Mediterranean diet recipes.Things you should know
On December 6, the Mediterranean diet was registered by UNESCO as an intangible cultural heritage of the countries of Greece, Spain, Morocco, and Croatia. Unlike its name, this diet is not unique to the Mediterranean countries and each country can have its own Mediterranean diet.
How did the Mediterranean diet come about?
The Mediterranean diet is based on the traditional cuisine of the Mediterranean countries, especially Italy and Greece in the 6th year. Researchers have found that they are healthier and longer-lived than Americans and people around the world. They also deal with less illness and symptoms of life-threatening illnesses throughout the world.
Studies have also shown that a Mediterranean diet can help people lose weight and prevent heart attacks and strokes caused by weight gain. The Mediterranean diet, in addition to losing weight, was not unaffected by the number of deaths from type 2 diabetes.
There are no general guidelines for a Mediterranean diet, and each country has its own Mediterranean diet, as mentioned above, but the overall diet is the same in all countries.
What is set as your one-week diet is just a healthy way to eat and should not be taken for granted. You can change your diet according to what you like in the Mediterranean diet.
The basics of the Mediterranean diet recipes
The diet is based on relatively high consumption of olive oil, whole grains, whole grains, fruits and vegetables, and moderate consumption of fish and dairy products, especially yogurt and cheese, as well as low consumption of meat and meat products. Here’s what we should and shouldn’t do for the Mediterranean diet.
Mediterranean diet recipes
You should consume a lot of Mediterranean vegetables in your diet, fruits, nuts, seeds, beans, potatoes, whole grains, bread, herbs, spices, fish, seafood and olive oil.
You should eat chicken, eggs, cheese, and yogurt on an average Mediterranean diet.
You should rarely use red meat.
2. You should never use sugary, confectionery, processed meats, processed grains, refined oils, and other industrial and processed foods with plenty of oil and spices.
Foods You Should Not Eat
You can follow the Mediterranean diet in any way you like, but you have to make the whole thing unconditional as stated above. To understand terms like processed grains, consider the following explanation.
Sugar-sweetened products such as: candy, soda, ice cream, etc.
Processed seeds and strands such as: white bread, pasta and…
Tran’s fats are found in margarine and fast food foods.
Refined oils such as: soybean oil, sunflower oil, etc.
Meat processed into sausages, sausages and…
Processed foods usually have labels labeled “extremely low fat” and “perfectly healthy” among other products.
You should carefully read the labels on each food when buying goods and food and buy the ingredients based on the Mediterranean diet.
Foods to eat
What you should and should not eat in a Mediterranean diet is a general principle, and their diet and composition vary according to the same principles in different countries. The Mediterranean diet is based on eating healthy and harmless foods.
This diet uses more vegetarian foods than meat. However, the Mediterranean diet recommends eating fish and seafood throughout the week.
In addition to eating a healthier diet in the Mediterranean, you need to be careful about enjoying the life and food you eat.
In general, you should eat these Mediterranean foods:
Vegetables: tomatoes, broccoli, cabbage, spinach, onions, cauliflower, carrots, cucumbers and more.
Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches and more.
Nuts and seeds: Almonds, walnuts, nuts, nuts, hazelnuts, lettuce, sunflower seeds, pumpkin seeds and more.
Grains: beans, peas, lentils, peanuts, peas and more.
Fish and seafood: salmon, sardines, tuna, shrimp, clams and more.
Poultry: chicken, duck, turkey, etc.
Eggs: Eggs, Quail, and Duck.
Dairy: Cheese, yogurt and more
Herbs: Garlic, Basil, Mint, Rosemary, Cinnamon, Pepper and more.
Healthy Oils: Olive and Olive Oil, Avocado and Avocado Oil.
Drinks in the Mediterranean diet recipes
You can consume plenty of water along with sugar-free flavors during your Mediterranean diet. In addition to water, you can also use it if you do not add to bitter drinks like coffee and sugar coffee products. Remember that natural juices are in the Mediterranean diet without any additives.
Mediterranean diet plan for a week
Here’s to you, dear ones, and a one-week plan of the Mediterranean diet based on what is common among all those who follow it. As we mentioned, the Mediterranean diet as a whole is about enjoying healthy and healthy food. What you will read below is a general plan that you are able to add and subtract to your favorite food based on what you like and are allowed to do.
If you find yourself in the middle of a Mediterranean diet unable to continue lean or struggling with digestive problems, discontinue and return to normal life and a regular diet. In addition, if you are experiencing severe problems with food changes, it is advisable to consult a nutritionist before administering a Mediterranean diet.
What should I eat on Saturday?
Breakfast: Yogurt with strawberries and barley.
Lunch: cereal sandwich with vegetables.
Dinner: Seafood salad with plenty of olive oil, fruit as dessert.
What should I eat on Sunday?
Breakfast: Raisins and Oatmeal.
Lunch: Salad the night before.
Dinner: salad with tomatoes, olives, and feta cheese.
What should I eat on Monday?
Breakfast: Oatmeal with vegetables, onions, and fruits.
Lunch: Healthy cereal, cheese and vegetable sandwich.
Dinner: Sea Lasagna.
What should I eat on Tuesday?
Breakfast: yogurt, fruit, and nuts.
Lunch: Remaining Lasagna from Night.
Dinner: salmon, smoked rice and vegetables.
What should I eat on Wednesday?
Breakfast: eggs and vegetables fried in olive oil.
Lunch: Yogurt and strawberries with nuts.
Dinner: lamb barbecue with salad and potatoes.
What should I eat on Thursday?
Breakfast: oatmeal, raisins, and nuts with fruit.
Lunch: cereal sandwich with vegetables.
Dinner: Seafood pizza, cheese, greens, and olives.
What should I eat on Friday?
Breakfast: greens and olives.
Lunch: Pizza leftover from the night before
Dinner: grilled fish, vegetables and potatoes.
During the Mediterranean diet, you do not need to restrict your intake of calories or nutrients such as protein, fat, and carbohydrates.
Mediterranean diet snack
In the Mediterranean diet you do not need to eat more than 2 meals, but if you have a snack, here are some of the best Mediterranean snacks:
Nuts to a limited number.
Fruit.
Carrots.
Berries and grapes.
The rest of the night before.
Yogurt.
A slice of apple and peanut butter.
Mediterranean diet in the restaurant
To follow the Mediterranean diet in the restaurant, simply follow these tips:
Order fish or seafood and avoid fast foods.
Ask the person who orders you to fry your meal with olive oil.
Never use ordinary oils for salads is the best choice for olive oil.
Most restaurants have a diet menu and you can use this menu to eat a meal.
Mediterranean diet shopping list
It is usually the start of a successful diet from the grocery store where you have many choices. Always try to be careful in your food choices so that you do not face any further difficulties in making the food. Here’s a list of foods you should buy when visiting the store for a Mediterranean diet.
Yogurt
Fruit
Different types of berry
Vegetables
Cereal grains
Beans
Nuts
Oil Seeds
Flavors and spices
Fish
Potatoes and carrots
Cheese
Chicken
Egg
Olive and olive oil
For those who like to follow a specific diet, the temptation to put away all the factors and triggers that can disrupt their diet is essential. You also need to remove beverages, sweets, and cookies from your fridge for a favorable Mediterranean diet. If you have healthy food at home, you will eat healthier.
The Benefits of the Mediterranean Regime
The Mediterranean diet focuses on fruits, vegetables, grains, nuts and fortified seeds, which Maggie will have very positive effects on the brain and bones. This diet has many benefits that we will mention below.
Prevent dementia
The variety of foods in this diet will greatly help your brain health. Various studies show that people who follow the Mediterranean diet are up to 5 percent less likely to have dementia than other people in the community.
Reduce the risk of heart disease
Research has shown that following the Mediterranean diet reduces cardiovascular disease, myocardial infarction, and stroke. This slimming diet controls blood pressure, triglycerides, and cholesterol.
Bone strengthening
The use of olive oil strengthens the bone and prevents osteoporosis in people. And since the consumption of this oil in the Mediterranean diet is high, it can guarantee bone healing.
Blood sugar control
The positive effects of the Mediterranean diet on blood sugar control are not hidden. This diet can prevent people with type 2 diabetes. Compared with other low-fat diets, people who followed the diet had better blood sugar control and better weight loss.
Fighting Depression
The foods in this diet prevent depression in people. Research shows that people who follow this diet will reduce their risk of depression by as much as 2 percent.
Prevents cancer
Healthy foods in this diet reduce mortality. People who follow this diet are up to 6 percent less likely to develop cancer, according to a study. It has also reduced the incidence of gastric cancer, breast cancer, and so on in people.
Answers to frequently asked questions about the Mediterranean diet
In this section, we are going to answer the questions that many of you have asked in the comments section to become more familiar with this weight loss diet.
Does the Mediterranean diet make you slim?
The Mediterranean diet is not necessarily for weight loss, but having a healthy diet helps reduce excess body fat. Of course, if you have good physical activity with this diet.
Can I eat sweets and meat?
You can sometimes eat sweets and red meat. Of course, it is best to eat lean meats and fish, poultry and turkeys.
Why follow a Mediterranean diet?
Studies conducted over the past five decades prove that this diet is one of the healthiest types of diet in the world.
Why do I feel hungry since the beginning of the diet?
If you follow this diet properly, you will not feel hungry. This diet includes healthy foods such as whole grains, vegetables, fruits, fish, etc. that are very helpful in controlling your weight as well as eliminating hunger.
Isn’t this a high-fat diet?
When it comes to fat, there are two things to keep in mind. The first is fat and the other is fat. Even if you consume a lot of useful fats such as olive oil, you will still be overweight. The fat found in olive oil and nuts falls into the category of unsaturated fats, but consuming too much can lead to overweight.
Final word
The Mediterranean diet as we have mentioned many times, there is no definite definition, but overall, the Mediterranean diet has a relatively low percentage of animal meat and seafood and Mediterranean are used instead of animal meat. You can find various recipes for Mediterranean cuisine by doing a simple internet search.
If you are not keen on fish, you can add very small amounts of meat to your meals, but you should not overdo it. You also need to replace olive oil instead of regular oils. Olive oil and olive oil are one of the main foundations of the Mediterranean diet. Studies in mice have shown that uncompressed fat and light olive oil in the gastrointestinal tract combine with nitrate in fresh vegetables and produce nitric acid that lowers blood pressure.
Researchers have studied the effect of fatty nitric acid on these animals using genetically engineered mice. It has been shown to lower blood pressure by stopping an enzyme called hydrolase epoxide (hydrolysis). The researchers believe that since the same enzyme is present in the human gastrointestinal tract, its effect on the human body will be similar. This explains why the Mediterranean diet, although it contains a variety of fats, is generally a healthy diet.
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