Easy Guide to a Healthy Diet - MediPharma.Me

Kamis, 28 Maret 2019

Easy Guide to a Healthy Diet

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Easy Guide to a Healthy Diet - The Mediterranean diet has gained much attention as an excellent way to feed, and with sufficient reason. The Mediterranean diet has been dispensed to reduce the risk of heart disease, metabolic symptoms, diabetes, certain cancers, depression, and in older adults, limited risk of frailty, along with better mental and physical use. In January, US News and World Report dubbed it the “best diet overall” for the following year running.


What is the Mediterranean diet?

The old Mediterranean diet base on foods available in countries that border the Mediterranean Sea. The foundation for this healthy diet includes

  •     an abundance of corn foods, including fruits, vegetables, whole grains, fruits and legumes, which are minimally processed, seasonally sweet, and grown locally
  •     olive oil as the primary source of fat
  •     cheese and yoghurt, consumed daily in low to moderate amounts
  •     fish and poultry, consumed in low to reasonable quantities a few times a week
  •     red meat drank infrequently and in small fresh fruit for dessert, with sweets including added sugars or honey eaten only a few moments each week
  •     wine consumed in low to modest amounts, usually with meals.



How to produce the Mediterranean meal to your plate

How can you combine these healthy meals into your regular life? Here are some tiny changes you can make. Pick one shift every week and connect it slowly. Start with the changes you deem will be the easiest.

  •     Switch from whatever greases you use now to extra virgin olive oil. Start by working olive oil in cooking, and then try some new salad dressings including olive oil as the base. Ultimately, use olive oil in place of butter on your flatbread.
  •     Eat nuts and olives. Spend a handful of raw nuts every day as a healthy replacement for processed snacks.
  •     Add whole-grain meal or other whole grains to the meal. Select dense, chewy, farm-style loaves without added sugar or butter. Practice with bulgur, barley, farro, couscous, and whole-grain pasta.
  •     Open or end each feed with a combination. Choose crisp, dark greens and whatever legumes are in season.
  •     Add more and mixed vegetables to the list. Add an extra serving of herbs to both lunch and dinner, aiming for three to four meals a day. Try a new plant all week.
  •     Eat at molecular three servings a week of beans. Options include lentils, beans, chickpeas, and peas.
  •     Eat less meat. Choose lean fowl in moderate, 3- to 4-ounce portions. Save red meat for particular consumption or use meat as a condiment, co-occurred by lots of vegetables, as in stews, stir-fries, and soups. Eat longer fish, aiming for two to three servings a week. Both preserved and fresh fish are beautiful.
  •     Substitute wine in regulation for other alcoholic beverages. Replace beer or drinks with wine — no further than two 5-ounce glasses per day for men, and one bottle per day for women.
  •     Cut out sugary beverages. Substitute soda and juices with water.
  •     Eat less high-fat, high-sugar desserts. Poached or fresh fruit is best. Aim for three portions of fresh fruit a day. Save cakes and pastries for special occasions.
  •     Seek out the real quality of food prepared. Farmer’s markets are an excellent cause of locally raised, seasonal foods.

Finally, try to have dinner as a child as often as possible. Food as a communal, shared sense is a big part of the Mediterranean approach.
The Mediterranean all day

There are many ways to consolidate the delicious foods of the Mediterranean diet into your daily menu.

Breakfast:

  •     whole-grain bread coated with a small amount of low-fat cheese and slices of fresh tomato sprayed with a short extra virgin olive oil
  •     vegetable omelette made with fungi, spinach, and onions cooked in green oil with harsh whole-grain bread
  •     plain Greek yoghurt topped with skulls and fresh berries.

Lunch:

    Greek salad made with cut mixed greens, kalamata olives, vegetables, fresh parsley, feta cheese. Deck with extra virgin olive oil and freshly compressed lemon chickpea and farro salad by red peppers, spring onions, and green oregano, dressed with new virgin olive oil and lemon juice vegetarian pizza coated with part-skim mozzarella cheese, roasted broccoli, onions, growing peppers, and carrots.

Dinner:

    roasted vegetable kabobs with shrimp, toasted quinoa combination, and the mixed green combination with pine nuts
    chicken stir-fried in drab oil with broccoli, cauliflower, asparagus, and yellow peppers, served atop brown rice
    steamed mussels with spinach-orzo mixture and minestrone.
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