2nd Junior High School of Kalymnos, Dodecanese, Greece

Meat and Mediterranean Diet

kreas31Gnorizoume that in eating habits and our preferences should include kreas2proteines. This group consists mainly of foods from the meat. Unfortunately, now, regular consumption can cause damage to our health. Some types of meat containing substances in large quantities as saturated lipids, which do not offer us nutrients. Nevertheless, the protein should be consumed in moderation. After all, our aim is not to eliminate meat from our diet, but reduced consumption. For this reason there are alternatives that will follow if we can balance our diet. Such alternative foods are legumes (lentils, beans, chickpeas) and fish. These foods contain the same amounts of protein and can replace the various fatty meats. (Maria clog, A3)

The olive oil in the Mediterranean Diet

ladi2ladi1I nutritional value of olive oil is now indisputable, since it contains valuable nutrients for the body and health in general, such as vitamins, minerals, fiber, minerals and monounsaturated fatty acids. The reference to the Hippocratic Code more than sixty medicinal uses olive indicates the importance it holds. It is a product that protects against tuberculosis, rheumatism, helps in wound healing, reduces bad cholesterol, and seems to increase the good, and a shield of protection against cancer and aging.

Olive oil is the main ingredient of the food pyramid, the Mediterranean Diet, which is a model of healthy eating after prevents and treats various diseases and longevity whilst offering.

Elies antioxidants that have the oil, such as vitamin E, karotenoeeidi, located at higher levels in green olives and phenols dependent upon climatic conditions, production, storage, and ripeness of the olives are the main nutrients that have proven so important for health promotion.

Besides the antioxidant, olive oil as the main ingredient squalene, component appears to reduce the incidence of melanoma in the skin. Scientific studies on the beneficial properties of the oil, have demonstrated the positive effect on blood lipids and generally in the cardiovascular system, as well as thrombus formation and polipsi platelet aggregation, resulting in lower incidence of cardiovascular diseases.

Olive oil, however, seems to play a role in the digestion of food and absorption of nutrients, such as salada1asvestiou, iron and magnesium), and in the treatment of constipation due to slight laxative effect. The salads with fresh vegetables contain important vitamins and nutrients, many of which, such as vitamin A, D, E, K and carotenoids (beta-carotene, lycopene, lutein, etc.), which can only be absorbed by the body in sufficient quantities need to be taken with fatty background.

A survey on the rate of absorption of nutrients showed that various sauces and dressings that are rich in monounsaturated fats and usually come with various salads and roasted vegetables, seem to be the best absorbent fatty larger quantities mainly carotenoids. Oils such as rapeseed (canola) seems to have resulted in better absorption of carotenoids, suggesting that this source of lipids is a good choice for those who want and less fat, but want to improve the absorption of carotenoids from fresh vegetables.

However, the oil and in particular virgin olive oil, which contains greater amounts of monounsaturated fatty between (relative to the oils generally used in cooking), except the beneficial nutrients containing seem to promote the absorption of larger posostiton nutritional ingredient were, both green leafy vegetables, ogreece2oo and others, such as potatoes. For this reason it is recommended that the consumption and utilization, both in cooking in the raw form, as well as fatty background in salads.

We must not forget however that consumption of both oil and other types of oils, mainly rich in monounsaturated fats, should be done in moderation and not to excess. So, even with a small amount of oil, can have excellent results in terms of nutrient absorption and simultaneously an optimum selection for the maintenance of low amounts of fat in the daily diet fat. (Narli Freedom, A3)

The diet of the Greeks during the year

ospria11I diet of the ancient Greeks. The ancient Greeks ate vegetables that they grew themselves krasi2kai ate legumes such as beans and lentils. Their favorite food was fruits and nuts. All pastries made with honey and flour. Their food flavored with thyme and oregano. Also, drinking wine, always watery. Even consuming olive oil and cereals. In our time we very appreciate the diet of the ancient Greeks, which is the basis of the Mediterranean diet.

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