Is Mediterranean diet healthy?

Mediterranean diet
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 is good Mediterranean diet for you as it touted to be is it so healthy for the heart, as they say and prevent Alzheimer's disease and Parkinson's disease as many claim person despite using a lot of oil olive regularly and you can drink wine. Let's look at the key components of this diet to see if it is indeed healthy. 

What is the Mediterranean diet?

  • The Mediterranean diet is based on the traditional diet of people living around the Mediterranean Sea, as the Italian Greek and Turkish. This diet is actually a way of life for these people which may vary from country to country in this region, for example, the Greeks do not like too much animal fat so eat red meat only a few times a month, while Turkish religion does not allow them to eat pork or drink alcohol.
  • The reason for this diet is drawing so much attention is because dietitians and researcher saw the health benefits that the population of this region was that it was part of the lowest rate of heart disease in the world.
  • The diet consists of a relatively excessive use of legumes, unrefined grains, fruits, produce, and organic olive oil.
  • modest consumption of fish high usage. moderate use of dairy foods (especially dairy products as mozzarella and yogurt).
  • use wine Modest and low consumption of meat and meat products a few times a week.
  • The diet also cooperates in daily physical activities.Lets look at the pyramid of the Mediterranean diet.

The Mediterranean Diet Pyramid

The Mediterranean diet pyramid
The Mediterranean Diet Pyramid

The pyramid of the Mediterranean diet is one of a nutritionist top pick for best diet and good health and weight loss .The Mediterranean diet recommends eating red meat only a few times a month and allows an amount generous olive oil. It also calls for limited alcohol consumption, which may reduce the risk of coronary heart disease.
Green

green leafy vegetable (mediterranean diet)
By ProjectManhattan (Own work) [CC BY-SA 3.0 (http://creativecommons.org/licenses/by-sa/3.0)] via Wikimedia Commons

In the pyramid you can see plant occupies the highest percentage of food consumption. Green leafy vegetables are rich in antioxidant vitamins that can help protect against cancer and heart disease and possibly prevent eye damage. Greens are also an excellent source of calcium, iron and folic acid, vitamin B, which research shows can reduce the risk of almost tube (spinal cord) defects in fetuses. Folic acid may also reduce the risk of heart disease and stroke. Your shopping list : fresh vegetables or canned low-sodium vegetable.Eggplant, asparagus, green beans, beets, Brussels sprouts, broccoli, carrots, cauliflower, okra , onions, tomatoes, tomato paste, tomato sauce, pumpkin, spinach, summer squash, kale, turnip greens, turnip greens, kale and onions

Pulses

legumes in the Mediterranean diet
“colorful salad grains” Paul Goyette – http://www.flickr.com/photos/pgoyette/84062829/. Licensed under CC BY-SA 2.0 via Wikimedia Commons

Like dark leafy vegetables like peas (peas) cannellini beans, chicken and red beans are rich in folic acid and iron. What is its high protein content making low – fat, no cholesterol alternative to beef. And they are great source of soluble fiber, which can help reduce cholesterol levels in the blood. Your shopping list : Chickpeas (garbanzo beans), hummus, white (cannellini), black, pinto, lentils

Fruits

Fruits are another important food pyramid two to four daily portion should come from fruits. The important function is to provide us with fiber, vitamin A, vitamin C, complex carbohydrates and fats that can be found in Avocados.One serving equals a medium apple, banana or orange, canned fruit 1/2 or 3 / 4 low or no added sugar cup fruit.Fruits play an important role in cancer prevention so this is another reason why this is a healthy diet. your shopping list: apples, bananas, grapes, oranges, cherries, blueberries, kiwi, strawberries, Granada, plums, peaches, avocados

nder (other species)
Also proven effective in reducing blood cholesterol, even when consumed in small amounts of garlic is a traditional food of the Mediterranean cuisine that adds flavor without adding fat or sugar. your shopping list: garlic, basil, cilantro, parsley, mint, coriander cumin and oregano

Olive oil
For centuries, olive oil has been the fat of choice in butter .Unlike Mediterranean cooking lard, animal products that are loaded with saturated fats, olive oil is a monounsaturated fat, which studies suggest may reduce the risk of atherosclerosis. Greek, Italian and Spanish uses an average of nearly 18 liters of olive oil per person and the people of this region have a lower risk of heart disease, stroke and blood pressure problems that the rest of Europe and North America. Studies by Pharmacological Research shows how olive oil is a fat that helps reduce cardiovascular disease. Research by Autonomous University of Barcelona confirms why women of this region have a lower rate of breast cancer than the rest of the world due to the use of olive oil.

Your shopping list: healthy fats oil (extra virgin) and avocado

Greek yogurt

greek yogurt on benefit of the diet
By cyclonebill (Græsk yogurt og med Honning valnødder) [CC BY-SA 2.0 (http://creativecommons.org/licenses/by-sa/2.0)] via Wikimedia Commons

This helps prevent damage to the immune system by importing good bacteria in your intestines. These good microbes are called probiotics maintain their intestinal health and a healthy intestine leads to a strong immune system. Greek yogurt also has vitamins B12, iodine and potassium, calcium and protein. With Greek yogurt packaging these essential nutrients that have been helping Mediterranean diet maintain under his waistline and blood pressure. Research has also shown that Greek yogurt helps to prevent Coronas disease, which is a type of inflammatory bowel disease that causes inflammation in the digestive tract. your shopping list: The low-fat milk, yogurt, Greek yogurt

Cheese

The Mediterranean diet also allow small portion of low-fat cheese, which are full of important proteins, calcium and two substance fight cancer called conjugated linoleic acid see on Amazon which it is a fatty acid that helps reduce bad fat and promote lean body muscles and sphingolipids. your shopping list: low-fat cottage cheese Low-fat cottage cheese

meat and White eggs

fish, eggs and poultry a few times a week you eat, it is recommended to consume 2 serves a fish a week more fish poultry and eggs are eaten as fish provide protein high quality is low in fat has also .Fish help prevent heart disease and boost your immune system because the omega-3 fatty acids it contains. omega-3 fatty acid has many benefits to our skeletal system and research has demonstrated that help prevent arthritis. Research has also shown that a cell of our brain called glia rid of toxins in our brain and fat fish helps protect these cells and preventing Alzheimer’s disease. your shopping list: salmon, cod, scallops, clams, tilapia, tuna, crab, eggs and chicken

Red meat

Red meat (beef, pork and game) is the smallest portion in the Mediterranean Food Pyramid and should be eaten only a few times a month in very small amounts. Meat is an excellent source of iron and its presence is less in poultry. Iron plays a critical role in the synthesis of hemoglobin in red blood cells and makes an important contribution to physical fitness and cardiovascular health in general. your shopping list: lean beef, meat lean pork

wine
Moderate consumption of wine is allowed and that appears to have beneficial effects on circulation and research has shown that red wine can offer significant benefits cardioprotective. The wine can be paired with your meal or drink on their own your shopping list: Red wine

Nuts

a handful of walnut nut is the package of fiber, protein and omega-3 fatty acids, which have studies show can prevent Alzheimer’s and Parkinson’s. Nut such as walnut contain fats that help reduce clogging of the arteries according to studies. Brazil nut is a good source of selenium that help prevent cancer.Almonds are rich in calcium and helps in the fight against lung cancer. In this diet nut should be eaten raw to preserve the nutritional value or by roasting not fry. your shopping list: { raw or roasted} nuts, almonds, peanuts, pine nuts, cashews sunflower , flax

Fiber

This diet has a lot of fiber from whole wheat bread, rice, fruits, wheat, vegetables, legumes and polenta. Fiber is an important component of good nutrition. The fiber consists of plant material that is not digested, but rather moves through the digestive tract and out of the body.

Fiber is important for bowel movement and lowering cholesterol in our body. your shopping list: bread, whole grains, cereals grape nuts, raisin bran cereal, original biscuits Triscuit, cookies Ry natural Krisp, brown rice, tortillas, whole grains, oats s, dried, whole grains, Cheerios cereals, shredded wheat cereal, couscous, Bulgarian, Pita barley

Regular physical activity

The Mediterranean diet includes daily regular physical activity we all know the benefits of our muscles, brain, bones, heart and prevent heart disease and cancer.

So as you can see the Mediterranean diet is a healthy diet and favors are endless this diet can be used for weight loss and prevention of many diseases of lifestyle.

The is the healthy Mediterranean diet? appeared for the first time in health, welfare and interesting things .

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