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mediterranean diet weight loss
without question the single mosthealthful way to eat that we have seen throughout the world is a diet call the mediterranean diet and now you'veheard about it you probably have heard that maybe even some of the ingredients that younormally use our mediterranean style ingredients butwhat exactly is the mediterranean diet.
mediterranean diet weight loss, as you can see here on the mediterraneanpyramid this looks a little different from the typicalamerican diet pyramid. at the bottom there are cereals.grains bread and pasta rice potatoes and then as you move upthe pier the pyramid you'll see that
more use is made up vegetables and fruits then we find in our pyramidand a whole section on oil particularly olive oil. smalleramounts of cheese and yogurt fish and what you don't see a lot of arered meats. small amounts of sweets at the top ofthe pyramid. if you look at the typical mediterraneandiet foods you'll see some foods that we have in this country in in the united statesand we make regular use of and some that we don't.
for example, breads and pasta but, couscous and polenta we eat a little bitof not as much. you'll see that olives are themain type of fruit along with tomatoes. vegetables some that are similar to usto the ones that we use and others that are a bit more esoteric a bit different. we have to look for them legumes and nuts are are very frequently used inmediterranean foods. fish poultry and again red-meats only a smallamount. now why is it that the mediterraneandiet is such a healthful diet.
well it comes down to a number of reallykey studies. on this slide you will see four of those studies but the real important one thatbegan in 1986 was an ancel keys study from theuniversity of minnesota school of public health what keys did was he followed nearly13,000 randomly selected men from seven countries united states, japan italy greece the netherlands finland and yugoslavia and what he found wasparticularly in the mediterranean
regions of the world greece and italy where vegetables grains fruits beans andfish were the main ingredients heart diseasewas found to be rare but in those countries where peoplefill their plates with meats and cheese and other foods high in saturated fatsuch as the united states and particularly finland the rates of heart disease werevery high. we follow that with another study. a famous study in the journal of theamerican medical association called the
hale project, we found that after 10years of looking at mortality from all causes, the number one factorthat was associated more than any other factor with a person's mortality was this.adherence to mediterranean diet. it ranked evenabove alcohol use, physical activity, and smoking so whatwe're beginning to see is that the mediterranean diet hassomething in it. it's not particularly healthy in in every sense a bit but it there issomething about its ingredients
that appear to be protective. there'snothing magical about it but something that science is beginning to show us iseffective at preventing against certain diseasesthat lead to mortality. three things i'd like tofocus on today. first wine believe it or not wine is helpful we know that itincreases high-density lipoprotein the good cholesterol that you have in yourbody. but it also slows the production of achemical that can produce and bring about thefirst step toward heart disease
and to feel in one. in addition to see inthe slide there is a 57 percent lower risk of lungcancer in those people who regularly drinkmoderate amounts of wine. and there's a 50 percent chance of developing prostate cancer and those folks who we drink those menwho drink 8 glasses of wine per week. in addition to that wefind that even when rats are given wne itprevents weight gain doesn't add to weight gain. the particular variety that seems to bethe most potent
at preventing at having the most resveratol which is the ingredient we believe is the anti-oxidant that helps wine do this, than any otherwine is cabernet sauvignon , the reddest of all of the wines. the typical use would be five ouncesper glass and we find that wine buyersthose people who buy wine it typically wind up buying otherhealthful foods. olive oil in addition is used regularlythroughout the mediterranean pyramid in the mediterranean parts ofthe world.
and we find it the this also seems tonot only protect against cardiovascular diseasebut also in one study lowered blood pressure inindividuals and protected against dna damage in women. and finally tomato sauce you know that's a big part in themediterranean diet. lycopene the anti-oxidant with in tomato saucetends to protect against damage too many different parts of the body. theinteresting thing about tomato sauce is also
that as you cook it the more viscous itgets the thicker it gets it it doesn't break down the lycopene it actually enhances the antioxidants within tomato sauceso it is more helpful as you cook it. as you're going to thethe aisles are the shopping center and you're goingthrough trying to pick out which foods might be the most helpful for you.consider those foods that are high in themediterranean diet list. those who is that are at the base themediterranean pyramid and that means look for olive oils. look for wines
and look for even having a glass of redwine once in a while. tomatoes is essentiallyare part of the picture and if you if you have a chance to getfresh fruits and vegetables. this is what the mediterranean diet isall about.
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