Izvori

Svaka tvrdnja u Mediteranu 8 oslanja se na objavljen izvor. Ako nešto nema izvor, nije ni napisano.

Ovo je ceo spisak, otvoren i za one koji nisu kupili. Stavljamo ga ovde zato što smatramo da plaćen proizvod o ishrani treba da pokaže na šta se oslanja. Svaka od 16 lekcija navodi i svoje izvore na kraju.

Šta je mediteranska ishrana

• Bach-Faig A. et al. Mediterranean diet pyramid today. Science and cultural updates. Public Health Nutrition, 2011. Zvanična piramida Mediterranean Diet Foundation: porcije po obroku, dnevno i nedeljno.
• Harvard T.H. Chan School of Public Health. The Nutrition Source: Diet Review: Mediterranean Diet.
• Mayo Clinic. Mediterranean diet for heart health.
• UNESCO. Mediteranska ishrana kao nematerijalno kulturno nasleđe, 2010.

Zdravstveni efekti

• Estruch R. et al. Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts. NEJM, 2018. To je PREDIMED, ponovna analiza studije iz 2013. godine: oko 30 % manje velikih kardiovaskularnih događaja.
• de Lorgeril M. et al. Mediterranean diet, traditional risk factors, and the rate of cardiovascular complications after myocardial infarction. Circulation, 1999. Poznata kao Lyon Diet Heart Study.
• Keys A. et al. Seven Countries Study, 1980.

Mršavljenje i realna očekivanja

• Shai I. et al. Weight Loss with a Low-Carbohydrate, Mediterranean, or Low-Fat Diet. NEJM, 2008. Studija DIRECT, dve godine: mediteranska je dala oko −4,4 kg, uporedivo sa niskougljenohidratnom i bolje od niskomasne.
• Mancini J.G. et al. Systematic Review of the Mediterranean Diet for Long-Term Weight Loss. American Journal of Medicine, 2016.
• Wing R.R., Phelan S. Long-term weight loss maintenance. American Journal of Clinical Nutrition, 2005. National Weight Control Registry.
• Thomas J.G. et al. Weight-loss maintenance for 10 years in the National Weight Control Registry. American Journal of Preventive Medicine, 2014.
• Opšte prihvaćen bezbedan tempo: 0,5 do 1 kg nedeljno, uz deficit od oko 500 kcal dnevno.

Zašto rezultat staje

• Hall K.D. et al. Quantification of the effect of energy imbalance on bodyweight. The Lancet, 2011. Metabolička adaptacija.
• Kreitzman S.N. et al. Glycogen storage: illusions of easy weight loss. American Journal of Clinical Nutrition, 1992.
• Bhutani S. et al. Composition of two-week change in body weight under unrestricted free-living conditions. Physiological Reports, 2017.
• Lichtman S.W. et al. Discrepancy between Self-Reported and Actual Caloric Intake and Exercise in Obese Subjects. NEJM, 1992. Potcenjivanje unosa za oko 47 % i precenjivanje aktivnosti za oko 51 %.
• Dhurandhar N.V. et al. Energy balance measurement: when something is not better than nothing. International Journal of Obesity, 2015.

Kalorijske potrebe

• Mifflin M.D. et al. A new predictive equation for resting energy expenditure in healthy individuals. American Journal of Clinical Nutrition, 1990. Formula za bazalni metabolizam koja je standard u kliničkoj praksi.

Pojedinačne namirnice

• Guillaume C. et al. Evaluation of Chemical and Physical Changes in Different Commercial Oils during Heating. Acta Scientific Nutritional Health, 2018. Stabilnost maslinovog ulja pri kuvanju.
• International Olive Council. Standardi kvaliteta maslinovog ulja.
• Aune D. et al. Whole grain consumption and risk of cardiovascular disease, cancer, and all cause mortality. BMJ, 2016.
• Ha V. et al. Effect of dietary pulse intake on established therapeutic lipid targets. CMAJ, 2014.
• Becerra-Tomás N. et al. Legume consumption and type 2 diabetes risk. Clinical Nutrition, 2018.
• EFSA. Scientific Opinion on health benefits of seafood consumption in relation to health risks associated with exposure to methylmercury, 2014.
• FAO i WHO. Report of the Joint Expert Consultation on the Risks and Benefits of Fish Consumption, 2011.
• USDA FoodData Central. Za kalorije i makronutrijente. Za lokalne namirnice kojih nema, uzima se najbliža ekvivalentna i to je označeno.

Šećer i pića

• WHO. Guideline: Sugars intake for adults and children, 2015. Slobodni šećeri ispod 10 %, idealno ispod 5 % unosa.
• Pan A., Hu F.B. Effects of carbohydrates on satiety: differences between liquid and solid food. Current Opinion in Clinical Nutrition and Metabolic Care, 2011.
• Imamura F. et al. Consumption of sugar sweetened beverages, artificially sweetened beverages, and fruit juice and incidence of type 2 diabetes. BMJ, 2015.

Alkohol

• WHO i Lancet Public Health, januar 2023. No level of alcohol consumption is safe for our health.
• IARC Monographs. Alkohol kao kancerogen iz Grupe 1.
• Stockwell T. et al. Do „Moderate" Drinkers Have Reduced Mortality Risk? Journal of Studies on Alcohol and Drugs, 2016. Greška u grupi za poređenje.
• Holmes M.V. et al. Association between alcohol and cardiovascular disease: Mendelian randomisation analysis based on individual participant data. BMJ, 2014.

Kretanje

• WHO. Guidelines on physical activity and sedentary behaviour, 2020. Od 150 do 300 minuta umerene aktivnosti nedeljno.
• Ainsworth B.E. et al. Compendium of Physical Activities. Medicine and Science in Sports and Exercise, 2011.
• Miller T. et al. Resistance training combined with diet decreases body fat while preserving lean mass. International Journal of Sport Nutrition and Exercise Metabolism, 2018.

San i stres

• Spiegel K. et al. Brief communication: Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite. Annals of Internal Medicine, 2004.
• Nedeltcheva A.V. et al. Insufficient sleep undermines dietary efforts to reduce adiposity. Annals of Internal Medicine, 2010.
• Epel E. et al. Stress and body shape: stress-induced cortisol secretion is consistently greater among women with central fat. Psychosomatic Medicine, 2000.

Ponašanje pri jelu

• Rolls B.J. et al. Provision of foods differing in energy density affects long-term weight loss. Obesity Research, 2005. Zapremina i sitost.

Opšte smernice i bezbednost hrane

• EFSA. Dietary Reference Values, uključujući 25 g vlakana dnevno za odrasle.
• WHO. Healthy diet fact sheet.
• WHO. Five keys to safer food, 2006.
• U.S. FDA. Refrigerator and Freezer Storage Chart.

Porcije rukom

Metod dlan, pesnica, šaka i palac je praktična aproksimacija, popularizovana od strane Precision Nutrition. To nije naučni standard, nego način da se jede u porcijama bez merenja na vagi. Koristimo ga zato što je jednostavan, i otvoreno kažemo da je približan.

Šta ovaj spisak ne pokriva

Za mediteransku ishranu nije dokazano da sprečava rak, leči dijabetes ili sprečava demenciju. Te tvrdnje ne iznosimo i nećeš ih naći ni u jednoj lekciji. Ako vidiš proizvod koji ih obećava, to je znak da se ne oslanja na ove izvore.