{"id":18118,"date":"2022-04-12T20:06:06","date_gmt":"2022-04-12T20:06:06","guid":{"rendered":"http:\/\/ahelth.com\/?p=18118"},"modified":"2022-03-28T00:02:03","modified_gmt":"2022-03-28T00:02:03","slug":"the-mediterranean-diet-dos-and-donts-comprehensive-guide","status":"publish","type":"post","link":"https:\/\/ahelth.com\/es\/the-mediterranean-diet-dos-and-donts-comprehensive-guide\/","title":{"rendered":"Dieta mediterr\u00e1nea: qu\u00e9 hacer y qu\u00e9 no hacer (gu\u00eda completa)"},"content":{"rendered":"<p><span style=\"vertical-align: inherit;\"><span class=\"\" style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span class=\"\" style=\"vertical-align: inherit;\">Dieta mediterr\u00e1nea: qu\u00e9 hacer y qu\u00e9 no hacer (gu\u00eda completa)<\/span><\/span><\/span><\/span><\/p>\n<div>\n<figure id=\"attachment_437820\" class=\"wp-caption aligncenter\" aria-describedby=\"caption-attachment-437820\"><noscript><img fetchpriority=\"high\" decoding=\"async\" loading=\"eager\" class=\"first-post-img wp-image-437820 size-full\" src=\"https:\/\/static.dailymedicalinfo.com\/2021\/06\/\u062d\u0645\u064a\u0629-\u0627\u0644\u0628\u062d\u0631-\u0627\u0644\u0645\u062a\u0648\u0633\u0637-1.jpg\" alt=\"Mediterranean cuisine\" width=\"600\" height=\"350\"\/><\/noscript><figcaption id=\"caption-attachment-437820\" class=\"wp-caption-text\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">cocina mediterranea<\/span><\/span><\/span><\/span><\/figcaption><\/figure>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Encontrar una dieta que no da\u00f1e tu salud no es dif\u00edcil, solo lee el siguiente art\u00edculo porque es tu gu\u00eda de la dieta mediterr\u00e1nea que beneficiar\u00e1 primero a tu salud, y luego a tu vida.<\/span><\/span><\/span><\/span><\/p>\n<h2 id=\"section-1\" style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u00bfQu\u00e9 es la dieta mediterr\u00e1nea?<\/span><\/span><\/span><\/span><\/h2>\n<p style=\"direction: rtl;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">La cocina mediterr\u00e1nea (cocina mediterr\u00e1nea <\/span><\/span><\/span><\/span><em><span dir=\"ltr\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">)<\/span><\/span><\/span><\/span><\/span><\/em><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> es la dieta tradicional de los pa\u00edses mediterr\u00e1neos como Grecia, Croacia e Italia, y esta dieta tambi\u00e9n es conocida por promover la salud del coraz\u00f3n, la p\u00e9rdida de peso y el riesgo de c\u00e1ncer y enfermedad de Alzheimer.<\/span><\/span><\/span><\/span><\/p>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">La caracter\u00edstica m\u00e1s importante de esta dieta es que incluye frutas, verduras, frutos secos, cereales integrales y pescados y mariscos frescos, y reduce la carne, los l\u00e1cteos y sus derivados, lo que ayuda a perder peso y mantener una buena salud con los dem\u00e1s, y disfrutar de todo.<\/span><\/span><\/span><\/span><\/p>\n<h2 id=\"section-2\" style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u00bfQu\u00e9 alimentos est\u00e1n permitidos en la dieta mediterr\u00e1nea?<\/span><\/span><\/span><\/span><\/h2>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Los alimentos de la dieta mediterr\u00e1nea var\u00edan entre verduras, frutas y carnes blancas, pero con nosotros conocer\u00e1s m\u00e1s sobre los alimentos permitidos en esta dieta:<\/span><\/span><\/span><\/span><\/p>\n<ul style=\"text-align: right;\">\n<li style=\"direction: rtl;\"><strong><span style=\"vertical-align: inherit;\"><span class=\"\" style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Frutas y verduras:<\/span><\/span><\/span><\/span><\/strong><span style=\"vertical-align: inherit;\"><span class=\"\" style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> como frijoles y papas.<\/span><\/span><\/span><\/span><\/li>\n<li style=\"direction: rtl;\"><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Frutos secos y semillas:<\/span><\/span><\/span><\/span><\/strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> como nueces y semillas de girasol.<\/span><\/span><\/span><\/span><\/li>\n<li style=\"direction: rtl;\"><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Productos integrales:<\/span><\/span><\/span><\/span><\/strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> por ejemplo, pan y pasta hechos de cebada, avena y trigo.<\/span><\/span><\/span><\/span><\/li>\n<li style=\"direction: rtl;\"><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Pescados y mariscos varios:<\/span><\/span><\/span><\/span><\/strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> como salm\u00f3n y mariscos.<\/span><\/span><\/span><\/span><\/li>\n<li style=\"direction: rtl;\"><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Grasas insaturadas saludables:<\/span><\/span><\/span><\/span><\/strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> por ejemplo, aguacate y aceite de oliva virgen extra.<\/span><\/span><\/span><\/span><\/li>\n<li style=\"direction: rtl;\"><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Carnes blancas:<\/span><\/span><\/span><\/span><\/strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> como el pollo.<\/span><\/span><\/span><\/span><\/li>\n<li style=\"direction: rtl;\"><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Hierbas y especias: Para<\/span><\/span><\/span><\/span><\/strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> a\u00f1adir sabor a la comida.<\/span><\/span><\/span><\/span><\/li>\n<li style=\"direction: rtl;\"><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Agua:<\/span><\/span><\/span><\/span><\/strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> La bebida m\u00e1s popular y necesaria en la dieta mediterr\u00e1nea.<\/span><\/span><\/span><\/span><\/li>\n<\/ul>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span class=\"\" style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Mientras sigue una dieta mediterr\u00e1nea, coma mariscos al menos dos veces por semana y use aceite de oliva en lugar de mantequilla y otros aceites cuando cocine.<\/span><\/span><\/span><\/span><\/p>\n<h2 id=\"section-3\" style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Alimentos prohibidos en la dieta mediterr\u00e1nea<\/span><\/span><\/span><\/span><\/h2>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Para sacar el m\u00e1ximo partido a la dieta mediterr\u00e1nea, limita al m\u00e1ximo los siguientes alimentos y bebidas:<\/span><\/span><\/span><\/span><\/p>\n<ul style=\"text-align: right;\">\n<li style=\"direction: rtl;\"><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Leche o derivados l\u00e1cteos:<\/span><\/span><\/span><\/span><\/strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> como huevos, yogur, queso, nata y sus derivados.<\/span><\/span><\/span><\/span><\/li>\n<li style=\"direction: rtl;\"><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Carnes rojas y procesadas:<\/span><\/span><\/span><\/span><\/strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> como cordero, chorizo \u200b\u200by ternera.<\/span><\/span><\/span><\/span><\/li>\n<li style=\"direction: rtl;\"><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Dulces y vino:<\/span><\/span><\/span><\/span><\/strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> Puedes reemplazar los dulces por frutas.<\/span><\/span><\/span><\/span><\/li>\n<li style=\"direction: rtl;\"><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Mantequilla:<\/span><\/span><\/span><\/span><\/strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> Se debe sustituir por aceite de oliva natural elaborado a partir de aceitunas verdes.<\/span><\/span><\/span><\/span><\/li>\n<\/ul>\n<h2 id=\"section-4\" style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Beneficios de la dieta mediterr\u00e1nea<\/span><\/span><\/span><\/span><\/h2>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Hay muchos beneficios de esta dieta que quiz\u00e1s no conozcas y tambi\u00e9n te sorprender\u00e1 saber que:<\/span><\/span><\/span><\/span><\/p>\n<h3 id=\"section-4-1\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">1. Dieta saludable para el coraz\u00f3n<\/span><\/span><\/span><\/span><\/h3>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">La dieta mediterr\u00e1nea ayuda a promover la salud del coraz\u00f3n y el movimiento de los vasos sangu\u00edneos y reduce el riesgo de diversas enfermedades en el sistema circulatorio, como la presi\u00f3n arterial alta y sus problemas y los ataques card\u00edacos.<\/span><\/span><\/span><\/span><\/p>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Los estudios han demostrado que la prevalencia de enfermedades cardiovasculares en los pa\u00edses del sur de Europa es del 2:10 %, mientras que en los pa\u00edses del norte de Europa es del 10:18 %, debido a los diferentes h\u00e1bitos alimentarios.<\/span><\/span><\/span><\/span><\/p>\n<h3 id=\"section-4-2\"><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">2. Dieta mediterr\u00e1nea y c\u00e1ncer<\/span><\/span><\/span><\/span><\/strong><\/h3>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span class=\"\" style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Esta dieta ayuda a reducir el riesgo de la mayor\u00eda de los tipos de c\u00e1ncer, incluido el c\u00e1ncer de mama, porque contiene menos carne roja e incluso alimentos elaborados con cereales integrales.<\/span><\/span><\/span><\/span><\/p>\n<h3 id=\"section-4-3\"><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">3. Dieta mediterr\u00e1nea y diab\u00e9ticos<\/span><\/span><\/span><\/span><\/strong><\/h3>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">La dieta mediterr\u00e1nea mejora los niveles de az\u00facar en sangre, especialmente en personas con diabetes tipo 2, ayuda a perder peso y mejora el colesterol en sangre, ya que la dieta incluye alimentos vegetales y menos carnes rojas e hidratos de carbono.<\/span><\/span><\/span><\/span><\/p>\n<h3 id=\"section-4-4\"><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">4. Reducir el riesgo de enfermedad de Alzheimer<\/span><\/span><\/span><\/span><\/strong><\/h3>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">La dieta mediterr\u00e1nea reduce el riesgo de enfermedad de Alzheimer, problemas de memoria y demencia.<\/span><\/span><\/span><\/span><\/p>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Adem\u00e1s, los beneficios de la dieta mediterr\u00e1nea incluyen tratar el dolor articular, retrasar el envejecimiento y ayudarte a mantenerte joven por m\u00e1s tiempo; <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Debido a que contiene alimentos antioxidantes, evite comer alimentos enlatados y grasas da\u00f1inas que causan muchas infecciones y problemas de salud.<\/span><\/span><\/span><\/span><\/p>\n<h3 id=\"section-4-5\" style=\"direction: rtl;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">5 <\/span><\/span><\/span><\/span><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Dieta para ayudar a dormir<\/span><\/span><\/span><\/span><\/strong><\/h3>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Estudios recientes en personas mayores de 65 a\u00f1os que segu\u00edan la dieta mediterr\u00e1nea demostraron que dorm\u00edan adecuadamente y dorm\u00edan m\u00e1s que antes, y los resultados mostraron que este patr\u00f3n de alimentaci\u00f3n reduce el insomnio y acorta el sue\u00f1o interrumpido.<\/span><\/span><\/span><\/span><\/p>\n<h2 id=\"section-5\" style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Dieta mediterranea para adelgazar.<\/span><\/span><\/span><\/span><\/h2>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">La dieta mediterr\u00e1nea fomenta el consumo de una variedad de alimentos saludables ricos en fibra, verduras, frutas y prote\u00ednas, y limita la ingesta de alimentos procesados \u200b\u200by az\u00facares hipercal\u00f3ricos, todo lo cual ayuda a reducir el aumento de peso y la acumulaci\u00f3n de grasa corporal. .<\/span><\/span><\/span><\/span><\/p>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">As\u00ed lo constat\u00f3 uno de los estudios realizados para evaluar la eficacia de la dieta mediterr\u00e1nea en la prevenci\u00f3n del riesgo de enfermedad cardiovascular.<\/span><\/span><\/span><\/span><\/p>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Se encontr\u00f3 que las personas que siguieron esta dieta perdieron un poco m\u00e1s de peso en comparaci\u00f3n con la dieta baja en grasas. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Tambi\u00e9n tuvieron el aumento m\u00e1s peque\u00f1o en el tama\u00f1o de la cintura en comparaci\u00f3n con la dieta baja en grasas.<\/span><\/span><\/span><\/span><\/p>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Otros estudios tambi\u00e9n han relacionado la dieta mediterr\u00e1nea con el mantenimiento de un peso saludable para ni\u00f1os y mujeres embarazadas.<\/span><\/span><\/span><\/span><\/p>\n<h3 id=\"section-5-1\" style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u00bfC\u00f3mo te ayuda la dieta mediterr\u00e1nea a perder peso?<\/span><\/span><\/span><\/span><\/h3>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">La dieta mediterr\u00e1nea te ayuda a adelgazar, porque la dieta se compone de frutas, verduras, pescado, carnes blancas y alimentos elaborados con cereales integrales, adem\u00e1s de la actividad f\u00edsica junto con la dieta, te ayuda a adelgazar.<\/span><\/span><\/span><\/span><\/p>\n<h2 id=\"section-6\" style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">recetas dieta mediterranea<\/span><\/span><\/span><\/span><\/h2>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Aqu\u00ed hay un ejemplo de una receta, un plan y una comida de la Dieta Mediterr\u00e1nea de 7 d\u00edas:<\/span><\/span><\/span><\/span><\/p>\n<h3 id=\"section-6-1\" style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">s\u00e1bado<\/span><\/span><\/span><\/span><\/h3>\n<p style=\"direction: rtl;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Huevos fritos, tostadas integrales, tomates asados \u200b\u200by, para obtener m\u00e1s calor\u00edas, puede agregar otro huevo o unas rebanadas de aguacate a su tostada.<\/span><\/span><\/span><\/span><\/p>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">2 tazas de ensalada mixta de vegetales con tomates cherry, aceitunas, aceite de oliva y vinagre, pan integral y \u00bd taza de hummus.<\/span><\/span><\/span><\/span><\/p>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Una pizza integral con salsa de tomate, verduras a la parrilla y queso bajo en grasa para rematar, y para obtener calor\u00edas adicionales agregue un poco de pollo, at\u00fan o pi\u00f1ones a su pizza.<\/span><\/span><\/span><\/span><\/p>\n<h3 id=\"section-6-2\" style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">domingo<\/span><\/span><\/span><\/span><\/h3>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Una taza de yogur griego, media taza de frutas como ar\u00e1ndanos, moras o mandarinas picadas, y para m\u00e1s calor\u00edas, puedes agregar un cuarto de taza de almendras o nueces.<\/span><\/span><\/span><\/span><\/p>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Un s\u00e1ndwich integral con verduras asadas como berenjena, calabac\u00edn, pimientos y cebollas, y para aumentar las calor\u00edas, puede agregar hummus o aguacate al pan antes de agregar los rellenos.<\/span><\/span><\/span><\/span><\/p>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Se puede cocinar medio pescado o salm\u00f3n al horno con ajo y pimienta negra como potenciador del sabor, as\u00ed como papas fritas con aceite de oliva y ajo.<\/span><\/span><\/span><\/span><\/p>\n<h3 id=\"section-6-3\" style=\"direction: rtl;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">lunes<\/span><\/span><\/span><\/span><\/h3>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Cubra una taza de avena integral con canela, d\u00e1tiles y miel, luego cubra con frutas bajas en az\u00facar como bayas y algunas almendras ralladas (opcional).<\/span><\/span><\/span><\/span><\/p>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Frijoles blancos hervidos con especias como laurel, ajo, comino y una taza de berros con salsa de aceite de oliva, tomates, pepinos y queso feta.<\/span><\/span><\/span><\/span><\/p>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">1\/2 taza de pasta integral con salsa de tomate, aceite de oliva y verduras asadas, adornada con 1 cucharada de queso parmesano.<\/span><\/span><\/span><\/span><\/p>\n<h3 id=\"section-6-4\" style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">martes<\/span><\/span><\/span><\/span><\/h3>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Dos huevos con pimientos, cebollas y tomates, cubiertos con un cuarto de aguacate.<\/span><\/span><\/span><\/span><\/p>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Anchoas tostadas en aceite de oliva sobre tostadas integrales con una pizca de jugo de lim\u00f3n, servidas con 2 tazas de ensalada tibia de repollo al vapor y tomates.<\/span><\/span><\/span><\/span><\/p>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">2 tazas de espinacas al vapor con una pizca de jugo de lim\u00f3n y hierbas, m\u00e1s 1 alcachofa escalfada con aceite de oliva, ajo en polvo y sal.<\/span><\/span><\/span><\/span><\/p>\n<h3 id=\"section-6-5\" style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">mi\u00e9rcoles<\/span><\/span><\/span><\/span><\/h3>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Una taza de yogur griego con canela y miel, luego mezclado con una manzana picada y almendras ralladas.<\/span><\/span><\/span><\/span><\/p>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Una taza de quinoa con piment\u00f3n, tomates secos y aceitunas con garbanzos, tomillo y migas de queso feta o aguacate (opcional).<\/span><\/span><\/span><\/span><\/p>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Una taza de repollo al vapor con tomates, pepinos, aceitunas, jugo de lim\u00f3n y parmesano y una raci\u00f3n de sardinas a la plancha con rodajas de lim\u00f3n.<\/span><\/span><\/span><\/span><\/p>\n<h3 id=\"section-6-6\" style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">jueves<\/span><\/span><\/span><\/span><\/h3>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Dos rebanadas de pan tostado integral, cubiertas con queso suave como ricotta, fresco o queso de cabra, luego ar\u00e1ndanos picados o higos para darle dulzura.<\/span><\/span><\/span><\/span><\/p>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Una taza de vegetales mixtos con tomates, pepinos y un trozo de pollo a la parrilla con un chorrito de aceite de oliva y jugo de lim\u00f3n.<\/span><\/span><\/span><\/span><\/p>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Agregue algunas verduras asadas al horno, alcachofas, zanahorias, calabacines, berenjenas, batatas, tomates, aceite de oliva y hierbas espesas antes de fre\u00edrlos con una taza de cusc\u00fas de trigo integral.<\/span><\/span><\/span><\/span><\/p>\n<h3 id=\"section-6-7\" style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">el viernes<\/span><\/span><\/span><\/span><\/h3>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Agregue una taza de avena integral con canela, d\u00e1tiles y jarabe de arce, luego agregue algunas frutas bajas en az\u00facar como bayas o moras.<\/span><\/span><\/span><\/span><\/p>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Ponemos los calabacines cocidos, la calabaza, las cebollas, las papas, luego en salsa de tomate con un poco de hierbas.<\/span><\/span><\/span><\/span><\/p>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Una taza de verduras de hoja verde como berros o espinacas con tomate, aceitunas, aceite de oliva y una peque\u00f1a porci\u00f3n de pescado blanco.<\/span><\/span><\/span><\/span><\/p>\n<h2 id=\"section-7\" style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Efectos secundarios de la dieta mediterranea<\/span><\/span><\/span><\/span><\/h2>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Los beneficios de la dieta mediterr\u00e1nea son numerosos, pero puede haber algunos negativos, que son los siguientes:<\/span><\/span><\/span><\/span><\/p>\n<ul style=\"text-align: right;\">\n<li style=\"direction: rtl;\"><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Deficiencia de hierro:<\/span><\/span><\/span><\/span><\/strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> las fuentes de alimentos ricas en hierro no deben descuidarse e incluirse en su dieta para que el nivel de hierro en su cuerpo no disminuya.<\/span><\/span><\/span><\/span><\/li>\n<li style=\"direction: rtl;\"><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Deficiencia de calcio:<\/span><\/span><\/span><\/span><\/strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> Cuando reduce la ingesta de productos l\u00e1cteos y sus derivados, puede desarrollar deficiencia de calcio.<\/span><\/span><\/span><\/span><\/li>\n<li style=\"direction: rtl;\"><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Aumento de peso :<\/span><\/span><\/span><\/span><\/strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> si bien lo ayudar\u00e1 a perder peso, comer grasas saturadas como las nueces y el aceite de oliva puede aumentar su peso.<\/span><\/span><\/span><\/span><\/li>\n<\/ul>\n<p style=\"direction: rtl; text-align: right;\"><span style=\"vertical-align: inherit;\"><span class=\"\" style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Despu\u00e9s de conocer la dieta mediterr\u00e1nea, sus beneficios y posibles perjuicios, as\u00ed como sus recetas, te recomendamos que compruebes su compatibilidad con tu estado de salud antes de seguirla, y te deseamos que sigas con salud y bienestar.<\/span><\/span><\/span><\/span><\/p>\n<\/div>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">.<\/span><\/span><\/span><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dieta mediterr\u00e1nea: qu\u00e9 hacer y qu\u00e9 no hacer (gu\u00eda completa) cocina mediterranea Encontrar una dieta que no da\u00f1e tu salud no es dif\u00edcil, solo lee el siguiente art\u00edculo porque es tu gu\u00eda de la dieta mediterr\u00e1nea que beneficiar\u00e1 primero a tu salud, y luego a tu vida. \u00bfQu\u00e9 es la dieta mediterr\u00e1nea? La cocina mediterr\u00e1nea &hellip;<\/p>\n","protected":false},"author":1,"featured_media":17204,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[28],"tags":[17240,17234,17235,17244,17238,17246,17243,17248,17236,17241,17242,17239,17245,17237,17233],"class_list":["post-18118","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sin-categorizar","tag-blasphemous-trofeo-dieta-mediterranea","tag-como-hacer-dieta-low-carb","tag-como-hacer-una-dieta-para-adelgazar","tag-dieta-ancestral-mediterranea","tag-dieta-keto-mediterranea","tag-dieta-mediterranea-es","tag-dieta-mediterranea-alimentos","tag-dieta-mediterranea-beneficios-es","tag-dieta-mediterranea-ejemplos","tag-dieta-mediterranea-pdf","tag-dieta-mediterranea-semanal","tag-dieta-mediterranea-vs","tag-dieta-paleolitica-vs-dieta-ancestral-mediterranea","tag-ejemplo-de-dieta-mediterranea","tag-que-es-la-dieta-mediterranea"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Dieta mediterr\u00e1nea: qu\u00e9 hacer y qu\u00e9 no hacer (gu\u00eda completa) - the health<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/ahelth.com\/es\/the-mediterranean-diet-dos-and-donts-comprehensive-guide\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Dieta mediterr\u00e1nea: qu\u00e9 hacer y qu\u00e9 no hacer (gu\u00eda completa) - the health\" \/>\n<meta property=\"og:description\" content=\"Dieta mediterr\u00e1nea: qu\u00e9 hacer y qu\u00e9 no hacer (gu\u00eda completa) cocina mediterranea Encontrar una dieta que no da\u00f1e tu salud no es dif\u00edcil, solo lee el siguiente art\u00edculo porque es tu gu\u00eda de la dieta mediterr\u00e1nea que beneficiar\u00e1 primero a tu salud, y luego a tu vida. \u00bfQu\u00e9 es la dieta mediterr\u00e1nea? 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