A correct, varied and complete diet, a balanced diet whose most recognized model is the Mediterranean diet, on the one hand allows our body to function normally (covering our basic biological needs -we need to eat to live-) and on the other, prevents or at least reduces the risk of suffering from certain disorders or diseases in the short and long term. It is enough to remember the impact that the so-called “diseases of civilization” have on our society. طريقة لعب البولينج Hypertension, obesity, diabetes, cardiovascular diseases, eating disorders and even certain types of cancer are related to an unbalanced diet. It is not, normally, a direct cause-effect relationship.
Current lines of research no longer focus only on the consumption of energy and nutrients (proteins, fats and carbohydrates, vitamins, minerals and water), but also on other non-nutritive components of food that (it has been proven in experimentation and in scientific laboratory studies) behave as protective elements against these and other diseases; We are talking specifically about fiber and natural antioxidants, present mainly in vegetables.
What do we know about the Mediterranean diet?
Both the medical community and the community that works specifically on nutrition issues have reached a consensus on the benefits of the traditional Mediterranean proper diet: it helps reduce the risk of suffering from chronic pathologies (including heart disease, cancer, obesity and diabetes) that affect large segments of the population in developed societies. The essential characteristics of this diet are the abundant consumption of cereals and their derivatives (pasta, rice, bread…), legumes, fruits and nuts, greens and vegetables, with smaller amounts of fish, poultry, eggs and dairy derivatives and even lower proportions of meat and meat products.
These foods are usually seasoned with olive oil (it increases the so-called good cholesterol (HDL-c) and prevents the oxidation of the so-called bad cholesterol (LDL-c-), the main responsible for the formation of plaques in veins and arteries) and seeds (fat similar to that of oily fish, which reduces total cholesterol, blood triglycerides and blood viscosity) and are accompanied (if the person is in the habit) of a moderate consumption of red wine at lunch. Performing regular physical exercise is a typical feature of the Mediterranean way of life and an important complement to health.
Dietary recommendations on food consumption
- Milk and dairy products: All, except those indicated in the ‘limited foods’ section
- Meat, fish, eggs and derivatives: Poultry and lean meats (chicken and turkey without skin, lean veal, loin, rabbit, pork or veal tenderloin, horse), liver, fish (white and blue) and eggs.
- Cereals, potatoes and legumes: All. Prefer whole grains to refined ones, although it depends on the diet of each person. العاب اون لاين للايفون
- Vegetables and Vegetables: All, if possible a raw daily ration (salads)
- Fruits: All, except those indicated in ‘limited foods’
- Drinks: Water, fat-free broths, infusions, unsweetened juices
- Fats: Olive and seed oils (sunflower, corn, soy…), vegetable butter and margarine, nuts
- Others: Jam, honey…, sauces and accompaniments of vegetable-based dishes…
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