Domů Tělo & Zdraví Hubnutí Co je středomořská dieta? Plán na hubnutí číslo 1 ...

Co je středomořská dieta? Plán na hubnutí číslo 1 5/5 (1)

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Co je středomořská dieta?

Středomořská dieta je tradiční stravovací styl, který se vyznačuje konzumací potravin bohatých na zdravé tuky, čerstvé ovoce a zeleninu, celozrnné produkty a mírnou konzumací masa a mléčných výrobků.

Tato dieta zahrnuje hojné použití olivového oleje, který je zdrojem zdravých mononenasycených tuků. Také se doporučuje konzumace ryb a dalších mořských plodů, které jsou bohaté na omega-3 mastné kyseliny, prospěšné pro srdce a cévy.

Středomořská dieta je plánem na hubnutí číslo 1 v letošním roce a její účinky na zdraví jsou dobře zdokumentovány. Studie ukazují, že tato strava může snižovat riziko srdečních chorob, cukrovky typu 2 a dokonce i některých druhů rakoviny.

Zaměření na čerstvé a neupravené potraviny, které jsou bohaté na vitamíny, minerály a antioxidanty, dělá z této diety vyvážený a zdravý jídelní plán pro každého. Je to skvělá volba pro ty, kteří chtějí zlepšit své stravovací návyky a získat zdravou váhu.

[highlight]TIP: Pokud potřebuješ opravdu zhubnout podívej se na top Českou dietu [/highlight]

 

Pokud vás vždy zajímal humbuk kolem středomořské stravy a její přínos pro zdraví, už nemusíte hledat dál. Mluvili jsme s odborníkem a provedli pro vás výzkum, takže můžete zvážit, zda začít s letošním plánem hubnutí č. 1.

Mnozí se vysmívají myšlence diety, ale středomořská strava je chutná. A to je pro vás dobré. Tento stravovací plán je plný celozrnných výrobků, čerstvých ryb, zeleniny, ořechů a ovoce. Vaše jídla nebudou obsahovat mnoho červeného masa a zcela vyloučíte přidané cukry a rafinované potraviny. Středomořská strava je velmi zdravý způsob stravování a života. Pro ty, kteří dříve dodržovali přísnou dietu a museli sledovat kalorie, sacharidy a jídla, to bude jistě osvěžující změna. A co je na tom nejlepší? Dodržováním středomořské diety můžete snížit riziko mnoha chronických zdravotních problémů (včetně cukrovky 2. typu, některých druhů rakoviny a srdečních onemocnění) – a dokonce i svou hmotnost! Je to skutečně celkové osvěžení životního stylu. Čtěte dál a dozvíte se o středomořské dietě více.

středomořská dieta – Co je středomořská dieta?

zdravé středomořské potraviny avokádo kapusta ovoce ořechy olivový olej ryby vejce semena

Jezte tohle, ne tohle! mluvil s Lisa Young, Ph.D., RDN, autorka knihy Konečně plná, konečně štíhlá, odborníka na výživu v soukromé praxi a člena naší lékařské odborné rady, aby vykreslil přesnější obraz MedDiet a jejích klíčových zásad. Young nám říká: „Středomořská dieta se zaměřuje na celozrnné a minimálně zpracované potraviny. Strava zahrnuje konzumaci zeleniny, celozrnných obilovin, ovoce, luštěnin a zdravých tuků. Omezuje konzumaci červeného masa a místo něj zařazuje ryby, které obsahují omega-3 mastné kyseliny, příležitostně drůbež a mléčné výrobky včetně jogurtů a nezpracovaných sýrů. Hlavním zdrojem tuků by měl být olivový olej a různé bylinky a koření používané pro ochucení.“

Celkově tato dieta klade důraz na vaše celkové stravovací návyky, které se skládají z čerstvých, sezónních položek, spíše než abyste dodržovali přísný režim. V podstatě se jedná o poměrně flexibilní – a přitom neuvěřitelně zdravý – způsob stravování.

středomořská dieta – Klíčové složky středomořské stravy:

Co jíst

olivy kalamata

Při přípravě nákupního seznamu je nezbytné vybírat potraviny rostlinného původu, zdravé tuky, některé mléčné výrobky, drůbež a ryby. Můžete si dopřát i víno – jen udržujte jeho konzumaci na mírné úrovni. Až tedy příště vyrazíte do obchodu, nezapomeňte se zásobit následujícími položkami:

  • Ovoce
  • Zelenina
  • Luštěniny
  • Vejce
  • Celozrnné produkty
  • Drůbež
  • Ryby
  • Ořechy
  • Olivový olej
  • Jogurt
  • Sýr

středomořská dieta – Čemu se vyhnout

Stejně jako při každé dietě, i při středomořské dietě byste se měli vyvarovat určitých potravin. Patří mezi ně následující:

  • Zpracované oleje
  • Sodík
  • Nasycené tuky
  • Potraviny s vysokým obsahem cukru
  • Vysoké množství červeného masa

Zdravotní přínosy středomořské stravy

Většina lidí drží dietu, protože chce zhubnout. Nelze však popřít zdravotní výhody plynoucí ze shazování nadbytečných kilogramů a dodržování středomořské diety.

Tato strava je spojena se sníženým rizikem vzniku srdečních onemocnění, která jsou první příčinou úmrtí u žen i mužů, a to jak u žen, tak u mužů. Centra pro kontrolu a prevenci nemocí (Centers for Disease Control and Prevention) (CDC) uvádí. Kromě toho, výzkum prokázal, že středomořská strava může snížit riziko mrtvice.

Pokud se chystáte otěhotnět, může být tato dieta po konzultaci s lékařem také rozumnou volbou. Středomořská dieta může zlepšit plodnost a být velmi výživným způsobem stravování během těhotenství.

A v neposlední řadě, podle údajů z studie zveřejněno v JAMA International Medicine, může MedDiet prodloužit váš život. Výzkum ukazuje, že ti, kteří dodržují MedDiet, mají menší pravděpodobnost předčasného úmrtí na rakovinu, KVO a všechny příčiny.

Středomořská dieta a hubnutí: Může vám MedDiet pomoci zhubnout?

Podle Younga může být MedDiet velmi účinná, pokud jde o hubnutí. Zdůrazňuje: „Zaměřuje se na celozrnné a minimálně zpracované potraviny, které jsou bohaté na živiny a pomáhají zvýšit pocit sytosti a snížit celkový příjem kalorií. Potraviny v dietě zahrnují potraviny bohaté na vlákninu, které pomáhají udržet si pocit sytosti delší dobu, čímž se udržuje zdravá váha a předchází přejídání. Protože dieta zahrnuje zdravé tuky, omezuje nasycené a transmastné tuky, aby se zlepšilo zdraví kardiovaskulárního systému.“ Kromě toho dieta snižuje záněty, protože potraviny, které jíte, jsou nabité minerály, vitaminy, antioxidanty a vlákninou, které jsou klíčové pro udržení dobrého zdraví.

středomořská dieta – Stravování venku

Stravování venku může být při dietě opravdovým bojem. Při dodržování středomořské diety to však nemusí být, protože pro vás máme několik užitečných tipů. Každý si může vybrat – dokonce i v oblíbených restauračních řetězcích. Například řecký salát v Panera Bread je plný čerstvé zeleniny, jako jsou olivy kalamata, římský salát a feferonky. Navíc má jen 400 kalorií! Pokud máte rádi lososa, zajděte si do Applebee’s na grilovaného lososa, který má pouhých 260 kalorií, nebo si objednejte lososa Glaze-Dragon v TGI Fridays s jasmínovou rýží a zeleninou. Pro milovníky kuřecího masa nabízí Panda Express kuřecí prsa s fazolkami, která mají jen 190 kalorií.

Nejnáročnější částí diety je začít. Jakmile si vyberete plán, který dokážete dodržet, je klíčová důslednost. Středomořská dieta je tak populární, protože můžete jíst mnoho běžných potravin, což z ní činí neuvěřitelně udržitelný způsob života.

 

dieta

Co je středomořská dieta?

Středomořská dieta je stravovací plán, který se zakládá na jídelních návycích obyvatel Středomoří. Tato dieta je považována za jeden z nejzdravějších a je oblíbená mezi lidmi z celého světa, kteří chtějí zlepšit své stravovací návyky a udržet se ve formě.

Plán na hubnutí číslo 1 v letošním roce

Středomořská dieta je považována za plán na hubnutí číslo 1 v letošním roce. Její zaměření na konzumaci čerstvého ovoce a zeleniny, celozrnných potravin, luštěnin, olivového oleje a ryb je ideální pro dosažení a udržení zdravé váhy.

[highlight]TIP: Pokud potřebuješ opravdu zhubnout podívej se na top Českou dietu [/highlight]

Podívejte se, jak funguje dieta:

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Kategorie – hubnutí a zdravý životní styl

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