Este documento resume los principales puntos de la dieta mediterránea. 1) Es un modelo de alimentación equilibrado que proporciona placer y bienestar. 2) Estudios a largo plazo han demostrado que reduce significativamente el riesgo de enfermedades cardiovasculares y cáncer. 3) Se caracteriza por un alto consumo de frutas, verduras, cereales, aceite de oliva y pescado, y un bajo consumo de carnes rojas y procesadas.
2. LA DIETA MEDITERRÁNEA
La dieta mediterránea es un modelo de alimentación que ha demostrado ser
útil para satisfacer los valores recomendados de energía y nutrientes en
diferentes grupos de población. Aporta placer y bienestar y constituye una
parte importante de nuestra herencia cultural mundial.
3. El estudio de los siete países
Finland E
U.S.A
Holland
Finland W
Greece (Creta)
Greece (Corfu)
LA DIETA MEDITERRÁNEA Yugoslavia (Slavonia)
Yugoslavia (Dalmatia)
Italy (Crevalcore)
•15.000 sujetos
Italy (Montegiorgio)
•25 años de seguimiento
•Cuestionario dietético Yugoslavia (Velika)
•Test de riesgo cardiovascular
Japan (Kyushu)
•(97,2/1000 C)Finlanda- (38/1000 C)Creta
Saturated Monounsaturated Poliunsaturated
4. International Conference on the Diets of the Mediterranean (1993)
Cereales
Abundancia de verduras y frutas
Aceite de oliva como grasa principal
Productos lácteos en baja o moderada cantidad
Cantidades limitadas de carnes animales (Alta ingesta de pescado)
Vino en moderación y durante las comidas
6. En los comienzos
La dieta mediterránea se consideró como una
dieta protectora frente al riesgo
cardiovascular
7. Mortalidad por infarto de miocardio en países europeos en 1988 en hombres de 30-69 años
8.2
6.7
5.3
6.8
6.1
6.4
6.1
2.5
2.1
1.8
0.9
2.2
Uemura & Pisa (1988)
10. No sólo existen nutrientes sino también componentes no-nutricionales
que actúan como antioxidantes (flavonoides, etc.)
La dieta mediterránea es una dieta “funcional”
11. 40%
de los cánceres
se podrían evitar con
una dieta apropiada,
actividad física y
un peso corporal adecuado
World cancer Research Fund (1997)
12. Reduccionistas
•Se centran en determinado nutriente o alimento
•Dicen poco sobre lo que el individuo enfermo debería
comer para su recuperación
o sobre cómo prevenir el cáncer
La dieta como un “todo”
13. La obesidad es el primer factor de riesgo para el cáncer
14. IMC = Peso (kg) /altura (m2)
O besidad
Exceso de mortalidad según IMC
300
20 - 29 años
250 30 - 39 años
200
150
100
50
Bajo Medio Alto
15 20 25 30 35 40
15. Comer demasiado
Es uno de los principales factores del cáncer
El sobrepeso y la obesidad se corresponden:
con el 14% de las muertes de cáncer en hombres y del 20% en la mujer
90.000 muertes por cáncer
al año se podría evitar
16. La clave está en ingerir menos calorías,
manteniendo el volumen saciante de los
alimentos, las vitaminas, minerales y otros
nutrientes necesarios
Estudios en experimentación animal muestran una reducción del
55% de la aparición de tumores expontáneos con resticción calórica
17. International Conference on the Diets of the Mediterranean (1993)
Cereales
Abundancia de verduras y frutas
Aceite de oliva como grasa principal
Productos lácteos en baja o moderada cantidad
Cantidades limitadas de carnes animales (Alta ingesta de pescado)
Vino en moderación y durante las comidas
18. 55-60% de las calorías de la dieta provienen de carbohidratos
La dieta mediterránea es rica en carbohidratos complejos
20. •Carbohidratos simples
•Azúcares, miel
•Índice glucémico elevado, cáncer
digestivo, páncreas y colon
•Aumentan el apetito
•No te sientes lleno
•Aumentan la necesidad de tomar
más azúcares
21. •Carga glucémica baja
•Beneficiosa incluso para diabéticos
•Mitad de energía que las grasas
•Estimulan su propia termogénesis
•Un importante efecto saciante
•La glucosa es el principal nutriente de
las células
•Hambres específicas por carbohidratos
22.
23. La serotonina y la depresión
Valores disminuidos de serotonina en el sistema nervioso central se
asocian con depresión, adicción y desordenes de comportamiento
alimentario e ingesta de carbohidratos, especialmente chocolate
Dieta Hiperproteica Dieta equilibrada
3 X = (30% proteinas) (10% proteinas)
BHE
BHE
GAAN
GAAN
Triptofano Triptofano Serotonina
Serotonin
24. Chocolismo (60% de las mujeres y 30% de los hombres)
Chocolate inspira pasiones no propias de alimentos
Ataques por chocolate Mostrar es
26. Cereales
Abundancia de verduras y frutas
Aceite de oliva como grasa principal
Productos lácteos en baja o moderada cantidad
Cantidades limitadas de carnes animales (Alta ingesta de pescado)
Vino en moderación y durante las comidas
27. Sustituir postres ricos en grasas y
azúcares y bollería por frutas, excepto en
ocasiones especiales
La vitamina C aumenta la absorción de
hierro (10 veces)
Recomendaciones = 60 mg/día
(100g) Limón Naranjas Albaric. Melón Manzana Pastel de chocolate
Kcal 31 42 44 35 54 450
Agua( g) 91 42 85 87 85 -
Vit. C(mg) 53 50 9.4 32 12 -
28. ...
5 raciones diarias de verdura •Efectos anticáncer
reduce el riesgo de cáncer • Antioxidantes
•Clorofila
...
•Beta-carotenoides
•Tratamiento de obesidad
•(en alimento)
•Bajo contenido calórico
•Flavonoides
•Gran volumen
•Agua
•Fibra
•Vitaminas E y fólico
•Fibra y bacterias beneficiosa
GLUCOSINOLATOS
Reduce 50% el cáncer de mama
35% cáncer de pulmón en hombres
TOMATE Y LICOPENO
47.000 hombres
(10 o más veces por semana)
Riesgo de cáncer de próstata (50%)
29. Comparación del consumo de fruta y verdura (g/d) entre
Spanish EPIC cohort y otros estudios
700
600
500
España
400 Francia
Italia
300
USA
200 Murcia
100
0
g/day/person
30. Cereales
Abundancia de verduras y frutas
Aceite de oliva como grasa principal
Productos lácteos en baja o moderada cantidad
Cantidades limitadas de carnes animales (Alta ingesta de pescado)
Vino en moderación y durante las comidas
31. •55%-60% ácido oleico
•Vitamina E, Provit. A
•Importante protector cardiovascular
•Componentes fenólicos (Anticáncer)
Anti-obesidad
•Aumenta su volumen al calentarse
•Penetra poco en el alimento
•Aumenta la movilización de grasa
(Lipolisis)
•Aumenta la actividad de la UCP1
32. Ingesta diaria de ácidos grasos en hombres
The TRANSFAIR study
(1990-1995)
60
50
40 Dinamarca
Alemania
30
Grecia
Italia
20
España
10
0
SFA MUFA PUFA
33. Cereales
Abundancia de verduras y frutas
Aceite de oliva como grasa principal
Productos lácteos en baja o moderada cantidad
Cantidades limitadas de carnes animales (Alta ingesta de pescado)
Vino en moderación y durante las comidas
34. OSTEOPOROSIS
Cabra, oveja, camello, búfalo
Quesos
Ca Prot Fat SFA
(mg) (g) (g) (g)
Leche 120 3.3 3,6 2.6
Yogurt 120 3.8 3.8 1.8
Queso 1200 35.6 26 19
Vitamina D es anticancerígena (sol)
Grasas saturadas se asocian con cáncer
35. Cereales
Abundancia de verduras y frutas
Aceite de oliva como grasa principal
Productos lácteos en baja o moderada cantidad
Cantidades limitadas de carnes animales (pescado)
Vino en moderación y durante las comidas
36. La dieta mediterránea no es una dieta vegetariana
3
2,5
2
Cerdo
1,5 Pollo
Ternera
1 Atún
0,5
0
SFA MUFA IA IT
Elevadas cantidades de carne roja se asocian con cáncer de
colon, rectal y de pecho
37. 1972 Bang & Dyerberg
N3 series fatty acids Esquimales y Daneses
500 g/día de pescado
LDL, triglicéridos
HDL
Inhibe la agragación plaquetaria
Aumenta el tiempo de sangrado
•Disminución en el tamaño del adipocito
•Ratas alimentadas con aceite de pescado:
•Gastan más energía
•Tienen menos grasa (Baille et al, 1999
38. Cereales
Abundancia de verduras y frutas
Aceite de oliva como grasa principal
Productos lácteos en baja o moderada cantidad
Cantidades limitadas de carnes animales (Alta ingesta de pescado)
Vino en moderación y durante las comidas
39. “Acuae de la vitae”
Durante las comidas
Dos vasos al día
HDL
Resveratrol (antioxidante)
42. La Evolución del hombre, no siempre ha ido acompañada de una…
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Notes de l'éditeur
Jeriteich
But theeese ideas are rather new. At the begining of the last century the mediterranean diet was not very popular, spaniards were shorter people and our culinary practices were considered strange for other cultures specially frying in olive oil. It was thanks to Grande Covian a spanish resercher who went to Minnesota with Dr Kyes that the mediterranean diet started to be known as a healthy diet. These two reserches started a very famous study called the seven countries study which was performed and followed on 15000subjects during 25 years. Subjects were submitted to a dietary habits questionnaire and a cardiovascular medical test. The results from this study were surprising, Finland, the USA and Holland showed the highest rate of cardiovascular deseases and at the same time they had the highest intake of saturated fats.If you pay attention to this graph in red bars are represented the saturated fats, that are those fats that usually come from animals and which are solid at enviromental temperature such as butter. You can notice how the western countries have a higher intake of saturated fat while the mediterranean countries show an important intake from monounsaturated fats that are in high proporsion in olive oil. It was the first time that a food element, in this case olive oil, was considered as beneficial for health
Afterward, different researchers from all over the world joined to extract the essential elements of the Mediterranean diet from the different mediterranean countries , which includes an ab ún dance of cerals ú vegetables and fruits, olive.....
These six elements were represented in this mediterranean pyramid
And this was the beginning of the Mediterranean Diet History, it was then, when this type of diet started to be considered a cardiovascular protector diet.
This is one of the most popular studies showing the strong relationship between mediterranean cultures an low risk in cardiovascular diseases.This study was performed o n men between the ages of 30 to 69. As you can see in this slide the stroke mortality ratio in European countries were almost 5 times higher in the north of Europe than in Spain and portugal, which are Mediterranean contries.Although this study is rather old, it was done in 1988, hundreds of studies from the present day confirm these results.
However, nowadays, new aspects are comming from the Mediterranean diet. Each day new beneicial effects are discovered in the mediterranean diet. EF E CTS
The mediterranean diet has also been named as an antiaging diet due to
The existance of non-nutritional components that act as antioxidants Evidence suggests that theese components can offer protection against premature aging and delay or even reverse certain chronic diseases such as alzheimer and diabetes,, Therefore the mediterranean diet is also a “Functional diet”. During this conference I am going to highlight these new aspects of the mediterranean diet PREMACHOR
However, nowadays, new aspects are comming from the Mediterranean diet. Each day new beneicial effects are discovered in the mediterranean diet. EF E CTS
Afterward, different researchers from all over the world joined to extract the essential elements of the Mediterranean diet from the different mediterranean countries , which includes an ab ún dance of cerals ú vegetables and fruits, olive.....
Due to the fact that The mediterranean diet is recommended to prevent cardiovascular diseases and that obesity is one of the main factors in cardiovascular risk This diet is now starting to be considered in the treatment of obesity
Afterward, different researchers from all over the world joined to extract the essential elements of the Mediterranean diet from the different mediterranean countries , which includes an ab ún dance of cerals ú vegetables and fruits, olive.....
Afterward, different researchers from all over the world joined to extract the essential elements of the Mediterranean diet from the different mediterranean countries , which includes an ab ún dance of cerals ú vegetables and fruits, olive.....
Afterward, different researchers from all over the world joined to extract the essential elements of the Mediterranean diet from the different mediterranean countries , which includes an ab ún dance of cerals ú vegetables and fruits, olive.....
This is starting to be harmful for the Mediterranean diet. At the moment more than 47% of the women in Spain and in other mediterranean countries are constantly dieting. Most of these diets are unbalanced; low in carbohydrates and based in principles that are contrary to our classical Mediterranean diet: We must remember that the mediterranean diet is a complex carbohydrate-rich diet and that 55-60% Of the total calories of the diet come from this nutrient. PRINSEPOLS
The idea that people become obese with high carbohydrate diets is totally wrong. We must know that there are two types of carbohydrates those called simples, that includes sugar, honey and the foods which includes both ingredients, and the complex carbohydrates that are present in cerasals, potatos and legumes and are rich in almidon.
Is true that the simple ones may cuse hypo glaisi mia, increase hunger and the desire to eat more simple carbohydrates in a vicious cycle.
However complex carbohydrates such as fruits, vegetables, legumes and cereals their calorie content is the half of energy than fats, it is known that they are able to stimulate their own termogenesis, so they spend part of their calories in their own metabolism, and because most of these foods have a higher content of fiber they increasis saciety and have an important filling effect. We must remember that glucose is the main nutrient for all ourcells, and when oour diet has not enaugh carbohydrates we suffer from a special kind of hunger called “Specific hunger for carbohydrates), this hunger is physiological and is the
Serotonin is also called the “Hapyness hormone” Many amodern anti-depressive drugs, as Prozac, are able to increase serotonin levels
low levels of serotonin are associated with depression, addiction and obsessive-compulsive disorder, and ingestion of carbohydrates, especially chocolate. Perhaps we have suffered from these symptoms while dieting, when we follow a high protein diet, like the classical diet with chicken, meat and vegetables without bread, pottatosa an cereals, we feel nervous and sad. The explanation s the following Triptophan is the only precursor of serotonin. In a high protein diet, we have trhree times the protein amount than in a balanced diet. So there is an important competition among all the aminoacids to enter the brain, and triptophan has many difficulties. However in a balanced diet, as the mediterranean diet, the protein content is much lower and triptophan passes the brain barrier without any problems. So the serotonin content increases.
This is one of the reasons why after dieting some of us start to crave for sweets specially for chocolete in an intent to increase the serotonin leveles and finish with this specific hunger. Nowadays A 60% ofwomen and 30% for men in american recognize that they suffer from chocolism. Women have lower levels of serotonin in the brain , this is thereason why they have more problems of craving
Afterward, different researchers from all over the world joined to extract the essential elements of the Mediterranean diet from the different mediterranean countries , which includes an ab ún dance of cerals ú vegetables and fruits, olive.....
Insted of high-fat, high sugar desserts and bakery products the mediterranean diet proposes fruit as the habitual desserts. Physiologically after a meal our receptors need sweet. For this resaon dessert are usually sweet.
Vegetables are also very important
And the USA
Afterward, different researchers from all over the world joined to extract the essential elements of the Mediterranean diet from the different mediterranean countries , which includes an ab ún dance of cerals ú vegetables and fruits, olive.....
Olive oil is the star of the Mediterranean diet it had in the middle ages a religous character, it was consummed by the mediterranean population only when they were on fasting, but it was 120 days per year. It was also used for the church candels. It is the only dietary fat that is not submitted to chemical processes, and many of its propierties are due to the oleic acid content. It has also vitamin E and phenolic componds that act as antioxidants, and have a preventive actions against oxidated LDL, one of the most important factors in cardiovascular diseases. Nowadays we know that olive oil (clinical propierties) It gets into the food in a lower rate than other oils
The consumption of MUFA in Spain is one of the highest in Europe, even higher than in italy or Greece, It is a pity because I have no data of this consumption in the USA: Different studies have shown that olive oil reduces cardivascular risk because it decreases both total cholesterol and LDL and increases HDL.
Afterward, different researchers from all over the world joined to extract the essential elements of the Mediterranean diet from the different mediterranean countries , which includes an ab ún dance of cerals ú vegetables and fruits, olive.....
Dairy products are consumed in low to moderate amounts in the Mediterranean countries. Howeverthe consumption of cheese has helped to the mediterranean people to prevent osteoporosis. We have lower problems of this desease than otrers european countries because of the sun, As you know sun light is necessary to de absorbtion of Vitamin D. Chese has 10 times mpr3 calcium that meat,, but it also has ten times the content of proteins and fats,
Afterward, different researchers from all over the world joined to extract the essential elements of the Mediterranean diet from the different mediterranean countries , which includes an ab ún dance of cerals ú vegetables and fruits, olive.....
Foods of animals in limited amounts, but we must know that the Mediterranean diet is NOT a vegetarian diet: Pork and fish have been traditionally consummed in our country: This is a picture of Jamon serrano: Some studies done in our lab show that pork has a very high content in monounsaturated fat this is the reason why this meat has a very low atherogenic index: This index represents the potential capability to produce an atheroma from different foods.
The majority of omega-3 research has focused on the relationship between these fatty acids and heart disease. However nowadays we also know that Fish, on the other hand is the food with a lower thrombogenic efect: It means that it prevents the formation of thrombos or clots. Since the famous study in 1972 comparing Eskimos and Danish populations: It was observed that Eskimos had no cardiovascular diseases , while danish people showed the highest mortality rate due to infarction: Eskimos used to bleed very frequently by the nose, it was an american resercher that started to eat eskimos food and he started to blees by the nose, Then he realized that there was something in the food that makes blood more liquid: Nowadays we know that this is the fatty acid content of the fish, it has a family of fatty acids, called the n3 family which include the eicosapentaenoic and the docosaexaenoc acids that
Afterward, different researchers from all over the world joined to extract the essential elements of the Mediterranean diet from the different mediterranean countries , which includes an ab ún dance of cerals ú vegetables and fruits, olive.....
Wine in moderate quantities During the middles ages, Wine was called el acuae de la vitae which means the water of life: It was drank in substitution of water because it was very difficult to obtain potable water and it was good to prevent the hard conditions of life, the cold and especially to make you forget about your problems
Wine in moderate quantities During the middles ages, Wine was called el acuae de la vitae which means the water of life: It was drank in substitution of water because it was very difficult to obtain potable water and it was good to prevent the hard conditions of life, the cold and especially to make you forget about your problems
All these mediterranean foods together in he right proportion can have important beneficials effects on your health and may substitutes all these pills<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<