By sehatfresh.com
The Mediterranean diet is a diet based on the way people in
countries bordering the Mediterranean Sea. This diet is a good meal management
for heart health. Mediterranean diet incorporates the basics of healthy eating
with traditional cooking style of countries bordering the Mediterranean Sea.
Many experts recommend the Mediterranean diet as an eating plan that can help
improve health and preventing various diseases.
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Research has shown that the traditional Mediterranean diet
reduces the risk of heart disease. In fact, a study of more than 1.5 million
healthy adults demonstrated that following a Mediterranean diet was associated
with a reduced risk of death from heart disease and cancer, as well as reducing
the incidence of Parkinson's and Alzheimer's disease.
Combinations of vegetable material and protein in the diet
is the Mediterranean diet by making the perpetrator can still get the intake of
fiber, vitamins and antioxidant substances that are important for the body's
metabolic processes. Some foods to avoid are red meat, preserved foods as well
as ingredients that contain artificial sweeteners. This diet does not make the
body starve because of a very limited diet. To prepare the food is also very
easy. Food ingredients that are used can be found all around us. The main food
ingredient in the Mediterranean diet are:
Fish and poultry
Two servings per week of fish or shellfish should be
consumed a Mediterranean diet. Fish and poultry are used as a substitute for red
meat. Red meat is limited only 12 to 16 oz per month. Types of fish and poultry
are recommended chicken, turkey, oysters, shrimp, salmon, squid, mackerel,
scallops, tuna, lobster and salmon.
Olive oil
Olive oil was used as the primary fat and ingredients when
preparing food. Canola oil can also be used as butter, vegetable oils and
margarine. These fats offer health benefits because they contain unsaturated
fatty acids that can lower harmful cholesterol levels.
Vegetables and fruits
Vegetables and fruit should dominate the food. Recommended
vegetables are artichokes, eggplant, celery, broccoli, onions, peas, peppers,
sweet potatoes, lettuce, mushrooms, celery and tomatoes. Fruits were served for
dessert. Some fruits are recommended for the diet are apple, cherry, peach,
grapefruit, melon and strawberry. Seven to 10 servings of fruits and vegetables
should be consumed every day.
Dairy products
Although limited, the consumption of milk and other dairy
products like yogurt and cheese are still allowed in the Mediterranean diet.
However, low-fat milk or fat-free should be used as a substitute for high-fat
milk.
Cereals
Types of seeds which become components in Mediterranean diet
containing only little or saturated fat free. Wheat, oats, couscous, rice, and barley are some grains included in this diet.
Nuts
Nuts are another part of the healthy Mediterranean diet.
Nuts are rich in unsaturated fats and omega-3 fatty acids. Because nuts are
high in calories, so should not be consumed in large quantities, only 1-2
ounces per day. For the best nutrition, choose fresh beans and sweet pea avoid
high sugar content.
In addition, the Mediterranean diet also focuses on the
processing of foodstuffs. How to cook suggested is a simple way of cooking,
which is just steamed, baked, or roasted. Not recommended process food takes
too long. You are also required to drink a glass of water after every meal and
avoid carbonated beverages or soft drinks that contain a lot of sugar. For
maximum results, the application of this diet needs to be balanced with regular
exercise.
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