| The Mediterranean Diet | | | | had a lower 83 per cent risk of diabetes type II, |
| Vegetables, fresh and delicious grains, fish, beans | | | | compared with those who did not bother using |
| prepared with olive oil, and a number of various | | | | that system seriously. The research found that |
| herbs, cheese, nuts, and some of the bread. | | | | eating according to the Mediterranean diet leads |
| Those are the key elements of the traditional | | | | to an improvement in cases of joint pain, and |
| diet, based largely on plants for peoples of the | | | | reduce the risk of pulmonary embolism, as well as |
| countries bordering the Mediterranean Sea. It is | | | | reduce the risk of recurrence of colon cancer. We |
| not only delicious food, but it seems to protect | | | | do not know all the mechanisms that make a |
| against heart disease, and a lot of chronic | | | | healthy Mediterranean diet completely, but |
| conditions. The diet of the Mediterranean Sea is | | | | research assumes the existence of a number of |
| not the traditional system of food only of its kind | | | | factors. And one reason only, the |
| useful for health. However, it was subjected to | | | | monounsaturated fat in olive oil and fish, have |
| study for a longer period than any other; it is also | | | | anti-inflammatory effects, which may help in the |
| practical for the majority of Americans. It | | | | prevention of heart disease, and many other |
| corresponds well with the latest on nutrition | | | | diseases. The fiber in whole grains and legumes |
| perceptions. The experts stress the need to rely | | | | can help for digestion, and maintaining disciplined |
| on a comprehensive plan for food. Mediterranean | | | | levels of blood sugar. The fiber also creates a |
| countries have diverse cultures, peoples and | | | | feeling of fullness, a sense reduces the appetite - |
| individuals dealing with food itself. The | | | | and this is one of the levers to reduce the |
| Mediterranean cuisine relies on legumes - plants | | | | increase in weight. the other elements in a |
| that provide us with peas, lentils, and beans. It is | | | | vegetarian diet also have influences on the cellular |
| an excellent source of protein low-fat, vitamins, | | | | level, and the aging process, the process of |
| minerals, and fiber, which compensate for the | | | | development of cancer, and the process of the |
| meat. Use spices, Mediterranean diet benefit from | | | | body's response to chemotherapy. Well, of |
| the ideal climate for the growth of herbs and | | | | course, eating according to the Mediterranean diet |
| spices, which provide taste, and add nutrients, and | | | | excludes many of the foods that are known to |
| compensate for the salt. Also has some medical | | | | cause health problems such as saturated fat from |
| benefits, for example, the mint helps indigestion. | | | | animal sources, trans fat and refined |
| Yet the pattern of Mediterranean Diet has been | | | | carbohydrates, which the refinery. |
| identified in the fifties of the last century, within | | | | The Mediterranean diet has several advantages. |
| an influential study is the Seven Countries Study | | | | The elements are already available, and can be |
| under the supervision of Ansell Keys, a researcher | | | | prepared easily and quickly, the food varied and |
| at the University of Minnesota, has been spent | | | | delicious taste. And dealt with after meals, it will |
| more than a decade in the study of life style, | | | | not let you feel hungry or deprived. Use plenty of |
| especially the impact of diet, and its relationship to | | | | vegetables that almost are rich in nutrients and |
| heart disease and blood vessels, with about 13 | | | | low in fat and calories. It is rich in fiber, and |
| thousand men in Finland, and southern Italy, the | | | | saturated with elements of health-promoting. The |
| islands of Corfu, Crete, Greece, Japan, and | | | | key here is diversity; you must deal with different |
| Yugoslavia, the Netherlands, the United States. | | | | kinds. Instead of exposing them to steam or boil, |
| Keys was interested, in particular, high-fat food, | | | | try grilled or placed in the oven. Make salad a main |
| and was one of the first researchers who | | | | dish for you, with the addition of nuts and small |
| uncovered the existence of «good» and | | | | pieces of chicken or fish, and grated cheese. Eat |
| «bad» fat, and pointed out that despite the | | | | plenty of fruits, vegetables, such as it is, a few in |
| limited medical care, and sometimes at the same | | | | the caloric value of general and saturated |
| time, increased intake of fat, participants in the | | | | nutrients, and antioxidants, and fiber. Most fruits |
| study of the Italians and Greeks, lived for a | | | | naturally have sweet taste, so it can serve as a |
| longer life, and recorded with the lowest rates of | | | | snack or a great substitute for sweets and a |
| heart disease. The fat that has been dealt with in | | | | meal. Type of fruit; definitely put them over the |
| Italy and Greece, in general, was unsaturated | | | | power. At breakfast in the morning you can eat |
| fats, and derived mainly from olive oil or fish. The | | | | whole grains or products with milk, yogurt and |
| highest rates of heart disease have been | | | | berries or pieces of banana. Eating nuts which |
| detected in countries where individuals deal with | | | | contain a lot of antioxidants and other nutrients, |
| saturated fats such as Finland and United States. | | | | For example, nuts contains «Omega-3» fatty |
| «Study of Seven» has provided to the world, | | | | acids, which reduce the risk of heart disease and |
| the diet of the Mediterranean Sea, which was | | | | blood vessels, and has adverse effects of the |
| modeled along the lines of the prevailing model for | | | | aging of the brain and skin. Unlike the light |
| lunch on the island of Crete in the fifties and | | | | products made from refined grains or mixed with |
| sixties of the last century. However, the term | | | | sugar refinery, the nuts have a function pointer a |
| «the diet of the Mediterranean», adopted in | | | | little sugar. However, the nuts are high in calories, |
| one form or another in 1993, during the | | | | so they fill the hunger. Therefore, try not to deal |
| conference organized by the School of Public | | | | with more than a handful of them (160 to 180 |
| Health at Harvard University with a non-profit | | | | calories) per day. Sprinkle with almonds cooked |
| organization that promotes the education and | | | | vegetables section. Dip fish or chicken with olive oil |
| means of nutrition and food systems of traditional | | | | and crushed nuts, before grilled. Eating whole |
| civilizations. | | | | grains, which contain mostly carbohydrates that |
| The experts gave Harvard the feed, a description | | | | we need for energy consumption. However, |
| of the diet; Mediterranean diet has been coming | | | | refined grains, such as white pasta, white rice, |
| on plant foods, with animal proteins that are | | | | white bread, chips and products such as |
| addressed primarily in the form of fish and | | | | cornflakes and snacks refinery, are virtually |
| chicken, and olive oil as the most important fat | | | | devoid of nutrients, including fiber cereal flakes. |
| intake. They also observed that this system is | | | | With little or no fiber therein, which slows |
| complemented by exercises which take the form | | | | digestion, the grain refinery cause sudden |
| of «work in the field or kitchen». The other | | | | increases in blood sugar level. Over time, this may |
| aspects of the lifestyle of the Mediterranean | | | | lead to weight gain, heart disease and other |
| basin, which added to his diet, they contribute | | | | disorders. Whole grains are rich in vitamins, |
| without any doubt to the health of its people. | | | | minerals and proteins and have an influential role in |
| However, there are indications that the | | | | the stability of the level of blood sugar. Perhaps |
| Mediterranean diet, alone, provides protection | | | | you are now addressing bread from whole grains, |
| mission. | | | | brown rice, oats, but there are plenty of other |
| A Spanish study showed that 13 thousand and | | | | delicious options. |
| 380 people who followed the Mediterranean diet, | | | | |