Mediterranean diet has several advantages. The elements are already available and can be prepared easily and quickly, the food varied and delicious flavor. And processed aftermeals, it will not leave you feeling hungry or deprived. Use lots of vegetables that are almost rich in nutrients and low in fat and calories. It is rich in fiber, and saturated with elements of health promotion. The key here is diversity, you have to deal with different types. Instead of exposing them to steam or boil, try grilled or placed in the oven. Prepare a salad a main dish for you, with the addition of nuts and small pieces of chicken or fish and grated cheese. Eat plenty of fruits, vegetables,as a bit of calorific value of general and saturated nutrients and antioxidants and fiber. Most fruits are naturally sweet taste, so it can serve as a snack or a great substitute for sweets and a meal. Type of fruit; definitely put them on power. At breakfast the morning you can eat whole grains or products with milk, yogurt and berries or banana chunks. eat nuts which contain many antioxidants and other nutrients, for example, nuts contain omega-3 fattyacids, which reduces the risk of heart disease and blood vessels, and adverse effects of brain aging and skin. Unlike the light products from cereals or mixed with refined sugar refinery, the nuts have a function pointer a little sugar. However, nuts are rich in calories, so they satisfy hunger. Therefore, try not to deal with more than a handful of them (160-180 calories) per day. Sprinkle with almonds cooked vegetables section. Dip fish or chicken with olive oil andcrushed nuts, toasted before. Eating whole grains that contain mostly carbohydrates we need for energy. However, refined grains such as white pasta, white rice, white bread, chips and products like corn flakes and refined snacks, are virtually devoid of nutrients, including breakfast cereals high in fiber. fiber with little or no it, which slows digestion, refining grains causes a sudden increase in the level of sugar in the blood. Over time, this can lead to weight gain, heart disease andother disorders. Whole grains are rich in vitamins, minerals and proteins and have an important role in the stability of the level of sugar in the blood. Perhaps you are now addressing the whole grain bread, brown rice, oats, but there are many other delicious options.

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