Analysis:
Haruki Murakami spent a lot of pen and ink to describe the pleasure of "eating" in his travels in southern Europe, Drums in the Distance. Referring to the hometown of the famous mafia, Haruki Murakami said: Sicily is a place full of bliss, although he is uneasy about its ugly buildings and hidden dangers full of violent crimes. "As soon as I arrived at the fish market, there were many fish shops ... not only fish, but also rich fruits and vegetables. Wine is also very delicious, and cheap ... "
The so-called "Mediterranean diet" refers to the diet style of vegetables, fruits, fish, whole grains, beans and olive oil in southern European countries such as Greece, Spain, France and southern Italy.
Research data has repeatedly shown that residents in the Mediterranean region are far less likely to suffer from cardiovascular diseases, diabetes, colon cancer, rectal cancer and other rich diseases than other European and American countries. Even in the United States, the situation of those who adopt the "Mediterranean diet" fully confirms this. It can be seen that its diet structure implies healthy ways such as high fiber, high vitamins, low fat and low calories. It goes without saying that these advantages can draw convincing conclusions from the following keywords.
Mediterranean health keywords
Eat raw: Like all people who live a long life, vegetables constitute the main body of the "Mediterranean diet". They use olive oil, lemon, spices and garlic as seasonings to make vegetable salad a mouth-watering delicacy. Many Mediterranean people eat at least twice as much vegetables and fruits as recommended by anti-cancer agencies. Therefore, of course, they get a lot of healthy cellulose and important antioxidant components. Eating raw food is most conducive to preserving the nutrients in food, reducing the glycemic index and reducing free radicals.
Olive oil: Generally speaking, eating more oil will lead to an increase in blood lipids. However, people in the Mediterranean consume more olive oil than people in the United States, Japan and other countries, and olive oil is the number one contributor to the "Mediterranean diet". Its greatest advantage is that it contains the highest proportion of monounsaturated fatty acids, which can prevent and reduce the risk of cardiovascular diseases. Moreover, vitamin E and polyphenols in olive oil are natural antioxidants, which can inhibit the production of free radicals and reduce cancer. All kinds of olive oil contain monounsaturated fatty acids that promote heart health, but virgin olive oil contains more antioxidants because of fewer processing steps.
Low fat: Eating less red meat is a major feature of "Mediterranean diet". Their main sources in protein are low-fat fish, shellfish, seafood and beans. Omega-3 fatty acids contained in deep-sea fish help to lower blood pressure and prevent blood coagulation. Beans are rich in plant protein, and estrogen in them can also lower cholesterol and keep the heart and blood vessels unblocked.
Garlic: Garlic loved by Mediterranean people was once called "smelly rose". In fact, it is an incredible super food, containing 65,438+02 different antioxidant components, which can lower blood pressure and promote blood circulation. Because of its great antibacterial and antiviral effects, it can resist the invasion of potential carcinogens, enhance the function of liver to expel carcinogens, and reduce the probability of colon cancer and gastric cancer by nearly half. In addition, onions are also an important part of the "Mediterranean diet". Like garlic, it is also rich in sulfide, which can help the body metabolize carcinogens and fight inflammation.
Spices: Many Mediterranean dishes use various spices-thyme, perilla, sage, mint and Dutch mint. For example, rosemary is soaked in wine and olive oil, and mint is usually used to flavor salads, cheese and meat dishes and gravy. Spices can help digestion and also have antiseptic effects.
"Mediterranean diet" includes olive oil, red wine, various vegetables and fruits (especially tomatoes, garlic, onions, etc. ), whole grains replace refined carbohydrates, various beans and seafood.
Representative components of Mediterranean diet
The best materials are the freshest, most natural and sometimes representative materials, which only need simple cooking. The best olive oil, seasonings and, of course, your passion and love for food.