Μέλισσα Κίκιζας - Ζυμαρικά και Διατροφή

Pasta: An ally to a healthy diet! Pasta should be an essential ingredient to any diet, as it is one of the most important sources of carbohydrates. It has been proved that a deficiency in carbohydrates can disturb the system’s balance and increase the risk of chronic diseases. Carbohydrates (or carbs) are the main energy source of our body and their lack forces the system to produce them on its own, using the muscle proteins. According to the European Cardiovascular Institute, the consumption of slow-release carbohydrates (or “slow carbs”) should constitute 50% of our daily intake in calories. The solution for losing weight is a low-fat, low-calorie and rich in carbohydrates diet, combined of course with regular exercise! Pasta and Mediterranean Diet In the past few years, nutritionists from all around the world, recommend Mediterranean diet as the most balanced and healthy diet for our bodies. According to various statistics, residents of Greece, Southern Italy, Spain and other Mediterranean countries, suffer less from cholesterol, cardiovascular conditions and have higher average life expectancy. This was attributed to the eating habits of the Mediterranean people, whose diet is based on bread, pasta, vegetables, olive oil and fruits; while the consumption of meat is evidently lower in comparison to the respective consumption in the Northern regions of Europe.    Useful Tips

  •  Foodstuffs that we should receive on a daily basis are: cereals, pasta, rice and bread, because these are foodstuffs rich in complex carbohydrates.
  • In the context of the Mediterranean diet, we should consume between 6 and 11 micro-servings of complex carbohydrates or pasta three times per week. One micro- serving is equivalent to 50-60 grams or half a cup of boiled pasta which contains only 99 calories!
  • In contrast to sugar and other simple carbohydrates, the energy provided by pasta is released slowly and steadily and, for that reason, it constitutes a central component of the athletes’ diets, providing them with incredible and sustainable energy.
  • Pasta contains very small quantities of fat and sodium. Sodium is the element found in salt which, when highly concentrated in our bodies, can cause high blood pressure. About 40 grams of cooked pasta only contain half a gram of fat and 5 milligrams of sodium!
  • Pasta is rich in iron, calcium, phosphorus and vitamins B and E (niacin, thiamine, folic acid and riboflavin), while it contains fibers which help our bodies absorb other nutrients and contribute to satiety.
  • Pasta is not fattening! If you eat200 grams of pasta or rice for lunch or dinner, you will avoid sudden “hunger crises” and you will maintain your diet balanced. Avoid consuming pasta in excessive quantities, accompanied with greasy sauces, creams, butter, oil, eggs and other fattening foodstuff.

1.350 calories dietIf you want to lose about three kilos per month, you should follow a diet program of 1.350 calories per day. The nutritional program should consist of about 60% of carbohydrates, 18% of proteins and 22% of lipids. This means you can eat 200 grams of pasta or rice or potatoes or pulses and 80 grams of bread. Choose a diet rich in slow burning carbohydrates in order to avoid feeling hungry too often. Suggested Diet:

  • Breakfast: 30gr. wholegrain bread, 1 tea spoon of jam and a little bit of margarine, one glass of 2% fat milk
  • Snack: 1 fruit + 15 almonds
  • Lunch: 200 gr. cooked pasta of your choice with 4 spoons fat-free minced meat or red sauce and 2 spoons of grated cheese. Plenty of cucumber and tomato salad with one table spoon of olive oil
  •  Afternoon snack: One 2% fat yogurt with one spoon of honey and 5 walnuts
  • Dinner: 80 gr. (cooked) chicken, fish or meat. Plenty of green salad with 1 table spoon of olive oil and one slice of bread.

Wholegrain Pasta Wholegrain pasta, dark bread, oatmeal or even cookies with pure cereals, provide us, apart from energy (carbohydrates), with vitamin B-complex and fibers. Vitamins support the proper function of our metabolism while fibers assist our bowel’s activity. In your diet, garnish oatmeal and pasta with meat or fish. In your breakfast, prefer dark bread with a little bit of margarine and honey or a bowl of cereals and low-fat milk. The new wholegrain Melissa pasta, are destined for those of you who wish to enjoy their favourite Melissa pasta, and, at the same time to provide their bodies with 27% of their daily need for fibers. Moreover, they are produced by the whole seed of wheat and constitute a rich source of complex carbohydrate as well as a good quality of natural protein, thus providing our body with both energy and vitamins that are essential for the proper function of our metabolism.