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All you need to know about the Mediterranean diet



U.S. The News & World Report, a reputed authority on consumer ranking and advice, has determined the Mediterranean diet for the best diet for 2019 and for a good reason.

In this era of restrictive diet regimes such as keto and paleo, the Mediterranean diet offers a long-term plan that may actually be able to withstand. Unlike a diet that seems to eliminate more ingredients than they allow, the Mediterranean diet serves as a list of what you need to eat than you should not.

Loss – Studies have proven that it can help you live longer and healthier lives. Doctors have prescribed the Mediterranean diet for people suffering from heart disease, depression and dementia

Curious? Here's a brief description of everything you need to know.

The Big Idea

The Mediterranean diet is modeled on the collective lifestyle of the inhabitants of Crete, Greece and southern Italy in the mid-20th century. At that time, they showed low levels of chronic illness and higher than the average adult life expectancy, although they have limited access to modern health care. Because of the wide geographical area it originates, food is available in many forms. But the plan that most people follow today is based on the 1

993 Mediterranean Pyramid of Diet, designed to familiarize people with the most common foods in this region.

These foods are mainly on a plant basis, including whole grains, olive oil, fruits. , vegetables, legumes, nuts, herbs and spices. The diet also includes fish, poultry and dairy products in smaller quantities. Although the pyramid suggests the proportions of foods to eat, an unusual aspect of the Mediterranean diet, as announced today, is that portion sizes are not regulated, allowing each person to decide how much to eat according to their own qualities. type of body and size

Foods to Eat

As noted, the Mediterranean diet focuses on plant foods. It promotes the consumption of the following:

  • Fruit and vegetables up to nine daily portions rich in antioxidant products

  • Healthy Fats including avocados, nuts and olive oil [pastaandbread(unrefinedandservedwitholiveoilratherthanbutter)

  • Omega-rich fish about twice a week, including mackerel, sardines, tuna and salmon. Other animal proteins such as birds, eggs and dairy products can be eaten in small portions every day or several times a week. Red meat should not be consumed more than a few times a month.

  • Water as the main drink, but one to two glasses of wine wine a day are allowed for men and a glass

The plan also promotes daily physical activity.

While there is no generally banned diet, there are several categories of foods to be avoided: added sugar, processed meat, refined grains, refined oils and other highly processed foods . Health Studies

Studies show that the Mediterranean diet is effective in reducing the risk of cardiovascular disease and overall mortality, and recent studies even suggest that it can help prevent depression.

Rejecting the general belief that a healthy diet plan should be low in fat, it is rich in healthy fats coming from fatty fish, olive oil and nuts and has no fat or calorie restriction. Studies have shown that the Mediterranean diet can reduce stroke mortality by 30% and reduce the risk of type 2 diabetes.

Studies also show that antioxidants found in the Mediterranean diet can help prevent dementia and other age groups . and those who adhere to the diet may be 46% more likely to become healthy (defined as life up to 70 years or older without major chronic illnesses or injuries). Health risks

There are no significant dangers to following the Mediterranean diet, but since there are no limitations on portion sizes, it is possible to overeat, which may lead to weight gain.

The Harvard School of Public Health warns that increasing consumption of a single diet from the Mediterranean diet will not give you the same results as eating collective foods from the diet: "The combination of these foods seems protective against disease. e because the benefit is not so strong when considering individual foods or nutrients included in the Mediterranean diet. Therefore, it is important not only to add olive oil or nuts to the current diet but to accept the plan in its entirety. "

As always, talk to your doctor before significantly changing your diet and lifestyle to make sure changes are synchronized to your individual needs. But for many people Harvard believes that the Mediterranean diet is a "healthy eating pattern to prevent heart disease, increase life expectancy and healthy aging. When used in conjunction with calorie restriction, diet can also maintain healthy weight loss. "It sounds like a plan worth considering.


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