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Wednesday, 7 November 2012 MEDITERRANEAN DIET -- AN INSIGHT 09:50 No comments Traditionally, Western Europe has two broad nutritional approaches - the Northern European and Southern European. The Mediterranean Diet is Southern European, and more specifically focuses on the eating habits of the people of Crete, much of Greece, and southern Italy. Today, Spain, southern France, and Portugal are also included; even though Portugal does not have a Mediterranean coast. Lots of plant foods Fresh fruit as dessert High consumption of beans, nuts, cereals and seeds Olive oil as the main source of dietary fat Cheese and yogurt as the main dairy foods Moderate amounts of fish and poultry No more than about four eggs each week Small amounts of red meat each week (compared to northern Europe) Low to moderate amounts of wine 25% to 35% of calorie intake consists of fat Saturated fat makes up no more than 8% of calorie intake Fats - the Mediterranean diet is known to be low in saturated fat, high in monounsaturated fat, and high in dietary fiber. Legumes - the Mediterranean diet includes plenty of legumes. Legumes are plants in the pea family that produce pods which slit open naturally along a seam, revealing a row of seeds. Examples include peas, chick peas, lentils, alfafa and beans. Scientists from the University of Toronto reported in Archives of Internal Medicine, October 2012 issue, that eating more legumes helps improve glycemic control in people with diabetes type 2, as well as lessening the risk of developing coronary heart disease The Mediterranean eating style significantly reduces the risk of further heart disease in individuals who had already had a heart attack. Remarkably, this benefit was not related to any significant difference in cholesterol levels — rather other components of the diet seem to work in concert to protect the body. Key components of the Mediterranean diet include: -Eating a generous amount of fruits and vegetables -Consuming healthy fats such as olive oil and canola oil -Eating small portions of nuts -Drinking red wine, in moderation, for some -Consuming very little red meat -Eating fish on a regular basis Fruits, vegetables and grains The traditional diet among some Mediterranean countries includes fruits, vegetables, pasta and rice. For example, residents of Greece eat very little red meat and average nine servings a day of antioxidant-rich fruits and vegetables. This eating pattern has been associated with a lower level of low-density lipoprotein (LDL) oxidation — a change in LDL cholesterol (the “bad” cholesterol) that makes it more likely to build up deposits in your arteries. Grains in the Mediterranean region typically contain very few unhealthy trans fats, and bread is an important part of the diet there. Substitute the new whole-wheat pastas for the traditional refined flours. Throughout the Mediterranean region, bread is eaten without butter or margarines, which contain saturated fat or trans fats. When cooking vegetables, avoid frying, and instead try grilling or roasting. Both of these methods caramelize the vegetables, and bring out their natural flavors. Healthy fats The Mediterranean diet doesn’t view all fat as bad. The focus of the diet isn’t to limit total fat consumption, but to make wise choices about the types of fat you eat. The Mediterranean diet is similar to the American Heart Association’s Step I diet, but it contains less cholesterol and has more fats that contain the beneficial linolenic acid (a type of omega-3 fatty acid). These fat sources include olive oil, canola oil and nuts, particularly walnuts. Fish — another source of omega-3 fatty acids — is eaten on a regular basis in the Mediterranean diet. Studies have shown that omega-3 fatty acids lower triglycerides and may provide an anti-inflammatory effect helping to stabilize the blood vessel lining. The Mediterranean diet discourages saturated fats and hydrogenated oils (trans-fatty acids), both of which contribute to heart disease. Choosing oils and fats Olive oil. All types of olive oil provide monounsaturated fat, but “extra-virgin” or “virgin” oil are the least processed forms, and so contain the highest levels of the protective plant compounds that provide antioxidant effects. Nuts. Nuts are high in fat — up to 80 percent of their calories — but tree nuts, including walnuts, pecans, almonds and hazel nuts, are low in saturated fat. Walnuts also contain omega-3 fatty acids. Nuts are high in calories, so they should not be eaten in large amounts — generally no more than a handful a day. For the best nutrition, avoid honey-roasted or heavily salted nuts. Wine…to your health, Salute! The health effects of alcohol have been debated for many years, and some doctors are reluctant to encourage alcohol consumption because of the health consequences of excessive drinking. However, light intake of alcohol is associated with a reduced risk of heart disease. Red wine has an aspirin-like effect, reducing the blood’s ability to clot, and also contains antioxidants. The Mediterranean diet typically includes some red wine, but this should be consumed only in moderation. This means no more than one 5-ounce glass of wine daily for women (or men over age 65), and no more than two 5-ounce glasses of wine daily for men under age 65. Any more than this increases the risk of health problems, including increased risk of certain types of cancer. If you are unable to limit your alcohol intake to the amounts defined above, you have a personal or family history of alcohol abuse, or you have liver disease, refrain from drinking wine or any other alcohol. Keep in mind that red wine may also trigger migraines in some people. You can successfully incorporate the Mediterranean diet into your life by being an informed consumer and a smart shopper. Choose plenty of fresh fruits and vegetables, limit intake of red meat, eat fish — not fried or laden with butter or heavy sauces — at least once a week, don’t be afraid of healthy fats such as olive oil, nuts and canola oil (but use these in moderation because of their high calorie content), and reduce or eliminate saturated fat and trans fats (also known as hydrogenated or partially hydrogenated oils) from your diet. Read food labels to see what you’re really buying. Here are some specific steps you can take: -Eat natural peanut butter, rather than the kind with hydrogenated fat added. -Use butter sparingly, and don’t think that “low fat” or “cholesterol-free” on the label means a product is necessarily good for you. Many of these items are made with trans fats. -Eat a variety of whole fruits and vegetables every day. Ultimately, strive for seven to 10 servings a day. Keep baby carrots, apples and bananas on hand for quick, satisfying snacks. Use olive oil in cooking. Try olive oil for salad dressing and as a healthy replacement for butter or margarine. After cooking pasta, add a touch of olive oil, some garlic and green onions for flavoring. Dip bread in flavored olive oil or lightly spread it on whole-grain bread for a tasty alternative to butter. Substitute fish and poultry for red meat. Avoid sausage, bacon and other high-fat meats. Try choosing grilled or roasted fish and poultry over beef. Keep your portions small, and add whole grains and vegetables to compliment the meal. Limit higher fat dairy products such as whole or 2% milk, cheese and ice cream. Switch to skim milk, fat-free yogurt and low-fat cheese. Eat fish once or twice a week. Water-packed tuna, salmon, trout, mackerel and herring are healthy choices. Grilled fish tastes good and requires little cleanup. Avoid fried fish, unless it’s sauteed in a small amount of olive oil. Keep walnuts, almonds, pecans and Brazil nuts on hand for a quick snack. If it’s OK with your doctor, go ahead and have a glass of red wine at dinner with your pasta or fish. If you don’t drink alcohol, you don’t need to start. It is not surprising to learn that people following the Mediterranean diet have a lower incidence of heart disease and cancer. Actually, the Mediterranean diet is not really a set diet. It is simply a healthy eating pattern – a pattern close to the dietary guidelines recommended by the American Heart Association. This diet is high in the good fats (monounsaturated and polyunsaturated fats) as present in fish, olive oil and nuts; and low in saturated fats and trans fats. It provides excellent source of fiber and antioxidants through encouragement of eating lots of plant-based foods. Many Mediterranean cultures adopt a laid-back attitude toward life, which decreases daily stress. This is important in overall well being, health both mental and physical. Once you experience the delicious and healthy choices the Mediterranean diet has to offer, it just might become your favorite diet or way of eating. Source : Medical News Today & Italia Living.
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Mediteranska prehrana - temelj preporuka Mediteranska prehrana pomaže smršaviti! Nedavna znanstvena podaci mediteranska prehrana poboljšava mozak! Svaka objava na ovoj vrsti hrane, snosi samo pozitivne povratne informacije. Koliko holivudske zvijezde poput Penelope Cruz, sama održava u obliku poznatog mediteranske prehrane. Što je mediteranska prehrana i kako provesti stanovnik sjevernih srednjim geografskim širinama ili negdje u boonies? Važno je pitanje: "Koliko će to koštati?" Znatiželjni umovi pitaju kako je zemlja koja je dala svjetsku lazanje, pizze i špagete, prema statistikama samo zdravu populaciju. Svatko govori o paradoksu mediteranske prehrane, a mi ćemo se prijaviti na njega. Što je mediteranska prehrana i malo povijesti. Po prvi put na mediteranskoj prehrani kao paradoks, govorio je 1945., zahvaljujući Američki znanstvenik slučaju Ansel. Mediteranska prehrana nije stroga popis proizvoda i temeljnim načelima prehrane stanovnika obale i otoka na Sredozemnom moru. Na mediteranskoj obali postoje mnoge zemlje, ali princip hrane ih sve ujedinjuje. U srcu prehrambenih proizvoda biljnog i maslinovog ulja, bez obzira na vjeru, kulturu i etničku raznolikost. Govoreći jezikom znanosti, dijeta dominiraju mono i višestruko nezasićenim masnim kiselinama (maslinovo ulje i riba) i vlakana (povrće) i zasićenih masti (maslac i meso) se koristi vrlo rijetko. U stvari, svi proizvodi koji čine mediteransku prehranu već dugo prisutan u vašoj prehrani. Ići na dijetu u tipu mediteranske, samo trebate prebaciti fokus. Temelj prehrane je biljna hrana: grah, žitarice, povrće, orašasti plodovi, voće i maslinovo ulje. Jaja, mliječni proizvodi, perad i riba se konzumira redovito, ali u mnogo manjoj mjeri nego u tradicionalnoj zapadnoj tipa prehrane. Crveno meso je čest gost na stolu. Meso se koristi u malim količinama, ili za sjajan okus, kao što su grah, jela od tjestenine s umacima ili. Zasićene masti kao što je maslac, slanina, slanina rijetko koristi. Šećer i bijelo brašno nisu dobrodošli. Mediteranska prehrana kao sredstvo komunikacije. Mediteranska prehrana omogućuje određenu količinu crnog vina, već znači puno zabave i užitka. Jedno od temeljnih načela mediteranske prehrane, je zadovoljstvo prehrambenih proizvoda i poštovanja prema mjestu gdje se uzgaja s ljubavlju. Mediteranski tip vlasti temelji se na proizvodima koji se tradicionalno jede u gradovima duž mediteranske obale. Tko je najzdraviji u Europi? Pogreška vjeruju da je kuhinja u Italiji i Francuskoj, je primjer mediteranske prehrane. Dalje na sjever, više zasićene masnoće dijeta, meso i krumpir. Ako na jugu Francuske, 80% u prehrani je maslinovo ulje, a zatim sjeverno prednost vrhnja. Smatra najzdraviji stanovništvo Krete i gradova južne Italije. Danas mediteranska vrsta hrane temelji se na receptima ovoga kraja. Ova kuhinja je puno lakše nego u unutrašnjosti kontinenta. Stanovnici koriste uglavnom maslinovo ulje je mononezasićenih i omega-9 masnih mnoge morske ribe (koje polinezasićene masne kiseline omega-3). Koje namirnice sadrže omega-3, omega-9 i omega -6 masne kiseline mogu se naći u članku Omega-3 masne kiseline u našoj prehrani. Iako je tradicionalna vrsta hrane je slomljen zbog sveprisutne brze hrane. Slogan "Fast food ubija Mediteranu! Dijeta povlači "stvarnost. Obično meso se priprema u male komadiće, poslužena s umakom ili povrća koja naglašava njezin okus i miris. Ako jedete puno grah, orasi, cjelovite žitarice, što je veliki komad mesa će zatvoriti na vašem tanjuru iu želucu. Crveno meso - nekoliko puta mjesečno! Mediteranska prehrana ima hrane piramide. Ova piramida je stvorio moderna istraživanja tradicionalne mediteranske prehrane. Istraživanje provedeno u sredinom 20. stoljeća na Kreti, u Grčkoj i južnoj Italiji. Dok očekivane životne dobi i nedostatka ozbiljnih bolesti s minimalnim medicinsku njegu iznenađeni liječnika. U međuvremenu, u sjevernoj Europi vidio porast kardiovaskularnih bolesti i raka, unatoč višim životnim standardom. Ova slika je vrlo dobro poznato i lako zapamtiti. Online možete pronaći razne slike piramide. Mogu se malo razlikuje, ali svi se slažu da je temelj dnevni unos su žitarice, proizvodi od povrća i maslinovog ulja, te mesa i zasićenih masti, kao što su maslac, koriste rjeđe. Mediteranska prehrana je ključ za zdravlje. Mediteranska prehrana je osnova prevencije kardiovaskularnih bolesti. Nakon mediteranskog tipa hrane može spriječiti zdravstvene probleme i znatno poboljšala s postojećim problemima. Opće preporuke mogu se sažeti kako slijedi: • Masna riba u moru mora biti prisutna u prehrani 2-3 puta tjedno. • Ukrasite krumpir umjesto uobičajena upotreba mahunarke, grah, leća, grašak. Sirovo povrće i voće svaki dan dio prehrane. • Bolja upotreba maslinovog ulja i odustati od maslaca i margarina. • Za dodavanje okus i okus pojačavaju korištenje bilja i začina, bosiljak, peršin, češnjak, itd Pročitajte: Kako napraviti pesto umak, začin tradicionalne talijanske kuhinje. • Kruh je samo gruba brašna i tjestenine od durum pšenice. Zaključak je očit: dijeta "prosperitet" bogatih i razvijenih zemalja dovodi do pretilosti, dijabetesa, kardiovaskularnih i drugih "zastrašujuće" bolesti. Mi sigurno ne poste prema naprijed na mediteranskoj obali, živi u središnjim i sjevernim područjima, ali bi svoju hranu na mediteranskom tipu moguće. Što vam to mediteransku prehranu. Mediteranska prehrana pomaže produžiti život u cjelini. No, važno je ne samo kako bi produžili život i poboljšati svoju kvalitetu, u mediteranskom stilu hrana je vrlo sposoban. Slijedeći jednostavne principe mi može: • Zaštitite se od kroničnih bolesti • smanjiti rizik od srčanih bolesti, visokog krvnog tlaka i visokog kolesterola • Zaštitite se od dijabetesa tipa 2 • Normaliziraj težinu i držati ga za mnogo godina, ponosan vitku figuru • Riješite se depresije Slažem se, to je dobra perspektiva za budućnost. Zaključak je očit: dijeta "prosperitet" bogatih i razvijenih zemalja dovodi do pretilosti, dijabetesa, kardiovaskularnih i drugih "zastrašujuće" bolesti. Mi sigurno ne poste prema naprijed na mediteranskoj obali, živi u središnjim i sjevernim područjima, ali bi svoju hranu na mediteranskom tipu moguće. Mediteranska prehrana Ako vam se sviđa, a zatim udario sljedeći izlet u dućan ili na tržištu trebao biti razumno stati na prehranu i odabrati "prave proizvode".