Akdeniz diyeti nedir? En doğru Akdeniz diyeti listesi! - Gıda Hattı - Limmonata.com

Ana sayfa » Sağlık » Akdeniz diyeti nedir? En doğru Akdeniz diyeti listesi!
Akdeniz diyeti, Akdeniz’e kıyısı olan başta Fransa, Yunanistan, İtalya ve İspanya gibi ülkelerde yaşayan insanların geleneksel sağlıklı yaşam alışkanlıkları olarak özetlenebilir. Peki Akdeniz diyetinde neler yenir? Akdeniz diyeti listesi nasıl olmalı?
Gelin yakından bakalım…
Akdeniz diyeti bölgeye ve ülkeye göre değişiklik gösterse de bazı temel özellikleri aynıdır. Sebze, meyve, baklagil, kuruyemiş, tahıl, balık ve zeytinyağı gibi doymamış yağlarca zengindir. Et ve süt ürünü tüketimi ise sınırlıdır.
Başta sağlıklı bir kalp olmak üzere Akdeniz diyeti genelde ‘sağlıklı bir beslenme biçimi’ olarak nitelendirilir.
Yapılan araştırmalar Akdeniz diyetinin kalp hastalığı, tip 2 diyabet, inme, kalp krizi, erken ölüm ve diğer bazı risk faktörlerini önlemek veya bu hastalıkları yönetmek için yararlı olduğunu gösteriyor. Öte yandan kilo vermeye yardımcı olduğu da biliniyor.
Akdeniz diyetini uygulamanın tek bir yolu yok. Birçok Akdeniz ülkesi farklı gıdalar tüketiyor. Biz sizin için bu beslenmenin ana çerçevesini çizmek istiyoruz. Sizler kişisel ihtiyaç ve tercihlerinize göre küçük değişiklikler yapabilirsiniz.
Yukarıda saydığımız gruplarında şu ürünler yenebilir:
Fark ettiğiniz gibi Akdeniz diyeti hayvansal gıdaların az, bitkisel gıdaların daha çok bulunduğu bir beslenme biçimi.
Akdeniz diyeti listesi Akdeniz diyeti listesi
Aşağıda, 1 hafta boyunca uygulayabileceğiniz örnek bir Akdeniz diyeti listesini sizinle paylaşıyoruz. Ürünleri kendi tercihlerinize ve mevsimsel bulunabilirliğe göre benzer ürünlerle değiştirebilirsiniz.
Kahvaltı: Çilek ve yulaflı süzme yoğurt
Öğle yemeği: Tam tahıllı sandviç ve sebze
Akşam yemeği: Tonbalıklı ve zeytinyağlı salata. Tatlı olarak bir meyve
Kahvaltı: Kuru üzümlü yulaf
Öğle yemeği: Önceki akşamdan kalan tonbalıklı salata (Mutlaka buzdolabında saklayın!)
Akşam yemeği: Domatesli salata, beyaz peynir ve zeytin
Kahvaltı: Sebzeli, domatesli ve soğanlı omlet. Bir parça meyve
Öğle yemeği: Peynirli ve taze yeşillikli tam tahıllı sandviç
Akşam yemeği: Akdeniz lazanyası
Kahvaltı: Dilimlenmiş meyve ve kuruyemişli yoğurt
Öğle yemeği: Önceki akşamdan kalan lazanya
Akşam yemeği: Izgara somon, yanında esmer pirinç ve sebze
Kahvaltı: Zeytinyağında kızarmış yumurta ve sebze
Öğle yemeği: Çilek, yulaf ve kuruyemişle birlikte süzme yoğurt
Akşam yemeği: Izgara kuzu, salata ve fırında patates
Kahvaltı: Kuru üzümlü yulaf, kuruyemiş ve elma
Öğle yemeği: Tam tahıllı sandviç ve sebze
Akşam yemeği: Tam tahıllı, zeytinli, sebzeli ve peynirli Akdeniz pizzası
Kahvaltı: Sebzeli ve zeytinli omlet
Öğle yemeği: Akşamdan kalan pizza
Akşam yemeği: Izgara tavuk, patates ve sebze. Tatlı olarak meyve
Akdeniz diyetinde genelde kalori saymaya ve protein, karbonhidrat ve yağ gibi makro besinleri saymaya gerek yoktur.
www.nhs.uk
www.healthline.com
İ. Uğur Toprak
Galip Umut Özdil
Dyt. Neslihan Öztürk Aktepe
Fikri Türkel
Didem Tınarlıoğlu
Gıda Hattından güncel e-bülten almak için adresinizi girip kayıt olabilirsiniz.
Teşekkürler!
Abone listemize katıldınız!

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Akdeniz diyeti nedir? En doğru Akdeniz diyeti listesi! – Gıda Hattı

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