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Diet is the foundation of health
People get it through diet
A variety of nutrients and energy needed
Maintain your own health
But not a reasonable diet
It increases the risk of multiple diseases and death
2021 has quietly passed
New year
U.S. News & World Report's 2022 Diet List
Baked again!
Let's take a look at which diets make the list.~
Dietary patterns appropriate for high blood pressure
Diet of Deshu
The Deshu diet ranks second with a 0.2-point difference in the list of the best diets, starting with the National Institutes of Health's dietary recommendations for people with high blood pressure. It encourages people to reduce their intake of sodium, while increasing the intake of calcium, potassium, magnesium, etc., to achieve the purpose of prevention and auxiliary blood pressure reduction.
01
The focus of the Deshu diet
●6 to 8 servings of whole grains per day; 4 to 5 servings of fruits and vegetables (1 serving of vegetables is about a medium-sized bowl, and 1 serving of fruit is 1 medium-sized fruit), and most potassium-rich varieties are selected;
● 2 to 3 servings of defatted or low-fat dairy products per day;
● Daily white meat such as poultry and fish is the mainstay, and it does not exceed 170g per day;
● Limit salt per day
● Limit fatty meats, full-fat dairy products, sweets, and sugary drinks.
In contrast, the Deshu diet restricts the intake of saturated fats, salt, cholesterol, sugars, and refined carbs more strictly.
Therefore, in addition to effectively lowering blood pressure, it can also reduce the content of bad cholesterol and triglycerides in the blood, and increase the content of good cholesterol, thereby reducing the risk of cardiovascular disease.
02
An "improved version" of the Decatur diet
There are also some places where the Deshu diet is not suitable for the current situation of the Chinese people and needs to be improved:
● More suitable for the choice of whole milk. Mainland residents have a serious shortage of dairy product intake, and usually do not have the habit of eating dairy products, so non-obese, high-fat and other healthy people can change low-fat milk to full-fat milk.
● It is still necessary to consume 50g of red meat per day. The proportion of people with iron deficiency anemia in the mainland is very high, especially women and the elderly, so red meat should be eaten less, but can not be eaten.
Optimal weight loss diet
Flex vegetarian diet
Flex vegetarian food is tied for second place with Deshu Diet in the overall best diet list, and it has also won the title of The Best Weight Loss Diet Champion. Compared with strict vegetarian food, flex vegetarian food is easier to adhere to, and it ensures a comprehensive intake of nutrients, and long-term implementation will not cause bad effects on the body.
The focus of a flex vegetarian diet
Flex vegetarian diet refers to a vegetarian diet that does not exclude eggs and milk, and can also eat a small amount of meat when the appetite comes.
The focus of the diet is not simply to remove and restrict, but to add rich plant foods that are easier to operate and stick to. And in this process need to pay attention to:
● Eat livestock meat > once a month, but < once a week. Fish is preferred for animal foods.
● Pay attention to the intake of plant proteins, such as beans, nuts, etc.
● Choose the cooking oil well. Due to the reduction of animal food intake, unsaturated fatty acids will be missing, and some vegetable oils can make up for it, such as flaxseed oil. However, do not add too much oil and spices, and try to adopt a light and low-processing healthy cooking method such as steaming, boiling, and stir-frying.
● Choose dark vegetables, algae, and fungi. Even if you are allowed to eat meat occasionally, you should be wary of the lack of iron, vitamin B12, etc., while dark vegetables, various mushrooms, and algae will have a relatively high iron content. Simultaneous intake of fruits and vegetables rich in vitamin C can improve the absorption rate of iron.
Are you suitable for a flex vegetarian diet?
It is not that anyone who wants to lose weight can implement this dietary pattern, some people recommend it, and some people are not suitable:
Suitable for people
Overweight and obesity;
Hypertension;
Hyperlipidemia / hypercholesterolemia;
Glucose intolerance abnormalities (patients with diagnosed diabetes need to be guided by a professional dietitian);
There is a family history of metabolic abnormalities.
Not suitable for people
Various types of anemia;
Allergic to foods that need to be strengthened, such as eggs, milk, gluten, etc.;
history of eating disorders (eg, anorexia, binge eating disorders, etc.);
Developing children, strong physical work, competitive athletes, pregnant women, frail elderly people, etc. are also not suitable.
Dietary patterns against dementia
MIND diet
The fourth-ranked MIND diet is a diet based on the Mediterranean diet and the Deshu diet.
Researchers at the University of New South Wales in Australia surveyed 1220 older adults over the age of 60 who had eaten over 12 years and recorded and assessed their cognitive abilities. The results showed that people who adhered to the MIND diet model had a 19 percent lower risk of developing mild cognitive impairment or dementia.
The heart of the MIND diet
Unlike the Mediterranean diet and the Deshu diet, the MIND diet places more emphasis on the choice and frequency of specific foods:
● Emphasize a balanced daily intake of leafy greens and other vegetables. Green leafy vegetables are rich in folic acid, which can reduce the damage of harmful substances in the body to cerebral blood vessels, nourish the brain nerves, and reduce the risk of dementia. An American study that tracked 960 58- to 99-year-olds for 10 years showed that regularly eating leafy greens made the brain about 11 years younger.
● Encourage eating more berries. Such as blueberries, raspberries, strawberries, etc., at least 2 times a week. The advantage of berries is that they are rich in anthocyanins, which can improve the brain's ability to adapt.
● Eat a small handful of nuts a day. Nuts contain a large number of unsaturated fatty acids, which can help regulate blood pressure, blood lipids, and protect cardiovascular and cerebrovascular diseases; they also contain more than a dozen amino acids, which are the main components of brain nerve cells.
● Eat beans once every other day. Legumes are one of the important sources of lecithin, and eating them regularly can enhance brain cell activity and improve memory and intelligence.
● Eat fish, chicken and duck and other poultry at least once a week. These are high-quality meats with low fat and high protein, which can help strengthen immunity.
● Eat more whole grains, and gradually account for more than 1/3 of the whole grain beans in the staple food. Compared with refined grains, whole grains are rich in dietary fiber and resistant starch, which not only control postprandial blood sugar, but also control the inflammatory response, helping to reduce the risk of neuritis in the brain.
● Limit eating 5 foods less. Butter and margarine are recommended to be less than 1 tablespoon (about 14 grams) per day; cheese is recommended not to be consumed more than once a week; red meat is recommended to be consumed no more than three times a week; fried foods are recommended to be served less than once a week; and pastries and sweets are recommended no more than four times a week.
These 5 types of foods are often high in fat, oil, salt or sugar, and eating too much can easily lead to metabolic diseases such as obesity, hypertension, high blood lipids, and diabetes, which in turn affects brain health and increases the risk of Alzheimer's disease. Therefore, we must usually control the amount.
Top overall list of best diets
Mediterranean diet
For the fifth consecutive year, the Mediterranean diet has topped the overall best diet list, and it has also ranked first in the six sub-lists of the healthiest, the most beneficial to the heart, the most diabetic, the easiest to follow, and the plant-based diet.
The focus of the diet
The Mediterranean diet in general has the following characteristics: high fiber, high calcium, antioxidant, low fat, low calorie.
● Fruits, vegetables, whole grains, olive oil, legumes, nuts, spices at each meal;
● Eat fish and seafood at least 2 times a week;
● Poultry, eggs and dairy products can be eaten a little as appropriate per week;
● Red meat and sweets can only be eaten occasionally;
● Basically do not drink alcohol, if you want to drink, only choose wine, women are limited to 1 cup per day, men are limited to 2 cups per day.
Benefits of the Mediterranean diet
● Sufficient fruits and vegetables, whole grains can provide rich vitamins, dietary fiber, etc., which is conducive to the control of weight, blood sugar, blood lipids, and maintains intestinal function, and can also help improve immunity
● Olive oil, nuts, fish, etc. are high-quality sources of unsaturated fatty acids, and also contain many antioxidant substances, which are beneficial to cardiovascular health and have a preventive effect on cognitive decline.
A long-term study in Australia also demonstrated that people who ate traditional Mediterranean foods the most often had a 30% lower risk of dying from cardiovascular disease than those who ate the least.
Scientists at University College London in the United Kingdom analyzed more than 40 studies on the relationship between mental illness and diet. The results found that increasing the intake of fruits and vegetables in the diet reduced the risk of depression by 33%, and reducing the intake of indigestible foods such as meat, saturated fat, and sugar in the diet reduced the feeling of depression and depression by 24%.
03
"Sinicized" Mediterranean diet
Although the Mediterranean diet is good, it is based on the eating habits of Europeans, and it is not feasible for the Chinese to strictly copy it, so it must be improved:
● A variety of vegetable oils are used alternately, mainly instead of olive oil. Because olive oil has a low smoke point and high price, it is not suitable for the Chinese people's frying and frying cooking methods, so we can alternately choose vegetable oils such as soybean oil, rapeseed oil, and tea oil.
● Deep-sea fish is rich in a variety of unsaturated fatty acids, which are good for cardiovascular disease, but not all regions are convenient to buy seafood, and the price is not cheap. Common aquatic products actually contain unsaturated fatty acids, such as striped fish, shrimp, crucian carp, etc. are good choices.