حمية البحر المتوسط بالتفصيل | ميديترينيان دايت

1. حفنة من المُكَسَّرَات
2. قطعة من الفاكهة
3. جزر صغير مع حمص
4. التوت المشكِل
5. ثمرات العنب
6. الزبادي اليوناني
7. بيض مسلوق مع الملح والفلفل
8. شرائح التفاح مع زبدة اللوز
9. شرائح الفلفل مع الجواكامولي
10. الجبن مع الفاكهة الطازجة
11. البودنغ مع بذور الشيا

1. اختر السمك أو الأغذية البحرية كطبق أَصِيل.
2. طهي طعامك بزيت الزيتون البكر الممتاز.
3. اختر خبز الحبوب الكاملة بزيت الزيتون بدلًا من الزبدة.
4. أضف الخضار إلى طبقك.

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حبوب ومكملات حمية البحر المتوسط

تجارب حمية البحر المتوسط

1. The Complete Mediterranean Cookbook: 500 Vibrant, Kitchen-Tested Recipes for Living and Eating Well Every Day
2. Ottolenghi Flavor: A Cookbook
3. Ottolenghi Simple: A Cookbook
4. The 30-Minute Mediterranean Diet Cookbook: 101 Easy, Flavorful Recipes for Lifelong Health
5. Ottolenghi Test Kitchen: Shelf Love: Recipes to Unlock the Secrets of Your Pantry, Fridge, and Freezer: A Cookbook
6. The Complete Mediterranean Cookbook Gift Edition: 500 Vibrant, Kitchen-Tested Recipes for Living and Eating Well Every Day
7. The Mediterranean Diet for Beginners: The Complete Guide - 40 Delicious Recipes, 7-Day Diet Meal Plan, and 10 Tips for Success

1. Ballarini, T., Melo van Lent, D., Brunner, J., Schröder, A., Wolfsgruber, S., Altenstein, S., Brosseron, F., Buerger, K., Dechent, P., Dobisch, L., Duzel, E., Ertl-Wagner, B., Fliessbach, K., Freiesleben, S. D., Frommann, I., Glanz, W., Hauser, D., Haynes, J. D., Heneka, M. T., … Wagner, M. (2021). Mediterranean diet, alzheimer disease biomarkers and brain atrophy in old age. Neurology. https://doi.org/10.1212/wnl.0000000000012067

2. Barrea, L., Donnarumma, M., Cacciapuoti, S., Muscogiuri, G., De Gregorio, L., Blasio, C., Savastano, S., Colao, A., & Fabbrocini, G. (2021). Phase angle and Mediterranean diet in patients with acne: Two easy tools for assessing the clinical severity of disease. Journal of Translational Medicine, 19(1). https://doi.org/10.1186/s12967-021-02826-1

3. Castro-Quezada, I., Román-Viñas, B., & Serra-Majem, L. (2014). The Mediterranean diet and nutritional adequacy: A Review. Nutrients, 6(1), 231–248. https://doi.org/10.3390/nu6010231

4. Davis, C., Bryan, J., Hodgson, J., & Murphy, K. (2015). Definition of the Mediterranean diet; a literature review. Nutrients, 7(11), 9139–9153. https://doi.org/10.3390/nu7115459

5. Esposito, K., Kastorini, C.-M., Panagiotakos, D. B., & Giugliano, D. (2011). Mediterranean diet and Weight Loss: Meta-analysis of randomized controlled trials. Metabolic Syndrome and Related Disorders, 9(1), 1–12. https://doi.org/10.1089/met.2010.0031

6. Ho, K. Y., Veldhuis, J. D., Johnson, M. L., Furlanetto, R., Evans, W. S., Alberti, K. G., & Thorner, M. O. (1988). Fasting enhances growth hormone secretion and amplifies the complex rhythms of growth hormone secretion in man. Journal of Clinical Investigation, 81(4), 968–975. https://doi.org/10.1172/jci113450

7. The impact of the Mediterranean diet on the cognitive functioning of Healthy Older Adults: A systematic review and meta-analysis. (2017). Advances in Nutrition. https://doi.org/10.3945/an.117.015495

8. Jimenez-Torres, J., Alcalá-Diaz, J. F., Torres-Peña, J. D., Gutierrez-Mariscal, F. M., Leon-Acuña, A., Gómez-Luna, P., Fernández-Gandara, C., Quintana-Navarro, G. M., Fernandez-Garcia, J. C., Perez-Martinez, P., Ordovas, J. M., Delgado-Lista, J., Yubero-Serrano, E. M., & Lopez-Miranda, J. (2021). Mediterranean diet reduces atherosclerosis progression in coronary heart disease: An analysis of the CORDIOPREV randomized controlled trial. Stroke, 52(11), 3440–3449. https://doi.org/10.1161/strokeaha.120.033214

9. Lăcătușu, C.-M., Grigorescu, E.-D., Floria, M., Onofriescu, A., & Mihai, B.-M. (2019). The Mediterranean diet: From an environment-driven food culture to an emerging medical prescription. International Journal of Environmental Research and Public Health, 16(6), 942. https://doi.org/10.3390/ijerph16060942

10. Martín-Peláez, S., Fito, M., & Castaner, O. (2020). Mediterranean diet effects on type 2 diabetes prevention, disease progression, and related mechanisms. A Review. Nutrients, 12(8), 2236. https://doi.org/10.3390/nu12082236

11. Martínez-González, M. A., Gea, A., & Ruiz-Canela, M. (2019). The Mediterranean diet and Cardiovascular Health. Circulation Research, 124(5), 779–798. https://doi.org/10.1161/circresaha.118.313348

12. Mentella, Scaldaferri, Ricci, Gasbarrini, & Miggiano. (2019). Cancer and mediterranean diet: A Review. Nutrients, 11(9), 2059. https://doi.org/10.3390/nu11092059

13. Nissensohn, M., Román-Viñas, B., Sánchez-Villegas, A., Piscopo, S., & Serra-Majem, L. (2016). The effect of the Mediterranean diet on hypertension: A systematic review and meta-analysis. Journal of Nutrition Education and Behavior, 48(1). https://doi.org/10.1016/j.jneb.2015.08.023

14. Petersson, S. D., & Philippou, E. (2016). Mediterranean diet, cognitive function, and dementia: A systematic review of the evidence. Advances in Nutrition, 7(5), 889–904. https://doi.org/10.3945/an.116.012138

15. Rubio-López, N., Llopis-González, A., Picó, Y., & Morales-Suárez-Varela, M. (2017). Dietary calcium intake and adherence to the Mediterranean diet in Spanish children: The aniva study. International Journal of Environmental Research and Public Health, 14(6), 637. https://doi.org/10.3390/ijerph14060637

16. Sleiman, D., Al-Badri, M. R., & Azar, S. T. (2015). Effect of mediterranean diet in diabetes control and cardiovascular risk modification: A systematic review. Frontiers in Public Health, 3. https://doi.org/10.3389/fpubh.2015.00069

17. Tosti, V., Bertozzi, B., & Fontana, L. (2017). Health benefits of the Mediterranean diet: Metabolic and Molecular Mechanisms. The Journals of Gerontology: Series A, 73(3), 318–326. https://doi.org/10.1093/gerona/glx227

18. Tricò, D., Moriconi, D., Berta, R., Baldi, S., Quinones-Galvan, A., Guiducci, L., Taddei, S., Mari, A., & Nannipieri, M. (2021). Effects of low-carbohydrate versus Mediterranean diets on weight loss, glucose metabolism, insulin kinetics and β-cell function in morbidly obese individuals. Nutrients, 13(4), 1345. https://doi.org/10.3390/nu13041345

19. Zuraikat, F. M., Makarem, N., St-Onge, M.-P., Xi, H., Akkapeddi, A., & Aggarwal, B. (2020). A Mediterranean dietary pattern predicts better sleep quality in US women from the American Heart Association Go Red for Women Strategically Focused Research Network. Nutrients, 12(9), 2830. https://doi.org/10.3390/nu12092830