Nutricia Zdrava hrana
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Vaše mesto za zdravu ishranu

Mediteranska ishrana

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Autor: Dr. Slobodanka Babić, 17.02.2009.

Poznato je da se narodi mediterana dugovečni. Pored umerene klime i manje stresnog načina života, jedan od najvažnijih faktora dugovečnosti je i ishrana karakteristična za ovo podneblje. Ova ishrana obiluje omega 3 masnim kiselinama, svežim povrćem bogatim vitaminima, mineralima i vlaknima, i sa malo zasićenih masnoća.
Mediteranska ishrana


Naučne studije o ishrani su pokazale da posle niza godina lutanja i zabluda u pogledu pravilne ishrane, mediteranska ishrana predstavlja tipični model zdrave ishrane, u kojoj preovlađuju namirnice na bazi punog zrna žita, maslinovog ulja, dosta voća i povrća, ribe, živinskog i ćurećeg mesa.

To je uravnotežena, raznovrsna, niskokalorična  ishrana u kojoj su zastupleni složeni ugljeni hidrati, belančevine i masti, ali sa naglašenošću na nezasićene omega 3 masne kiseline prisutne u maslinovom i ribljem ulju.

Osnovne namirnice su:

  • Crni hleb od punog zrna žita, kukuruzni, ječmeni  ili ražani, pecivo posuto susamom ili raznim drugim semenkama kao što su lan, očišćena bundeva, suncokret,
  • Maslinovo ulje koje je zahvaljujući prisustvu mononezasićenih masnih kiselina i svojim antioksidativnim svojstvima direktno  zaslužan za blagotvorne efekte  mediteranske ishrane na zdravlje i dugovečnost
  • Riba i morski plodovi
  • Sveže voće i povrće (citrusno voće, krompir, blitva, paradajz, rastan, brokoli, kupus, šargarepa
  • Mlečni proizvodi
  • Ćureće meso



Dopunski  proizvodi:

  • Crno vino
  • Beli luk
  • Integralna testenina
  • Mahunarke  


Ostali proizvodi

  • Lekovito i začinsko bilje
  • Badem, lešnik, rogač
  • Kivi


Energetski proizvodi

  • Osušeno voće - kajsija, smokva, grožđe
  • Med


Upravo zahvaljujući svim ovim  namirnicama, a posebno maslinovom ulju, kao okosnici ishrane, mediteranska ishrana je dobila epitet zdrave ishrane jer:

  • preventivno deluje na bolesti srca i krvnih sudova
  • na digestivni trakt (zeludac, jetru i creva)
  • na usporavanje starenja zbog visokog sadrzaja  antioksidanata
  • sprecava dijabet
  • povoljno deluje na mozdano tkivo
  • na kozu (zahvaljujuci likopenu sadrzanom u paradajzu)
  • preventivno u borbi protiv raka debelog creva,  prostate, dojke  i ostalih tumora

 

Nazad na: Dijete i programi ishrane

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