Following the Mediterranean diet, the risk of diabetes is reduced by 40%, and the risk of cognitive dysfunction and physical dysfunction is also greatly reduced.

Principle:

1, seasonal fresh vegetables and fruits (rich in vitamins, minerals and antioxidants)

Spring: Chinese cabbage, leek and strawberry.

Summer: papaya, broccoli, beans, yam.

Autumn: cucumber, tomato, lotus root, kiwi fruit and pepper.

Winter: spinach, carrots, Chinese cabbage, grapefruit.

2. Simple processing (stirring > cooking > frying > frying), retaining nutrients.

Carrots and tomatoes should be fried, others can be mixed, but not boiled. If they can't, they should be fried. Try to avoid frying, because there will be a lot of nutrients lost.

3, control "iron", too high iron content is easy to suffer from diabetes.

Foods with high iron content: animal liver, blood and meat. It is recommended to eat meat 3-4 times a month.

4, olive oil, a spoonful every morning and evening, the first fried is better than the refined.

How to judge the quality of olive oil: put a bowl of oil in the refrigerator for 24 hours. If it is solidified, it means it is pure. This oil is the best.