Mediterranean diet - the path to health and longevity

The beauty of the Mediterranean diet is that it is not a diet, but the principles of a balanced diet.Typically, almost any diet involves severe restrictions, preferably under the supervision of a physician, and has contraindications. The Mediterranean diet is suitable for everyone, including children, pregnant women and the elderly. Even if you are allergic or intolerant to certain foods, they can easily be replaced by others. You will not be hungry and stressed. On the contrary, you will enjoy your food immensely. It is not in vain that the health and cheerful character of the inhabitants of these regions.

The Mediterranean diet is a lifestyle that allows you to stay in shape, rarely get sick, and prolong youth. To think about adjusting your diet to the right diet, learn the principles of the Mediterranean diet.

In 2010, the Mediterranean diet received official UNESCO status as an intangible heritage of the Mediterranean countries: Greece, France, Italy, Morocco, Spain, Croatia, Cyprus, Portugal.

If we turn to history, we see that in the gastronomic culture of ancient Greece, and then of ancient Rome, all the basic components of this diet already existed. Lots of vegetables and fruits, seafood, olive oil, legumes, limited amounts of meat and sweets. It is a plant food that is rich in vitamins, minerals and fiber, high quality proteins, healthy fats and slow carbohydrates. They activate the metabolism, improve digestion, strengthen all the functional systems of the body, thanks to antioxidants, slow down the aging process, increase the production of joy hormones, promote beauty and harmony. But most importantly, they always feel good, but vegetarianism is not very common in Mediterranean countries, and there are virtually no dishes made from red meat as well as overly heavy dishes.

Researchers at the Harvard School of Public Health studied the health benefits of the Mediterranean diet and concluded that "Mediterranean dietary traditions, regular exercise and smoking cessation prevent more than 80% of ischemic heart disease, 70% of stroke and 90% of type 2 diabetes. "

The term itself originated in the 1950s and was coined by Ansel Keys, a professor at the University of Minnesota. In 1945 he landed in Italy with a group of American soldiers. Observing the locals, Keys found that they have fewer cardiovascular problems and they have a longer life expectancy than in his homeland. He speculated and then argued that it was the result of a lifestyle and a food system. Shortly before, in the late 1930s, Italian nutritionist Lorenzo Pirodi first linked nutrition and susceptibility to diseases such as diabetes, obesity and bulimia, which is why he is called the "father" of the Mediterranean diet. Ansel Keys stayed on the beach in Italy and lived to be 100 years old.

Let’s list the pros of the Mediterranean diet.

Strengthens the cardiovascular system. Omega fatty acids from olive oil, nuts, seeds, certain vegetables and fruits maintain the purity and elasticity of blood vessels.

Prevents or treats diabetes because foods with a low glycemic index predominate in the diet and almost no sugar is used, which means fast carbohydrates.

Fiber-rich foods are included in every food, they ensure good metabolism, promote smooth weight loss and maintain positive dynamics over time, improve the state of the nervous system, improve mood and stimulate brain activity.

Many foods in the Mediterranean diet promote the production of endorphins, dopamine, serotonin and tryptophan, e. g. წ. Synthesis of happiness hormones. This reduces the risk of developing Parkinson's disease, Alzheimer's and dementia in old age.

Talking to friends, having a long Sunday dinner with family, picnics in nature, cooking together are part of the culture of the Mediterranean countries, the use of which is essential in daily life to reduce stress and anxiety and enhance positivity.

Prolongs youth and beauty thanks to flavonoids and antioxidants. They reduce the damage from the oxidative process, which worsens both the internal and external condition. Selenium, manganese, zinc, vitamins A and E tighten the skin, leaving the hair shiny and thick.

There are virtually no downsides to a Mediterranean diet.

It will help you to switch to proper nutrition and improve your health. This is a non-seasonal, time-limited and varied menu. Its only drawback is the inability to lose weight fast.

However, in reality, it becomes a plus. Dramatic weight loss is often traumatic for the body: from a drastic change in regimen, from a tangible loss of normal daily calories, we feel stress. The body responds with poor health, strength, immunity and mood swings, chronic diseases worsen or new ones appear if the diet is out of control.

Yes, weight loss will be followed by fatigue and constant tiredness, but the brain will be able to maintain a healthy reserve of fat, even from low-calorie foods. Therefore, most often the weight returns after completing the diet and sometimes even increases.

This does not happen during the Mediterranean diet. You will not see quick changes, but be patient. You will notice the first results in a few months. You should eat small portions five times a day - so you will no longer feel hungry and your body will receive the full range of nutrients it needs. Gradually, a rational diet will renew the body’s functional systems, improve metabolism, and normalize weight. Add physical activity, at least a long walk and the effect will be noticeable.

The list of approved products is extensive. Nutritionists have identified them in the pyramid based on complex carbohydrates, high quality fats and sources of vegetables (60%). Primarily includes whole grains, whole wheat pasta, whole wheat bread, nuts and seeds, and legumes. Products from this group should be included in the menu every day.

Vegetables are represented by all varieties. Especially look for leafy vegetables like spinach and cabbage, and vegetables with a minimum of starch such as eggplant and zucchini, cauliflower and broccoli, tomatoes, peppers and fennel. WHO recommends daily intake of vegetables - 6 servings per day - based exactly on the number of vegetables in the Mediterranean diet.

Previously, when there were no modern technologies for preserving vegetables, cooking was based on the principle of seasonality. Alas, in our conditions, seasonal vegetables are a short-lived pleasure. There is a solution: use frozen vegetables. Unlike imported ones, shock freezing, which takes place within a few hours of harvest at the peak of ripeness, retains almost all of the vitamins in them. The novelty of vegetables in winter and spring is a rather arbitrary concept. Manufacturers provide long journeys and storage for which they are treated with chemicals.

Pepper, lentils and beans contain complete plant proteins, a rich nutritional complex and fiber. They saturate well and create a feeling of satiety for a long time. A variety of balanced dishes can be prepared with legumes. Thick, rich soups are chilled in cold weather, and salads are a perfect option for dinner. Eat vegetables and legumes two to three times a week for dinner.

Jasmine rice with chicken, mini broccoli, cauliflower & truffle oil

Composition:

• Buckwheat (birds) Bonduelle 1 can (310 g).
• Mini broccoli Bonduelle 1 pack (300 g).
• Cauliflower Mini Bondwell 1 pack (300 g).
• Jasmine rice 200 gr.
• Basil 40 gr.
• Curry 1ch. K.
• Olive oil 20 ml.
• Salt to taste.

Recipes:

1. Boil the rice according to the instructions. Add curry, stir.
2. Heat the olive oil in a pan and lightly sauté the cabbage and broccoli.
3. Combine cabbage, buckwheat and rice, stir. Salt if necessary. Garnish with basil leaves before serving.

Pasta is not bad if it is made from solid flour: it is low in calories, rich in vitamins and minerals and easy to digest. In addition, pasta, like cereals, is one of the main sources of B vitamins. Pasta, which is not refined from flour, gives the body energy, for example, it is recommended to take it before exercise.

Of course, all the benefits can be canceled if you serve the dish with a fatty sauce or serve the dish with meat - such a treat has nothing to do with Mediterranean traditions. Light sauces based on olive oil, vegetables, fish and seafood will be the right choice for pasta.

Spaghetti with mini broccoli and pine nuts

Composition:

• Packet of broccoli (300 g).
• Spaghetti 250 gr.
• Pine nuts 40 gr.
• Olive oil 20 ml.
• Ricotta 100 g.
• Salt to taste.

Recipe:

1. Boil the spaghetti until cooked through the al dente.
2. Boil the broccoli according to the instructions.
3. Blend 100 g of broccoli in a blender. Mix ricotta and olive oil.
4. Toss the spaghetti sauce and remaining broccoli, season with salt and heat in a saucepan over low heat for 2 minutes.
5. Put the fried pine nuts in a dry dish and serve the spaghetti before serving.

Olive oil, the alpha and omega of the Mediterranean diet, is a gastronomic symbol of this region. Consumption of olives here began thousands of years ago. Untreated, they have a very bitter taste, so they are salted or squeezed out of oil.

The reason for this is the substance oleuropein, a phenolic compound that together with omega fatty acids and vitamin E determines the benefits of olives. Phenols are powerful antioxidants, have antibacterial and anti-inflammatory properties, and fight free radicals. Scientists have found that 2-4 tablespoons of olive oil a day significantly reduces the risk of ischemic heart disease.

Meet the mention of vitamin F, do not be surprised. Not many people know that essential fatty acids have a common name - Vitamin F. These are archidone, linoleic and linolenic acids. The human body does not produce them and only takes them with food.

But keep in mind that not all olive oils are created equal. Excess virgin, cold-pressed oil produced by mechanical means is best. Its acidity, ie the content of organic acids does not exceed 0. 8%. In the production process, such oil fully retains vitamins and antioxidants; It should be stored in dark glass bottles at room temperature. It should not be heat treated.

Add the olives yourself anywhere: in salads, soups, main dishes, patties, toast or omelet. Olives have a salty taste; Dishes with them do not require additional salting, which will reduce the amount of salt consumed. Look for inspiration in selecting olive recipes.

The second step in the pyramid is to get the right protein sources, which is 30% of the Mediterranean diet. Part of the body gets protein from plant foods, most fish and seafood, natural yogurt, cottage cheese, low-fat cheese (especially popular with goat and sheep milk cheese), white meat (chicken, turkey, rabbit) and eggs. This group of foods should be eaten three to four times a week.

Fish should be eaten not only on Thursdays, as the book of delicious and healthy food bequeathed, but also several times a week. If you choose between river and sea, choose second and fatty varieties. With it you will get not only proteins, but also omega 3 acids, iodine, which is rarely found in food, and an excellent complex of vitamins: A, E, D, C, B vitamins. Dense structure of muscle fibers. Therefore, they immediately start digestion, which makes fish an ideal dietary product.

Talking about fish often leads to complaints that it is expensive and buying good fish is almost impossible. Let's find out these interesting questions.

Indeed, few can afford to buy freshly caught fish. In this case, as in the case of vegetables, do not be afraid of deep freezing. Follow the rules of thawing: on the bottom shelf of the refrigerator, which will take 10-12 hours and will retain all the nutrients. Again, like vegetables, pay attention when buying that there are no ice crystals in the package. This is evidence of improper storage of fish: the temperature regime was not observed. Do not freeze the fish yourself.

Fish is an expensive product in all countries, but here too there is a solution. You can not buy salmon or tuna fillets, buy more affordable varieties: Codex, mackerel, pink salmon, herring, halibut, fungus, sauerkraut, sardines. In principle, in the Mediterranean countries, most families prepare from this type of fish, the dishes with them are very tasty and varied. Many people do not pay attention to canning tuna, but in vain: it is much cheaper than fresh and just as healthy if it is made not in oil but in its own juice. Making salads with it is enjoyable: no hassle of cutting.

Cod fillet with corn

Composition:

• 1/3 can (140 g) of young corn Bonduelle.
• Code fillet 200 gr.
• Radish 2 pieces.
• Cherry tomatoes 5 pieces.
• Lemon zest 2 pinches.
• Lemon juice 1 tsp. K.
• Any herbs to taste.
• Serve Arucula.
• Salt and pepper to taste.

Recipe:

1. Dry the Kodori fillet, remove the bones with tweezers and place the fish in a baking tin. Then lightly sprinkle with lemon juice, sprinkle with a mixture of salt and pepper spices and lemon zest. Bake in the oven at 180 degrees for 15-25 minutes, depending on the size of the fillet.
2. Cut the cherries in half, press the radishes into slices. Cut the herbs.
3. Place the finished cod fillet on the table. Garnish with corn, tomatoes, radishes and herbs. Garnish with arugula.

The same goes for seafood: we will not aim for lobsters, oysters and lobsters, but let’s get to know mussels and shrimp better. Iodine, selenium, zinc, iron, copper, magnesium - this is not a complete list of their constituent minerals, plus the low calorie content. Shrimp are rich in vitamin B12 - it is involved in the production of hemoglobin, and in mussels - vitamin E, which protects cell membranes from destruction.

The last 10% includes red meat, which should be eaten no more than once a week, animal fats and simple carbohydrates. Try to cook the meat in a gentle way - cook or bake and fry without oil, on the grill. Life without desserts lacks sweet joy, but still choose a healthy dessert. Use a minimum of sugar, enough of the natural sweetness of fruits, honey and even vegetables. For example, young corn itself is sweet, with it the desserts are delicious and original, and you can eat it directly from the jar.

Fruit salad with young corn

Composition:

• 1 can of young corn Bonduelle (340 g).
• Cranberries 70 gr.
• Strawberries 70 g.
• Raspberries 70 gr.
• Orange 1 tsp.
• Walnuts 80 gr.
• Natural yogurt 400 ml.

Recipe:

1. Peel a squash, grate it and squeeze the juice. Cut the orange into slices.
2. Drain the corn jars. Mix the corn and berries.
3. Press the walnuts and add the yogurt, stir.
4. In small bowls put fruit salad with young corn, add yogurt with nuts. Serve with a slice of orange.

Finally, a few words about spices.

The aroma of sunny heat and Mediterranean gardens includes rosemary, sage, thyme, marjoram. Parsley and garlic are the simplest and most affordable spices used by local chefs for centuries. A mixture of cherry, Provencal or Italian herbs will complement the dishes with meaning and interesting nuances. In addition, they allow you to use less salt - the brightness of the spices is enough for full taste.

There are virtually no banned foods in the Mediterranean diet and their list matches the list given by all nutritionists. This is fast food and any "junk" food, industrial semi-finished products, sauces, sweets with preservatives and flavor enhancers.

Drink plenty of water, do not leave a glass of dry red wine (but no more! ) And stay healthy!