Eat the Mediterranean diet to prevent aging: grasp 5 principles and avoid 1 trap

The Mediterranean diet is the most popular healthy diet in China in recent years. The World Health Organization (WHO) has also confirmed that adopting the "Mediterranean diet" can reduce the risk of obesity-related heart disease, stroke, cancer and diabetes. However, nutritionists remind that if you have kidney problems, it is recommended to be evaluated by a doctor and nutritionist first.

Nutritionist Xu Jinyi pointed out that the Mediterranean diet is favored by diet experts around the world. Its characteristics are that it consumes a lot of fresh vegetables and fruits, whole grains, beans, nuts, consumes moderate amounts of fish and poultry, and uses olive oil for cooking. It also advocates reducing the intake of dairy products, red meat, processed meat and sweets.

Mediterranean diet may reduce risk of disease: study

Studies have shown that the Mediterranean diet provides abundant natural antioxidants such as vitamins, minerals, and phytochemicals, which can reduce oxidative reactions in the body. Adequate dietary fiber provides a sense of fullness by prolonging chewing, inhibits intestinal absorption of carbohydrates, and reduces insulin resistance, effectively reducing the risk of type 2 diabetes.

At the same time, the intake of nuts increases polyunsaturated fatty acids, and the large-scale use of olive oil increases the intake of monounsaturated fatty acids, which have anti-inflammatory effects. Olive polyphenol compounds can be antioxidants and reduce the risks of cardiovascular diseases, strokes, and dementia caused by diabetes.

Mediterranean drinking affects kidney disease from the inside out and is not suitable

Nutritionist Xu Jinyi emphasized that in addition to reducing the risk of heart disease and dementia, many studies in the past have pointed out that the Mediterranean diet has effects on anti-aging, anti-depression and even male erectile dysfunction. In other words, as long as you change your eating habits, it can affect the body from the inside out.

However, although the Mediterranean diet is good, it still needs to be restricted for people with poor kidneys. Because fruits and vegetables are rich in potassium and phosphorus, people with chronic renal failure, poor renal function, diabetic nephropathy and dialysis should reduce their intake. In addition, people should master 5 principles, pay attention to 1 small trap, and avoid using wrong methods to cause health burdens.

Cooking Tips: Master 5 Principles and Avoid 1 Trap

Principle 1/Staple food: Replace starch with whole grains, instead of white rice and noodles.

Principle 2/Plenty of fruits and vegetables: Eat at least 1 bowl of vegetables per meal to increase dietary fiber.

Principle 3/Intake of good fats: such as olive oil or nuts, help the body regulate physiological functions and fight inflammation.

Principle 4/Cooking with original flavor: Reduce the amount of seasonings, use spices such as garlic and onion to increase the aroma, and also increase the intake of sulfide and allicin, which helps with antioxidants and protects the cardiovascular system.

Principle 5/High-quality protein: Replace red meat and processed foods with beans, dairy products, eggs and white meat, or deep-sea fish and seafood to reduce the risk of colon cancer and inflammation in the body.

1 Trap/Oil cooking: One of the most important aspects of the Mediterranean diet is the intake of good oils, such as olive oil. However, people may misuse the oil and use the same bottle of olive oil for frying, boiling, stir-frying or deep-frying. However, olive oil can easily go bad if cooked at high temperatures, as it can produce free radicals and carcinogens that can damage your health. It is recommended that you use cold oil for salad dressing or to mix cooked food with it.

How to Eat Out for 3 Meals

Nutritionist Xu Jingyi finally reminded that it is not difficult to create basic Mediterranean diet concept meals for people who eat out, and they can be bought in convenience stores. But in addition to grasping the above 5 principles, you must also make good use of the concept of nutritional proportions in order to eat in a balanced and healthy way.

Breakfast: yogurt or milk + whole wheat toast with cheese and tuna.

Lunch: fried salmon or braised chicken legs + whole grain rice + salad with olive oil + fruit.

Afternoon tea: nuts + yogurt.

Dinner: seafood pasta or chicken whole grain rice + salad + fruit.

(Reminder: It is important to eat a lot of vegetables, and try to choose vegetables of "many different types and colors.")