Autentyczna Dieta Śródziemnomorska: Sekrety Zdrowego Stylu Życia z Krety + Tekst z Lukami

 Dzisiaj mam dla Was coś specjalnego – wpis o autentycznej diecie śródziemnomorskiej, na podstawie ciekawego wideo, które opowiada o tradycyjnym sposobie odżywiania na greckiej wyspie Kreta. W materiale dietetyk Bill Bradley zdradza, jak naprawdę wygląda ta słynna dieta, jakie składniki są kluczowe, oraz jak różni się ona od popularnych przekonań na ten temat.

Oprócz wideo, przygotowałam dla Was tekst z lukami – idealny do ćwiczenia słownictwa związanego z dietą i zdrowym stylem życia. Dzięki temu materiałowi będziecie mogli lepiej zrozumieć zasady diety śródziemnomorskiej oraz poszerzyć swój angielski słownik.

Zapraszam do lektury i obejrzenia wideo poniżej! 🎥🍅🥗

Vocabulary list:

Registered dietitian – zarejestrowany dietetyk
Authentic Mediterranean diet – autentyczna dieta śródziemnomorska
Heart disease – choroba serca
Blog posts – wpisy na blogu
Cookbooks – książki kucharskie
Traditional breakfast – tradycyjne śniadanie
Cheese danish – serowa bułeczka
Villages – wioski
Older people – starsi ludzie
Extra virgin olive oil – oliwa z oliwek z pierwszego tłoczenia
Horta greens – zielone warzywa (horta to greckie zioła/warzywa)
Potatoes – ziemniaki
Recipe – przepis
Cup – filiżanka, szklanka (jako miara)
Vegetables – warzywa
Fruits – owoce
Servings – porcje
Greek salad – sałatka grecka
French fried potatoes – frytki
Bread – chleb
Sourdough bread – chleb na zakwasie
Whole grain – pełne ziarno
Pasta – makaron
Rice – ryż
High fat diet – dieta wysokotłuszczowa
High carb diet – dieta wysokowęglowodanowa
Misconception – błędne przekonanie
Misperception – mylne postrzeganie
Expensive – drogi
Peasant diet – dieta wiejska
Organic vegetables – warzywa organiczne
Grass-fed meat – mięso od zwierząt karmionych trawą
Budget – budżet
Health benefits – korzyści zdrowotne
Studies – badania
Heart disease – choroba serca
Diabetes – cukrzyca
Cancer – rak
Alzheimer's disease – choroba Alzheimera
Dementia – demencja
Arthritic pain – ból artretyczny
Inflammation – zapalenie
Alcohol – alkohol
Wine – wino
Moonshine – bimber
Good cholesterol – dobry cholesterol
Breast cancer – rak piersi
Meal – posiłek
Cheese – ser
Chicken – kurczak
Fish – ryba
Beans – fasola
Protein – białko
Introduce – przedstawić
Hold hands – trzymać się za ręce

Comprehension Questions:

1. What did the speaker learn about the Mediterranean diet when he went to Crete?
2. What is the main source of fat in the Mediterranean diet?
3. How much olive oil is used in Mediterranean cooking?
4. How many servings of fruits and vegetables do people in the Mediterranean diet eat each day?
5. What are some common misunderstandings about the Mediterranean diet?
6. Why is the Mediterranean diet called a “peasant diet”?
7. Can people outside the Mediterranean region get the same health benefits from this diet?
8. How is alcohol used in the Mediterranean diet?
9. Do Mediterranean meals always include meat?
10. Why is family important in the Mediterranean diet?

Discussion Questions:

1. Why do you think people have misunderstandings about the Mediterranean diet?
2. The Mediterranean diet includes a lot of olive oil, but people are still healthy. Why do you think that is?
3. Would you like to eat more vegetables if they were cooked in olive oil? Why or why not?
4. Do you think it is hard to follow the Mediterranean diet outside of the Mediterranean? Why?
5. What are the benefits of eating meals with family?
6. The Mediterranean diet includes foods like bread and pasta. How does this change what we think about “healthy” diets?
7. Do you think drinking a little alcohol with meals is healthy? Why or why not?
8. If you could add one part of the Mediterranean diet to your own meals, what would it be?
9. Do you think it’s important to buy high-quality ingredients for a healthy diet?
10. Are traditional diets, like the Mediterranean diet, healthier than modern diets? Why or why not?

Comparing the Polish and Mediterranean Diets: Traditions, Flavors, and Health Benefits

The Polish diet and the authentic Mediterranean diet differ in several ways, though they share some common elements. In Poland, traditional meals are often centered around potatoes, bread, and meat, with cabbage and root vegetables playing a significant role. On the other hand, the Mediterranean diet, especially on the island of Crete, focuses heavily on vegetables and fruits, with people consuming as many as 9 to 15 servings of these per day. This high intake of plant-based foods is typically cooked in large amounts of extra virgin olive oil, which adds healthy fats and flavor. While Poles also enjoy cabbage dishes like sauerkraut or cabbage soup, which offer some of the fermented qualities seen in Mediterranean foods, they typically don’t use as much olive oil, instead favoring lard, butter, or sunflower oil.

One major difference is the approach to heart disease. Both diets have been recognized for potential health benefits, but the Mediterranean diet is especially praised for its ability to reduce risks of heart disease, diabetes, and cancer, partly due to the use of extra virgin olive oil and plant-based meals. In Polish cuisine, traditional dishes like pierogi (dumplings) or breaded pork chops are tasty but tend to be higher in saturated fats and lower in the healthy fats found in the Mediterranean diet.

There are also some misconceptions about each diet. For instance, people sometimes assume that the Mediterranean diet is low-fat and low-carb, but in reality, it is a high fat, high carb diet that includes foods like pasta, rice, and bread. Similarly, there is a common misperception that Poles only eat hearty, meat-heavy dishes, though many modern Polish meals now incorporate more vegetables and whole grains. In Poland, bread is also an essential part of the diet, much like in the Mediterranean, but traditional Polish bread is often sourdough and made with rye, offering a different taste and texture.

In terms of costs, Polish and Mediterranean diets both originated as peasant diets, with ingredients sourced from local farms and simple methods of cooking. However, just like with the Mediterranean diet, recreating a traditional Polish diet outside Poland can be more expensive, especially when sourcing high-quality organic vegetables and grass-fed meat. In the U.S., the cost of recreating either of these diets can be a challenge, as items like extra virgin olive oil, organic cabbage, and fresh fish tend to be more costly than in their native countries.

When it comes to alcohol, there are also similarities and differences. Both Polish and Mediterranean cultures have a tradition of drinking. In Poland, vodka has historically been the drink of choice, while in the Mediterranean, it’s usually wine or sometimes moonshine. However, the role of alcohol in the diet is different; in the Mediterranean, small amounts of wine are consumed regularly with meals, which some researchers believe may offer health benefits, such as increasing good cholesterol. In Poland, alcohol is often reserved for special occasions, although traditions are evolving.

In the Mediterranean diet, meals are often centered around family and enjoyed slowly, with lots of fresh salads like the Greek salad. Similarly, Polish families gather to share meals, although the dishes themselves may be heartier, with fewer fresh ingredients and more cooked or fermented vegetables. Overall, while both diets have unique flavors and cultural significance, they offer different health benefits and reflect the lifestyles of the regions they come from.

Sauerkraut – kiszona kapusta

Lard – smalec

Teraz uzupełnij luki:

The Polish diet and the authentic _________ diet (śródziemnomorska dieta) differ in several ways, though they share some common elements. In Poland, traditional meals are often centered around _________ (ziemniaki), _________ (chleb), and _________ (mięso), with cabbage and root _________ (warzywa) playing a significant role. On the other hand, the Mediterranean diet, especially on the island of Crete, focuses heavily on _________ (warzywa) and _________ (owoce), with people consuming as many as 9 to 15 _________ (porcje) of these per day. This high intake of plant-based foods is typically cooked in large amounts of _________ (oliwa z oliwek z pierwszego tłoczenia), which adds healthy fats and flavor. While Poles also enjoy cabbage dishes like sauerkraut or cabbage soup, which offer some of the fermented qualities seen in Mediterranean foods, they typically don’t use as much olive oil, instead favoring lard, butter, or sunflower oil.

One major difference is the approach to _________ (choroba serca). Both diets have been recognized for potential _________ (korzyści zdrowotne), but the Mediterranean diet is especially praised for its ability to reduce risks of heart disease, _________ (cukrzyca), and _________ (rak), partly due to the use of extra virgin olive oil and plant-based meals. In Polish cuisine, traditional dishes like pierogi (dumplings) or breaded pork chops are tasty but tend to be higher in saturated fats and lower in the healthy fats found in the Mediterranean diet.

There are also some _________ (błędne przekonania) about each diet. For instance, people sometimes assume that the Mediterranean diet is low-fat and low-carb, but in reality, it is a _________ (dieta wysokotłuszczowa), _________ (dieta wysokowęglowodanowa) that includes foods like _________ (makaron), _________ (ryż), and _________ (chleb). Similarly, there is a common _________ (mylne postrzeganie) that Poles only eat hearty, meat-heavy dishes, though many modern Polish meals now incorporate more vegetables and _________ (pełne ziarno). In Poland, bread is also an essential part of the diet, much like in the Mediterranean, but traditional Polish bread is often _________ (chleb na zakwasie) and made with rye, offering a different taste and texture.

In terms of costs, Polish and Mediterranean diets both originated as _________ (dieta wiejska), with ingredients sourced from local farms and simple methods of cooking. However, just like with the Mediterranean diet, recreating a traditional Polish diet outside Poland can be more _________ (drogi), especially when sourcing high-quality _________ (warzywa organiczne) and _________ (mięso od zwierząt karmionych trawą). In the U.S., the cost of recreating either of these diets can be a challenge, as items like extra virgin olive oil, organic cabbage, and fresh fish tend to be more costly than in their native countries.

When it comes to _________ (alkohol), there are also similarities and differences. Both Polish and Mediterranean cultures have a tradition of drinking. In Poland, _________ (wódka) has historically been the drink of choice, while in the Mediterranean, it’s usually _________ (wino) or sometimes _________ (bimber). However, the role of alcohol in the diet is different; in the Mediterranean, small amounts of wine are consumed regularly with meals, which some researchers believe may offer health benefits, such as increasing _________ (dobry cholesterol). In Poland, alcohol is often reserved for special occasions, although traditions are evolving.

In the Mediterranean diet, meals are often centered around family and enjoyed slowly, with lots of fresh salads like the _________ (sałatka grecka). Similarly, Polish families gather to share meals, although the dishes themselves may be heartier, with fewer fresh ingredients and more cooked or fermented vegetables. Overall, while both diets have unique flavors and cultural significance, they offer different health benefits and reflect the lifestyles of the regions they come from.