Mediterranean diet: the benefits of a healthy and balanced diet
The Mediterranean diet proposes a "healthy and balanced diet and can be considered an abundantly versatile diet capable of ensuring the necessary nutrients. This diet is characterized by genuine ingredients typical of the Mediterranean areas and by a good variety that ensures a dose of satisfying vitamins, proteins and carbohydrates. At the table, however, everyone has their own gusits! Discover the foods that are good for you, watch the video and take notes!
Mediterranean diet: the food pyramid
The food base of this diet is given by many vegetables, cereals, especially whole grains and fruit between meals. Then going up the pyramid scheme of this diet we find milk and low-fat derivatives, such as yogurt. And then the extra virgin olive oil to be used raw in moderate quantities, at most 4 tablespoons per day; spices, onions and garlic to replace the taste of salt. These are the chosen condiments, as well as the oil brought by the consumption of nuts in shells and olives. Going up the pyramid we find the foods not to eat daily, but weekly, such as fish, legumes, chicken and turkey, cheeses not matured two or three times a week, such as eggs (quantity 4 per week). Red meats should be eaten no more than once or twice a week. Sweets should not be consumed frequently or in abundant quantities , but they must be exceptions for special occasions. Our body's need for energy does not depend only on the basal metabolism. The necessary energy is provided by a balanced diet, not unbalanced based on carbohydrates, proteins and fats taken in these percentages. : therefore 45–60% of carbohydrates, 10–12% of proteins, 20–35% of fats.
Mediterranean diet: omega 3 and antioxidants
The extra virgin olive oil contains Omega 3 and is indispensable in our diet. Omega 3 are essential fatty acids, as well as Omega 6. These are molecules not produced by our body and that we can take from the foods that contain them. They improve inflammatory states, vasodilation, blood clotting and platelet aggregation. Their supply prevents serious cardiovascular problems, such as myocardial infarction and stroke, caused by hypertension and chronic diabetes. In fact, they control blood pressure and the formation of atherosclerotic plaques. Their anti-inflammatory properties can prevent and benefit chronic inflammatory diseases. Vegetables, fruit, cereals and legumes are not very caloric foods and they bring a lot of fiber to the body, which reduce the risk of chronic diseases.
Mediterranean diet: polyphenols, carotenoids, vitamins C and E
The Mediterranean diet combined with a correct lifestyle, which includes no abuse of alcohol and smoking, daily physical activity, walks, respect for night rest, is very beneficial for the health of our body. Mainly following the vegetable type, with whole grains and derivatives, legumes, vegetables, fruit and extra virgin olive oil, limiting meat and dairy products is a useful prevention for various pathologies. In fruit, vegetables, seeds and extra virgin olive oil. of olive there are polyphenols, a very large group of natural substances, such as flavonoids, tannins, melanins, with excellent antioxidant and anti-inflammatory antibacterial, antiparasitic and anti-bad cholesterol abilities. Carotenoids and antioxidant vitamins C and E are among the pillars of the Mediterranean diet, which protects the human body from cancer, cardiovascular and neurodegenerative diseases. According to studies by the American nutritionist Keys, the populations of the Mediterranean were less at risk for these diseases than to the inhabitants of the USA and the populations of the Scandinavian peninsula. It was believed that it was the Mediterranean diet that made people healthier and more long-lived and that it was proposed all over the world as a "healthy diet thanks to the proof of its beneficial effects on the human organism" .
Mediterranean diet: an "excellence in the field of nutrition."
The simplicity combined with the taste, the genuineness mixed with the fantasy of the Mediterranean diet are appreciated all over the world. First, the type of food counts in this diet, then the calories. The quantity must also be well dosed, you must never overdo it. As far as proteins are concerned, a consumption of vegetable proteins higher than those of animal origin is expected. Also with regard to fats, unsaturated ones (olive oil) are preferred, with a marked reduction in saturated fats of animal origin and foods with moderate calories. The intake of fiber and the consumption of white meat are important compared to beef and pork. . Drastic reduction in the quantity of sausages, mayonnaise, butter, margarine, white salt, refined sugar, lard and coffee. Tomatoes are an "excellence of this diet, have antioxidant properties and contain lycopene that protects against prostate cancer. The heat used for the tomato paste increases its properties and therefore pasta with sauce, a classic dish of this type. diet is very beneficial for health. Dietary fiber slows down an exaggerated diet, quickly giving a sense of satiety, regulates the activity of the intestine and stimulates the metabolism, exerting a "detoxifying and anticarcinogenic action. Fish is a food" excellent, complete as regards proteins and minerals (iodine, phosphorus, calcium, iron). Above all, the blue one is antioxidant and counteracts hypercholesterolomy and is one of the fundamental foods of Mediterranean cuisine.
Mediterranean Diet: A Unesco Heritage Site
In the countries of Northern Europe, on the other hand, they have always consumed a lot of milk, potatoes and animal fats, in the USA especially meat and sweets. In Italy, a lot of cereals such as pasta and bread and wine have always been used on the table, in Greece olive oil and a lot of fruit.
The Mediterranean diet is now a UNESCO World Heritage Site, as it is established that among the peoples who live on the Mediterranean and who consume many whole grains, legumes, garden products, fruit, legumes, fish, olive oil and wine the percentage of mortality for cardiovascular problems it is decidedly low compared to countries such as Finland or the USA which feed on foods rich in saturated fats or low in Omega 3 or polyphenols.
