Здорове серце: харчова піраміда Середземномор'я


Здорове харчування: секрети мешканців Середземномор’я. Фото: ARIS Messinis/afp/getty Images
Фото: ARIS Messinis/afp/getty Images


Останніми роками середземноморська дієта і кухня набувають все більшої популярності. Середземноморська дієта заснована на традиційних продуктах харчування людей, які мешкають в Італії, Франції, Іспанії, Португалії й особливо в Греції.

Люди, що мешкають у районі Середземномор’я, як правило, вживають продукти з високим вмістом жиру, але частота випадків серцево-судинних і онкологічних захворювань у них набагато нижча, ніж у людей, що живуть в інших частинах світу. Це є незвичним, оскільки більшість дієт з великою кількістю жирів пов'язані з вищим рівнем захворювань і смертності. Ця відмінність може бути викликана використанням оливкової олії (оливи), замість інших рослинних олій. Олива - це джерело мононенасичених жирів, які, навпаки, зміцнюють стінки артерій.

Проте ймовірніше, що ці відзнаки викликані різницею в усьому раціоні здорового харчування, а не лише присутністю оливкової олії. Середземноморська дієта також відрізняється високим вмістом антиоксидантів в овочах, бобах і горіхах - набагато вищим, ніж у типовій "західній" дієті, а також низьким вмістом насичених жирів. У цьому регіоні споживають мало червоного м'яса, а також є обмеженим вжиток молока, за винятком невеликої кількості сирів і йогуртів.

Особливості дієти мешканців Середземномор’я, здебільшого, можна представити так:

•Оливки і оливкові олії
•Цілісні зерна, що, переважно, містяться в хлібі та зернових культурах
•Дуже мало червоного м'яса
•Риба та інші морепродукти
•Трохи сиру, але менше молока
•Велика кількість овочів
•Боби і горіхи
•Червоне вино

Як перейти на середземноморську дієту?

mediterranean_food_pyramid.jpgДуже просто. Вам не потрібно жити в Греції, щоб сісти на дієту, яка допоможе вам бути здоровими. Для того, щоб Вам запам'ятати, які продукти харчування є кращими, зверніть увагу на «піраміду середземноморської дієти здорового харчування», що представлена на малюнку.

Основу піраміди складають такі продукти харчування, як хліб, крупи, макаронні вироби, картопля і рис. Фрукти, боби, горіхи та овочі складають іншу значну частину щоденного раціону харчування, а також у невеликих кількостях, сир, йогурт і оливкова олія. М'ясо птиці, риба та яйця споживаються щотижня, а червоне м'ясо їдять приблизно раз на місяць. Також, поряд з помірним вживанням червоного вина для деяких людей, рекомендується щодня пити шість склянок води. У середземноморській піраміді навіть дозволено їсти солодке раз на тиждень.

Ви можете дотримуватися піраміди здорового харчування, використовуючи наступні поради для пристосування вашого раціону до середземноморських особливостей.

Замініть олію, яку ви використовуєте, на оливкову. Для того, щоб знизити кількість калорій у своїй дієті, використовуйте оливкову олію замість маргарину, вершкового масла та інших масел. Також оливкова олія гарна для приготування їжі.

Їжте овочі - багато овочів. Це дуже важлива складова. Кожна здорова дієта включає багато овочів. Багато людей в Середземномор’ї їдять 0.5 кг овочів щодня. Овочі містять мало калорій і багато антиоксидантів. Готуйте грецькі вегетаріанські страви кілька разів на тиждень.

Споживайте м'ясо птиці та рибу. Риба містить омега-3 жирні кислоти, які корисні для серця і мозку, тому, можливо, це є однією з причин сприятливої дії середземноморської дієти на здоров'я. Ще один плюс риби - низький вміст жиру і калорій, таким чином, це робить її важливим джерелом білка. М'ясо птиці та яйця, також є джерелами білка. Трохи запечіть або засмажте рибу або курча. Глибоко просмажені харчові продукти виключаються цією дієтою кардинально.

Здорове харчування на Середземному морі має на увазі зменшення вжитку червоного м'яса до окремих випадків. Червоне м'ясо має багато насичених жирів, що погано діють на ваше серце, таким чином, у цій дієті немає місця для біфштексів і гамбургерів.

Їжте боби й горіхи. Боби мають багато білків і поживних речовин, тому можуть бути використані в основні страви. Горіхи, такі як, мигдаль, волоські горіхи і горіхи кеш’ю зроблять закуску смачною і здоровою.

Насолоджуйтеся свіжими фруктами на десерт. Уникайте вживання солодких тістечок, тортів і печива. Фрукти містять набагато менше калорій і набагато більше поживних речовин.

Йогурт і сир є джерелами кальцію. Щодня їжте йогурт з низьким вмістом жиру і сир.

Пийте воду і вино. Середземноморська піраміда здорового харчування включає шість склянок води щодня і один-два келихи червоного вина. Вода – це добре для всіх, проте не потрібно пити червоне вино під час вагітності, якщо ви неповнолітній або якщо алкоголь ставить вас в інші групи ризику.

Джерело: bienhealth

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