U.S. News & World Report announced the 2020 global best diet rankings. The Mediterranean diet was ranked first in the comprehensive diet list, and this is the third consecutive year that the Mediterranean diet has topped the world's best diet list.
Mediterranean diet is a traditional way of eating in countries around the Mediterranean (Spain, Italy, Greece... etc.), and it has a long, long history. In order to conform to the lifestyle of modern people, a new version of the Mediterranean diet was introduced from 2008 to 2010. The principles are as follows:
eat whole grains, fruits, vegetables, beans, spices, nuts and healthy fats (mainly olive oil).
Eat fish and shellfish at least twice a week
Eat moderate amounts a week:
1) Dairy products, especially fermented dairy products, such as yogurt and traditional cheese, can be eaten in moderation every day
2) Eggs or white meat
Eat less red meat With sweets.
drink enough water
drink moderately. Red wine is a common wine.
Mediterranean diet not only defines food choices and intake, but also emphasizes people's daily life style, develops regular exercise habits and establishes a good relationship with people. It is a kind of emphasis on nutrition and mental health at the same time. Diet concept.
is more helpful to prolong life
In 2019, a study published in the journal Molecular Cell by researchers from the University of Minnesota School of Medicine found that olive oil in the Mediterranean diet may be the key to prolong life and reduce aging-related diseases . The fat in olive oil actually activates a certain pathway in known cells that can extend life and prevent aging-related diseases.
According to United Nations data, the life expectancy of residents in these countries is relatively high. Spain is 80.9 years old, France is 80.7 years old, Italy is 80.5 years old, and Greece is 79.5 years old. The study also found that the prevalence of coronary heart disease in Mediterranean residents is lower than that of residents in other places. A recently published study of 1.5 million participants led by Italian scientists showed that: taking a Mediterranean diet can significantly improve health, reducing overall mortality by 9%, cardiovascular mortality by 9%, and cancer mortality respectively Reduced by 6%, the incidence of Parkinson's disease and Alzheimer's disease was reduced by 13%.
can prevent Alzheimer's disease
A study published in the American Journal of Geriatrics has shown that the use of a Mediterranean diet may help prevent Alzheimer's disease. Studies have found that those who strictly follow the Mediterranean diet have a 35% reduction in the risk of memory loss, and those who do not follow the completely diet also reduce the risk of memory loss by 15%. Researchers say that adopting the Mediterranean diet is not only beneficial to the overall cognitive ability of the elderly, but also reduces the risk of cognitive impairment in the future.
Try the "Chinese version" of the Mediterranean diet
Some people may ask, is it suitable for the Chinese to copy a foreign diet?
Luo Bin and Wu Ping of the Nutrition Department of Tongji Hospital Affiliated to Tongji University pointed out in an article in Health Times in June 2020 that the Mediterranean diet is a very good dietary pattern. For Chinese people, you can try the "improved version."
Cereals: such as millet, oats, corn, sorghum, buckwheat, various beans, etc. It is recommended to eat multi-grain rice, such as white rice with black beans, buckwheat or sorghum, corn, oats, etc., which can effectively complement amino acids.
Meat: The traditional meat-eating habits of Chinese residents still focus on eating red meat. Therefore, it is recommended to eat red meat no more than three times a week, and try to replace it with white meat such as fish, chicken, and duck.
Seafood: It is difficult for people in inland areas to eat fresh sea fish frequently. Therefore, it is recommended that you use river fish and river prawns instead, and ensure that you eat them at least twice a week.
Vegetables and fruits: cultivate the habit of eating more fresh fruits and vegetables. According to the dietary guidelines, the intake of vegetables is about 0.6-1 kg/day, and fruits are 200-350 g/day. Use seasonal vegetables and fruits as much as possible.
Edible oil: can use tea oil instead of olive oil in the Mediterranean diet; if not allowed, various vegetable oils such as rice oil, sunflower oil, peanut oil, etc. should be used in daily cooking (but also need to control the daily consumption), Use less animal oils such as lard and butter.
wine: do not have to deliberately drink, usually drink more white water, light tea, etc., but you should avoid sweet drinks and fruit drinks.
Edible salt: is less than 5 grams per day. Salted products, various sauces, puffed foods, etc. should also be eaten less.
