The Mediterranean Diet
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Not only olive oil, but also legumes, fish and red wine make the Mediterranean diet so healthy. Following these dietary guidelines should reduce the risk of cancer, cardiovascular disease and diabetes.
What is it? Â
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The Mediterranean diet is based on the diet of residents around the Mediterranean in the early 1960s. Various studies showed that these population groups were less likely to develop various diseases at the time. Nowadays, however, they don't eat the Mediterranean as healthy anymore. Nowadays they too eat too much fast food and not enough fiber and fruit.
How does it work?
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By adjusting your diet to this Mediterranean model, you will get less saturated fat, more healthy fiber, carbohydrates and an abundance of antioxidants.
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
What should you do?
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To follow this diet you have to balance your nutrition. For this you determine the glycemic index value of foodstuffs. The book 'The Mediterranean Diet' can help you with this.
For whom?
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The Mediterranean diet is suitable for everyone.
What do experts think?
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Food scientists agree that a Mediterranean diet can indeed have a positive effect on health.
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5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake -
20 minMain dishsauerkraut, sticking potato, liquid baking product, half-to-half minced, Spice meatballs, pineapple, olive oil, liquid baking product,gratin sauerkraut dish with minced meat -
40 minMain dishlemongrass, fresh ginger, Red peppers, onions, tomato cubes, fresh cod fillet, coriander, oil, ground turmeric (koenjit), coconut milk, salt,fish in creamy coconut sauce -
15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg
Advantages
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It is a complete diet that you can maintain for a long time.
Disadvantages
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That the inhabitants of the Mediterranean region were so healthy is probably not only due to nutrition. But their lifestyle probably also plays a role. They are more relaxed, take more time to eat, grow their own vegetables and herbs, and exercise more regularly. It takes considerable effort to determine what you can and cannot eat.
More info
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The book 'The Mediterranean Diet' by the Greek doctor Fedon A. Lindberg helps you compose menus, choose products and thus improve your health. The effectiveness of a diet depends on many factors. Losing a lot of weight quickly is never wise, so avoid the so-called crash diets. If you revert to his or her old diet, you will quickly regain the lost kilos. People who are seriously overweight (BMI> 30) are better off consulting a dietitian for a tailor-made diet than following a diet independently.
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20 minMain dishTasty vine tomato, (olive oil, fresh basil, onion, garlic, Parmigiano Reggiano, zucchini spaghetti, pumpkin spaghetti, mini buffalo mozzarella,lukewarm pumpkin and zucchini spaghetti -
15 minSide dishtraditional olive oil, curry powder, wheat flour, coconut milk, sambal oelek, chicken broth tablet, water, fresh mango,curry sauce with mango -
30 minMain dishtraditional olive oil, lean ground beef, frozen Mexican wok vegetables, salsa sauce mild, taco shell, grated young cheese, creme fraiche,Mexican vegetable in tacos -
95 minMain dishmaize chicken, lemon, coarse sea salt, pepper, extra virgin olive oil, garlic, thyme, zucchini, tomatoes (small to), black olives without pit,provençal chicken with zucchini and tomatoes