Tired Of Takeout Food And Can't Cook New Tricks? Dietitian Recommends The Best Diet In 2021 To Lose Weight, Protect The Heart And Be Healthy

During the epidemic prevention period, you are tired of taking out food and can't cook anything new? Dietitian Gao Minmin recommends everyone to try the "Mediterranean Diet", which has been selected as the best diet in 2021. You can also drink some red wine every day to lose weight, protect your heart, take care of your brain, and live a healthier and longer life.

Nutritionist Gao Minmin pointed out that the Mediterranean diet has long been recognized by the world as the healthiest evergreen diet for thousands of years! The Mediterranean diet, although it is a traditional way of eating around the Mediterranean countries, is not difficult to implement in modern times.

The main elements are a large amount of vegetables and fruits, plus a variety of whole grains, rhizomes and starches, and more cooking with olive oil, less red meat and processed products, moderate soy products and dairy products, especially cheese and cheese .

Gao Minmin pointed out that the Mediterranean diet has many advantages, at least the following points:

Gao Minmin presents the Mediterranean diet in a pyramid, and divides it into 4 major areas: daily must eat, at least weekly food, moderate weekly intake, moderate drinking, and eat as little as possible and health reminders.

Everyday must:

Eat whole grains, vegetables and fruits, legumes, spices, nuts, and healthy fats (primarily olive oil) every day.

Monounsaturated fatty acids in good oils can reduce bad cholesterolAll kinds of vegetables have different phytochemicals: green vegetables are rich in lutein, orange vegetables contain carotenoids, red vegetables contain lycopene, blue and purple vegetables contain anthocyanins, white vegetables contain sulfide and Polysaccharides help the body reduce inflammation.

Eat at least once a week

Gao Minmin recommends eating fish and shellfish and two-point beans and soy products at least twice a week. That is to eat more low-fat high-quality protein, reduce the intake of red meat and processed products, and reduce the concentration of bad cholesterol.

Eat in moderation every week

Gao Minmin said that eggs, white meat and dairy products (especially yogurt and cheese) can be eaten in moderation every day, and fermented dairy products contain good bacteria to maintain intestinal health.

Moderate drinking

One glass of red wine is 150ml, no more than 2 glasses per day for men and 1 glass for women.

Eat as little as possible

Gao Minmin said Eat as little red meat and sweets as possible. Reduce saturated fat intake and reduce cardiovascular risk!

Drink enough water to help metabolism

Drink at least 1500-2000cc of water daily.

Remember to exercise

Gao Minmin reminds that it is very important to maintain physical and mental health during the epidemic prevention period. Remember to exercise regularly, keep a happy mood, and don't stay up late.

Gao Minmin believes that as long as everyone can maintain good eating habits and lifestyles, there will be good nutrition and health, which is the best way to eat.

"Health 2.0" reminds you

In response to the new crown pneumonia epidemic, the CDC continues to strengthen the epidemicMonitoring and border control measures, and wearing a mask as instructed to seek medical treatment as soon as possible, and at the same time, take the initiative to inform the doctor of travel history and contact history to facilitate timely diagnosis and notification.

◎ Image source/Provided by high-sensitivity nutritionist·Dazhi Image/shutterstock

◎ Source / Gao Minmin Dietitian