Mediterranean diet is a diet mode recommended by modern nutrition, which originated from the traditional diet of Mediterranean countries and regions (mainly Greece, southern Italy and Spain) in the 1940s and 1950s. The region’s diet is characterized by a large amount of olive oil, legumes, natural grains, fruits and vegetables, moderate amounts of fish, dairy products (cheese and yogurt) and red wine, and a small amount of meat products. We all know that the Mediterranean diet helps prevent dementia. So what is a Mediterranean diet? The following hospital experts will tell you.
Mediterranean diet is based on a healthy diet, with a spoonful of delicious olive oil or a glass of red wine, supplemented by the traditional cooking methods of Mediterranean coastal countries. The so-called healthy diet mostly includes fruits, vegetables, fish and whole grains, as well as limiting harmful fats. However, the proportion of species may have different effects on disease risk.
what are the benefits of Mediterranean diet
1, anti-aging
Mediterranean diet is low in fat, and rich in antioxidant fruits, vegetables and nuts, these substances can prevent aging. A study by Harvard University showed that 40% of the 10000 women followed the Mediterranean diet, all of whom lived to be over 70 years old, and they were at low risk of developing chronic diseases such as Alzheimer’s disease or Parkinson’s disease, diabetes and heart disease.
2, prevention of male impotence
usually 80% of patients with erectile dysfunction is caused by vascular problems, Mediterranean diet can reduce the risk of cardiovascular disease, so Mediterranean diet can also prevent male impotence.
citrus and berry fruits such as strawberry, blueberry, blackberry, grape, apple and cherry are rich in anthocyanins, flavanones and flavonoids. Flavonoids in fruits have antioxidant and anti-inflammatory effects, which may explain why they can reduce the probability of male erectile dysfunction.
eat more fresh fruits and vegetables, coarse grains, fish, salads, nuts and olive oil. Eat poultry or red meat, such as beef and mutton (not grilled), once a week and keep exercising. Long term adherence to such a Mediterranean diet emphasizes:
1, vegetarianism, such as fruits, vegetables, whole grains, beans and nuts;
2, replace butter with olive oil, mustard seed oil and other healthy fats;
3. Herbs and spices are used to replace salt in flavor food;
4. Limit the intake of red meat, no more than several times a month;
5, eat fish and poultry at least twice a week;
6. Enjoy delicious food with family and friends;
7. Drink red wine in moderation (optional, non compulsory);
8. Exercise more.
fruits, vegetables, nuts and cereals
the traditional Mediterranean diet includes fruits, vegetables, rice and pasta. For example, local residents in Greece eat very little red meat and have an average of nine kinds of fruits and vegetables rich in antioxidants every day.
in the Mediterranean region, cereals are usually whole grains, which contain very unhealthy trans fat, and local bread is the most important food. But in the Mediterranean, bread is eaten directly or dipped in olive oil, rather than with butter or margarine, which contains saturated or trans fats.
nuts are also part of a healthy Mediterranean diet. Nuts are high in fat (about 80% of the calories come from fat), but most of them are unsaturated. Due to the high calorie of nuts, it is not suitable to eat a lot, generally not more than one a day. Avoid preserves, honey baked and heavily salted nuts.
healthy fat
the focus of the Mediterranean diet is not to limit total fat intake, but to make wise choices about the type of fat you consume. The Mediterranean diet does not support saturated fats and hydrogenated oils (trans fats) because both increase the risk of heart disease.
the Mediterranean diet uses olive oil as the main source of fat. Olive oil provides monounsaturated fat, and replacing saturated or trans fat with monounsaturated fat helps to reduce LDL levels.
“ Super first press & quot; And & lt; First squeeze & quot; Olive oil is the least processed form, rich in antioxidant protective plant ingredients.
monounsaturated and polyunsaturated fats (such as mustard seed oil and some nuts) contain beneficial linolenic acid (an omega- 3 fatty acids)& omega;- Fatty acids can reduce triglyceride levels, reduce blood coagulation, reduce the risk of heart attack, improve vascular health, and help regulate blood pressure.
fish fats (e.g. mackerel, lake trout, herring, sardine, finned tuna and salmon) are rich in ω – 3 fatty acids. The Mediterranean diet eats fish regularly.
red wine
the impact of drinking on health has been controversial for many years. Some doctors are reluctant to encourage drinking because of the health consequences of excessive drinking.
but some studies have shown that moderate drinking can reduce the risk of heart disease.
the Mediterranean diet usually includes a moderate amount of red wine. The daily intake of red wine should not exceed 5 ounces (148 ml) for women or men over 65 years old, and 10 ounces (296 ml) for men under 65 years old.
if you can’t just drink so much, if you have a personal or family history of alcohol abuse, if you have heart disease or liver disease, avoid drinking red wine or any other type of wine.
summary: Mediterranean food is delicious and healthy. Many people have said since switching to the Mediterranean diet that they will never eat any other way. Here are some specific steps to help you get off to a good start.