When it comes to the Mediterranean diet, there is often the misconception: "Is it just pasta every day? I'm not used to it, and I can't afford it. Or: "Greece is also in the Mediterranean, but Greek food in Taiwan should be very cold and not good, right? I'm still used to eating Chinese food." However, the Mediterranean diet is the most enduring diet, with benefits for weight control, blood sugar and lipid control, and cardiovascular protection, and it is also good to follow.
Mediterranean Diet
The Mediterranean diet is indeed originated in the vicinity of the Mediterranean Sea. Past research scholars found that people living in cities around the Mediterranean, not only live longer, but also less likely to die of cancer or cardiovascular disease, and therefore began to explore how people around the Mediterranean live, study its diet, exercise and other unique features, and the emergence of the "Mediterranean Diet" such a name.
However, there are many countries around the Mediterranean Sea, Spain, Italy, Greece, France and other countries have the land around the Mediterranean Sea. So, do the Greeks eat the same food as the Italians? Actually, it's not the same! French food, Spanish food is also different. So we can know, in fact, the Mediterranean diet is not a very solid menu content, although the Mediterranean diet around the content will not be exactly the same, but the main concept of mind is the same, we want to learn, is the concept of such a mind.
Therefore, after reading the content of this Mediterranean diet, the focus is not "how not to see the menu", but to "learn the important concept of food selection". Learning the concept of how to correctly choose the content of your daily diet in the Mediterranean Diet will be the most helpful!
Why should I consider learning about the Mediterranean diet?
When people want to understand a particular diet, it is usually to eat for better health, to get rid of some chronic diseases, or to control weight and not to get fat, and these purposes, the Mediterranean diet can achieve all.
Recent studies within the past five years have concluded that the Mediterranean diet can improve cardiovascular disease, lower blood pressure, and improve the value of bad cholesterol LDL. The study even concluded that, for people who obediently follow the principles of the Mediterranean diet, the chance of sudden cardiovascular disease attacks is reduced, and it is less likely that sudden myocardial infarction, heart attack and sudden death.
At the same time, maintaining a diet such as the Mediterranean diet can control body weight and reduce the chance of gaining weight all the time. The study concluded that "following the Mediterranean diet" and "the occurrence of type 2 diabetes" showed a negative correlation, that is, when people adhere to the principles of the Mediterranean diet, it is less likely to develop type 2 diabetes.
If this diet is helpful for blood glucose control, lipid control, blood pressure control, and can reduce weight and body mass index BMI, the health benefits are self-evident. Yes, the Mediterranean diet to reduce obesity, metabolic syndrome, reduce the magnitude of weight gain, reduce waist circumference, all have certain benefits.
There are some diet although short-term can bring good weight loss effect, but not necessarily in line with the human nature of the weight loss method, so that people are difficult to stick to. Some diets are not only difficult to adhere to, even because of excessive nutritional imbalance, but also harmful to the body. In short, most diets can only run short term, not a consistent approach. However, the overall evaluation of the Mediterranean diet is very high, not only is it the most enduring diet, it is also the best diet for controlling blood sugar and cardiovascular health, and it is a long-term performance stock that can be held.
The secret of the Mediterranean diet
Having said that, what is the heart of the Mediterranean diet? The Mediterranean diet divides food into several categories, some of which can be eaten every day, some are two or three times a week, and some are recommended to be eaten sparingly. The secrets are as follows.
▪ Eat every day: vegetables, fruits, whole grains, legumes, nuts, olive oil
▪ Eat three times a week: fish, seafood
▪ Eat once or twice a week: dairy, eggs, cheese, yogurt and other dairy products
▪ Try not to eat, save it for special occasions: red meat, desserts
▪ Drink more water
▪ Reduce intake of red meat, sugar, and saturated fat
▪ Reduce intake of processed foods
▪ Use more natural spices (chili, herbs, ginger, garlic) and reduce salt
▪ Maintain a more active and physically active lifestyle
Therefore, the Mediterranean diet is not to eat pasta every day, if you follow this principle of diet, in fact, will eat quite well, and even eat quite full. If you want to rely on the Mediterranean diet to lose weight, remember to match the way to control the total calories.
How to make my diet more Mediterranean diet?
After understanding this principle, please remember the focus is to eat more vegetables, fruits, whole grains, reduce the intake of red meat, and choose vegetable oils with unsaturated fatty acids. The meal arrangement for the day can be as follows
Breakfast: Fruit yogurt with oatmeal
Lunch: Chicken breast submarine burger
Dinner: grilled salmon (seasoned with garlic or lemon) plus boiled bok choy and rice with grains
Dessert: Original nuts
If this meal doesn't look Taiwanese enough, you can also choose ginger deep-sea fish soup with garlic flavored, low-salt boiled bok choy and rice with five grains or quinoa, and if that's not enough, some beans are also good. If that's not enough, you can also have some beans. By following these principles, Taiwanese meals can also be Mediterranean.
Also, learn the ability to prepare a simple, quick meal on your own. Many prepared meals, frozen meals, microwave meals and other processed foods will be seasoned with more and more salt, sugar, and saturated fat in order to preserve or flavor.
To conclude, the concept of Mediterranean diet includes eating more vegetables, fruits, whole grains, moderate intake of seafood, less red meat, sweets, processed foods, more exercise and more water. After grasping these simple concepts, it is the use of activation in life, weight control, heart health, brain clarity, prevention of diabetes, etc. are helpful. To maintain good health, the point is definitely not to swallow a bunch of pills or supplemental health food every day, but to make good healthy choices from daily life.
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