In recent years, the trend of healthy eating has become popular. There are so many different diets that people don't know how to choose, and they also worry about whether there are other health hazards hidden behind them. The "U.S. News & World Report" Best Diet project convenes dozens of experts and physicians in cardiovascular, physical health, food nutrition, diabetes, exercise, etc. to conduct research and surveys every year, and select the representative healthy diet for the year.
The selection items include the health of the heart, the long-term weight loss effect of the diet, the difficulty of implementing the diet, and the comprehensiveness of food nutrition. This year, the best diet ranking was selected from 39 diets. "Mediterranean Diet" won the championship for 4 consecutive years, and the second "Deshu Diet" was the same as last year. In particular, the ranking of "Flexible Vegetarian Diet" rose from third to tied for second.
NO.1 Mediterranean dietThe Mediterranean diet is a diet specific to countries bordering the Mediterranean Sea, and it is generally believed that people in this region live longer. Pan Fuzi, a nutritionist at Beitou Health Management Hospital, explained that the Mediterranean diet is based on a large amount of olive oil, legumes, natural grains, fruits and vegetables, moderate fish and dairy products, and reduced red meat intake.
The ingredients used in the Mediterranean diet are rich in antioxidants, vitamins, dietary fiber, and polyphenolic compounds that can prevent chronic diseases; in addition, the choice of oil is mainly olive oil, which is rich in monounsaturated fatty acids, which can help weight loss Manage and prevent cardiovascular disease, diabetes and other chronic diseases.
NO.2 Deshu diet
Deshu diet is based on "lowering bloodHigh potassium, high magnesium, high calcium, high dietary fiber, and low intake of saturated fatty acids are the five elements of the Deshu diet; it is recommended that patients with high blood pressure should eat more vegetables, fruits, whole grains, Lean meats, low-fat dairy products.
Pan Fuzi pointed out that the Deshu diet does not encourage the intake of foods high in saturated fat (such as fatty meat), sugar-sweetened beverages and sweets, and recommends that the daily dietary sodium intake be less than 2300 mg (equivalent to 6 grams) table salt) and gradually reduced to 1500 mg per day (equivalent to 4 grams of table salt).
NO.3 Flexitarian Diet
The flexitarian diet originated from Dawn Jackson Blatner, a well-known American nutritionist, who advocated that "you don't have to give up eating meat completely" to get the health benefits of vegetarianism, as long as you eat more Eat vegetables and fruits and eat less meat as the principle.
In terms of dietary intake, it is recommended to consume more non-meat protein (tofu, soy or eggs), vegetables and fruits, whole grains and dairy products. Pan Fuzi explained that increasing the intake of plant-based protein can effectively reduce blood lipids and blood pressure; long-term use of a flexitarian diet, choosing the right food and controlling calories can also help effectively control weight.
◎ Image source/Dazhi Image/Shutterstock
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