Speaking of the "Mediterranean Diet", friends who have a good understanding of health will not be unfamiliar. As the "healthy diet model" recognized by the World Health Organization, the research on its nutritional value has not stopped.

talks about " Mediterranean Diet ". Presumably friends who have understood health in health will not be unfamiliar. As the World Health Organization , the "healthy diet model" is recognized by the . Essence

, for example, in 2018, a number of clinical trials have confirmed that the Mediterranean diet is targeted at cardiovascular protection. blood lipids control has very good effects. For severe cardiovascular diseases such as coronary heart disease , it can even play " one one The effect of preventing ". The recent new study of "Liu Ye Dao" further tapped the new advantage of the Mediterranean diet.

may wish to understand first: What is the mode of "Mediterranean Diet"?

Although most people have heard of the Mediterranean diet, it is not clear about its detailed diet model. According to the official introduction,

mainly refers to the diet model of some countries around the Mediterranean, such as France, Spain, Greek , etc., with "light and nutritious" as the theme of the diet.

Mediterranean diet does not refer to fixed foods. It is more about arranging your own dietary habits for nutritional needs:

is better than .

Guarantee soy products and nut foods intake, drink a small amount of red wine;

and consume unsaturated fats with more meat and edible oil .

, such as a diet concept, constitutes the basic theme and mode of the Mediterranean diet. Long -term adherence to such a diet model is naturally self -evident for the benefits of health.

柳叶刀新研究：地中海饮食或进一步降低严重疾病风险

之前说过，已经有很多研究证明了地中海饮食针对心血管疾病预防的可行性。

But the place where the Mediterranean diet "cow" is not only that: Recently, the research team from the University of Reina Sofia Hospital in Spain, through further large -scale clinical trials, found that on the basis of preventing cardiovascular disease, , such as hypertension. , kidney disease, heart disease, cancer and many other serious disease risks can enhance the effect of prevention. The

research group further further summarized more than 500 subjects who insisted on the Mediterranean diet. The Mediterranean diet can even reduce the risk of serious diseases by about 28%.

shows that the Mediterranean diet is really powerful. Especially for middle -aged and elderly people, age growth, a variety of disease risks increase. To prevent multiple diseases, trying a Mediterranean diet is undoubtedly a good choice.

is not at ease. Some people still worry about it. After all, the Mediterranean diet is a "product of Europe". The physical condition of Europeans is not the same as the Chinese people, so they are worried that the Mediterranean diet is not necessarily suitable for Chinese people.

The praise of the "Mediterranean Diet" is suitable for the Chinese to try?

has just said that when it comes to the concept of the Mediterranean diet: the Mediterranean diet does not refer to a specific diet, but a dietary habit. Although

is slightly different in the body structure, the nutritional elements needed by the human body are the same:

, while maintaining the original dietary habits, can modify individually on the physical condition of the Chinese people.

can take the "Mediterranean Diet Chinese Diet" Road:

has poor tolerance for lactose . If it is like foreigners, maintain a lot of every day Milk intake may cause gastrointestinal discomfort such as bloating, diarrhea and other gastrointestinal discomfort.

is therefore targeting the physical condition of Chinese people. The intake of dairy products in the Mediterranean diet can properly modify , drink 500ml skimmed milk or yogurt per day. While supplementing protein and calcium, it can also effectively avoid lactose intolerance and gastrointestinal burden.

② further reduce oil sugar intake

, that is, on the basis of the Mediterranean diet to further reduce the intake of oil and sugar. International cancer institutions under the World Health Organization have publicly stated that the bad eating habits of oil and sugar in Chinese diet are one of the main reasons for the rise in Chinese adult mortality rates. Compared with the Mediterranean countries,

Perhaps their fat and sugar intake standards are still relatively high for us, and it is better to reduce intake appropriately.

③ uses "tea" to replace "red wine"

Mediterranean diet based on European and American dietary customs, and red wine will also be included in the recipe. However, from a healthy point of view, a small amount of drinking may be good, but it will cause harm to the body in the end.

So, you may use the "tea" with Chinese characteristics to replace red wine. ketone substances and phenols in tea can also play the role of cleaning blood vessels and prevent cardiovascular disease. However, it should be noted that the drinking of tea should also be appropriate. Don't be greedy. Tea has the effect of refreshing the brain. Do not affect rest and sleep because of excessive intake.

's reference value of the Mediterranean diet is undoubted, especially for middle -aged and elderly people, persistence must bring benefits to the body. Even the Chinese can put aside concerns. After improving, try the "Mediterranean Diet with Chinese Characteristics", which is more in line with the physical condition of the Chinese people.

Reference Material:

1. Estruch R, Ros E, Salas-Salvadó j, et al. Primary Prevention of Cardiovascular Disease with A MediTerraan Supplemented with Extra-Virgin Oil or Nuts. N English J Med. 2018; 378 (25) : E34.

htmm02. Delgado-Lista J, Alcala-Diaz JF, Torres-Pe? A JD, Et Al. Long-Term Secondary Prevention of Cardiovascular Disease with A d a low-fat diet (cordioprev): a randomised controlled trial. Lancet. 2022; 399 (10338): 1876-1885.