Beard's family medical clinic, the closer it is to summer, the more people often ask: "Beard, Beard, I have been thoroughly epidemic prevention all winter, and my weight has gone out of control. I want to lose weight! " Will you lose weight without eating starch? Will I lose weight if I don't eat? "
Before discussing "what not to eat", beard prefers to remind everyone what to eat. After all, being forbidden to eat is painful, but being told what to eat is much easier. Of course, more exercise is the best policy.
The correct concept of diet is the first step to balance nutrition and control weight!
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American News and World Report, an authoritative American magazine, recruits dozens of experts and doctors in cardiovascular, health care, food nutrition, diabetes, sports and other related fields from the United States every year to carry out the best diet project and analyze it in 35 food cultures:
1. How healthy is this diet for the heart?
2. Long-term weight loss effect?
3. How easy is it to go on a diet?
4. Comprehensive nutrition of food
The first place in the world's best diet in 2020 is "Mediterranean diet".
What is the Mediterranean diet? The main features are as follows:
1. Eat whole grains, fruits, vegetables, beans, spices, nuts and healthy oil (mainly olive oil) every day.
2. Eat fish and shellfish at least twice a week.
3. Eat eggs, white meat and dairy products (fermented) in moderation every day, such as yogurt and cheese.
4. Reduce the intake of red meat and sweets.
5. Drink enough water: It is recommended to drink at least 1.5~2 liters of water every day.
6. Moderate drinking (red wine): two alcohol equivalents for men and one alcohol equivalent for women.
In fact, the Mediterranean diet is a traditional way of eating in Mediterranean countries (Spain, Italy, Greece, etc.). ), and most of the ingredients they used to eat contained antioxidant nutrients.
In the1980s, a study found that:
Seven countries around the Mediterranean (people who follow this diet) are less likely to die of cardiovascular disease. Then, it is also confirmed by experiments that this kind of diet can improve the inflammation of the body and has the function of anti-aging, while omega-3 fatty acids rich in fish oil and olive oil have the functions of activating cerebral vessels, promoting blood circulation and activating brain power.
The key points of cooking are:
1. Eat at least processed ingredients, reduce seasoning and season with spices;
2. There are many dishes in the oven, and leafy vegetables are mostly made into lettuce salad, so you don't need to fry them quickly.
3. Olive oil is good for cardiovascular system, but it is not suitable for high-temperature cooking or easy to deteriorate, but it is very suitable for seasoning or dipping sauce after cooking to increase flavor.
Note: If Chinese food needs to be fried, you should choose high-temperature resistant oil, such as sunflower oil and salad oil.
# I think the Mediterranean diet is much simpler
# Other things that are too difficult, I can only stick to it for a week. That's great.
# Fat hasn't started to burn yet
# The enthusiasm for losing weight has burned out.
* This article is published by Dr. Beard's clinic life authorization, and it is forbidden to reprint without permission.
"This article is the author's view on cooperative innovation, not his position."