Mediterranean

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Mediterranean

Oldways, the Harvard School of Public Health, and the European Office of the World Health Organization introduced the classic Mediterranean Diet in 1993 at a conference in Cambridge, MA, along with a Mediterranean Diet Pyramid graphic to represent it visually.

This pyramid continues to be a well-known guide to what is now universally recognized as the “gold standard” eating pattern that promotes lifelong good health. It has been widely used for years by consumers, educators, and health professionals alike to implement healthier eating habits.

Mediterranean & DASH diets

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Seguir una dieta mediterránea enriquecida con frutos secos o con aceite de oliva virgen-extra aumenta las probabilidades de revertir en los cinco años siguientes el síndrome metabólico. La explicación radica en la mayor probabilidad de reducción del perímetro abdominal (cintura) o de disminución de los niveles de glucosa en sangre.

Según datos derivados del estudio PREDIMED publicados el pasado mes de Octubre en la revista CMAJ (Canadian Medical Association Journal) es probable que muchos de los alimentos propios de la dieta mediterránea reviertan el síndrome metabólico. Así, el aceite de oliva es rico en ácidos grasos monoinsaturados (MUFA) de tal manera que al sustituir la ingesta de ácidos grasos saturados por MUFA se observa una mejora del perfil lipídico y de la sensibilidad a la insulina. El consumo de aceite de oliva se asocia a un menor riesgo de desarrollar hipertensión. Los frutos secos también son ricos en MUFA, excepto las nueces que son más ricas en ácidos grasos poliinsaturados. Los frutos secos también contienen cantidades importantes de fibra, magnesio, potasio y vitaminas antioxidantes, como folato y vitamina E.

La dieta mediterránea enfatiza el consumo de frutas, verduras, legumbres y semillas por contener minerales, polifenoles y otras sustancias que combaten el estrés oxidativo, la inflamación y la resistencia a la insulina. El consumo de legumbres por ejemplo, se asocia a un mejor perfil lipídico y a controlar mejor la respuesta frente a aumentos de los niveles de glucosa e inflamación.

El estudio PREDIMED (5801 participantes, de los cuales 3707 con síndrome metabólico) destaca que la ingesta de grasas saludables puede resultar beneficiosa, mientras que el consumo de una cantidad elevada de carbohidratos puede resultar perjudicial (en las últimas décadas, se han promovido las dietas bajas en grasas y en consecuencia, la población consume mayor cantidad de carbohidratos)

Los autores concluyen que el estudio proporciona evidencia científica que demuestra que la adherencia a una dieta mediterránea sin restricción del contenido energético pero enriquecida con aceite de oliva virgen extra o con frutos secos – ambos ricos en grasas monoinsaturadas y en antioxidantes bioactivos – puede ser una herramienta muy útil para el control del síndrome metabólico en individuos con elevados riesgo cardiovascular, especialmente en personas con obesidad central y con hiperglicemia o diabetes. Las ventajas no pueden atribuirse a pérdida de peso o mayor actividad física, ya que no se observaron diferencias entre los tres grupos de individuos evaluados (dieta rica en aceite de oliva, rica en frutos secos o bien baja e grasas).

No obstante, el desarrollo de síndrome metabólico en personas que no lo presentaban al inicio del estudio fue similar en los tres subgrupos de individuos.

Enlaces:

Babio N, Toledo E, Estruch R, Ros E, Martínez-González MA, Castañer O et al. Mediterranean diets and metabolic syndrome status in the PREDIMED randomized trial.

Vinegar_MEDIAaceite-de-oliva-super   col rizada

According to a new study that was recently published in the Canadian Medical Association Journal, following a Mediterranean diet rich in nuts and extra virgin olive oil can help to reverse the problems associated with metabolic syndrome.

Metabolic syndrome is basically a precursor to diabetes—people who suffer from it are considered to have at least three of the risk factors commonly associated with it. These

olive oil from israel

factors include obesity, high blood pressure, high cholesterol and high blood glucose levels, among others. Approximately 34 percent of all adults in America have metabolic syndrome, a shockingly high amount. This is due largely to the overwhelming presence of obesity and lack of physical activity in many people’s lives.

In the study, participants followed three different diets: a low-fat diet, a Mediterranean diet featuring supplements of olive oil and a Mediterranean diet supplemented with various types of nuts. The study was conducted for an average of 4.8 years per participant.

Those people who followed either of the Mediterranean diets saw significant reductions in both obesity and blood glucose levels. Additionally, 28.2 percent of all people who followed either Mediterranean diet no longer met the criteria necessary for metabolic syndrome at the completion of the research.

The researchers also mentioned that there were not any differences between the groups in terms of exercise or weight loss strategies, meaning that the results of the survey can be attributed to the changes they made in their diets.

While there are some limitations of the study, this is yet another convincing study showing the health benefits of olive oil. Earlier studies this year have also demonstrated similar findings, including the many different benefits to the heart associated with a diet rich in extra virgin olive oil.

When you order your extra virgin olive oil from My Olive Tree, you are not only making an excellent dietary choice, but you are also helping us to further our mission work in Israel to bring the people of the region out of poverty and to help them reclaim the desert. Place your order today, and contact us for more information about our groves.

RECETAS

ENSALADA DE ARÚGULA CON LEGUMBRES SMOOTHIE DE BANANA Y CAFÉ: DELICIOSO…

PARA COMENZAR EL DÍA

INFUSIÓN DE LIMÓN CON JENGIBRE Y CÚRCUMA

Nature is very generous during the spring months and provides us with refreshing and healthy seasonal vegetables to prepare the most delicious Mediterranean recipes. We encourage you to eat and cook with spring vegetables now that they are so fresh and abundant, we certainly do!

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Artichoke Grilled with a dash of olive oil or allioli; in rice dishes stewed with orange
Asparagus Sauteed; steamed; as an omelette
Broad bean, fava bean Stewed; in salad with boiled ham when tender
Broccoflower
Broccoli Stewed with potatoes and other
vegetables
Calçot scallion Grilled with romesco sauce
Cauliflower Boiled; with potaotes; breaded and fried
Chard, Swiss chard Steamed; with rice; fried with garlic
Corn salad In salads; by itself; with lettuce
Cucumber As salad with basil; with tomatoes and olive oil; with yogurt
Fennel Seeds in pastry; bulbs stewed
Green beans Boiled; steamed and seasoned; in paella
valenciana
Green garlic In omelete; added to stews
Green pepper In salads; Majorcan trempo; with rice
Kale
Leek Stewed; grilled in broth; soup
Mushroom Sauteed; grilled with garlic and parsley; in fricassee-style stews
Pea With rice; with asparagus; in seafood paella; in stews; as vegetable accompaniment; as side dish
Romaine lettuce, cos lettuce As salad by itself and seasoned; with other raw vegetables
Scallion, green onion, spring onion In salads; as milder substitute of regular onion
Snap pea, sugar pea, sugarsnap pea, snow pea
Spinach Boiled; stewed with pines and raisins; in Catalan pizza-like coques; as omelette filling
Summer squash
Tomato In salads; as sauce; as sofregit; in samfaina, ratatouille; any kind of stew
Winter squash
Zucchini In samfaina, ratatouille; with yogurt;
slaouia
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antioxidante GI … Dr. X. NIKO MS

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