What is Mediterranean Diet? What foods are there for Mediterranean food, how to eat and what are the benefits of eating them at once

Mediterranean Diet is a widely known dietary pattern. However, many people have doubts about what Mediterranean Diet is, what are the benefits of Mediterranean Diet, how Mediterranean Diet should be implemented, and whether Mediterranean Diet is suitable for vegetarians. The following are answers to common questions.

What is Mediterranean diet?

Mediterranean diet is a way to eat plant-based foods and healthy fats. Generally speaking, if you follow a Mediterranean diet, you may eat the following foods:

. A large amount of vegetables, fruits, beans, lentils and fruits.

. Many whole grains, such as whole wheat bread and brown rice.

. A large amount of special virgin olive oil (EVOO) is a source of healthy fats.

. Suitable amount of fish, especially fish rich in omega-3 fatty acids.

. Cheese and fine quality.

. Little or no meat to eat, choose poultry instead of red meat.

. Few or no sweets, sugary drinks or oils.

. Drink wine appropriately during meals (but don't start if you're not drinking).

You can also consult a nutritionist to help you adjust your dietary needs based on your medical history, allergies and preferences.

How to eat Mediterranean food?

There are many definitions for Mediterranean diet, and the portion size targets for each definition are slightly different. This is because diet focuses on the overall diet pattern, rather than strict formulas or calculations. It is also based on the dietary patterns of many different Mediterranean countries, each with its own slight differences. Since there is no single definition, Mediterranean diet is very flexible and you can adjust it according to your needs. The following is a simple, simple list of your goals for following Mediterranean diet:

. Fish: Three servings per week (one serving = 3 to 4 ounces, about 85 to 113 grams).

. Special Virgin Olive Oil: At least 1 ton of spoon per day, but no more than 4 spoons per day (about 14 to 56 grams).

. Fruit: Three servings of fruit per day (one serving = 1/2 to 1 cup, about 119 to 237 grams).

. Vegetables: More than three servings per day (one serving = 1/2 cup cooked vegetables or 1 cup lettuce).

. Bean type: Three servings per week (one serving = 1/2 cup).

. Fruit: At least three servings per week (one = 1/4 cup or 2 soup spoons fruit sauce).

. Whole grain and crust vegetables: three to six servings per day (one = 1/2 cup cooked vegetables, a slice of bread or 1 ounce of dry marinade slices).

What are the advantages of Mediterranean diet?

There are many benefits for Mediterranean diet, including:

. Reduce the risk of cardiovascular disease.

. Helps maintain a healthy weight.

. Helps healthy blood sugar, blood pressure and calcisterol.

. Reduce the risk of plagiarism syndrome.

. Aids a healthy balance of the microbiota (bacteria and other microorganisms) in the digestive system.

. Reduce the risk of certain types of cancer.

. As age increases, brain function declines.

. Help you live longer.

Heart disease experts often recommend Mediterranean diet because a large amount of research supports its benefits for heart health. Researchers believe that these protections are partly due to healthy fats taken from the Mediterranean diet. They come from foods like olive oil, fruit and fish meat.

Why is Mediterranean diet good for you?

The Mediterranean diet contains many different nutrients, and they work together to help your body. There is no food or ingredient that can bring benefits to the Mediterranean diet because it has the following benefits:

. Limit fat and trans fat. Eating too much food and fat can increase low-density lipoprotein sterol (LDL-C). Excessive LDL will increase the risk of plaque agglomeration (hardening of aphrodisiac). Trans fat does not have any benefits for health. Both of these "unhealthy fats" can cause inflammation.

. Encourages healthy fatty and fat, including omega-3 fatty acids. Insufficient and fat promote healthy calculator steroid concentration, support brain health and fight inflammation. In addition, diets rich in non-flour and low-flour and fat can promote healthy blood sugar levels.

. Limit the receptacle. High-calf diet can increase blood pressure and increase the risk of heart disease or medium-sexual wind.

. Limit refined carbohydrates, including sugar. Foods rich in refined carbohydrates can cause blood sugar to rise. Refined carbohydrates also bring a lot of heat, but not much nutritional value, and this type of food usually contains little or no fiber.

. Prefer foods rich in fibers and antioxidants. These nutrients help reduce systemic inflammation, and veins also help promote the kidney tract to eliminate waste. Antioxidants can combat free radicals and prevent cancer.

What should we pay attention to when implementing Mediterranean diet?

Nutritionist Wang Fengning once visited and pointed out that Mediterranean diet is a healthy diet concept in a pyramid structure. It is enough to emphasize the appropriate amount of food, but you don’t need to eat too much.

Some patients should pay attention to the intake of some foods, such as when kidney patients eat fruits and vegetables, they should pay attention to the ion content of the deciduous. In addition, I often eat lettuce when eating Mediterranean. It is recommended that cancer patients or weak people should be boiled first and then stir-fried.

Nutritionist Huang Shuxuan was once reminded that although there are many benefits to Mediterranean food, if you do not carefully select the source of ingredients and distinguish the ingredients, it will be harmful to health. The following are pitfalls to avoid:

1. Buy bad oil and eat more.

In the past, there have been food safety incidents such as olive oil-filled copper leaf greens, mixed oils and other types of oils. It is reminded that pure olive oil should not be exposed to sunlight and should be kept refrigerated. It is best to mix it directly into the vegetables instead of eating it on hot.

2. Seafood is stained, and fruits and vegetables are decayed and preserved agricultural medicine.

The fish and sea food should be clean and dyed, and fruits and vegetables should not be kept from agricultural medicine.

3. Fruits replace vegetables and take too much sugar.

Taiwan fruits have high sweetness. If the excess is taken, if the amount cannot be completely relied on, the conversion of fructose into triglyceride fat will increase blood lipids. What's more, the dietary fiber of fruits is not as good as vegetables, so it is not feasible to eat more fruits and eat less vegetables.

4. The bread is high in oil and sugar, and there are additives.

Although you can eat more grains in all categories, Taiwan bread may have too much cream, sugar, or artificial additives to make the bread softer than Mediterranean countries. It is recommended to eat natural bread that is thicker and harder, with a not so good taste.

Can Mediterranean diet eat non-Mediterranean culture?

Mediterranean diet describes the eating patterns of a particular region of the world. This does not mean that you should exclude food and food from other cultural traditions.

Mediterranean diet provides a way to eat, and studies have shown that it has many benefits for health. This diet focuses on the eating pattern of the body. It does not require you to carefully check each food selection or eliminate specific foods.

Therefore, you can adjust Mediterranean diet according to your preferences and cultural traditions. This may mean keeping some traditional foods unchanged (not changing ingredients) and being eaten together only on special venues. Some recipes may be equally delicious and special to you, but require some substitutes (such as olive oil instead of cream, or extra vanilla instead of salt).

In other words, if you are a vegetarian, you can modify the meat and fish feeding in the Mediterranean diet and obtain protein from plant sources such as fruit and beans. A consulting nutritionist can help you make substitutions or changes to certain foods in your diet.

Mediterranean Diet Recommended Seafood Salad

Ingredients: 6 shells, 1 perm, 2 bell peppers, 1 purple aphrodisiac, 1 apple, 2 beef and tomatoes, coriander, 9-layer tower, 2 spoons of olive oil, 1 spoon of lemon juice, 2 spoons of red wine and vinegar, black pepper, salt

Method: 海, 美, 美, ice town after cooking, and prepare for use. Cut other ingredients into diced or shredded, add the above ingredients and mix, and finally sprinkle with black pepper and salt.

Raw fried double-colored cauliflower in white wine

Ingredients: half a white coconut, one blue and white coconut, half a garlic, white wine, olive oil, salt, pepper, etc. Method:

1. Blanch white coconut, blue and white coconut. Cut garlic into thin slices and stir-fry with olive oil.

2. Put white cauliflower and blue cauliflower into the pot and stir-fry, add white wine and cook it, add salt and black pepper to taste.

TIPS: Remove cauliflower, add green beans, grind mushrooms, bell peppers, etc. and stir-fry.

Pumpkin soup

Ingredients: half a pumpkin, half a sausage, a piece of red sausage, two roots of Western celery, 200cc water, olive oil, salt, and pepper,

Method:

1. Peel and cut the pumpkin into small pieces, diced the red sausage, and diced the Western celery.

2. Fry the olive oil first and stir-fry the glutinous rice, celery, and pumpkin in order, add water and cook over high heat, and simmer over medium-low heat for 20 minutes.

3. After the rinse, use a juicer to make a paste and add salt and pepper to taste.