The Mediterranean diet He is, in general terms, a midfield target. I wouldn’t call it a diet, but a Nutrition Program, which will be of great help to you. This type of diet has a long list of Benefits: Lowers sugar and reduces cholesterol, triglycerides and other fats.
In addition, it reduces the possibility of developing various diseases, from cancerAnd joint diseases to chronic pain. Not to mention the decline in associated diseases ArteriosclerosisAnd the Less chance of acute myocardial infarction and strokes. Following this type of diet will also help you control your weight.
What does the Mediterranean diet consist of? Its name goes back to the countries located around the Mediterranean in Europe, in those places it is common to consume this diet. The countries that have taken to popularizing the term are Spain, Italy, Greece, Portugal and France.
In those countries, scientists note that there were fewer, more common diseases, those that cause the most deaths, old age and disability, among which we speak, for example, of cerebrovascular accidents (brain attack).
The Mediterranean diet is characterized by “good food”. The Quality and the the taste From each dish it is highly valued in Italy and throughout the Mediterranean. In this type of diet, great care is taken in the production of meals and seasonal of fruits and vegetables.
The essence of this nutrition program is precisely vegetables and fruits. What comes from the earth, everything. I always say: “What is the main pharmacy chain? The vegetable seller. ” You go to the grocery store and whatever you find is used as medicine. All fruits and vegetables are great Natural Medicines.
Do you want to make a file Snack? Use nuts: walnuts, almonds. Enter legumes: lentils, peas, chickpeas, beans or kidney beans. Fish, whatever you want. Oil yes, but olive oil. It is as if the body was lubricated, like a lubricated engine. Because even though it’s fatty, it’s monounsaturated, and that’s what we need, feel free.
What should be avoided? Red meat, consume as little as possible. Chicken, as little as possible. Avoid sweets, sweets and sugar. Cereals, all that is refined, flour and its derivatives they also try not to choose.
If you are going to use, say, any rice, so be it integratedYes really. Wholemeal Yes. Because in the manufacturing process, the “husk” is removed from ordinary or white rice, and this husk contains everything you need: fiber, minerals, vitamins and trace elements.
It is also necessary to avoid all processing. It’s important to know that when I say “as little as possible” I don’t mean a zero. That is why it is difficult to reduce to zero.
Ultra-processed products have a label detailing the ingredients they contain, lots of sodium, chemicals and preservatives whose job is to enhance flavor and make sure the product can last a long time inside the jar. Sometimes this is necessary, but if you can, avoid it, as it is not healthy.
This is the Mediterranean diet. It will do your body well in the short, medium and long term. You will feel better soon after incorporating this eating plan.
* Dr. Daniel Lopez Rossetti, MD (MN 62540) from the University of Buenos Aires (UBA) School of Medicine. Head of the Department of Stress at the World Federation of Mental Health (WFMH). He is the author of books such as: “Emotion and Feelings” (Ed. Planeta, 2017), “Equilibrio. How we think, how we feel, how we decide. User’s guide.” (Ed. Planeta, 2019), among others.