1. Meals should be regular, and the volume of servings - moderate
Cretans eat three times a day, in a strictly allotted time. Meals are held in a relaxed and friendly atmosphere. Cretans try not to overeat, so that the body did not feel too heavy load. Products are selected according to two principles: the freshness and naturalness. Most foods make gifts of land and sea. Products affected by industrial processing, Cretans avoided. Inviolable tradition is siesta, which gives the opportunity to fully digest food and has a beneficial effect on the nervous system.
2. The presence of vegetable oils in the diet
Cretans prefer olive and canola oil. These oils provide the body with sufficient amount of omega-acids, which are vital for the health of the heart and blood vessels. Omega-acids are an important part of nerve cells and their membranes. If the body is oversaturated with some animal fats, which are the source of heavy cream, sour cream, etc., The membranes begin to lose their elasticity. However, intake of omega-acids, which are rich in vegetable oils and fish oil returns arteries and vascular resistance and, consequently, provides excellent mental health.
In addition, the Cretans seasoned with a variety of food with aromatic herbs. They improve taste, allow you to use less salt and fat, and are a good source of essential vitamins and minerals.
3. The restriction in the diet of meat
Frequent consumption of large quantities of meat means the intake of saturated fats that clog blood vessels. So you can not eat meat every day.
4. The menu should consist mainly of fruits, vegetables, legumes and cereals
These products provide balanced nutrition through an adequate intake of essential vitamins, minerals, vegetable protein and dietary fiber (fiber). Dietary fiber gives a feeling of satiety, promote good peristalsis and prevent the absorption of cholesterol. Those wishing to lose weight should definitely include in the diet of whole wheat bread. Daily serving of fruits and vegetables should be at least 400 grams, with half to be consumed raw.
Practical tips:
- Do not pick fruit and vegetables for the future. As a result, long-term storage, they lose many nutrients.
- Eat vegetables and fruits with the peel. Since it contains precisely the most valuable substances. Of course, there can peel only if the fruits and vegetables are exposed to chemicals.
- Cook for a couple, apply antioxidant knives of high quality.
5. Daily Drink 1-2 glasses of red wine a natural
Due to the content of polyphenols and tannins, red wine strengthens the cardiovascular system and protects cells from aging.
But most importantly, it is worth to learn from the Cretans, and indeed the entire Mediterranean, is the ability to live happily and in harmony with nature.