Mediterranean Diet, Best Diet 2019

Still confused about determining the most appropriate diet to maintain health? You can choose the Mediterranean diet! Why? Because the diet is called the best diet 2019 version of US News & World Report. Every year, the media based in New York, United States (US), will choose the best diet recommended for the community to do.

No fewer than 41 types of diets were assessed by panelists consisting of nutritionists, diet consultants, and experts in the fields of weight loss, diabetes, and heart health. Assessment includes several aspects, namely ease and practicality of diet, possible dieters to lose weight in the first 12 months and 2 years thereafter, how effective the diet can prevent heart disease and diabetes, nutritional coverage that can be fulfilled, and how safe the diet is to do.

Get to know the Mediterranean diet

The Mediterranean Diet is a diet adapted from the diet of people living in the Mediterranean region, such as Italy and Greece in 1960. The Mediterranean diet is so highlighted, because there are differences in the health conditions of the Mediterranean population with the US population in general.

In the US, the rates of diabetes, stroke, heart attack, and death at a young age are much higher than in the Mediterranean region. Therefore, experts were interested in further researching the diet of people in Italy and Greece.

This diet is based on plant-based sources that prioritize dietary components in the form of vegetables, fruits, nuts, fish, whole grains, and reduce consumption of red meat, milk and its products (cream, yogurt, or cheese), and other bad fats . For example, you can replace the use of margarine and butter with olive oil or canola oil containing healthy fats. The fat contained in both oils can help reduce low-density lipoprotein, aka bad cholesterol.

In addition, you are also encouraged to avoid consuming foods and beverages that contain additional sugars (such as soft drinks, packaged tea or coffee, packaged fruit juices, etc.), processed meat (ham, bacon, sausages) and foods made from flour and processed oil.

Advantages of the Mediterranean diet

Research that confirms the goodness of the Mediterranean diet is overwhelming. Starting from being able to lose weight, to reduce the risk of heart attack, stroke, type 2 diabetes, and death at a young age.

With this diet, bad cholesterol causes heart attacks and strokes can be lowered. That way, this diet can reduce plaque formation in the blood vessels of the heart and brain.

Besides being beneficial for cardiovascular health, a Mediterranean diet has been found to be able to reduce the risk of cancer, Parkinson's disease, and Alzheimer's.

The Mediterranean diet can be adjusted
Not a few people are lazy to try this diet because it is known to drain the bag. However, don't worry because this diet is flexible, can be adjusted to the needs, tastes, and circumstances of each individual.

You can use food that is found in many markets and supermarkets at affordable prices. Anything?

Tomatoes, broccoli, spinach, onions, cauliflower, cucumber, carrots, potatoes, and sweet potatoes for vegetables.

For fruit choices, you can eat apples, bananas, oranges, pears, grapes, and melons.

For nuts, you can eat peanuts and cashews if it's difficult to get almonds walnuts, and makademia.

Choose brown or brown rice instead of white rice, and wheat pasta and whole wheat bread instead of white pasta or bread.

If it's hard to get salmon and tuna, you can replace them with sardines, anchovies, and lemuru.
For poultry, you can eat chicken and duck.

How, no hassle, right? You can get food ingredients above in traditional markets or in supermarkets.

Try to start filling up the food supply in the kitchen with the above types of food starting today. Indeed, the Mediterranean diet is predicted to be the best diet in 2019. However, if you have certain medical problems or want to know in more detail and complete about the application of this diet, you should consult a nutritionist.

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