2021年最佳饮食榜发布!第一名果然又是……
2021年已悄然拉开序幕,新的一年你是否考虑要吃得更健康呢? 近日,《美国新闻与世界报道》(US News & World Report)公布了其一年一度的最佳饮食榜单,地中海饮食凭借其促进心脑健康、预防慢性病和减重等诸多健康益处蝉联“2021年总体最佳饮食”第一。 The Mediterranean diet—inspired by the cuisines of Spain, Italy and Greece—has been named the best overall diet by US News & World Report for the fourth consecutive year. 《美国新闻与世界报道》创于1933年,是一本曾与《时代周刊》(Time)和《新闻周刊》(Newsweek)齐名的新闻杂志,其每年定期发布的各类排名深受大众关注。 除此之外,地中海饮食还获得了“最佳植物饮食”(the best plant-based diet)和“最佳心脏健康饮食”(the best heart-healthy diet)等称号
It's generally accepted that the folks in countries bordering the Mediterranean Sea live longer and suffer less than most Americans from cancer and cardiovascular ailments. The not-so-surprising secret is an active lifestyle, weight control, and a diet low in red meat, sugar and saturated fat and high in produce, nuts and other healthful foods. 地中海饮食所指的并不是一种特殊的饮食计划或饮食过程,而是一种营养学家所推荐的膳食模式。它也并不能代表所有环地中海地区及国家的烹饪方式。
地中海饮食金字塔 地中海饮食的三个核心分别是高纤、高钙、抗氧化。这种饮食法强调: High intakes of olive oil (as the principal source of fat), vegetables (including leafy green vegetables, onions, garlic, tomatoes and peppers), fresh fruits (consumed as desserts or snacks), cereals (mostly whole grains), nuts and legumes Moderate intakes of fish and other seafood, poultry, eggs, dairy products (principally cheese and yogurt) and red wine Low intakes of red meat and red wine 2013年,地中海饮食正式被收录至联合国教科文组织的“人类非物质文化遗产代表作名录”(Representative List of the Intangible Cultural Heritage of Humanity)中。
随着近年健康意识兴起,人们对各种饮食模式的关注度也开始提高。 地中海饮食中所含有的饱和脂肪酸较少,不饱和脂肪酸与纤维素较多。据调查研究表明,地中海饮食能够降低心血管疾病(cardiovascular diseases)、整体癌症发病率(overall cancer incidence)、神经退行性疾病(neurodegenerative)、糖尿病(diabetes)和早期死亡的风险。 此外,相关研究还发现地中海饮食习惯可能会改善整体健康状况(overall health status),如降低非传染性疾病(non-communicable)的风险等。 地中海饮食法对摄入大量水果、叶菜和谷物等的强调也能帮助人们避免摄入过多的卡路里。研究显示,如果人们能够严格遵守地中海饮食法并进行有规律的运动,就会更好地控制自己的体重。 By following the Mediterranean Diet, you could also keep that weight off while avoiding chronic disease.
除了上文介绍的地中海饮食之外,此次榜单中还出现了其他许多有趣的饮食法。 最佳减肥饮食 慧俪轻体饮食法(Weight Watchers Diet)和弹性素食饮食法(Flexitarian Diet)并列获得此殊荣。
The program builds on WW’s SmartPoints system, which assigns every food and beverage a point value, based on its nutrition, and leverages details about food preferences and lifestyle. The SmartPoints system guides members toward an overall eating pattern that is lower in calories, saturated fat, added and concentrated sources of sugar, and higher in protein.
弹性素食饮食
Becoming a flexitarian is about adding five food groups to your diet – not taking any away. These are: the "new meat" (non-meat proteins like beans, peas or eggs); fruits and veggies; whole grains; dairy; and sugar and spice. You can be a vegetarian most of the time, but still chow down on a burger or steak when the urge hits.
快速减肥饮食 对于需要在短期内快速实现减重目标的朋友,还可以试试HMR饮食法(Health Management Resources Program)和阿特金斯饮食法(Atkins Diet)。
HMR饮食
The Health Management Resources Program is a weight loss system and lifestyle-change program. It is designed to reduce calories via meal replacement with added fruits and vegetables, such as shakes, nutrition bars and multigrain hot cereal. Physical activity is essential for successful weight management.
阿特金斯饮食
The Atkins diet is a low-carb diet. The diet involves four phases, starting with very few carbs and eating progressively more until you get to your desired weight.
最佳心脏健康饮食
得舒饮食
The DASH stands for Dietary Approaches to Stop Hypertension. The DASH diet emphasizes the foods you've always been told to eat (fruits, veggies, whole grains, lean protein and low-fat dairy), which are high in blood pressure-deflating nutrients like potassium, calcium, protein and fiber. 一方水土养一方人,适合的才是最好的。健康的饮食方法需要与规律作息、愉悦心情和适当运动共同配合。 新的一年,让我们更关注自己和身边人的健康吧~ |