The Mediterranean diet
The Mediterranean diet, also known as the Cretan diet, is a food model traditionally followed in Mediterranean countries such as Greece, Italy, Spain and Turkey. Il est considered comme l’un des régimes les in addition to sains au monde et a été largement etudie pour ses nombreux bienfaits pour la santé.
The main perspectives of the Mediterranean regime include:
Abundance of fruits and vegetables: The regime with an emphasis on daily consumption of fruits, vegetables, herbs and spices. They constitute an important source of vitamins, minerals and fibers.
Whole grains: Whole grains like whole wheat, barley, brown rice and corn are preferred in relation to refined grains.
Légumineuses et noix : Les légumineuses comme les pois chiches, les lentils et les haricots sont consommées regimenté, promote comme les noix et les grains.
Olive oil: Olive oil is the principal source of fats in the Mediterranean diet. Elle est riche en acides gras monoinsaturés beneficials pour la santé.
Poissons et fruits de mer : Les poissons et fruits de mer, riches en acides gras oméga-3, are consumed regularly.
Moderation in dairy consumption: Red meat is consumed in moderate amounts in this regime, while poultry and dairy products are consumed in moderation.
Red wine with moderation: The moderate consumption of red wine during meals is often associated with the Mediterranean diet, although this is not a recommendation to promote the world.
Les avantages pour la santé associés au régime méditerranéan comprehend la réduction du risque de maladies cardiovasculaires, d'hypertension, de diabetes de type 2, de certains cancers et de maladies neurodegeneratives. It is also considered as a balanced and durable regime.
Cependant, il est important de note que chaque individu est exceptional, et il est toujours recommendable de consulter un professionnel de la santé avant de modifier child régime alimentaire de manière significative.
the Mediterranean diet eats for dinner
The Mediterranean diet offers a wide assortment of choices for supper. Here is an illustration of a Mediterranean-enlivened supper:
Fundamental course choices:
- Barbecued fish (like salmon, trout, or ocean bass) prepared with spices and lemon.
- Heated or barbecued chicken bosom marinated in olive oil, garlic, and spices.
- Vegan choices like broiled vegetables (eggplant, zucchini, ringer peppers) presented with quinoa or whole grain pasta.
2. Side dishes:
- Greek salad: A blend of new tomatoes, cucumbers, red onions, olives, and feta cheddar, dressed with olive oil, lemon juice, and spices.
- Simmered or steamed vegetables: Pick various vegetables like broccoli, cauliflower, Brussels fledglings, or carrots, and season them with spices and a shower of olive oil.
- Whole grain pilaf: Set up a pilaf utilizing whole grains like earthy colored rice, bulgur wheat, or quinoa, cooked with spices, flavors, and vegetables.
3. Sound fats:
- Incorporate a little part of olives or a side of hummus (produced using chickpeas, olive oil, garlic, and lemon juice) for added flavor and sound fats.
- Sprinkle additional virgin olive oil over salads or broiled vegetables.
- New natural product: Partake in a bowl of occasional organic products like grapes, berries, or citrus organic products.
- Yoghurt with honey and nuts: Select plain Greek yogurt finished off with a shower of honey and a sprinkle of slashed nuts.
Keep in mind, the Mediterranean diet is adaptable, and you can alter your supper as per your inclinations and the fixings accessible to you. The key is to zero in on whole, natural food sources, a lot of vegetables, and consolidating solid fats like olive oil and nuts.