Diet Mediterranean

Mediterranean diet

In addition to the new diets, so that all the nutritionists recommend for reducing cholesterol, let us not forget the Mediterranean diet-eminently the Greek diet. In other words, what we have to do is remember what our grandparents ate: pure olive oil, pulses, cereals, fruits, vegetables, fish and meat.

Surveys over the past 40 years have shown that the traditional Greek diet is one of the most healthy in the world. Perhaps then explains the paradox that, despite all the bad habits that we as a people (low levels of physical activity and smoking too) have, but most men in Europe expectancy (75 years) while the women come across fifth Europe (80.3 years).

As has been stated, those who consume their food in olive oil are low the «bad» cholesterol (LDL). This is because the oil contains a wide variety of antioxidant substances (polyphenols, tocopherols, etc.), which interfere positively to the body and reduce the amount of cholesterol, but also prevent the oxidation of

But what are the characteristics of traditional Greek foods make it so healthy? The scientists believe that the industry is the wide variety of food consumption which have a dominant role fresh fruit, vegetables and herbs, such as antrakla (glystrida), the legumes, fish, olive oil, red wine and low consumption of red meat and animal fats.

The basic principles are the characteristics of traditional Greek food

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Abundance of food of plant origin, such as fruit, vegetables, potatoes, cereals and pulses

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Olive oil as base oil, replacing all other fats and oils. Avoid oils with a high in omega-6 fatty acids such as corn, cottonseed and sunflower oil. Reduce the consumption of trans-fatty acids that are abundant in margarines and thus in virtually all fresh and ready meals.

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Daily taking small quantities of milk products like cheese and yoghurt.

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Consumption of fish and poultry on a weekly basis (not daily). Preferred foods containing omega-3 fatty acids such as fatty fish (salmon, tuna, trout and mackerel), walnuts, and green vegetables.

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Eggs no more than 4 per week (note that this number included those used in cooking)

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Consumption of sugar (which is certainly fresh) on a weekly basis (not daily)

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"Red meat (beef, pork, etc.) only a few times a month.

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Physical activity (walking, movement in general) to the level maintain the feeling everyday health and well-being.

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Moderate consumption of wine (usually with meals 1-2 glass of wine)

Key Ingredients of the Mediterranean Diet

Step

Option

Tolerance

Avoidance

Consumption of food rich in omega-3, 1-2 times a week

Salmon, trout, herring, tuna, sardines, mackerel, linseed, spinach, antrakla, fish oil supplements Shellfish (because of the risk of infections such as hepatitis A and B) Fried fish, fish from contaminated sources

Consumption of vegetable oils

Linseed oil, olive oil, olive oil mayonnaise by Oil of cardamom seeds are high in acid oleiko, sunflower oil, soybean oil or Corn oil, cardamom seeds, sunflower oil, palm oil, Peanut oil, other oils, which does not mayonnaise made from olive oil

Increased consumption of fresh fruit and vegetables

Fresh fruit: 3-5 daily. Fresh vegetables: 5-6/imera. Variety of fruit juice fruit (not more than 1-2 cups a day), dry fruits, fruits and vegetables, canned fruit garnish with cream, butter or heavy sauces

Consumption of nuts and legumes 1-2 times a week

Soy, beans, lentils, split peas, other legumes, nuts of all kinds (almonds, pecan, walnuts, etc.) Very salted nuts musty smell nuts

Restriction of saturated fatty acids in 10-20 gr / day. Recruitment of at least one source of high quality protein with every meal.

Fish, lean meat, chicken and turkey without crust, low-fat milk, chocolate brown, egg whites or egg substitute, eggs enriched with omega-3 Processed meat is low in fat (sausage, etc.), 2% milk fat, cheese motsarella with low fat, chocolate milk, egg yolk (3-4 week) fatty meat, goose, duck, offal (liver, kidneys), sausages, bacon, whole milk, cream, cheese with a full fat, creamy cheeses, acid cream, ice cream

Avoiding trans-fatty acids

Margarines enriched with stanols trade Peanut butter, biscuits (kraker) not contain fat, sweet Junk food, fried potatoes, snacks, sweets (cookies, cakes, pies, etc.), margarines

Consumption of more plant fiber: 20-30 gr / day

Full bread and cereals, oats, raw rice, pasta and sweets from a total milling cereals, potatoes with the peel (Roasted Red, boiled in steaming) Pasta, white rice, mashed, with egg noodles with sweeteners cereals, white bread, kraker, sugar , Honey, syrup, sweets, processed foods made with white flour and sugar

Recruitment of at least 8 glasses of water a day

8 glasses of non-chlorinated water. In addition: fat-free milk (up to 4 cups), fruit juice (up to 2 cups), tea (especially green to 4 cups) fat-free yogurt and fresh fruit Coffee (standard or re ¬ ris caffeine, milk 1% or 2 fruit juice with sugar (nectar), infusions for the athletes, soft drinks, alcohol (up to 1 glass / day for women, to 2 cups / day for men) Soft drinks with sugar, milk shake, increased quantity of alcohol

Attention

Most proved resistant to frying oil compared with sunflower oil and seed oils, as they are reused several times, for example, frying potatoes.Ελληνικά » Αγγλικά Μετάφραση