Spanish Recipes

The diet is responsible for the prevention of various diseases and strengthening our immune system, but poor nutrition can also be the cause of other diseases such as obesity, hypertension, diabetes, cardiovascular disease, bone and joint disorders and some cancers such as stomach cancer .

Furthermore, inadequate nutrition can lead fatigue, weakness, and even can trigger a depression. Therefore, you have to eat right and stay in the normal weight. Is achieved by providing our body with all the nutrients, energy (carbohydrates, protein and fat ) and non-energy (vitamins, minerals and water ) in an appropriate ratio .

The Mediterranean is the most widely accepted and most complete . International experts used their profits mainly to cardiovascular level . Is the case of Lyon Diet Heart Study, a trial conducted by the American Heart Association, which has proven the effectiveness of the Mediterranean diet on the rate of coronary recurrence after a first myocardial infarction .

It is characterized by a high consumption of vegetables (fruits, vegetables) legumes, nuts and grains) ; bread with wheat as a base ; olive oil as the principal fat. Eating fruits and vegetables is associated with a lower risk of cancer. These rich in fiber also help to prevent food of various types of cancer, according to the American Cancer Society, and also if they have lycopene, its action in this respect is even greater. Lycopene is a rich antioxidant plant pigment that belongs to the family of carotenoids, which is responsible for providing red fruits and vegetables such as watermelon, strawberries, cherries, red peppers or tomato .

In this type of feeding meat and fish is also included. In this sense, the blue fish is essential, since it contains omega -3. They are fatty acids also known as "essential fatty acids or essential " because the body can not manufacture for itself and are essential to ensure proper operation.

Epidemiological studies indicate that consumption of a serving of oily fish three or four times a week can reduce the risk of various diseases such as cardiovascular . This was indicated by a study published in the medical journal Hypertension : Journal of the American Heart Association. The work, whose principal investigator was Marin Strøm, Ph.D., Center for Fetal Programming at Statens Serum Institut in Copenhagen, Denmark, said that young women can reduce their risk of developing cardiovascular disease simply by eating more fish rich in omega -3 fatty acids .

It also consists of milk and dairy products, especially essential in the diet derived from women, because they contain calcium helps increase bone mass and prevent fractures in old age. Nor should we forget the nuts, rich foods a healthy type of fat, unsaturated, characterized by oleic acid (almonds and hazelnuts ) and linoleic ( peanuts and walnuts). These fatty acids are vital for the body as they help to control the levels of triglycerides and cholesterol, which become perfect partners to prevent cardiovascular disease.

They also contain different essential micronutrients to ensure optimal health . It is the case of calcium, manganese, phosphorus, selenium and zinc, all of which are necessary to preserve or enhance bone quality memory. They are also rich in vitamin C and E, powerful antioxidants that provide elasticity to the skin, strengthen our immune system and delay the action of free radicals responsible for aging substances.

On the other hand, the Mediterranean diet has also been defined as a lifestyle, not just as a balanced and healthy diet. In addition to containing the necessary ingredients cooked in a healthy way, the Mediterranean countries have other habits that contribute to the welfare of the population. Should not only what is consumed, but also a kind of efficient working life but more relaxed and often associated with social relationships around a good restaurant with a good wine . And is that many studies have shown that regular, moderate consumption of red wine helps in better blood circulation and reduces the risk of cardiovascular disease. Sunday Valiente, Secretary General of the Foundation for Research Wine and Nutrition ( FIVIN ) states that " the distinctiveness of wine health effects is given by the aromatic compounds and phenolic compounds such as resveratrol, antioxidants and polyphenols " . Just do not go overboard . Experts say about 40 grams a day (one or two glasses a day ) are sufficient . More could seriously damage health.

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This type of healthy eating have to add physical exercise regularly, walking at least 30 minutes a day and get enough sleep and managing stress . Another tip is to eat slowly, in a suitable place and whenever possible in family, because children learn by example .