The beauty of the Mediterranean diet is that it is not a diet, but the principles of a balanced diet.
As a rule, almost any diet involves serious restrictions, it is desirable to carry out under the supervision of a doctor and has contraindications. The Mediterranean diet is suitable for everyone, including children, pregnant women and the elderly. Even if you are allergic or intolerant to certain foods, they are easily replaced by others. You will not be hungry and anxious. Instead, you will enjoy your food very much. It is not for nothing that the inhabitants of these areas have excellent health and a happy mood.
The Mediterranean diet is a way of life that allows you to be in shape, rarely get sick and prolong youth. Are you thinking of adapting your diet to the right diet, study the principles of the Mediterranean diet.
In 2010, the Mediterranean diet received official UNESCO status as an intangible heritage of the Mediterranean countries: Greece, France, Italy, Morocco, Spain, Croatia, Cyprus, Portugal.
If we turn to history, we can see that in the gastronomic culture of Ancient Greece and then of Ancient Rome, there were already all the main ingredients of this diet. Lots of vegetables and fruits, seafood, olive oil, legumes, limited amount of meat and sweets. That is, plant foods rich in vitamins, minerals and fiber, high quality proteins, healthy fats and low carbohydrates. They activate the metabolism, improve digestion, strengthen all the functional systems of the body, thanks to antioxidants, slow down the aging process, increase the production of joy hormones, promote beauty and harmony. But the most important thing is that they always let themselves feel good, but vegetarianism in the Mediterranean countries is not very common, while there are virtually no red meat dishes, as well as too heavy.
Scientists from the Harvard School of Public Health studied the effects of the Mediterranean diet on health and concluded that "Mediterranean diet, regular exercise and smoking cessation can prevent more than 80% of coronary heart disease, 70% of heart disease. % of strokes and 90% of type 2 diabetes ".
The term itself appeared in the 1950s and was introduced by Ansel Keys, a physician and professor at the University of Minnesota. In 1945, he landed in Italy with a group of American soldiers. Observing the locals, Keys found that they were less likely to suffer from cardiovascular problems, and had a longer life expectancy than in his homeland. He suggested, and then argued, that this was the result of a lifestyle and a diet. A little earlier, in the late 1930s, the Italian nutritionist Lorenzo Piroddi first linked diet and susceptibility to diseases such as diabetes, obesity and bulimia, which is why he is called the "father" of the Mediterranean diet. And Ansel Keys stayed on the Italian coast and lived to be 100 years old.
Let's list the advantages of a Mediterranean diet.
Strengthens the cardiovascular system. Omega fatty acids from olive oil, nuts, seeds, certain types of vegetables and fruits keep blood vessels clean and elastic.
Prevents or treats diabetes, as the diet is dominated by low glycemic index foods and almost no sugar is used, which means fast carbs.
Fiber-rich foods are included in every meal, guarantee a good metabolism, help smooth weight loss and maintain positive momentum over time, improve the state of the nervous system, improve mood and stimulate brain activity.
Many foods in the Mediterranean diet promote the synthesis of endorphins, dopamine, serotonin and tryptophan, the so-called happiness hormones. This reduces the risk of developing Parkinson's disease, Alzheimer's and dementia at an older age.
Chatting with friends, big Sunday dinners with family, picnics in nature, cooking together are all part of the culture of the Mediterranean countries, something that is useful to introduce into daily life in order to minimize stress and anxiety levels andto enhance positivity.
Prolongs youth and beauty thanks to flavonoids and antioxidants. They reduce the damage from the oxidative process, which worsens both the internal and external condition. Selenium, manganese, zinc, vitamins A and E make the skin firm and the hair shiny and thick.
There are no practical disadvantages to the Mediterranean diet.
It helps you to switch to the right diet and improve your health. It is not seasonal, it is not limited in time and it implies a varied menu. Its only drawback is the inability to lose weight fast.
However, in reality, it becomes a plus. Dramatic weight loss is often traumatic for the body: from a sudden change of regime, a tangible loss of normal daily calorie intake, we experience stress. The body responds with poor health, reduced strength, immunity and mood, chronic diseases worsen or new ones appear when the diet is out of control.
Yes, for a while the weight disappears quickly, but the brain activates the function of protection against possible hunger, and even from low-calorie foods the body manages to store fat in reserve. Therefore, most of the time after the end of the diet, the weight returns and sometimes even increases.
This will not happen with the Mediterranean diet. You will not see quick changes, but be patient. You will notice the first results in a few months. You should eat five times a day in small portions - so you do not feel hungry and the body will receive the full range of essential nutrients. Gradually, a sensible diet will restart the body's functional systems, metabolism will improve and the weight will return to normal. Add physical activity, at least long walks and the effect will be noticeable.
The list of approved products is extensive. Nutritionists have identified them in a pyramid based on (60%) sources of high quality complex carbohydrates, fats and vegetables. The former include whole grains, durum wheat pasta, whole wheat bread, nuts and seeds and legumes. Products in this group must be included in the menu every day.
Vegetables are presented in all varieties. Look for special leafy vegetables such as spinach and cabbage, and vegetables with at least starch such as eggplants and zucchini, cauliflower and broccoli, tomatoes, peppers and fennel. The WHO recommended a daily intake of vegetables - 6 servings a day - based exactly on the amount of vegetables in the Mediterranean diet.
Previously, when there were no modern technologies for preserving vegetables, cooking was based on the principle of seasonality. Unfortunately, in our conditions, seasonal vegetables are a short-lived delight. There is a solution: use frozen vegetables. Unlike imported, freezing, which takes place a few hours after harvest at the peak of maturity, retains almost all the vitamins in them. In winter and spring, the freshness of vegetables is a rather arbitrary idea. Manufacturers take into account the long journey and storage, for which they are chemically treated.
Chickpeas, lentils and beans contain complete vegetable protein, a rich nutrient complex and fiber. They soak well and create a feeling of satiety for a long time. In combination with legumes, a wide variety of balanced meals can be prepared. Dense, rich soups will keep you warm in the cold and salads are a great choice for dinner. Try eating vegetables and legumes for dinner two to three times a week.
Jasmine rice with chickpeas, mini broccoli, mini cauliflower and truffle oil
Components:
- Chickpeas (chickpeas) Bonduelle 1 box (310 g).
- Mini broccoli Bonduelle 1 package (300 g).
- Cauliflower mini Bonduelle 1 package (300 g).
- Jasmine rice 200 g.
- Basil 40 gr.
- Curry 1 tsp
- Olive oil 20 ml.
- Salt to taste.
Recipes:
- Cook the rice according to the instructions. Add curry, mix.
- Heat the olive oil in a saucepan and lightly sauté the cabbage and broccoli.
- Combine cabbage, chickpeas and rice, mix. If necessary, salt. Garnish with basil leaves before serving.
Pasta is not bad if made from hard flour: it is low in calories, rich in vitamins and minerals and easy to digest. In addition, pasta, like cereals, is one of the main sources of B vitamins. Pasta made from raw flour gives the body energy, for example, it is recommended to eat it before physical activity.
Of course, all the benefits can be canceled out if you accompany the dish with a fatty sauce or serve as an accompanying meat - such a portion has nothing to do with Mediterranean traditions. Light sauces based on olive oil, vegetables, fish and seafood will be the right choice for pasta.
Spaghetti with mini broccoli and pine nuts
Components:
- Package of broccoli (300 g).
- Spaghetti 250 gr.
- Pine cones 40 g.
- Olive oil 20 ml.
- Ricotta 100 g.
- Salt to taste.
Recipe:
- Cook the spaghetti until cooked al dente.
- Boil the broccoli according to the instructions.
- Crush 100 grams of broccoli with a blender. Mix with ricotta and olive oil.
- Discard the spaghetti sauce and the remaining broccoli, season with salt and heat in a saucepan over low heat for 2 minutes.
- Fry the pine nuts in a dry pan and sprinkle over the spaghetti before serving.
Olive oil, the alpha and omega of the Mediterranean diet, is the gastronomic symbol of this region. Olives began to be consumed here thousands of years ago. Without treatment, they taste very bitter, so they were salted or squeezed with oil.
The reason for this is the substance oleuropein, a phenolic compound that, along with omega fatty acids and vitamin E, determines the benefits of olives. Phenols are powerful antioxidants, have antibacterial and anti-inflammatory properties and fight free radicals. Scientists have found that 2-4 tablespoons of olive oil a day significantly reduces the risk of coronary heart disease.
Meet a report of vitamin F, do not be surprised. Many people do not know that essential fatty acids have a common name - vitamin F. These are archidonic, linoleic and linolenic acids. The human body does not produce them and receives them only with food.
But remember that the same olive oil is not created. The best is also a cold pressed oil produced by mechanical means. Its acidity, ie the content of organic acids, does not exceed 0. 8%. During the production process, such oil fully retains vitamins and antioxidants; it should be stored in glass bottles at room temperature. It must not be heat treated.
Add olives anywhere: in salads, soups, main dishes, pies, toast or in an omelette. Olives have a salty taste; with them, the dishes do not require extra salt, which will reduce the amount of salt consumed. Look for inspiration in choosing olive recipes.
The second step of the pyramid is the sources of the right protein, which is 30% in the Mediterranean diet. Part of the body gets protein from plant foods, most fish and seafood, natural yogurt, cottage cheese, low-fat cheeses (goat's and sheep's cheeses are especially popular), white meat (chicken, turkey, rabbit) and eggs. Food in this group should be eaten three to four times a week.
Fish should be eaten not only on Thursday, as the book is inherited with delicious and healthy food, but several times a week. If you choose between river and sea, choose the second and fatty variety. With this, you will receive not only protein, but also omega 3 acids, iodine, which is rarely found in food, and an excellent complex of vitamins: vitamins A, E, D, C, B. Dense structure of muscle fibers. Therefore, they immediately begin to digest, which makes fish an ideal dietary product.
Talking about fish often leads to complaints that it is expensive and that it is almost impossible to buy good fish. Let us clarify these fascinating questions.
Indeed, few people manage to buy fresh fish. In this case, as with vegetables, do not be afraid to freeze deeply. Follow the rules of thawing: on the bottom shelf of the refrigerator, which will last 10-12 hours and retain all the nutrients. Again, as with vegetables, make sure there are no ice crystals in the package when you buy. It is proof that the fish were not stored properly: no temperature regime was observed. Do not freeze the fish yourself.
Fish in all countries is an expensive product, but there is a way out here. You can not afford salmon or tuna fillets, buy more affordable varieties: cod, mackerel, pink salmon, herring, halibut, turbot, sauerkraut, sardines. First of all, in the Mediterranean countries, most families cook from these types of fish, the dishes with them are very tasty and varied. Many people ignore canned tuna, but in vain: it is much cheaper than fresh and just as healthy if it is made not with oil, but with its own juice. Cooking salad with it is a pleasure: you do not have to worry about cutting.
Cod fillet with corn
Components:
- Small corn Bonduelle 1/3 box (140 g).
- Cod fillet 200 g.
- Radish 2 pcs.
- Cherry tomatoes 5 pcs.
- Lemon zest 2 sting.
- Lemon juice 1 tsp
- Any herbs for taste.
- Rocket for serving.
- Salt and pepper to taste.
Recipe:
- Dry the cod fillets, remove the bones with tweezers and place the fish in a pan. Then sprinkle lightly with lemon juice, rub with a mixture of salt and pepper spices and lemon zest. Bake in the oven at 180 degrees for 15-25 minutes depending on the size of the fillet.
- Cut the cherry in half, cut the radish into slices. Cut the herbs.
- Place the final cod fillet on a serving platter. Place a garnish of corn, tomatoes, radishes and herbs nearby. Garnish with arugula.
The same goes for seafood: we will not target lobsters, oysters and lobsters, but let’s take a closer look at mussels and shrimp. Iodine, selenium, zinc, iron, copper, magnesium - this is not a complete list of the minerals they contain, as well as low in calories. Shrimp are rich in vitamin B12 - involved in the production of hemoglobin and in mussels - vitamin E, which protects cell membranes from destruction.
The last 10% includes red meat, which is recommended to be consumed no more than once a week, animal fats and simple carbohydrates. Try to cook the meat in a gentle way - stew or grill, and fry without oil, on the grill. Without desserts, life lacks sweet joy, but still chooses healthy desserts. Use minimal sugar, as long as the natural sweetness of fruits, honey and vegetables. For example, young corn is sweet in itself, desserts with it are delicious and original and you can also eat it straight from the box.
Fruit salad with young corn
Components:
- Small Corn Bonduelle 1 box (340 g).
- Blueberries 70 gr.
- Strawberry 70 gr.
- Raspberry 70 gr.
- Orange 1 pc.
- Walnut 80 gr.
- Natural yogurt 400 ml.
Recipe:
- Peel a squash, grate it and squeeze the juice. Cut the orange into slices.
- Drain the corn pot. Stir in the corn and berries.
- Chop the walnuts and add yogurt, stir.
- Put fruit salad with small corn in small bowls, add yogurt with walnuts. Serve with a slice of orange.
Finally, a few words about spices.
The aromas of sunny heat and Mediterranean gardens are contained in rosemary, sage, thyme, marjoram. Parsley and garlic are the simplest and most affordable spices used by local chefs for centuries. A mixture of spice, Provence or Italian herbs will fill the dishes with meaning and interesting shades. In addition it will allow you to use less salt - the brightness of the spices is enough for a full flavor.
There are virtually no forbidden foods in the Mediterranean diet and their list coincides with that given by all nutritionists. This is fast food and any "junk" food, industrial semi-finished products, sauces, sweets with preservatives and flavor enhancers.
Drink plenty of water, do not neglect a glass of dry red wine (but no more! ) And be healthy!