Recently, "British Medical Journal," published in the Italian scholars, the results of a study, 1.5 million test takers by 12 research topics that: Stick to the Mediterranean diet can significantly improve health status, respectively, bringing the total death rate decreased by 9%, cardiovascular deaths rate has dropped by 9%, cancer mortality decreased by 6%, Parkinson's disease and Alzheimer's disease reduce the incidence of 13%.
Interest in the Mediterranean diet due to earlier epidemiological studies found that residents of the Mediterranean basin, the prevalence of coronary heart disease than other Western countries with low population. The traditional Mediterranean diet include: fruits, vegetables, dried fruits, refined cereals at the end; edible oils is mainly olive oil, very few high intake of saturated fatty acids (animal fats), and dairy products; intake the right amount of fish and poultry; moderate drinking wine.
Here called "Mediterranean", refers to Greece, Spain, France, the Mediterranean coast in southern Italy and other southern European countries, the diet-style with vegetables and fruits, fish, whole grains, beans and olive oil-based. This high fiber, high in vitamins, low-fat, low calorie diet for the nutrition sector has always been respected, and research data also shows that residents of the region suffer from cardiovascular disease, diabetes and other rich man's disease the chances are far lower than other European countries . Want to know where the healthy way, may wish to click on the following seven major keywords.
Key words a raw
Vegetables are the main Mediterranean diet. Mediterranean people, the use of olive oil, lemon, spices and garlic as spices, vegetables and salad will be made of mouth-watering food.
They eat vegetables and fruit volume, than the anti-cancer organizations recommend at least twice, and therefore received a large number of health benefits of fiber, as well as important antioxidants. In addition, raw vegetables and most conducive to the nutrients in food preservation, lower glycemic index, reduce free radicals.
Key words 2 olive oil
In general, eat the oil will lead to high blood lipids, while the Mediterranean diet of olive oil is precisely the number one hero, and its biggest advantage is that contains the highest percentage of monounsaturated fatty acids, can prevent and reduce the risk of cardiovascular disease, and the olive Oil inside of vitamin E and polyphenols are natural antioxidants, can inhibit the production of free radicals and reduce the incidence of cancer. All types of olive oil contain the promotion of heart-healthy monounsaturated fatty acids, but the virgin olive oil through the processing procedures for less, so it contains more antioxidants.
Key words 3 low-fat
Eating less red meat is a major feature of the Mediterranean diet. In the region, mainly low-fat source of protein is fish Beihai fresh and beans. Deep-sea fish contain Omega-3 fatty acids help lower blood pressure and prevent blood clots. Legumes are rich in vegetable protein, in which estrogen can lower cholesterol and maintain heart blood vessel flow.
Key words 4 garlic
Mediterranean incomparable love garlic, was once known as the "stinking rose Hong Hong," in fact, it is an incredible super food: contains 12 different antioxidants that can lower blood pressure, promote blood circulation; it strong anti-bacterial, anti-virus features, you can resist the invasion of potential carcinogens, enhance the function of the liver carcinogen excretion, reducing almost half of the probability of suffering from colon cancer and stomach cancer. They also love the onion, but also rich in sulfur, can help the body metabolism of carcinogenic substances, against inflammation.
Key words 5-spice
Mediterranean dishes are used in many kinds of spices --- thyme, basil, sage, pepper mint, spearmint. For example the rosemary soaked in wine and olive oil, replace the mint used for a salad, cheese and meat dishes and spicy seasonings. These spices can help digestion of food it also has anti-corrosion effect.
Key words 6: Meat
Mediterranean, rarely ate red meat (such as beef, mutton, etc.), deep-sea fish and poultry is their main source of meat.
Mediterranean waters rich in sardines, sardines are rich in fish, Omega-3 fatty acids help reduce blood viscosity and blood pressure, maintaining a normal heart rate, improve the beneficial high-density lipoprotein cholesterol levels, significantly reduced heart disease the risk of disease, prevention of sudden death caused by cardiac arrest. In addition, this component of the arthritis, depression, Alzheimer's disease incidence has good control effect.
How to use: Eat Meat eating less poultry, poultry meat to eat than to eat fish. Meat is best to eat once a day, preferably in the lunch to eat, the amount of 200 grams of meat is appropriate, while strictly controlling the number of times a week to eat red meat less than 2 times. Do not think that eating meat on the safe, which contains 25% of the hidden fat the same can not be ignored, if you really can not resist the temptation of red meat, then the best match with the soy foods, which can be emulsified in plasma, avoiding cholesterol and fat in the accumulation of blood vessel walls.
Key words 7: Red Wine
Mediterranean region rich in grapes, red wine in their diet history, is the essence of one of the most indispensable. Red wine good for the heart is recognized by many scientists believe that this can be attributed to resveratrol contained in red wine.
In addition, red wine contains a variety of amino acids, minerals and unique poly-phenols, not only retard aging, but also can reduce the incidence of cancer, the latest study also found that drinking red wine, often, for men with prostate amazing the role of maintenance and disease prevention.
How to use: If your cooking, you can imitate the Mediterranean diet, adding a little red wine in cooking cooking; before going to bed within 30 minutes of drinking a small cup of red wine, accompanied by 1-2 cheese, not only can cure insomnia, but also can increase the metabolism of combustion fat, play a slimming effect.
Mediterranean dishes from the fundamentally particular attention to seasonal ingredients and taste pure diet. A variety of ingredients should be considered in isolation and processing, while the purity of their taste and texture must remain in the dishes inside. Mediterranean cuisine is full of healthy, seasonal elements, creating a healthy taste experience.
Representation of the Mediterranean diet ingredients What?
The best material is the most fresh, most natural, but also a seasonal representative of raw materials, they only need to be a simple cooked on it. The best olive oil, seasonings, of course, your enthusiasm and love of food.
How can I be more healthy in China, began its own "Mediterranean diet"?
China itself has a large number of very natural ingredients. This includes a large number of very new material that has seasonal characteristics, which can be a culinary choice of material. There is a very simple way, without too many and too complex changes can enjoy a delicious and healthy meal. That is food, wine, family and friends, as well as all of your experience and experience, are enjoying delicious elements.
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