The nutritionist said that different cooking methods need to choose different oils. For example, do not use olive oil when cooking at high temperature. (Picture taken from freepik)
[Health Channel/Comprehensive Report]According to the Ministry of Health and WelfarestatisticsIn 2011, the number one cause of death among Chinese people was cancer, with 51,656 deaths, accounting for 28% of the total number of deaths. How to prevent cancer is a topic of public concern. Dietitian Li Qiyun said that the “Mediterranean diet” can help slow down the body. Inflammation, reduce the risk of cancer, and reduce the occurrence of colorectal cancer, breast cancer and other cancers; this diet has 7 principles, eat a variety of fruits and vegetables, use high-quality oil, eat whole grains and whole grains, seafood and soybeans instead of red meat, Choose poultry for red meat, use spices instead of sauces, and drink red wine in moderation.
Li Qiyun’s Facebook fan page “Zero Distance Nutritionist David Li Qiyun” said, “Mediterranean diet” means that in the countries bordering the Mediterranean, most of the diets are rich in fruits and vegetables, nuts, beans, whole grains, vegetable oils and appropriate amount of fish and poultry. It is a healthier diet. In addition to preventing cancer, It can also prevent dementia.
Please read on…
7 principles of the Mediterranean diet
Li Qiyun said that in addition to the following seven principles of diet, exercise 3 times a week and keeping a good mood are all elements to maintain a healthy body and mind.
●Principle 1: Various fruits and vegetables.
Daily intake of fruits and vegetables of various colors, mostly dark vegetables, are rich in trace elements, phytochemicals and dietary fiber, which can regulate physiological functions, strengthen the body’s immunity, and effectively resist oxidation.
●Principle 2: Use high-quality oil.
Use high-quality oils such as olive oil, nut and avocado oil, increase the proportion of unsaturated fatty acids, and reduce the use of saturated fats, such as coconut oil, butter, lard, etc. For different cooking methods, you need to choose different oils. For example, do not use olive oil when cooking at high temperatures.
●Principle 3: Choose whole grains.
In the choice of staple food, try to eat whole grains and whole grains, such as brown rice, oats, sweet potatoes, potatoes, etc., in addition to providing more dietary fiber and vitamins, it can also effectively improve intestinal health.
●Principle 4: Replace red meat with seafood and soybeans.
Choose seafood as protein source as possible, such as fish, shellfish, or soy products, to avoid excess fat intake. In the choice of fish, you can choose salmon, sardines, etc. rich in omega-3.
●Principle 5: Moderate amount of red meat, choose poultry as much as possible, and reduce processed meat.
Eat less red meat and processed meat, such as ham, sausage, and bacon, which hide many saturated fatty acids and artificial additives, which can easily cause a burden on the body. When choosing meat, choose poultry with lower fat content.
●Principle 6: Control seasoning and replace with spices.
Eat less high-sugar foods and avoid using chemical seasonings. The sauces can be replaced with vanilla.
●Principle 7: Add enough water and appropriate amount of red wine.
Drink at least your body weight (kg) times 30ml of water every day. The polyphenols and resveratrol in red wine can help maintain good health, but in moderation and with a balanced diet.
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