What is the Mediterranean diet?

What is the Mediterranean diet?
What is the Mediterranean diet?


*** Mediterranean Diet

The Mediterranean system is called this name in relation to the place from which it originated. This system started from the neighboring countries of the Mediterranean Sea, and the reason for its fame is the great diversity of items in addition to the delicious and wonderful taste. This type of diet depends on the diversity in food groups in all its forms, and does not There is one Mediterranean diet due to the diversity of cultures in the countries around the Mediterranean, this system is the best solution to reduce saturated fats, unlike other diets, and the focus in this system is on fruits, vegetables and legumes with low-fat meat, and the largest portion is In this diet, vegetables and fruits such as tomatoes, turnips, broccoli, spinach, carrots, cucumbers, onions, apples, bananas, figs, grapes and melons, in addition to olive oil, which is a major source of fats consumed in this diet.


*** Benefits of the Mediterranean Diet

 Following the Mediterranean diet and making it a lifestyle that contributes to enhancing human health and reduces the chances of some chronic diseases or reducing their symptoms. The diversity in this diet helps greatly in improving many of the body’s functions and increasing the efficiency of some organs. Among the benefits that the diet provides to the human body :


Weight reduction: The Mediterranean diet helps in losing weight in a healthy manner, due to its high fiber content in addition to non-hydrogenated oils, which are one of the main things in this diet, such as olive oil.


Improving the digestion process: Whole grains and vegetables help to raise the percentage of fiber consumed daily, and the presence of good amounts of fiber in the stomach improves the efficiency of the digestion process in addition to reducing the chances of constipation, bloating and intestinal spasm.


Reducing Inflammation: This system, with its abundant amounts of antioxidants, helps reduce oxidative stress in the body and enhances the strength of the immune system to fight infections and reduce them. This system can reduce rheumatoid arthritis, headaches, irritable bowel syndrome, and aches and pains in general.


Enhanced Cognition: The omega-3s present in this diet, along with antioxidants, help reduce oxidative stress on nerve pathways and thus reduce stress on the nervous system. of tension.


Delaying the signs of aging: The vitamins and minerals in the Mediterranean diet help reduce the signs of aging and prevent free radicals from forming as a result of the high amounts of antioxidants.

 

*** Mediterranean Diet Program

Vegetables and fruits make up the bulk of the Mediterranean diet, in addition to legumes and whole grains that are not peeled. Water is one of the most important things in this diet, and one of the systems that can be followed.


The first day includes a medium-sized fried egg, a piece of brown toast and one grilled tomato, and avocado slices can also be added to get higher calories. Lunch is preferably a medium-sized salad bowl, with olive oil and vinegar added with 60 A gram of ground chickpeas and a portion of sliced ​​bread. Dinner is a bit of a snack, and it consists of one to two pieces of whole-grain pizza with all the vegetables one prefers.


The second day, breakfast consists of a cup of yogurt with half a cup of fruits such as berries, nectarines and chopped apricots, in addition to a few slices of almonds to boost calories, and lunch consists of a sandwich of grilled vegetables with a small amount of olive oil added to it, and dinner. 30 gm of grilled marinated salmon and pieces of grilled potatoes.


The third day, breakfast consists of one cup of oats mixed with cinnamon and honey, to which are added pieces of dates and berries and a handful of grated almonds. Lunch consists of boiled white beans flavored with spices with a cup of watercress salad and tomatoes with olive oil added. Dinner consists of: ½ cup of homemade pasta and tomato sauce.


*** Mediterranean diet and diabetics

Following the Mediterranean diet by people who suffer from diabetes, especially type 2 diabetes, helps maintain blood sugar levels, in addition to controlling weight, which is one of the main causes of type 2 diabetes, and vegetables and fruits in abundant quantities help in This diet improves the body’s ability to absorb insulin and increases the body’s sensitivity to produce and distribute it properly, and the monounsaturated fats in this diet contribute to reducing harmful cholesterol in the body. Following this diet by people with diabetes reduces the severity of their disease and makes life easier. More easy and flexible.


*** Mediterranean diet and heart patients

Eating nuts, green plants, and low-fat meat is one of the things that help maintain the heart muscle and reduce the chances of some diseases. Following the Mediterranean diet reduces the risk of heart disease by 25%, which makes this diet one of the most important diets that can be followed from Before heart patients and people prone to heart disease, in addition to that following this diet improves the process of blood flow in the blood vessels, reducing the amount of plaque in the arteries and increasing the body's sensitivity to insulin resistance.


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