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How to eat to grow older – March 16, 2019



Poor languages ​​say that the secret of the longevity of English Queen Elizabeth II, 92, in four cocktails which the monarch allegedly takes daily. However, this widespread rumor, which was rejected, among other things, by the one who was the official cook of Buckingham Palace for 11 years, Darren McGrady, is nothing but another myth in a long list of foods and drinks that She gives a miraculous power of prolonging life . Experts never tire of the warning that there is no magic formula. In fact, the trick to live more and better is even easier. You just need to follow a particular diet: the Mediterranean.

According to the World Health Organization, Mediterranean nutrition, along with Nordic food, This is one of the most beneficial for health. However, due to the difficulties, new habits of consumption and working obligations, few respect the food plan at nominal value.

Mediterranean diet, good for the brain and heart.

Mediterranean diet, good for the brain and heart.

According to a study published in The British Medical Journal, it is necessary to respect every step as a way of feeding This can help us delay aging.

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Mediterranean plan is more than just a sample of food, is a set of skills, knowledge, practices and traditions that go from landscape to table, "says Isabel Bartumeu, dietary nutritionist of the Mediterranean Diet Foundation. So much so that UNESCO declared in 2010 the Intangible Heritage of Humanity. Bertome, what our grandparents and grandparents once used to wear, "was the one who set the lands of the Mediterranean basin on the axis of longevity." At this point, it is legitimate to ask where exactly the ability to prolong life is coming true.

Sesame or sesame. Photo: Istock

Sesame or sesame. Photo: Istock

According to Dr. Ramona Estruch, Senior Consultant at the Internal Medicine Department at Clinic de Barcelona, "The key lies in a set of foods that make up the Mediterranean diet and contain nutrients with an antioxidant and anti-inflammatory base. As she explains, these two properties are those that "prevent chronic diseases, such as diabetes, cancer, cardiovascular or neurodegenerative problems". Therefore, aging is more tolerant and, he says, "life continues".

Chickpea pasta Photo: Istock

Chickpea pasta Photo: Istock

Despite their multiple benefits, fashion and socioeconomic fluctuations have led to the gradual abandonment of the eating habits of the generations that preceded our own. Consequences are visible. "Obesity is a major epidemic of the 21st century, and cardiovascular disease continues to be the leading cause of death", remembers Bertome. However, eating the Mediterranean diet is far from being difficult. Here are some suggestions so you can redirect your diet to a healthier lifestyle.

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Nita and its nutrients. Photo: Istock

Nita and its nutrients. Photo: Istock

Negotiating the catalog of recommendations is olive oil, which should be the main – but only one, grease supplement. "If it's extra virgin, it's better," says Estruch. It is interested in Mediterranean gastronomic customs, this food rich in monounsaturated fatty acids has cardioprotective properties.

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Fish is another major food of the Mediterranean diet. Photo: Istock

Fish is another major food of the Mediterranean diet. Photo: Istock

In the second step of what does not cease to be a pyramid, we find foods of plant origin. Fruits, vegetables, legumes and nuts – must be the base pillar every day. Dr. Estruch points out that it is always always desirable that this product be close, especially that the nuts have no salt and they are not baked.

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Bread and cereal food, such as pasta, rice or cereal, t They also play an important role in everyday habits, because they are a powerful source of energy. All this without forgetting dairy products, especially yogurt and fresh cheese; that the diet is fully balanced.

The benefits of olive oil increase when consumed as part of a Mediterranean diet.

The benefits of olive oil increase when consumed as part of a Mediterranean diet.

Although there are different opinions about it what quantities should be taken, the egg can not be missed in the scheme of the Mediterranean way of life.

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In the same way, food of animal origin can not be excluded. While the Mediterranean diet guidelines advise on the high consumption of blue fish, it is recommended to relaxRed meat meals one or two days a week. In that sense, experts argue that this is fundamental, but surplus can have the opposite effects.

Fruits and vegetables, legumes, cereals, fish, olive oil and moderate wine consumption are the basis of a Mediterranean diet.

Fruits and vegetables, legumes, cereals, fish, olive oil and moderate wine consumption are the basis of a Mediterranean diet.

Moderately frequent, wine is located. "It's a traditional drink that is served during meals and enhances the protective effect of Mediterranean nutrition," says Dr. Estruch. Although beer is trying to get into the list, it has not yet reached the antioxidant properties of the wine (red).

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As to whether it is necessary to ban any kind of food, experts say "You do not have to demonize anyone." But they add that, if possible, the consumption of processed products, industrial pastries or soft drinks is reduced to a maximum. After all, suppress what our ancestors did not have.

Source: La Vanguardia

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