We all know that diet has a great impact on health. If diet is not healthy, it is likely to suffer from high blood fat, obesity, hypertension, diabetes and other diseases. Then what kind of diet should be adopted to avoid these diseases? So today we will introduce a foreign way of healthy eating – the Mediterranean diet, Mediterranean diet is a very good way of eating. Mediterranean diet mainly refers to the southern Italy, France, Spain, Greece and other people located in the Mediterranean coast mainly in olive oil, beans, grains, fish, fruits, vegetables as the main dietary style.
Mediterranean diet.
1. Eat high-protein, low-fat foods like fish twice a week.
2. Fat should make up at most 35% of the total amount eaten, and saturated fatty acids should not exceed 7% to 8%.
3. Eat cheese, yogurt, and milk in moderation.
4. Cook with olive oil, which is high in unsaturated fatty acids, and most likely eat less animal fat.
5. Keep food simple and choose fruits and vegetables that are in season.
6. Plant foods account for a large proportion, such as nuts, beans, whole grains, vegetables, fruits, etc.
7. Drink some red wine with meals, no more than one glass for women and no more than two for men.
8. Don’t eat too much red meat. Only eat 350 to 550g a month, and if you do, choose lean meat as much as possible.
9. Substitute fresh fruit for pastries, honey, sweets, etc.
The benefits of the Mediterranean diet.
1. Improve cognitive function. People on the Mediterranean diet have been shown in several studies to experience slower cognitive decline and a lower risk of Alzheimer’s disease, as well as improvements in neurodegenerative diseases such as Parkinson’s.
2. Recent studies have shown that the Mediterranean diet can reduce the risk of cancer.
3. Prevent diabetes. The Mediterranean diet was associated with a lower risk of diabetes, mainly due to its higher dietary fiber. Nuts are rich in magnesium and contain many antioxidants, which can increase insulin sensitivity. Beans are rich in vegetable protein, which can reduce the absorption of sugars.
4. Prevent cardiovascular and cerebrovascular diseases. There are many vitamins found in plant foods, such as vegetable protein, dietary fiber, minerals, B vitamins, vitamin A, and vitamin E. The Mediterranean diet, on the other hand, is cooked mostly with olive oil, which contains antioxidants (such as beta-carotene, alpha-tocopherol and vitamin C).
Through the above understanding, the Mediterranean diet does have certain benefits to the human body, we must develop a good healthy diet in daily life, to ensure that their own health is not threatened by diet.
