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Written by SOT.COM.AL 23 Maj 2022
Nutritionist Albana Daka spoke this Monday in the column "Abc of health" in the morning show about the importance of the Mediterranean diet. Dr. Albana said that the Mediterranean diet helps prevent a number of diseases such as heart, brain and some types of cancer.
"It prevents a number of diseases. If we have a good diet, we start a Mediterranean diet at an early age, we can prevent heart disease, hypertension, stroke. It also prevents osteoporosis, which starts at menopause.
There are many studies showing that it prevents bowel and breast cancer diseases. It is dominated by foods of plant origin, vegetables, fruits, whole grains by integrating meats in moderation. White meat and fish should be given priority.
Red meat no more than twice a week. Spices should be given priority by lowering the salt level. By integrating spices in the kitchen, the sense of salt is significantly reduced. Olive oil should be taken but in moderation. "Dairy products should be in moderate quantities, " said Dr. Albana.
She further added that the Mediterranean diet also helps in good diabetes management. " It manages well when diabetes is diagnosed because they are carbohydrates with low glycemic index. There is a 40-65 percent percentage of complex carbohydrates obtained from vegetables and fruits.
Fiber, which is a priority of the digestive system, is also obtained. This makes us have a healthy third system, we have up to 15 percent protein. This diet is dominated by plant proteins, which are legumes present in winter and summer. We have an endless color regime.
From a psychological point of view, it is beautiful to the eye and even more so to taste receptors. It is rich in antioxidants, which have a great contribution to the body because they reduce free radicals and keep the body healthy. "But the quantity must also be monitored ," said Dr. Albana.