Mediterranean Diet Benefits (Guide and Tips)
What is the Mediterranean diet?
It is best to identify the Mediterranean diet as a guide to good health. Diet does not enter a new diet program, which reduces the number of different foods.
Instead, they encourage the “wise” choice of foods that are key to a balanced diet.
People who exercise the Mediterranean diet daily consume vegetables, fruits, grains, nuts, potatoes and bread with a small or medium amount of milk, milk, cheese, and wine.
Most foods are not processed in a way that keeps their nutritional value.
They prefer to get fresh mushrooms instead of canned and canned foods, although these foods are easy to eat, cook and serve.
Mediterranean diet menu
Diet suggests that some foods should be consumed only daily, some weekly, and some monthly.
The Mediterranean diet is presented as a pyramid of the traditional Mediterranean diet.
Pyramid provides a healthy diet of vegetables, grains, fruits, nuts, legumes or beans, cooked or decorated in olive oil with a moderate amount of water.
It also includes an active and healthy lifestyle as a daily routine.
Daily foods contain monounsaturated fats and antioxidants from olive oil, protein, vitamins, minerals, and carbohydrates.
Vegetarian food and a limited amount of saturated fat from dairy products are all that is required to maintain heart health.
Mediterranean diet pyramid
The Mediterranean diet pyramid recommends consumption of fish, chicken, eggs, and weekly and red meat several times a month.
Here again, they chose lamb, veal, beef and meat products cleaned in a way to get rid of excess fat.
This supplies omega-3 fatty acids and other fatty acids, vitamins, minerals, and high protein content, which are required in very small quantities for the body to function.
Another point to note – even though dairy products, such as milk, cheese, and yogurt – is consumed in small and medium quantities, and butter is not allowed.
Also, cooking procedures include more frying and frying before frying – ways to help maintain food in cooked food.
Is a diet low in saturated fats, sugar, and salt, rich in vitamins, minerals, proteins, and carbohydrates.
A balanced diet provides an adequate amount of nutrients and good fats, and in turn, acts on cholesterol levels.
This not only reduces blood pressure and cholesterol levels but also prevents the blood from clotting.
Thus, it is the ideal solution to reduce heart disease and cancer. Studies have also shown that the Mediterranean diet is a means of preventing diabetes and gallstones.
The benefits of the Mediterranean diet include attention to heart health and longevity.
Based on my experience, those who follow the Mediterranean diet are already aware of its remarkable benefits and remarkable diversity of tastes.
My experience shows that those who do not follow the Mediterranean diet or do not eat any Mediterranean food, have certain feelings for the kitchen. They may think that it is too hot or very ethnically.
Mediterranean diet recipes.
It can be tough to cook or cook long to follow Mediterranean recipes. In any case, my job … my passion is to show people that Mediterranean food is not difficult, time-consuming or expensive to process and that the benefits of staple food in the Mediterranean diet far outweigh any negative signs that people may have already had. She owns.
The funny thing is that most people love all the “main” dishes of the Mediterranean cuisine, they never cooked them the way they were found in many dishes.
Things like nuts, legumes, whole grains, olive oil, fresh fruits and vegetables, fresh fish, low alcohol intake do not look terrible if they are described separately.
So why people are afraid to use it daily, not as a diet for each statement, but as a lifestyle change.
As I mentioned earlier, those who live on the Mediterranean diet or live in it already know what great health benefits they get for themselves and their families. But it is important to note that most of these people do not see it as a diet, heresy, or a way to lose weight quickly.
This is the most healthy way for our body to absorb the necessary nutrients necessary for sustainable energy, longevity, and general well-being.
The Mediterranean diet is used as a “diet” due to the low consumption or consumption of saturated fat, “bad” cholesterol, red meat, salt, and manufactured goods.
Because of this and many other Mediterranean diets is one of the most useful and healthy foods in the world. The longevity of the people of the Mediterranean basin is the result of Mediterranean products and their amazing benefits.
Mediterranean Diet and Health Benefits.
Vegetables, fresh and tasty cereals, fish, beans, cooked in olive oil, some different herbs, cheese, nuts, some bread.
These are the main elements of a traditional diet, which largely depends on plants for the peoples of countries bordering the Mediterranean.
This is not only delicious food, but it protects against heart disease and many chronic diseases.
The Mediterranean diet is not the only traditional nutritional system of its kind, beneficial to health.
However, it has been studied for a longer period than any other period; it is also a process for most Americans.
They are well in line with the latest ideas about nutrition. Experts emphasize the need to rely on a comprehensive nutrition plan.
In Mediterranean countries, there are different cultures, nations, and people who deal with the same food.
Mediterranean cuisine depends on legumes – plants that give us peas, lentils, and beans. It is an excellent source of low-fat proteins, vitamins, minerals and fibers that compensate for meat.
Using spices, the Mediterranean diet benefits from an ideal climate for growing herbs and spices that provide flavor, add nutrients and compensate for salt.
It also has some medicinal benefits, for example, helps mint digestion.
However, the Mediterranean diet was defined in the 1950s, and in an influential study, seven countries studied by Ansell Kees, a researcher at the University of Minnesota, spent more than ten years studying the lifestyle, Diet, its relationship with cardiovascular diseases, It has about 13 thousand men in Finland, in the south of Italy, on the islands of Corfu, in Crete, in Greece, Japan, Yugoslavia, the Netherlands, and the USA.
Keys were especially interested in high-fat foods and were among the first to discover the presence of “good” and “bad” fats, and noted that, despite limited medical care and, at the same time, an increase in fat consumption, the Italians study participants and the Greeks lived longer and recorded with the lowest rates of heart disease.
The fats consumed in Italy and Greece were generally unsaturated fats, derived mainly from olive oil or fish.
The highest rates of cardiovascular diseases were found in countries where people deal with saturated fats, such as Finland and the United States.
The “Seven” of the world, the Mediterranean diet, which was modeled on the Crete lunch in the 1950s and 1960s.
However, the term “Mediterranean diet” was adopted in one form or another in 1993 during a conference organized by the Harvard School of Public Health with a non-profit organization that deals with education, nutrition and nutrition. Systems of traditional civilizations.
Advantages of a Mediterranean diet food
Harvard experts gave food, a description of the diet. The Mediterranean diet is based on plant foods, with animal proteins, which are mainly consumed in the form of fish, chicken and olive oil, are the most important fact.
They also noted that this system was supplemented by exercises in the form of “working in the field or the kitchen.”
Other aspects of the Mediterranean lifestyle, which are added to its diet, no doubt contribute to the health of people.
However, there are indications that the Mediterranean diet itself provides protection.
A Spanish study showed that 13,380 people who follow the Mediterranean diet are 83% less likely to develop type 2 diabetes than those who did not bother to make serious use of the system.
Research has shown that eating by a Mediterranean diet reduces joint pain, reduces the risk of pulmonary embolism, and reduces the risk of colon cancer recurrence.
We do not know all the mechanisms that make a completely healthy Mediterranean diet, but research suggests some factors.
Only one reason, monounsaturated fats in olive oil and fish, has an anti-inflammatory effect that can help prevent heart disease and many other diseases.
The fiber of whole grains and legumes can help digestion and maintain blood sugar levels disciplined.
Fiber also creates a feeling of satiety, a feeling that reduces appetite – this is one arm to reduce weight.
Other elements of the vegetarian diet also affect the cellular level, as well as the aging process, the development of cancer and the body’s response to chemotherapy.
Well, of course, the diet on the Mediterranean diet excludes many foods that are known to cause health problems, such as saturated fats from animal sources, unsaturated fats and refined carbohydrates processed in the plant.
The Mediterranean diet has many benefits.
The ingredients are already available and can be prepared quickly and easily.
The food is varied and delicious. After eating, you will not be allowed to feel hungry or deprived.
Use plenty of vegetables that are almost rich in nutrients, low in fat and calories. It is rich in fiber and rich in elements that promote health. The key here is diversity.
You have to deal with different types. Instead of exposing them to steam or boiling, try cooking on a grill or oven.
Make salad the main dish for you, with the addition of nuts and small pieces of chicken or fish, as well as grated cheese.
Eat plenty of fruits and vegetables, such as eating, low in calories from general and saturated foods, as well as antioxidants and fiber.
Mediterranean diet breakfast.
Most fruits contain a sweet taste so that it can serve as a snack or a great substitute for sweets and food.
The fruit type will put it over the power. For breakfast in the morning, you can eat whole grains or foods with milk, yogurt, berries, and banana slices.
Eat nuts that contain a lot of antioxidants and other nutrients, for example; nuts contain omega-3 fatty acids, which reduce the risk of cardiovascular disease and have a negative effect on the aging of the brain and skin.
Unlike light products made from refined grains or mixed with a sugar mill, the nuts have a function that indicates a small amount of sugar.
However, the nuts are high in calories, so fill the hunger. So try not to handle more than a few (160 to 180 calories) a day.
Spray almonds with the cooked vegetable section. They are dipping fish or chicken with olive oil and chopped nuts before roasting.
Eat whole grains, which often contain carbohydrates, which we need for energy consumption.
However, the peeled grains, such as white pasta, white rice, white bread, chips and foods like corn flakes and processed snacks, are almost completely free of nutrients, including cereal flakes.
With a small amount of fiber or lack of fiber, which slows the digestion process, the grain treatment plant leads to a sudden increase in blood sugar levels.
Over time, this can lead to weight gain, heart disease, and other disorders. Whole grains are rich in vitamins, minerals, and proteins and play an important role in stabilizing blood sugar levels.
You probably decide on whole grain bread, brown rice, and oats, but there are many other tasty options.
Look at studying the benefits of the Mediterranean diet.
Since 1970, major research has been done to highlight the benefits of the Mediterranean diet.
While studying the potential benefits of the Mediterranean diet is not yet complete, scientists, researchers, and nutritionists from around the world have concluded from their intensive research that the Mediterranean diet is useful at several levels:
- Reduce the incidence of certain diseases
- Increase life expectancy
- Ensure a comprehensive healthy lifestyle
Mediterranean diet and disease risk reduction
Over the past 30 years, much research has been done to consider the possibility that a Mediterranean diet may be useful in reducing the incidence of certain types of diseases.
In this regard, some important studies have been conducted, including a study of eating habits in people around the world over time.
These studies were initially motivated by the fact that people living in the Mediterranean region tend to reduce the number of different types of serious diseases, which are increasing in many countries of the world.
In this regard, researchers wanted to determine whether the Mediterranean population was healthier because of the environment or because of their specific dietary patterns.
These studies have shown that the Mediterranean diet appears to be effective in reducing the incidence of certain types of diseases:
- Cancer (including breast cancer and colorectal cancer)
- Ischemic disease.
- Other cardiovascular diseases.
- High blood pressure
Mediterranean food and increasing life expectancy.
Of course, it goes without saying that if a person can reduce the risk of certain diseases through his diet, this person is likely to live longer.
Also, it has been shown that the great benefits of the Mediterranean diet have a cumulative effect on the human body.
This means that the longer a person sees food in the Mediterranean, the more beneficial the body’s diet will be.
Simply, using and practicing the Mediterranean diet over time, a person will get long-term benefits that will prolong his life.
For example, you can consider the negative effects of smoking. If you decide to smoke cigarettes for a long period, you will cause irreparable damage to your body.
Conversely, if you follow the recommendations of the Mediterranean diet over time, your body will enjoy some long-term benefits that will include good health and long life.
Mediterranean diet and your general health.
Studies have shown that people who eat the Mediterranean diet suffer from a few minor diseases, such as colds and flu, compared to their colleagues who follow other types of food.
In short, at many levels, research over three decades has shown that people who follow the Mediterranean diet suffer from less disease, have more energy and suffer the effects of overweight or obesity far less than those who use other supplements. Practice.
Thus, studies show that the Mediterranean diet can give you strong and long-term benefits in three main areas:
- Reducing the risk of disease and serious illness.
- Add years to your life
- Maintain health on a daily basis.
Any of these enormous benefits ensure a person’s keen interest in adopting a Mediterranean diet in their daily lives.