Dieta mediteraneana

O dieta cu principii clare, folosita de mii de ani de locuitorii din zona Marii Mediterane. Obiceiurile alimentare ale populatiei din sudul Italiei, Grecia, Spania sau Maroc, presupun un consum ridicat de legume, fructe, condimente, ulei de masline, sau peste. Dieta mediteraneana se poate considera o dieta de slabire, dar mai presus de atat, un stil de viata sanatos.

 Alimente recomandate in dieta mediteraneana:

  • legume: ardei, castraveti, rosii, salata, ceapa, morcovi, ridichi, cartofi, broccoli, varza, conopida, vinete, dovlecel, avocado, mazare, fasole, linte;
  • fructe: struguri, caise, prune, portocale, lamai, grapefruit, pepene rosu, pepene galben, mere, pere, piersici, kiwi, smochine, fructe de padure;
  • seminte oleaginoase: alune de padure, fistic, arahide, migdale, caju, floarea soarelui, dovleac, nuci, in, rapita, castane – doar crude;
  • condimente proaspete: menta, oregano, busuioc, tarhon, patrunjel, usturoi, coriandru, cimbru, chimen, rozmarin, ardei iute;
  • fructe de mare, peste proaspat si ulei de masline extra virgin.

Dieta mediteraneana permite consumul moderat de vin rosu si recomanda folosirea mierei de albine in loc de zahar. Carnea de pasare este permisa cu moderatie, iar carnea rosie trebuie consumata foarte rar in aceasta dieta. Produsele lactate si grasimile animale trebuie excluse din consumul zilnic.

Dupa o perioada de 20 de saptamani in care se respecta dieta mediteraneana, efectele se regasesc in scaderea in greutate cu aproximativ 6-7%, scaderea colesterolului cu 9% si reducerea riscului aparitiei bolilor cardiovasculare cu 10 %. Tensiunea arteriala, trigliceridele si glimemia scad considerabil in timpul dietei mediteraneane aplicata si respectata corect.

Deasemenea, iti recomand...

43 răspunsuri

  1. hedeyan spune:

    doar fructe si legume, foame mare mon cher
    vinul rosu e bine venit

  2. oprea_flav spune:

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    oare semintele oleaginoase nu predispun corpul la ingrasare ? contin uleiuri care au o concentratie ridica de lipide.

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