Rasfat mediteranean de weekend
Rasfat mediteranean de
weekend:
Brunch cu ou fiert, masline negre, avocado, branza telemea light,
oregano, o lingurita ulei de masline extravirgin si lipie.
403,5 kcal/portie: 19,3
g proteine; 24,6 g lipide; 26,3 g carbohidrati; 2,6 g fibre.
Dieta mediteraneana este un stil de viata, mai
degraba decat o dieta sau un regim de slabire. In tarile mediteraneene se
gateste oarecum similar, cu mici deosebiri legate in special de religie, iar
preparatele au la baza anumite produse
alimentare locale precum uleiul de masline, cerealele integrale,
leguminoasele, fructele, pestele, legumele. Dieta mediteraneana se
caracterizeaza printr-un consum moderat de produse lactate si vin, 3-4 oua/saptamana si un consum
scazut de produse din carne care nu sunt din peste. Beneficiile medicale ale
dietei mediteraneene au fost descrise de Ancel Keys, profesor de anatomie si fiziologie la
Universitatea din Minnesota, specialist in biologie, biochimie si nutritie. Acesta a fost preocupat permanent de nutritie
si de influenta alimentatiei in aparitia si evolutia bolilor cardiovasculare. Ancel Keys a realizat un studiu si a demonstrat ca dieta
occidentalilor bazata pe consumul de grasimi saturate si de produse lactate a
determinat mai multe cazuri de infarct miocardic decat in populatiile din tari
ca Spania, Grecia si Italia. De exemplu, Insula Creta avea cea mai mica rata de
infarct miocardic din tarile studiate. Exista unele dovezi ca dieta
mediteraneana reduce riscul bolilor cardiace si moartea timpurie. Uleiul de masline
este principala componenta a dietei care promoveaza sanatatea, insa nu trebuie
sa uitam ca acesta, ca orice alt ulei furnizeaza 900 kcal/100 g, de aceea
trebuie consumat cu masura. Consumul
regulat de ulei de masline poate reduce mortalitatea, riscul de cancer, boli
cardiovasculare, boli neurodegenerative etc.
In 2013, UNESCO a adaugat dieta
mediteraneana in Lista patrimoniului cultural imaterial al umanitatii din
Italia, Spania, Portugalia, Maroc, Grecia, Cipru si Croatia. Un review din 2017
arata ca dieta mediteraneana ar putea conduce la un risc scazut de boli
cardiovasculare, o incidenta globala
scazuta a cancerului, bolilor neurodegenerative, diabetului, dar si o scadere a
cazurilor de decese premature. O
revizuire din 2018 arata ca dieta mediteraneana poate imbunatati starea
generala de sanatate, un risc scazut de boli netransmisibile si costuri reduse
pentru asistenta medicala.
Referinte:
1. Alberto Capatti et al., Italian Cuisine: A
Cultural History, p. 106.; Silvano Serventi and Francoise Sabban, Pasta, p.
162.
2. Davis C, Bryan J, Hodgson J, Murphy K (Nov
2015). "Definition of the Mediterranean Diet; a Literature Review".
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3. Rees, K; Hartley, L; Flowers, N; Clarke, A;
Hooper, L; Thorogood, M; Stranges, S (12 August 2013). "'Mediterranean'
dietary pattern for the primary prevention of cardiovascular disease". The
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