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Всё о Средиземноморской диете

Всё о Средиземноморской диете

Одной из самых сбалансированных диет считается Средиземноморская. Богатый список продуктов, среди которых овощи, фрукты, цельные зерна и оливковое масло делают ее одной из самых любимых среди диетологов и врачей. Говорят, что следуя плану питания средиземноморской диеты можно укрепить здоровье сердца, снизить вес, продлить молодость, поддерживать тонус и хорошее настроение.
Что такое Средиземноморская диета? Она основана на образе жизни и питании, принятом в Южной Италии и Греции. В основе лежат здоровые продукты и регулярные физические нагрузки.
Источник: pixabay.com/en/dakos-tomato-olives-olive-oil-35384

Источник: pixabay.com/en/dakos-tomato-olives-olive-oil-35384

Средиземноморская диета предлагает широкий выбор продуктов. Наверху пищевой пирамиды стоят овощи, они составляют основу средиземноморского меню. Это значит, что на тарелке большую часть должны занимать красные, оранжевые, желтые, а также зеленые овощи, зелень и баклажаны, богатые клетчаткой и антиоксидантами. Десерты же должны состоять в основном из ягод и фруктов.

Еще одной важной составляющей являются цельные зерна и правильные углеводы, причем это могут быть макароны из твердых сортов пшеницы, коричневый рис, киноа, булгур, цельнозерновой хлеб и другие продукты из цельнозерновых культур.

Конечно же, говоря о средиземноморской диете нельзя не упомянуть о рыбе и морепродуктах. Рыбу необходимо включать в рацион минимум два раза в неделю. Все морепродукты и рыба должны иметь высокое содержание омега-3 жирных кислот и низкое содержание ртути. Отличными вариантами станут: лосось, скумбрия, сельдь, анчоусы, сардины, мидии и моллюски.

В разумном количестве можно употреблять и домашнюю птицу, скажем два раза в неделю. Курица, индейка, перепела – прекрасная альтернатива красному мясу.

Яйца и молочные продукты, особенно ферментированные, такие как йогурт, кефир, простокваша, различные сыры, особенно рассольные – частые гости средиземноморского стола.

Источник: pixabay.com/en/food-meal-epicure-dinner-fish-30842

Источник: pixabay.com/en/food-meal-epicure-dinner-fish-30842

Основой рациона является оливковое масло первого отжима. Оно богато антиоксидантами и мононенасыщенными жирами. Альтернативой выступит также масло авокадо или натуральное подсолнечное масло. Используйте его в качестве заправки для салатов, дополнив уксусом и травами.

Обязательно включите в рацион бобовые: чечевицу, нут, фасоль. Они прекрасно сочетаются с крупами из цельного зерна и макаронами из твердых сортов пшеницы. Дополните их травами и специями: базиликом, петрушкой, орегано, тимьяном, кинзой, розмарином, а также шафраном, куркумой, паприкой и кардамоном.

Не секрет, что жители Средиземноморья любят выпить бокальчик красного вина. Несмотря на то, что алкоголь считают злом, один бокал хорошего сухого красного вина за обедом принесет только пользу, главное не переборщить. Другие напитки, такие как, кофе, чай и вода также входят в список разрешенных.

В качестве перекуса используйте семена и орехи: грецкий орех, миндаль, кешью, семена подсолнечника, семена чиа.

От чего же следует отказаться?

В Средиземноморской диете главное – натуральность, поэтому следует отказаться от готовых продуктов, содержащих консерванты и транс-жиры, все они ведут к увеличению веса и вредят здоровью. Под контролем следует держать употребление мяса, а от обработанного, то есть бекона, колбас, сосисок – следует и вовсе отказаться. Под запретом также белый сахар, магазинный майонез, кетчуп (в нем много крахмала и сахара), белый рис и белая мука, в них нет полезных пищевых волокон и ценных питательных веществ.

Источник: pixabay.com/en/food-pasta-noodle-meal-cuisine-2243

Источник: pixabay.com/en/food-pasta-noodle-meal-cuisine-2243

Вот примерный рацион на три дня:

1 день:

Завтрак: овсяная каша с яблоком и изюмом
Обед: суп Минестроне с кусочком цельнозернового хлеба, овощной салат с маслинами и нарезанным миндалем
Ужин: паста с цветной капустой и овощами, салат из зеленой фасоли с бальзамическим уксусом и фруктовым салатом на десерт.

2 день:

Завтрак: греческий йогурт с персиками, гранолой и медом
Обед: Зеленый салат из чечевицы и пряной моркови, кусочек рыбы или курицы
Ужин: паста с морепродуктами, салат из свежих овощей, десерт из фруктов.

3 день:

Завтрак: Каша из ячменя, персик и йогурт
Обед: греческий салат, лаваш и хумус
Ужин: овощи на гриле, печеный картофель с оливковым маслом, брокколи на пару, зелень.
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