Середземноморська дієта: іжа та стиль життя

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Як дієта впливає на здоров’я?
Судячи з досліджень американських вчених, які були проведені невдовзі після закінчення Другої світової війни, люди, які проживають на території басейну Середземного моря, мають набагато кращі показники здоров’я, ніж ті, котрі проживають поза середземноморською культурою харчування

Досліди показали, що середземноморська дієта позитивно впливає на здоров’я людей, котрі її застосовують. Вона допоможе вам:
- зменшити кількість „шкідливого” холестерину,
- зміцнити імунітет і протистояти хворобі Альцгеймера,
- протистояти діабету,
- зменьшити ризик захворювання хворобою Паркінсона,
- збільшити тривалість життя,
- протистояти хронічним захворюванням,
- легше дихати,
- боротися з депресіями та стресом,
- боротися з раком.

Страви середземноморської дієти
Дуже важко перелічити навіть невелику кількість страв середземноморської дієти, так як на неї впливають кухні практично кожної з середземноморських країн.
Нижче приведені кілька страв, вартих вашої уваги:
- філе з палтуса з лимоном та оливками,
- печена куряча грудка у горчичному соусі з горошком,
- тушена в помідорах телятина з рисом та овочами,
- печені цуккіні та баклажани з кедровими горішками та салатом з помідорів черрі,
- паста,
- овочі на грилі з оливковою олією та тертим часником,
- рис з печеними грецькими горіхами

Середземноморська дієта поєднує вживання натуральної, здорової та смачної їжі з регулярними фізичними навантаженнями.

Основні принципи середземноморської дієти
Вживання овочів та фруктів в більшій кількості, а також стручкових рослин, зменшення кількості споживаних вуглеводів, оливкова олія, замість жирів тваринного походження, і в першу чергу споживання великої кількості риби та морепродуктів – все це і є секрети середземноморської дієти.
Регулярні тренування та фізичені вправи чидово доповнюють споживання цих продуктів. Правильная дієта, в поєднанні з відповідніми вправами дає можливість худіти протягом довгого часу.

Правила середземноморської дієти:
- щоденно вживайте невелику кількість сиру та йогурту,
- раз на тиждень вживайте невелику кількість риби та курятини,
- споживайте якомога більше рослинної їжі, особливо овочів та фруктів,
- свіжі овочі подавайте як звичайний десерт,
- з’їдайте до 4 яєць на тиждень (включаючи ті, що використовуються у приготуванні страв та випічці),
- головним джерелом жирів являється споживана у чистому виді рослинна олія,
- пересічне денне меню повинно складатися з 3 страв,
- пийте воду замість газованих напоїв,
- щоденно випивайте невелику кількість вина (1-2 бокали для чоловіків, 1 бокал для жінок),
- щоденно займайтеся спортом (прогулянки, біг тощо)!

Піраміда харчування і компоненти середземноморської дієти

В піраміді представлено головні компоненти середземноморської дієти, котрі використовуються в приготуванні страв:
- овочі (помідори, часник, перець, брокколі, шпинат, баклажани)
- фрукти (виноград, оливки, авокадо)
- оливкова олія
- сири та йогурти
- горіхи (лісові, грецькі, арахіс та інші)
- стручкові (біла та червона квасоля, горошок, спаржа і т.д.)

За спостереженнями порталу www.hearts.in.ua, якість макаронних виробів, вироблених в Італії, відрізняється від якості і властивостей українських. Також самі італійці вважають, що найкалорійніше у спагетті (пасті) - соус, а не макаронні вироби, від соусів і огряднішають.

За матеріалами: Bonduelle
Читайте:
Середземноморська дієта: з чого почати?
Середземноморська дієта: піраміда харчування

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