Descubra seu “fator mediterrâneo”

A dieta mediterrânea é chamada assim por se basear no que se comia originalmente nas regiões no entorno do mar Mediterrâneo, sobretudo nas ilhas do sul da Itália e na Grécia, especialmente em Greta.

Por meio de um questionário simples, os pesquisadores avaliam em que medida um participante de um experimento se alimenta com base na dieta Mediterrânea idealizada, que tem se mostrado muito saudável em vários estudos. Quanto mais pontos obtidos mais mediterrâneo é o estilo alimentar. 

Perguntas (a cada resposta, em caso afirmativo, marque 1 ponto):

P: Quando cozinha, você usa azeite de oliva como principal fonte de gordura?

R: Sim.

P: Qual é a quantidade de azeite de oliva que você consome por dia?

R: Pelo menos 4 colheres de sopa.

P: Quantas porções de legumes e verduras você come por dia? (1 porção = 200 g)

R: Pelo menos 2 (das quais, pelo menos 1 porção de legumes ou verduras crus).

P: Quantas frutas você come por dia?

R: Pelo menos 3 porções.

P: Quantas porções de carne vermelha ou processada você come por dia? (1 porção = de 100 g a 150 g)

R: Menos que 1.

P: Quantas porções de manteiga, margarina ou creme de leite (ou nata) você come por dia? (1 porção = 12 g)

R: Menos que 1.

P: Quantos refrigerantes você bebe por dia?

R: Menos que 1.

P: Quantas taças de vinho você bebe por semana?

R: Pelo menos 7 taças (de 100 ml cada, ou seja, aproximadamente uma garrafa).

P: Quantas porções de leguminosas (feijões, lentilhas, grão de bico, você come por semana? (1 porção = 150 g)

R: Pelo menos 3.

P: Quantas porções de peixe você come por semana? (1 porção = aproximadamente 150 g)

R: Pelo menos 3.

P: Quantas porções de doce você come por semana?

R: Menos que 3.

P: Quantas porções de nozes e castanhas você come por semana? (1 porção = 30 g)

R: Pelo menos 3.

P: Você dá preferência `a carne branca, como frango ou peru, em vez de vermelha, como hambúrguer e embutidos?

R: Sim.

P: Quantas vezes na semana você come Sofrito (um refogado feito de tomate, cebola, alho e azeite de oliva)?

R: Pelo menos 2 vezes.

Faça o seu teste e conte pra gente o seu resultado. De qualquer forma não existe um único caminho para uma alimentação saudável, mas vários. Isso significa que você mesmo pode,  em grande parte, montar sua própria dieta de maneira que ela fique adequada a seu organismo.

Fonte: A Bússola da Alimentação – Bas Kast

Célia

23/12/2021

*Estamos compartilhando nossas experiências mas não somos médicas ou nutricionistas. Consulte um especialista para uma orientação profissional.

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