Xu Jingyi, a nutritionist at Lian 'an Institute of Preventive Medicine, said that the Mediterranean diet is characterized by using prototype coarse grains, plenty of vegetables and good oil, and at the same time slowing down the diet and drinking more water. However, people should also pay attention to the small traps when using it to avoid the health burden caused by using the wrong method.
5 The principle of grasping the Mediterranean diet: 1 trap principle 1- staple food: starch is changed to whole grains instead of white rice and noodles. 2- Lots of fruits and vegetables: at least 1 bowl of vegetables per meal, and increase dietary fiber. 3- Intake beneficial fats, such as olive oil or nuts, to help the body regulate physiological functions and anti-inflammatory principles. 4- Original cooking: Reduce the amount of seasonings. Flavoring with garlic, onion and other spices can also increase the intake of sulfide and allicin, which is helpful to antioxidation and protection of cardiovascular system. Principle 5-Quality protein: Use beans, dairy products, eggs and white meat and seafood instead of red meat and processed food to reduce the risk of intestinal cancer and inflammation in the body. Mediterranean 1 trap "oil cooking": It is important to emphasize the intake of good oil, such as olive oil. The general public may misuse it and fry a bottle of olive oil to the end, but in fact, if olive oil is cooked at high temperature, it is easy to deteriorate, but it will produce free radicals and carcinogens, which is harmful to health. It is suggested that it is best to make cold salad, or mix cold oil with cooked food.
With such three meals, the Mediterranean diet is simple. Xu Jingyi reminded that it is not difficult to create a basic meal with the concept of Mediterranean diet for diners, which can be bought in convenience stores. However, we should not only grasp the above five principles, but also make good use of the concept of nutritional proportion of Harvard golden plate to achieve real balanced health.
Breakfast: yogurt or milk+whole wheat toast with cheese and tuna ◆ Lunch: fried salmon or braised chicken legs+whole grain rice+salad mixed with olive oil+fruit ◆ Afternoon tea: nuts+yogurt ◆ Dinner: seafood pasta or chicken whole wheat rice+salad+fruit (small reminder: it is important to have more vegetables, try to choose "different colors". )
Article source: Lian 'an Clinic