In the 1950s, meticulous American nutritionists Anselm and Margaret Keys drew attention to the excellent health and shape of the inhabitants of the coast. Analyzing their lifestyle, the scientists found out: it's all about nutrition rich in minerals, vitamins and antioxidants. And, despite the national characteristics, their kitchens are built on the general principle, which was called the "Mediterranean diet". How to eat right every day - we'll tell you.
Ingredients of harmony
Nutritionists believe that at the moment there is no more universal and psychologically comfortable diet in the world. The Mediterranean system allows you to eat deliciously and diversely. Its advantage is the absence of a huge list of banned products. There's even alcohol! The diet of Venus is ideal for those who have already lost weight and want to keep the weight at the reached level. But, to get rid of a decent fat stock, it will be necessary to make a lot of efforts: to eat on the system constantly, to refuse chocolate, sweets and cakes, not allowing yourself indulgences even at the birthday of a close friend.
What is the Mediterranean diet?
This is a whole food pyramid, tapering upward. At its base lie grains, the level above are legumes, fruits and vegetables, seafood. Meat products are located on the next stage. And the pyramid is crowned, of course, wine and olive oil. Vegetables, fruits, herbs. Vegetables in the Mediterranean region are eaten mostly raw and stewed. Prepare omelets with vegetables, salads, filling them with yogurt, young cheese, balsamic or wine vinegar, olive oil. Researchers have calculated: every southerner eats at least 1 kg of vegetables a day! Various kinds of cabbage, sweet pepper, tomatoes, aubergines, leeks, zucchini, zucchini and olives with olives are served on the table. But potatoes are rarely eaten here. Still popular are legumes: soups of peas, chickpeas, lentils; in salads are often added beans. And of course, no dish can do without greens and spices: marjoram, parsley, cilantro, tarragon, celery, basil, peppermint, garlic ... For dessert it is not necessary to serve cakes with cream, but fruits: grapes, oranges, peaches, pears , apples - raw or baked with nuts, honey. For breakfast it is customary to drink freshly squeezed juice, usually orange.
Cereals
A piece of coarse bread with honey or jam or a paste made of durum wheat is the favorite breakfast of the inhabitants of the Mediterranean. So it is required to eat also to you. For lunch, prepare seafood with rice - just not white polished, but brown (remember paella, risotto), seasoned with saffron.
Seafood
Perhaps, one of the main distinctive features of the Mediterranean diet is the seafood. All kinds of fish, mussels, shrimps, lobsters, squid, scallops are included in the daily menu of Greeks, Spaniards, Maltese. Seafood baked, fried on a grate or stew. Never fall in flour, and if oil is added, then quite a bit. However, the Mediterranean diet can not be considered vegetarian: the inhabitants of the coast do not refuse meat. Just eat it no more than twice a week, usually choosing dietary - chicken, rabbit, veal; mutton and pork are rarely cooked here.
Dairy
Favorites of the southern table are sour-milk products with a low percentage of fat content: yoghurt, buttermilk, soft cheeses. They are eaten separately and in different dishes. Balkan cuisine is difficult to imagine without a local kind of cheese - feta.
Olive oil
It is added almost everywhere - in salads, soups, second courses. Used alone or as part of sauces. If you have to fry, the olive is also poured into the pan. You should eat by adding only olive oil.
Wine
A glass of dry red is a great addition to a dinner or dinner. Scientists say that it is its antioxidants that strengthen the blood vessels and heart.
What is good for a Southerner, then ...
Alas, the Mediterranean food system has its drawbacks. First of all, this is, of course, the price of ingredients: after all, our seafood, except for shrimp, does not differ in cheapness. Although for the sake of justice we say that a lot of them are not necessary - according to the derived formula, they should make up 10% of the caloric content of the diet. And expensive varieties of fish can be replaced with cheaper ones, such as mackerel or herring. In addition, we often abuse alcohol, they find it difficult to confine themselves to one glass. A large amount of alcohol dulls the feeling of satiety and causes overeating.