Be inspired by the Mediterranean food team. The gain is a healthier and healthier body.
Mediterranean food consists of fresh, tasty and colorful ingredients that are packed with nutrients and antioxidants.
Coarse bread and cereals are a natural part of the original Mediterranean fare and are eaten for every meal. Potatoes and pasta are also well represented. Together with the bread, these foods make up the foundation of this South African diet.
Fish, white meat and skimmed milk products are eaten several times a week – fish eats something more than white meat. During a week you can eat up to four eggs. Red meat and fatty foods are eaten a little. In fact, you eat red meat only a couple of times a month. Sweets also, and then honey is the most important sweetener. The menu also includes red wine with 1-2 glasses for men and 1 glass a day for women.
Healthy Mediterranean Cost
Studies show that the Mediterranean cost prevents cardiovascular disease, rheumatism and some forms of cancer. Redeployment to the Mediterranean cost can reduce high blood pressure, the bad LDL cholesterol and reduce inflammation. Here there are winnings for both healthy and healthy.
Why do you get good health from the Mediterranean cost?
The key to a healthier body lies in the active substances found in the raw materials. Fruits and vegetables are naturally included in the daily menu. Fruit is eaten as dessert after dinner and all meals contain vegetables. Fruits and vegetables, but also nuts and extra virgin olive oil, are sources of a variety of antioxidants. Antioxidants affect the risk of cancer and the development of cardiovascular disease. Blood analyzes of people eating Mediterranean show a right antioxidant content compared to a more americanized diet.
There are also other nutrients that characterize the Mediterranean diet, namely unsaturated fat. In fact, the intake of total intake of fat is higher than in Nordic countries, but the fatty acid composition is different. The intake of saturated fat is relatively low, while the intake of unsaturated fat from olive oil, fish and nuts is higher. Despite a high fat intake, the Mediterranean diet has a favorable distribution of the fatty acids.
It is especially olive oil that contributes to the high fat intake. Olive oil is rich in fatty acid oleic acid. This omega-9 fatty acid can prevent cardiovascular disease. In fish we find omega-3 fatty acids EPA and DHA. While in nuts, especially walnuts, we find vegetable omega-3 fat. These are fettypers that work anti-inflammatory and are good for the heart and blood vessels. Rheumatologists may find that joints become less stiff, wounded and sore by changing to the Mediterranean cost. If you have heart disease in your family, conversion to Mediterranean food may also make sense.
Mediterranean costs today and earlier
The Mediterranean cost we have described here is the traditional Mediterranean fare. Thus, fewer and fewer are eating today. Urban and young people along the Mediterranean Sea eat more americanized food and less healthy than their parents and grandparents. Studies done on the Mediterranean cost are currently carried out on nuns and orthodox Christians who follow strict rules of conduct. What we also see among the people along the Mediterranean is that the life span increases and the weight rises. Despite this, the incidence of lifestyle illnesses does not increase – maybe this is because they still use a lot of olive oil?
How to convert to the Mediterranean cost?
Want to eat more Mediterranean? Then you can start with small changes in your diet. Here’s what you can do
Change your fat intake
Reduce the intake of red meat, fat cheeses and other fatty dairy products. Also increase the intake of fatty fish, olive oil, avocado and nuts. Olive oil can be used as dressing, dip the bread in, use in baking and casseroles and as sauce for meat and fish. Remember to get the best health benefits from the olive oil, use cold-pressed extra virgin oil and use that cold – every day!
Use lean protein sources
Try the beans and lentils in salad and as an accompaniment to the dinner. Use lean milk and cheese. Choose lean meat, preferably white. Eat white fish several times a week
Increase your antioxidant intake
Antioxidants ensure that the fat in the cell membranes does not rupture and that the immune system functions optimally. Antioxidants ensure that LDL cholesterol does not oxidize and thus prevent atherosclerosis. Antioxidants can affect your risk of cancer, throat, inflammation m. m Colorful foods like tomatoes, red onions, green vegetables, garlic, grapes, paprika are packed with antioxidants. Do you eat nuts seeds, fruits and vegetables daily, you also eat more compatible with the Mediterranean food.
Healthy, but maybe not slim with the Mediterranean cost
Mediterranean costs contain potent nutrients that can reduce the risk of disease and better existing disease. On the other hand, this is an energy-rich diet that does not promote weight reduction. Although these South African residents are round the stomach, they have lower risk of lifestyle illnesses. It is therefore possible to be healthy and round.
Start small. Eat more fruit and vegetables, use olive oil, eat coarse bread, fish and reduce red meat and fat dairy products.. This will make you healthy and healthy. Invest in the Mediterranean cost and your body becomes healthier, but maybe not easier.