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Mediterranean diet is now popular in many countries, this is the name of the scientific diet. With studies showing that adopting the Mediterranean diet can help reduce mortality in people with chronic diseases. Like other healthy diets, the Mediterranean diet focuses on eating foods that are fortified with vegetables, fruits, and whole grains.
1. What is the Mediterranean diet?
Mediterranean diet is derived or in other words inspired by the traditional foods of countries bordering the Mediterranean Sea such as Italy, Greece, France, Spain.
With the Mediterranean diet, the diet will increase healthy ingredients such as fish, vegetables, tubers, fruits, beans and whole grains. Reduce ingredients like red meat, dairy products, sweets.
However, there have been no specific studies on how exactly the Mediterranean diet works. However, now many countries are applying and combining according to food groups including:
Group of foods to eat a lot: Vegetables (including broccoli, spinach, kale, onions, carrots) , Brussels sprouts...); fruits (Apples, bananas, oranges, grapes, pears, strawberries...), nuts (Almonds, walnuts, cashews, chia seeds, macadamia nuts, hazelnuts, sunflower seeds, pumpkin seeds). ..), legumes (Mung beans, red beans, black beans, peanuts, chickpeas...); whole grains (whole oats, brown rice, rye, barley, corn...); fish and seafood; Extra virgin olive oil, avocado oil... Group of foods to eat in moderation: Poultry, eggs, milk, cheese and yogurt. Food groups should be limited: Red meat such as beef, pork, veal, lamb... Food groups should not eat: Sugary drinks, processed meat. Refined grains, refined oils... The Mediterranean diet has many differences compared to other diets in that it accepts calories from fat just choosing the right type of fat. for example olive oil. This mode also allows drinking some wine. In addition, the strength of this diet is that there is no need to worry about counting calories or nutrients (including protein, fat, starch).
Dầu ô liu được lựa chọn sử dụng trong chế độ ăn Địa Trung Hải
2. The benefits of the Mediterranean diet
Scientific researchers have shown that the Mediterranean menu brings many health benefits, reducing the risk of cardiovascular disease, especially when combining diet and exercise. Another statistic shows that when eating this diet not only reduces the rate of death related to cardiovascular diseases but also reduces the rate of death from other chronic diseases.
When following this diet, it helps you control your weight, control blood pressure, blood sugar and blood fat indexes.
The Mediterranean diet can help prevent some chronic diseases such as:
Cardiovascular disease. Prevent some cancers, for example breast cancer... Type 2 diabetes Alzheimer's disease Parkinson's disease
3. Mediterranean Diet Suggestions
The menu for the week's diet includes:Monday:Breakfast: Choice of yogurt with fruit or walnuts, almonds Lunch: Choose a plate of Italian pasta Sea. Dinner: Grilled salmon with brown rice and vegetables Tuesday:
Breakfast: Oats with raisins. Lunch: Mixed tuna salad with a little olive oil Dinner: Choose tomatoes, olives and cheese to make a Salad
Chế độ ăn Địa Trung Hải bữa sáng có thể ăn yến mạch ăn cùng nho khô
Wednesday:
Breakfast: An omelet served with vegetables, tomatoes and onions. Lunch: Whole grain bread with cheese and some fresh vegetables Dinner: A plate of Mediterranean-style pasta. Thursday:
Breakfast: A mixed cup of milk mixed with strawberries and oats. Lunch: A few slices of whole grain bread and served with fresh vegetables. Dinner: A salad of tuna mixed with olive oil. You can eat more fruit for dessert Friday:
Breakfast: 2 boiled eggs served with a plate of vegetables sauteed in olive oil. Lunch: A cup of yogurt mixed with strawberries, oats and nuts like walnuts, almonds. Dinner: Grilled lamb served with salad and baked potatoes. Saturday:
Breakfast: Oats with raisins, some nuts and an apple Lunch: Whole grain bread with vegetables. Dinner: You can have a vegetarian Pizza with whole grains, vegetables, buffet cheese and olives.
Sunday:
Breakfast: Fried eggs with some vegetables and olives. Lunch: Vegetarian pizza with whole grains, cheese, vegetables of your choice and olives. Dinner: Grilled chicken, served with vegetables and a baked or boiled potato. In addition to the main meals of the day, you can use more fruit for dessert.
When you are wondering about a healthy diet, you can refer to the Mediterranean diet. Note that when following the Mediterranean diet, it should be combined with exercise and sports according to your health status to achieve the best effect.
If you have any questions or want to be consulted by a nutritionist or nutritionist about a healthy diet, suitable for each age, you can register for an examination at the General Hospital. Vinmec International for in-depth advice.
Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.
