The term "diet" refers to the eating habits and the organization of more food rations over time. Follow a diet means to reap the maximum benefit in health and physical efficiency from food, a kind of nutrition education aimed at prevention of many diseases.
diets that deviate from the standards recommended by mainstream science can lead to serious health consequences that are felt even after months or years and are unlikely to be reconnected to the wrong food model. Examples are diseases such as osteoporosis, 's anemia, digestive diseases, kidney stones and gall bladder, hormonal imbalances associated with glandular dysfunction, to name a few.
also possible that you get the initial weight loss on a diet is subsequently canceled and paid off with a body weight is often even higher than the initial one.
diet is essentially a lifestyle, a dietary pattern that can be carried out daily.
The Mediterranean Diet
The food culture of a people is tied to the geographical environment and climate, traditions and social and economic conditions. The model
Italian food now retains only a few aspects of true Mediterranean diet, which was characterized by a power supply composed of natural foods without additives or preservatives. Except for certain products and it was necessary supplies for the winter season (pork processed and stored or processed fruit in jams or maintained in well-ventilated cellars), the rest was eaten fresh or practically within a few days.
The recipe that symbolically sums up the Mediterranean model is certainly the "pasta and beans", a typical peasant food of yesteryear. No accident that the vegetables have always been defined as "the meat of the poor." If the dough is homemade egg and a mixer is made of high quality protein, complex glycides, precious minerals, vitamins and fiber.
Therefore the Mediterranean diet is not, as sometimes erroneously believed, plenty of bread and pasta. First, the bread is whole grain and pasta not only wheat but also the various cereals. Fruit and vegetables used are fresh and seasonal, consumed in large quantities. A special deal legumes. The meat is small and preference is given to the white and blue fish. Main use of low-fat with extra virgin olive oil, nuts and wine also.
The great variety of products and the possibility of combining ingredients in an infinite variety of tastes and flavors is a key feature of this diet, which makes the list of recipes available is practically infinite and expands the uses and customs.
Mediterranean diet is also movement and physical activity. The peasant and the worker of the past decades worked all day and manually moved mostly on foot or by non-motorized means of transportation. Therefore, a sufficient and constant supply of energy, particularly glucose, is indispensable.
unique dishes that virtually the first pot together with the second, are a major feature of this diet. In addition to pasta and beans (as well as pasta and chickpeas, lentils, peas, etc..), Other examples of unique dishes are pasta with meat sauce with added cheese and extra virgin olive oil. In addition, the soups with vegetables and legumes, pizza with anchovies, mozzarella and tomato, etc.. The meal, accompanied by a glass of wine, always ends with a piece of fresh fruit and vegetables. In the food model
countries bordering the Mediterranean, within this diversity there are common elements of similarity and homogeneity.
About 50 years ago, the team of prof. Ancel Keys carried out a detailed study comparing the eating habits of the United States, Japan, Italy, Greece, Yugoslavia, Holland and Finland. Were studied 12,000 people aged between 40-59 years, divided into 14 samples.
The study revealed that mortality ischemic heart disease was significantly lower among populations located around the Mediterranean. Mortality than other populations was attributed to the diet that included a large proportion of saturated fats such as lard, butter, red meat, etc..
Since then more and more studies have confirmed these results.
The Mediterranean diet in a nutshell
DAILY
- whole grains and tubers: whole wheat bread and pasta, rice, corn, barley, oats, rye, barley, buckwheat, potatoes , etc.
- dried beans and green beans, peas, chickpeas, lentils, beans, lupins, counters, etc.
- fruit (flesh and shell): apples, pears, oranges, mandarins, apricots, peaches, grapes, figs, watermelons, melons, raspberries, strawberries, chestnuts, walnuts, hazelnuts, almonds, pine nuts, pistachios, etc. .;
- vegetables: turnips, radishes, carrots, lettuce, spinach, chicory, watercress, leeks, asparagus, fennel, chard, artichokes, broccoli, cabbage, radishes, radishes, tomatoes, eggplants, peppers, zucchini, onions, etc.
- condiments mainly olive oil. In smaller doses butter, lard and lard;
- aromatic herbs: basil, thyme, marjoram, oregano, garlic, etc.
- whole milk, or goat cheese;
-THREE TIMES A WEEK
- meat: mostly white, and poultry such as chicken and turkey. In addition, rabbit, pork and veal;
- fish: Predominantly blue as anchovies, sardines, herring, garfish, mackerel, spatulas, etc.
- eggs also used to make pasta.
less frequently
- sweet, honey, red meat.
The power of the Mediterranean type contains on average:
- 55-60% of glycides of which 80% of glycides complex (whole grain bread, pasta, rice, corn, etc..) And 20%
simple sugars - 10-15% protein of which 60% of animal origin (especially white meat, fish blue, etc..) and 40% of vegetable (beans, chickpeas, lentils and legumes in general)
- 25-30% fat (mainly olive oil, butter, lard, etc.)..
Fruit and vegetables occupy a prominent place for their character to provide vitamins, minerals, antioxidants and fiber.
The distribution of food normally consists of five times daily, three main (breakfast, lunch and dinner) and two support (mid-morning snack and afternoon snack).
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