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.As a rule, almost any diet involves serious restrictions, it is desirable to conduct under the supervision of a doctor and there are 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 are easily replaced with others. You will not be hungry and stressed. On the contrary, you will enjoy your food immensely. It is not for nothing that the inhabitants of these regions have excellent health and cheerful disposition.

The Mediterranean diet is a way of life that allows you to stay in shape, rarely get sick and prolong your youth. When thinking about adapting your diet to proper nutrition, 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 can see that in the gastronomic culture of ancient Greece, and then of ancient Rome, there were already all the basic components of this diet. Lots of vegetables and fruits, seafood, olive oil, legumes, limited meat and pastries. That is, plant foods rich in vitamins, minerals and fiber, high quality protein, healthy fats and slow carbohydrates. They activate the metabolism, improve digestion, strengthen all functional systems of the body, thanks to antioxidants, they slow down the aging process, increase the production of hormones of joy, promote beauty and harmony. But most importantly, they always allow themselves to feel good. But vegetarianism in Mediterranean countries is not very common, while there are virtually no red meat dishes, and too heavy.

Researchers at the Harvard School of Public Health studied the health effects of the Mediterranean diet and concluded that "Mediterranean dietary traditions, regular exercise and smoking cessation can prevent more than 80% of coronary heart disease, 70% of strokes and 90% oftype 2 diabetes ".

The term itself appeared in the 50s of the twentieth century, it was introduced by a doctor, professor at the University of Minnesota Ansel Keys. In 1945, he landed in Italy with a group of American soldiers. Observing the locals, Keys found that they were less likely to suffer from cardiovascular problems and had a longer life expectancy than in his homeland. He suggested and then argued that this was the result of a lifestyle and nutrition system. Earlier, in the late 1930s, Italian nutritionist Lorenzo Piroddi first linked nutrition and susceptibility to diseases such as diabetes, obesity and bulimia, which is why he was called the "father" of the Mediterranean diet. coast in Italy and lived to 100 years.

Let's list the benefits of the Mediterranean diet.

Strengthens the cardiovascular system. Omega fatty acids from olive oil, nuts, seeds, some vegetables and fruits keep blood vessels clean and elastic.

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

Fiber-rich foods are included in every meal, they ensure a good metabolism, help to gradually lose weight and maintain positive dynamics over time, improves the state of the nervous system, improves mood and stimulates brain activity.

Many foods in the Mediterranean diet promote the synthesis of endorphins, dopamine, serotonin and tryptophan, the so-called hormones of happiness. This reduces the risk of developing Parkinson's disease, Alzheimer's disease and dementia in old age.

Talking to friends, long Sunday evenings with family, picnics in nature, cooking together are part of the culture of the Mediterranean countries, which is useful to introduce into everyday life to minimize levels of stress and anxiety and increase positivity.

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

There are virtually no disadvantages to the Mediterranean diet.

It helps you switch to proper nutrition and improve your health. It is not seasonal, not limited in time and offers a varied menu. Its only drawback is the inability to lose weight quickly.

In reality, however, it becomes a plus. Dramatic weight loss is often traumatic for the body: from a sudden change in diet, a noticeable loss of normal daily calorie intake, we experience stress. The body reacts with poor health, loss of strength, immunity and mood, chronic diseases worsen or new ones appear if the diet is uncontrolled.

Yes, for a while the weight quickly disappears, but the brain turns on the mode of protection against possible starvation and even from low-calorie food the body manages to store fat in reserve. Therefore, most often after the end of the diet, the weight returns, and sometimes even increases.

This will not happen with the Mediterranean diet. You will not see rapid 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 not feel hungry, and the body will receive the full range of necessary nutrients. Gradually, a rational diet will restart the body's functional systems, metabolism will improve and weight will return to normal. Add physical activity, at least long walks and the effect will be noticeable.

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

Vegetables are presented in every variety. Look especially for leafy vegetables such as spinach and kale and vegetables with a minimum of starch such as eggplant and zucchini, cauliflower and broccoli, tomatoes, peppers and dill. The WHO recommends a daily intake of vegetables - 6 servings per day - based on the exact amount of vegetables in the Mediterranean diet.

Previously, when there were no modern technologies for canning vegetables, cooking was based on the principle of seasonality. Alas, under our conditions, seasonal vegetables are a short-lived pleasure. There is a solution: use frozen vegetables. Unlike the imported ones, the shock freezing, performed for a few hours after the harvest at the peak of maturity, preserves almost all the vitamins in them. In winter and spring, the freshness of vegetables is a fairly random concept. Manufacturers take into account the long journey and the storage for which they are treated with chemicals.

Chickpeas, lentils and beans contain complete vegetable protein, a rich nutritional complex and fiber. They saturate well and create a feeling of satiety for a long time. A large variety of balanced dishes can be prepared in combination with legumes. Thick, rich soups will keep you warm in cold weather, and salads are a great option for dinner. Try eating vegetables and legumes for dinner two to three times a week.

Jasmine rice with chickpeas, mini broccoli, mini cauliflower and truffle oil

Composition:

• Chickpeas (chickpeas) Bonduelle 1 can (310 g).
• Mini broccoli Bonduelle 1 pack (300 g).
• Cauliflower mini Bondwell 1 pack (300 g).
• Jasmine rice 200g.
• Basil 40g.
• Curry 1 tsp.
• Olive oil 20 ml.
• Salt to taste.

Receptions:

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

The paste is not bad if it is made of hard flour: it is low in calories, has a rich vitamin and mineral composition and is easily digestible. In addition, pasta, as well as cereals, are one of the main sources of B vitamins. Pasta made from unrefined flour gives the body energy, for example, it is recommended to eat them before physical activity.

Of course, all the benefits can be nullified if you accompany the dish with a greasy sauce or serve as a side dish to meat - such a portion has nothing to do with the traditions of the Mediterranean. 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:

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

Recipe:

1. Cook the spaghetti while cooking al dente.
2. Boil broccoli according to the instructions.
3. Break 100 g of broccoli with a blender. Mix with 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. Fry the pine nuts in a dry pan and sprinkle over the spaghetti before serving.

Olive oil, the alpha and omega of the Mediterranean diet, is the gastronomic symbol of this region. Olives began to be consumed here thousands of years ago. Untreated, they have a very bitter taste, so they are salted or squeezed from butter.

The reason for this is the substance oleuropein, a phenolic compound which, 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 coronary heart disease.

You came across a mention of vitamin F, don't be surprised. Many people do not know that essential fatty acids have a common name - vitamin F. These are archidonic, linoleic and linolenic acids. The human body does not produce them and receives them only with food.

But remember that not all olive oils are created equal. The best is extra vergin, a cold pressed oil produced in a mechanical way. Its acidity, ie the content of organic acids, does not exceed 0, 8%. During the production process, such oil completely retains vitamins and antioxidants; should be stored in dark glass bottles at room temperature. It must not be subjected to heat treatment.

Add the olives themselves everywhere: in salads, soups, main dishes, pies, toast or to an omelet. Olives have a salty taste; their dishes do not require additional salting, which will reduce the amount of salt consumed. Look for inspiration in our selection of olive recipes.

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

Fish should be eaten not only on Thursday, as bequeathed by the Book of Tasty and Healthy Food, but several times a week. If you choose between river and sea, choose the second and fatty varieties. With it you will get not only protein 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 begin to be digested, which makes fish an ideal dietary product.

Talking about fish often leads to complaints that it is expensive and that it is almost impossible to buy good fish. Let's clarify these exciting issues.

Really few people manage to buy freshly caught fish. In this case, as with vegetables, do not be afraid of deep freezing. Follow the rules for thawing: on the bottom shelf of the refrigerator, which will take 10-12 hours and will retain all the nutrients. Again, as with vegetables, when buying, note that there are no ice crystals in the package. They are proof that the fish has been stored incorrectly: the temperature regime has not been observed. Do not freeze the fish yourself.

Fish is an expensive product in all countries, but there is a way out. You can not afford salmon fillets or tuna, buy more affordable varieties: cod, mackerel, pink salmon, herring, flounder, flounder, sauri, sardines. In general, in Mediterranean countries, most families cook from these types of fish, the dishes with them are very tasty and varied. Many people ignore canned 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 a pleasure: there is no need to deal with cutting.

Cod fillet with corn

Composition:

• Young corn Bonduelle 1/3 box (140 g).
• Cod fillet 200g.
• Radish 2 pcs.
• Cherry tomatoes 5 pcs.
• Lemon peel 2 pinches.
• Lemon juice 1 tsp.
• All vegetables to taste.
• Arugula for serving.
• Salt and pepper to taste.

Recipe:

1. Dry the cod fillets, remove the bones with tweezers and place the fish in a baking dish. Then lightly sprinkle with lemon juice, rub with a mixture of spices salt and pepper and lemon peel. Bake in the oven at 180 degrees for 15-25 minutes, depending on the size of the fillet.
2. Cut the cherry in half, cut the radishes into slices. Chop the herbs.
3. Place the prepared cod fillet on a serving plate. Place a garnish of corn, tomatoes, radishes and herbs nearby. Garnish with arugula.

The same goes for seafood: we will not aim for lobsters, oysters and lobsters, but let's take a closer look at mussels and shrimp. Iodine, selenium, zinc, iron, copper, magnesium - this is not a complete list of minerals they contain, plus 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% include red meat, which is recommended to eat no more than once a week, animal fats and simple carbohydrates. Try to cook meat in a gentle way - stew or roast and fry it without oil, on the grill. Without desserts, life is devoid of sweet joy, but still choose healthy desserts. Use a minimum of sugar, the natural sweetness of fruits, honey and even vegetables is enough. For example, young corn is sweet in itself, desserts with it are delicious and original, and you can also eat it straight from the can.

Fruit salad with young corn

Composition:

• Young corn Bonduelle 1 box (340 g).
• Blueberries 70g.
• Berry 70g.
• Raspberry 70g.
• Orange 1 pc.
• Walnut 80g.
• Natural yogurt 400 ml.

Recipe:

1. Peel an orange. Cut the orange into slices.
2. Squeeze the can of corn. Mix the corn and fruit.
3. Chop the walnuts and add to the yogurt, stir.
4. Put fruit salad with young corn in small bowls, add yogurt with walnuts. Serve with a slice of orange.

Finally, a few words about spices.

The aromas of the heat of the sun and the Mediterranean gardens are contained in rosemary, sage, thyme, marjoram. Parsley and garlic are the simplest and most affordable spices used by chefs in the region for centuries. A mixture of allspice, Provencal or Italian herbs will fill the dishes with meaning and interesting nuances. In addition, they will allow you to use less salt - the brightness of the spices is enough for a full taste.

There are virtually no forbidden foods in the Mediterranean diet and their list is the same as that given by all nutritionists. It's fast food and all kinds of "junk" food, industrial semi-finished products, sauces, pastries with preservatives and flavor enhancers.

Drink plenty of water, don't neglect a glass of dry red wine (but no more! ) And stay healthy!