Editorial department/general practitioner recommends Mediterranean diet: a good prescription for getting angry and diminishing inflammation that can be eaten every day. Now that we know that inflammatory symptoms such as dry mouth are likely to be precursors of diseases such as arteriosclerosis, dementia and even cancer, you must also want to know that there are various diets circulating in the market to reduce internal fire and diminish inflammation. Besides drinking a cup or two of herbal tea, what else should I eat? How to eat without making mistakes? Chen Xiaoxuan, a Chinese medicine doctor, said that it is not difficult to reduce fire and regulate physique! As long as we adopt the "Mediterranean diet" approved by the World Health Organization (WHO) from now on and eat more fish, olive oil and a lot of fruits and vegetables, which are rich in omega-3 polyunsaturated fatty acids, phytochemicals and other natural ingredients, it will help to reduce inflammation and shape a good constitution that is not easy to be inflamed. The Mediterranean diet is also a tonic. Modern people often make up for it carelessly, and their bodies become hot and dry, but they start to get angry. Chen Junxu, a doctor of natural medicine, believes that the excessive internal heat caused by this eating disorder can induce inflammation. Inflammation itself is not a bad thing, because the purpose of inflammation is to let various mechanisms of the body (such as the immune system) quickly reach the "accident" scene, fight against foreign germs, and effectively remove the waste residue on the battlefield. However, it is not good for inflammation to last too long. The effects of accidental impact of body mechanism on friendly forces (normal cells and tissues) will continue to accumulate, which may lead to allergies, various cardiovascular diseases, cancer, diabetes, karoshi and other diseases. Chen Xiaoxuan, a Chinese doctor, believes that the Mediterranean diet from western culture is actually very useful for reducing excessive internal heat and unnecessary inflammation. In addition, the Mediterranean-style diet can create a healthier body by combining ingredients that are flat and suitable for flat supplement. Editorial department/general practitioner recommends Mediterranean diet: a good prescription for getting angry and diminishing inflammation that can be eaten every day. Now that we know that inflammatory symptoms such as dry mouth are likely to be precursors of diseases such as arteriosclerosis, dementia and even cancer, you must also want to know that there are various diets circulating in the market to reduce internal fire and diminish inflammation. Besides drinking a cup or two of herbal tea, what else should I eat? How to eat without making mistakes? Chen Xiaoxuan, a Chinese medicine doctor, said that it is not difficult to reduce fire and regulate physique! As long as we adopt the "Mediterranean diet" approved by the World Health Organization (WHO) from now on and eat more fish, olive oil and a lot of fruits and vegetables, which are rich in omega-3 polyunsaturated fatty acids, phytochemicals and other natural ingredients, it will help to reduce inflammation and shape a good constitution that is not easy to be inflamed. The Mediterranean diet is also a tonic. Modern people often make up for it carelessly, and their bodies become hot and dry, but they start to get angry. Chen Junxu, a doctor of natural medicine, believes that the excessive internal heat caused by this eating disorder can induce inflammation. Inflammation itself is not a bad thing, because the purpose of inflammation is to let various mechanisms of the body (such as the immune system) quickly reach the "accident" scene, fight against foreign germs, and effectively remove the waste residue on the battlefield. However, it is not good for inflammation to last too long. The effects of accidental impact of body mechanism on friendly forces (normal cells and tissues) will continue to accumulate, which may lead to allergies, various cardiovascular diseases, cancer, diabetes, karoshi and other diseases. Chen Xiaoxuan, a Chinese doctor, believes that the Mediterranean diet from western culture is actually very useful for reducing excessive internal heat and unnecessary inflammation. In addition, the Mediterranean-style diet can create a healthier body by combining ingredients that are flat and suitable for flat supplement. The key to anti-inflammation: changing the wrong eating habits. Think back to the three meals in recent days. Is cooked food the majority? In fact, the proportion of China people who can accept lettuce salad, sashimi and other raw eating habits is not high. In contrast, the aroma of cooking and frying is more attractive, and the acceptance of salty crispy chicken, braised chicken and hot fried shop is much higher. However, this kind of food that goes out often lacks fruits and vegetables, mainly meat and processed food. Dr. Chen Junxu, the author of "Inflammation is not a bad thing", pointed out that although cooked food can sterilize and remove parasites, anti-inflammatory components such as vitamin C in fruits and vegetables are easy to be lost during cooking, and the indispensable oils in cooking are also easy to oxidize and deteriorate, resulting in free radicals. Even the crispy part of the food that some people like to eat actually contains a lot of carcinogens. Eating these foods that lose nutrition and easily lead to inflammation is not only unhealthy, but also may greatly increase the risk of inflammation. In contrast, the Mediterranean diet, known as the "model diet of preventive medicine", generally refers to the traditional diet and living habits of residents along the Mediterranean coast such as Greece, Spain and southern Italy. It is characterized by eating little red meat or processed food, eating more olive oil, eating a lot of fresh fruits and vegetables, fish and nuts, drinking moderate amounts of red wine and a diet rich in antioxidants, which can be said to be a combination of anti-inflammatory components, thus helping to diminish inflammation and repair damaged cells under oxidative stress. As early as 1958, the late American nutritionist Ancel Keys, known as the "father of Mediterranean diet", found in a survey that the average life expectancy of residents in Mediterranean countries was longer and the number of people who died of cardiovascular diseases was lower. Nowadays, many studies have confirmed that the Mediterranean diet does help to prevent cardiovascular diseases, dementia and colorectal cancer, and can also slow down the decline of renal function. Even if it is used to lose weight, it will continue to lose weight. A clinical study published in the New England Journal of Medicine confirmed that the proportion of elderly people who ate Mediterranean diet died of cardiovascular diseases was lower, and the proportion of elderly people who ate moderate nuts died of cardiovascular diseases was lower than that of elderly people who only ate olive oil. 2. Prevention of Dementia In the book "Why Can't Your Disease Be Cured", a well-known expert from Japan's Anti-aging Medical Association pointed out that research shows that people whose eating habits are closest to the Mediterranean diet have a reduced risk of dementia by 68%. In addition, people who drink vegetable juice or fruit juice more than three times a week have a 76% lower risk of dementia than those who only drink 1 time a week. 3. Prevention of colorectal cancer Matsumori Hiroshi, an authoritative gastroenterologist who opened a special clinic for constipation in Japan, pointed out that long-term constipation will increase the concentration of "secondary cholic acid" in the digestive juice of the body, and secondary cholic acid is one of the factors leading to colorectal cancer in the body. Mediterranean diet can not only improve intestinal environment and peristalsis, but also prevent blood sugar from rising and lower cholesterol. 4. Slow down the decline of renal function, which is closely related to eating habits. A study published by Columbia University in the Clinical Journal of the American Society of Nephrology shows that the closer the eating habits are to Mediterranean dieters, the lower the risk of chronic kidney disease 17%? 50%, the risk of acute renal failure can also be reduced by about 42%. Many people think that we should eat less food and oil to lose weight. However, according to an American study, the slimming effect of Mediterranean diet combined with olive oil is better than that of low-fat diet. Because compared with the low-fat diet, which is easy for people to give up or even gain weight, the Mediterranean diet is easier to lose weight continuously, and of course it is a healthier and more effective way to lose weight. The Mediterranean diet pyramid teaches you to eat a good physique. As mentioned earlier, the Mediterranean diet is rich in fruits and vegetables, olive oil, fish and other ingredients, with less frying and less high-temperature cooking. Therefore, there are fewer risk factors that may lead to inflammation, and the ingredients of the ingredients also help to diminish inflammation in the body and create a constitution that is not easy to get angry. However, how to eat can meet the standard of "Mediterranean diet"? The Mediterranean diet pyramid proposed by Harvard School of Public Health in the United States mainly divides all kinds of foods contained in the Mediterranean diet into four pyramids according to the intake from high to low, and it is clear from the food content to the intake frequency. Order 1: We need enough food at the bottom of the food pyramid, that is, food that should be fully ingested, including vegetables, fruits, beans, nuts, and staple foods such as brown rice, whole grains, miscellaneous grains bread and potatoes. Drink at least 6 glasses of water every day (about 1500c.c). Step 2: Daily intake of olive oil is one of the important aspects of the Mediterranean diet. Coupled with fish with low fat content, seafood and yogurt rich in beneficial bacteria that can promote digestion, they are located on the second step of the pyramid and should be ingested daily. You can drink red wine in moderation. The third stage: how many times should you eat food a week? Eggs and chicken are located in the third stage of the pyramid, and you can eat 1 a week? Three times. Eggs are rich in nutrition, but high in cholesterol; As for chicken, it is lower in fat than beef and pork. Step 4: Eat red meat such as beef and pork several times a month and stand at the top of the pyramid with dessert, only occasionally. Although it is not necessary to completely eliminate snacks, we should choose healthier snacks. Anti-inflammatory pioneer: The first step to thoroughly implement the Mediterranean diet of fresh fruits and vegetables is to eat enough fresh fruits and vegetables every day, because all kinds of fruits and vegetables are rich in vitamins, phytochemicals and trace elements. After these powerful antioxidants enter the human body, they will become an important helper to help the body resist oxidation, diminish inflammation and prevent fire. Fruits and vegetables are rich in antioxidants to protect against ultraviolet damage caused by long-term exposure to the sun. Ultraviolet rays can bring free radicals and damage plant cells, but most plants must rely on sunlight and photosynthesis to obtain nutrients. Therefore, plants have produced various antioxidants in the process of evolution to avoid misfortune, such as vitamins C and E and phytochemicals. So, when we eat fruits and vegetables in our stomachs, can these antioxidants also help us fight inflammation? The answer is yes. The mechanism of antioxidation is simple. Dr. Chen Junxu mentioned in Inflammation that this is not a bad thing. Free radicals will oxidize everything they touch, and free radicals may attack everything from cell membrane to nucleus. Therefore, the most important thing for anti-oxidation is to protect a large number of cells in the body. Antioxidants contained in fruits and vegetables can be oxidized instead of cells, thus protecting the human body. Anti-inflammatory element 1: Vitamin C is the most representative antioxidant. In his works, Dr. Chen Junxu pointed out that vitamin C has anti-inflammatory, anti-oxidation, anti-aging, anti-cancer, anti-allergic and anti-bacterial viruses. This is because vitamin C can neutralize free radicals and prevent the damage of free radicals to cells in the body. Once there is any damage to the body tissue, it is easier to repair it. Besides diminishing inflammation, it can also achieve the purpose of delaying aging and preventing cancer. However, vitamin C is afraid of high temperature. Cooking at 80℃ for 3 minutes will lose 80% of vitamin C. Anti-inflammatory factor 2: phytochemicals, also known as plant biochemical substances and phytonutrients, refer to the chemicals contained in roots, stems, leaves, fruits and other parts of plants, and are also the sources of many fruits and vegetables with colorful colors. For example, lycopene in tomatoes, carotenoids in carrots, anthocyanins in blueberries and quercetin in onions are all well-known phytochemicals. Different from vitamin C, phytochemicals such as lycopene and carotenoids are fat-soluble pigments, which are suitable for cooking with proper amount of oil. Have special needs? Eating the right color is healthier. In fact, different colors of fruits and vegetables are composed of different phytochemicals, which have different promoting effects on human health, such as anti-oxidation, anti-inflammation, immune regulation and so on. Not only five colors of fruits and vegetables are indispensable, but also more fruits and vegetables with specific colors can be ingested as needed. If the common fruits and vegetables in daily life are classified, they can be roughly divided into five colors: green fruits and vegetables, and dark green fruits and vegetables are rich in chlorophyll, which can maintain healthy eyesight, strengthen bones and teeth, and reduce the incidence of some cancers. Chlorophyll also has the functions of improving halitosis, body odor and sterilization. List of Green Vegetables: Green fruits such as spinach, green pepper, spinach, cauliflower, asparagus and okra: kiwi, guava, avocado, lime and green pear are rich in carotene, lutein and zeaxanthin, which can protect the immune system and maintain cardiovascular health. It can also reduce coronary atherosclerosis and prevent cancer and macular degeneration. List of Yellow Vegetables: Pumpkin, Corn, Sweet Potato, Soybean and Carrot List of Yellow Fruits: White fruits and vegetables such as papaya, cantaloupe, grapefruit, mango and citrus contain sulforaphane, which can maintain normal cholesterol and blood sugar concentration, improve blood lipid, enhance immunity and prevent cancer. List of White Vegetables: Garlic, White Radish, Chinese Cabbage, Cabbage Flower and Onion List of White Fruits: Banana, Sweet Peach and Pear Red Fruits and Vegetables contain lycopene or capsaicin, which has anti-inflammatory, antibacterial and analgesic effects, and can also scavenge free radicals, protect heart health, prevent memory decline and protect urinary tract health. List of Red Vegetables: Pepper, Tomato, Red Onion, Red Sweet Pepper and Carrot List of Red Fruits: Watermelon, Cherry, Cranberry, Strawberry, Apple and Rubus are rich in anthocyanins, which have the functions of resisting bacterial viruses, diminishing inflammation and improving eyesight. But also has that function of preventing memory deterioration and delay aging. List of Purple Vegetables: Eggplant, Purple Yam, Porphyra Purple Fruit List: Blueberry, Grape, California Plum, Black Jujube Plum According to "Eating like this, my white hair turns black and I am young 15 years old!" (Wang Jinkun/Da Shi Culture) and The Power of Plant Nutrients (Wang Huiyun/Tianxia Culture) There is a "Mediterranean Diet" called "Model Diet of Preventive Medicine", which has been proved by many studies to keep us away from cardiovascular diseases, dementia, osteoporosis, breast cancer, colorectal cancer and other health. Previous surveys have found that the average life expectancy of residents in the Mediterranean region is longer and the mortality rate of cardiovascular diseases is lower. Therefore, the characteristics of the Mediterranean diet, such as eating little red meat or processed food, eating more olive oil, and eating a lot of fresh fruits and vegetables, fish and nuts, all come from the traditional diets of Mediterranean coastal residents such as Greece, Spain and southern Italy. From the pyramid of Mediterranean diet, we can master several principles put into practice. The recently published book "Super Perfect Mediterranean Diet Guide" also points out that the intake of olive oil can strengthen bones, and the Mediterranean diet is rich in plant nutrients, high in fiber, low in fat and low in salt, which helps to relieve discomfort such as hot flashes and avoid menopause obesity. For postmenopausal diet, Dr. Wu Mingzhu also put forward the following five suggestions: diet should not be too greasy, eat less sweets, and prevent cardiovascular and metabolic problems that are prone to menopause; Try to supplement high-calcium foods, drink more water and less coffee to prevent bone loss; Soybean milk and tofu rich in soybean isoflavones can supplement plant hormones and relieve menopausal discomfort; If you make your own soybean milk, you can leave bean dregs rich in dietary fiber to cook, which can improve constipation and promote intestinal health; While losing middle-aged obesity, we should also supplement colloid to prevent the whole body skin from sagging and wrinkling after slimming down.