After fitness, you are not facing every day.This kind of soul grilling:What do you eat in the morning? What’s for lunch?What’s for dinner?Today Xiaobian with you.Talk about what to eat.Us News and World Report.There’s an annual comparative study of mainstream diets,Among them, the Mediterranean diet,Has topped the list of healthiest ways to eat for years in a row.The number one diet in the world,What the hell is going on?When it comes to the Mediterranean diet,A lot of people think it’s imported from the Mediterranean.
A dish made from ingredients.
Not so!
Mediterranean diet.
It basically means around the Mediterranean.
Major dietary patterns in coastal countries.
Starting in the 1960s,
People began to pay attention to the people of the Mediterranean.
(Mainly Greece, Spain, Italy and France).
Cardiovascular disease rates are significantly lower than in the United States and Nordic countries.After investigation and analysis,Scientists attribute this to local diets and lifestyles.
So the concept of the Mediterranean diet came into being,
And gradually gained the admiration of modern society.
1990. World Health Organization.
Calling on the world to adopt a Mediterranean diet.
In 2010, UNESCO.It is listed as the intangible cultural heritage of humanity.What exactly is the Mediterranean diet?The Mediterranean diet, in fact, is the work of nutritionists.
A summary of the diet of people in the Mediterranean region,
It includes dietary principles as well as socializing and exercising.The diet is characterized by a high intake of fruits and vegetables,Olive oil, legumes, whole grains, nuts,
Red wine in moderation,Eat small amounts of processed foods, dairy products, red meat and vegetable oils.It mainly includes the following points:
Eat more plant foods, including lots of fruits, vegetables, whole grains, nuts, etc.
Keep food processing simple and choose fresh fruits and vegetables that are in season locally to reduce the loss of vitamins and antioxidants during cooking.
The oil is mainly olive oil rich in monounsaturated fatty acids, and the use of animal oil rich in saturated fatty acids should be reduced. Fat can make up up to 35 percent of total dietary energy, while saturated fatty acids make up less than 7 to 8 percent.
Eat low-fat or nonfat milk, yogurt, and cheese in moderation.
Eat low-fat, high-protein white meats like fish or poultry twice a week. Reduce red meat intake to 350-550 grams per month, and choose lean meat as much as possible.Accompany meals with moderate amounts of red wine, no more than two glasses a day for men and one for women.Of course, in addition to a balanced diet,The Mediterranean diet, with its emphasis on a healthy lifestyle,
Including a positive attitude towards life and.Stick to the habit of exercising every day.
Does the Mediterranean Diet really Work?
Reduce the risk of cardiovascular disease.The Mediterranean diet reduces the risk of cardiovascular disease,
This is probably mainly because.The Mediterranean diet is low in saturated fat,
Which causes “harmful” blood vessels in the body.
LDL cholesterol levels were kept low.
In a study of 74,886 healthy women,
The higher the adherence to the Mediterranean diet,
There is also a lower risk of coronary heart disease and stroke.
In another meta-analysis of more than 1.5 million people,
The Mediterranean diet can significantly improve health outcomes,
People who eat a Mediterranean diet.Lower risk of death from cardiovascular disease.
The study also found that.The Mediterranean diet helps reduce the risk of death from cancer,And lower rates of Parkinson’s and Alzheimer’s disease.Weight control.A study of obese people,
Comparing the Mediterranean diet to the low-fat diet,Finally, the weight loss effect of the Mediterranean diet was significant.The former lost an average of 4.1 to 10.1 kilograms,The latter lost 2.9 to 5.0 kilograms.
The weight loss from the Mediterranean diet may be related to.
Replace saturated fats with unsaturated fatty acids,
Olive oil instead of cream, fish instead of red meat.And a high intake of fruits and vegetables.Prolong life.The length of our telomeres,Is often taken as a sign of biological aging.
Recent studies have shown that.
Telomere length can be modified.
In one study involving 4,676 healthy women,
Long-term adherence to the Mediterranean diet,
The length of telomeres in the body’s cells.
Longer than people on other diets,
It is suggested that it may be related to delay cell senescence.
The Mediterranean diet,
What are the dietary implications?
Eat more vegetables and fruits.
Vegetables not only provide micronutrients,
Dietary fiber and natural antioxidants,
And they tend to be low in calories and full,
They are also very friendly to friends on diet.
Recommended by the Dietary Guidelines for Chinese Residents.
Adult vegetable intake should be 300 to 500g/ day,
At the same time, pay attention to the selection and collocation of vegetable varieties,
Dark vegetables should make up about half.
Increase your seafood intake.
In the Mediterranean diet,
Seafood accounts for a large portion of animal food intake,
But our diet is still dominated by red meat like pork.
Red meat and seafood are both good sources of protein,
But fish tend to be lower in fat,
They’re high in polyunsaturated fatty acids,
It is helpful to regulate blood lipids and prevent cardiovascular diseases.
So adjust the meat structure, appropriately increase the intake of aquatic products,
For example, eat seafood 3 times a week, mainly cooking.
Increase intake of coarse grains.
In the Mediterranean diet,
Multigrain whole grain food is the main intake of staple food.
Coarse grains, rich in dietary fiber and B vitamins,
For weight control, gastrointestinal regulation,
Stabilizing blood sugar and increasing immunity are all helpful.
Increase dairy variety.
The Mediterranean diet is high in dairy products,
And rich varieties, such as milk, yogurt, cheese and so on.
Not only is milk rich in high-quality protein and vitamins,
It also has higher calcium content and higher utilization,
Is a good source of calcium in your diet.
Reasonable selection of edible oil.
The Mediterranean diet is based on olive oil,
It is rich in monounsaturated fatty acids,
And at moderate levels of monounsaturated fatty acid intake,
It is helpful to improve blood fat and blood sugar.
On drinking.
This is one of the more controversial aspects of the Mediterranean diet.
The alcohol-health debate is an ongoing one,And according to a Lancet study involving 28 million people worldwide,
There is no “safe” level of alcohol consumption!Even small amounts of alcohol can have adverse health effects.So people who don’t drink,In order to follow the Mediterranean diet,And drink wine on purpose.
People who do need a drink,Try to limit your intake, too.
And finally, I want to say,A healthy lifestyle,It’s not just about eating well,Also mentioned in the Mediterranean diet,Keep exercising, share food with friends and family,Keep a cheerful mood,Are an integral part of a healthy life!
