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Mediterranean diet in Polish how to use local alternatives
Table of Contents
1. The basics of the Mediterranean diet
Its continued popularity is due to its combination of health benefits and the enjoyment of eating when consumed. The basis of the Mediterranean diet is its high intake of fruits and vegetables, which provide the body with essential vitamins, minerals and fiber. Olive oil replaces other fats, especially the animal model, and is valued for its anti-inflammatory properties and its effect on improving lipid profile. Regular consumption of fish and fruits of the mediterranean diet allows the family to provide high-quality seafood proteins and fatty acids essential for heart health and overall healthy lifestyle.2. The exact recommendations of the Mediterranean diet
In addition to the basic principles, the creators of the Mediterranean diet have precisely defined the recommended quantities of individual products in order to reap the full health benefits.3. In the case of the manufacturer, the following information shall be provided:
Each meal should include 12 servings of fresh vegetables and fruits, one serving of whole grain cereals with a small addition of oil and herbs and spices. As an additional source of healthy fats, it is recommended to consume 1 2 servings each day of nuts and olives.4. In a week's time
These detailed guidelines allow for a balanced intake of all the necessary nutrients while enjoying the rich flavours of Mediterranean cuisine (L. 24 eggs, which are an excellent source of protein and essential vitamins. 2 portions of plant seeds of pulses providing plant protein and fiber.?? 2 portion of fish and seafood as a source of proteins and fatty acids. up to 2 servings of white meat, which is an easy source of omega-3 protein. Up to 2 serving of red meats, which can simultaneously be processed to a maximum of meats.5. The Mediterranean diet in Polish
The use of local substitutes will not only preserve and benefit from the principles of the Mediterranean diet, but also support local production and reduce the carbon footprint associated with food imports. Adapting the Mediterranean Diet to Polish conditions need not be difficult, especially with the availability of many local products that fit perfectly into the rules of this way of nutrition. Olive oil, although readily available, can be substituted for olive oil, which is equally rich, and locally produced carbohydrates are also available.6. The Mediterranean is in Polish
The onion and garlic are extracted from the skin. In a deep-fried pot, heat the oil well, add the onion, and fry for about 10 minutes on a small fire, to be glazed. In the pot, add garlic sliced and fried for a while. After that, add tomatoes and erythritol. Add the remaining beans and cook for another 2 minutes. Serve with brown rice or corn baking. Ingredients (for 2 servings): 450 g of brown garlic (3 g of bone) 400 g of sugar (medium season of processing), 240 g of red pepper (sand red peppers), ?? 240g of red fructose (g of bone), ̇ 2 g of fat (g), ̊ 4 g of white pepper, 2 g, ̇ 10 g of olive oil (up to 14 g), 2 10 1 g, 10 g, 4 g, 2 g and 10 g: 14 g, 1 g of powdered pepper juice, 2 ̇ 1 g (g) ̇ 4 5
