Today your expert of Mediterranean Diet gives you advices of how to practice Mediterranean Diet in our daily
The fish is the first pillar for Mediterranean Diet in our daily life
The proteins that you can find in fish are high in biological value and rich in Omega-3 fats. Omega-3 fats bring in the prevention of cardiovascular diseases and in decreased of triglycerides and “bad” cholesterol in the plasma levels high benefits. For these reasons, you need to consume fish at least 3-4 times a week.
Phospholipids are in good quantity in the fish and they are important fats in the nerve function.
Pasta just at noon
The pasta is rich in starch and provides the right energy for the afternoon. In the evening the power would remain idle and affect on body weight.
WHAT IS STARCH?
Starches (bread, pasta, rice, potatoes and various cereals) are complex sugars that:
– after a good digestion will be separated into more simple sugars (called disaccharides) and after further digestion in monosaccharides that are excellent nutritional substances,
– Following a bad digestion they give origin to a fermentation making them unusable for the body as well as potentially toxic.
WHAT IS BREWING?
Is meant by “fermentation” the biochemical transformation of an organic substance due to particular micoorganismi. In the case of the wine it is made by fermentation yeasts (Saccharomiceti) working in the presence of oxygen and transform the grape sugars (glucose and fructose) into alcohol and carbon dioxide. Within the body instead fermentations take place by means of enzini and bacteria that work in an environment free from air and transform the complex sugars (polysaccharides and disaccharides) into carbon dioxide, acetic acid, alcohol and water.
These products, except water, are poisons to the body and therefore unusable.
DETAILS ON DIGESTION STARCH
The digestion of starch begins in the mouth where, by means of chewing, are decomposed into smaller particles and completely insalivated. With saliva they receive the “ptyalin” enzyme that converts them into maltose before they pass into the stomach (hence the importance of a good chewing: put down the fork between mouthfuls and of course not to have too much haste during the meal). Once in the stomach the starches must find an alkaline environment, that is, non-acidic, otherwise they are not digested properly and begin to ferment.
If the stomach there is an alkaline environment, digestion began in the mouth and can regularly continue as long as the food (called chyme) passes into the small intestine, where digestion is completed regularly.
The complex sauces we made are good but unhealthy, and so we have to use them infrequently.
WHY AMIDI SOUR?
There are two fundamental reasons:
- If starches are taken together with the animal protein (meat, fish, chicken, etc.) in the stomach it will be a strong acidity necessary for their digestion. These acids will neutralize the action of ptyalin and digestion of starch will cease completely but simultaneously begin fermentation.
- When you mix starches and sugars is secreted much saliva, but it contains no ptyalin! Therefore, it may not be their first and fundamental digestion for which the starches will ferment.
The Souring is a phenomenon, caused by bacteria, which leads to the creation of acidic substances departing from the sugars and starches. Therefore it has nothing to do with the normal digestion of food that should be accomplished by numerous enzymes. While normal digestion creates nutrient, fermentation creates poisons. Much of intestinal gas and flatulence that affect a lot of people are due precisely to these fermentations.
HOW TO OBTAIN A GOOD STARCH DIGESTION?
First, it is advisable to base our feeding on the single-pan, compound from selected starch (pasta, rice, potatoes, etc.) seasoned with sauces without animal protein or, at most, a very small presence. (Oil, pasta and grated parmesan okay, garlic pasta and olive oil with a little grated bottarga is fine, rice and peas, seasoned with olive oil is fine, saffron rice with creamed courgettes with olive oil and a little grated Parmesan cheese all right, etc.)
The starch must be always accompanied by vegetables, preferably raw, dressed with oil and salt without vinegar or lemon (excellent vinaigrette and mixed salad).
All the food in general, but particularly starch, must be well chewed before being swallowed. We should also pay close attention to mismatches. (…)
All the fresh fruit should be carefully avoided immediately after the intake of starch and should be eaten alone far from meals, preferably at breakfast or at an interlude during the day.
It’s preferable to reserve the starches at lunch and the proteins at dinner without mixing them: unfortunately this “vetoes” scheme involves the elimination from the diet of many dishes considered healthy although traditional, see lasagna or pasta with meat sauce, seafood pasta with plenty of fish sauce, bread to accompany the meat or eggs, etc.
Rules valid to practice Mediterranean Diet in our daily life
JUST STAND UP
A cup of hot water with lemon juice and possibly a little brown sugar. Where appropriate, only one packet of TROCA or Polase that provides the body with a mixture of magnesium / potassium which give vigor and energy.
Seasonal fruit (one by one grade), or: yogurt or biscuits with a little sugar and unsweetened herbal infusion.
Remember that sugars + starch create fermentation and then acidification. Therefore avoid bread and honey and bread and jam. Do not use orange juice with bread, cakes or biscuits. Remember that acid + starch create fermentation and then acidification.
Only the first dish with a side dish of raw vegetables. No fruit or dessert! Do not use vinegar or lemon juice over the salad because acids+starch produce fermentation and then acidification.
Only a second dish, alternating: chicken, goat or sheep’s cheese, eggs, yogurt, fish. Always accompanied by raw vegetables. No fruit or dessert! Do not use vinegar or lemon juice over the salad because acids+starch produce fermentation and then acidification.