Mediterranean diet – a tribute to fashion, or a general need for health?!

Health Tips

Over the past 60 years, the attention of the world community has been directed to the Mediterranean coast, and for good reason.

The fact is that the Mediterranean is not only magnificent beaches and azure shores, it is also an ancient region with its own food habits and traditions. For many centuries, special nutrition prolonged life and kept the inhabitants of the sunny Mediterranean coast from diseases.

The good health of Italians, Spaniards, Greeks, Cypriots and other representatives of the Mediterranean basin did not go unnoticed by researchers in the field of epidemiology. It was they who were the first to study the totality of the culinary preferences of these peoples and came to stunning conclusions. According to research results, the inhabitants of the shores of the Mediterranean are on average 30% less likely to suffer from cardiovascular diseases!

According to recent WHO reports, France, Spain, Italy and Greece are in the top seven countries with a healthy lifestyle. While Russia, for example, occupies the world leadership in diseases of the cardiovascular system and the statistics are progressing…

What is the natural relationship between heart health and the nutrition of the inhabitants of the Mediterranean revealed by nutritionists?

In the 50s of the last century, American nutritionists Anselmi and Margaret Case systematized the dietary rules of Italians, Spaniards and Greeks, proposing the concept mediterranean diet. The goal of such a nutrition system is heart and vascular health, a slim figure, improved skin condition, lowering bad cholesterol in the blood, and many other benefits. The outlook is fantastic.

But a close scientific look reduced all the fantastic arguments to one main nutritional formula, after which the Mediterranean diet was recognized “the gold standard of healthy eating“.

What secret formula opens up such high prospects for people in the form of health and beauty at the same time? After all, we all know that diet is primarily restrictions, and deprivation in the diet always entails side effects. So the Mediterranean diet is not deprivation, but enrichment. Enrichment of our habitual diet with the most valuable polyunsaturated fatty acids Omega-3.

It is the Omega-3 compound that is the very secret agent that has protected the health and beauty of the Mediterranean inhabitants for centuries. Omega-3 is included in their daily diet.

The peculiarity of Omega-3 acids is that they are not produced by our body. The body should receive them only from the outside – from the products.

Once in the body, Omega-3 fatty acids “like native ones” are introduced into our cells. They do not just affect the cellular structure, they activate their activity and accelerate numerous metabolic processes!

As a result, the work of the cardiovascular system improves and the risk of heart attacks and heart attacks decreases. There is a normalization of blood pressure (the scourge of our time), a decrease in inflammatory processes in the joints, and an increase in mental function.

Omega-3s help with skin diseases, eczema, allergies. Separately, it should be noted the ability of Omega-3 to reduce weight, due to the normalization of lipid processes. This effect is most pronounced in the abdomen (waist, sides). It is the dense fats in these places that Omega-3s undergo the fastest metabolism.

In addition, Omega-3 is a strong antioxidant that not only slows down the aging process, but also starts rejuvenating processes in the body.

So why do the inhabitants of the Mediterranean coast get enough omega-3 fatty acids, but we do not? After all, we also want a strong heart, we want to have beauty and youth that can be demonstrated until old age!

How to make up for the lack of omega-3 fatty acids?

There is a product that is the key to health Mediterranean peoples. This is a fish. However, not just fish, but its fatty varieties. They contain a large amount of Omega-3.

Doctors believe that consuming at least 600 mg of omega-3 fatty acids per day, you significantly reduce the risk of cardiovascular disease.

In relation to fish, this is, for example, 60 g of salmon, 80 g of fatty sardines or 120 g of tuna.

Of course, it is best to choose fresh rather than frozen fish, because. when frozen, it loses some of its useful properties, and if we are talking about defrosting / freezing more than twice – even more so.

Fish grown in fish farms is also not suitable as a source of Omega-3. Such fish feeds mainly on flour and compound feed, and not on plankton, as in natural marine conditions, therefore the content of fatty acids in it is very low.

As you already understood, Omega-3 acids are extremely “capricious” and “do not live in captivity.”

So what should Russian residents do, who don’t really welcome fish in their diet, but here there are such difficulties with the selection of a product. Everything is easier than it seems. The fact is that the “Mediterranean diet” is available to all residents of our country in the encapsulated form of Omega-3. This is really a salvation for our latitudes. The inclusion of these capsules in the diet allows you to provide the body with the optimal daily amount of the most valuable polyunsaturated fatty acids and, you guessed it, reduce the risk of developing heart disease.

To choose the right capsules, you need to know a few simple rules:

the higher the concentration of Omega-3 in the capsule, the less fat you will have to consume at a time, and this is an important rule.

Some manufacturers completely ignore it and recommend taking up to 10 capsules once! However, the measure is important in everything, and for the sake of this rule it is not necessary to purchase capsules, the size of which is so large that it prevents swallowing. Unfortunately, there are some. Their intake is reduced to once a day, which is good, and the amount of fat in them is normal, but they are completely inconvenient in long-term use due to swallowing difficulties! Do not sacrifice comfort, stick to the golden mean!

Exist capsules in which the optimal ratio is observed content/size. Choose capsules with a concentration of 60% Omega 3 with an average size and an elongated physiological shape. The daily intake includes two small capsules, which provides the amount of Omega-3. Such capsules are ideal for long-term use, because. meet the main criterion – “convenience-benefit”.

And, perhaps, the last reminder: the health of the heart and blood vessels, beauty and youth, a slim figure and good skin – all this is in capsules containing Omega-3 polyunsaturated fatty acids!

dietary supplement. Is not a medicine. Before use, consult with a specialist.

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