Guide
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As the third largest news magazine in the United States, U.S. News & World Report publishes a list of the world's best healthy eating methods every year, which can be said to be the "Forbes list" of the dietary industry.
Recently, the list of the best diets in 2022 has been released. Not surprisingly, the Mediterranean diet remained at the top of the list for five consecutive years, while dash diet and The Flexitarian Diet followed suit at no. 2. The diets of the top three are the same as last year, which is enough to explain the scientific nature of these diets.
Mediterranean diet
The Mediterranean diet, as the name suggests, is the recipe of the inhabitants of the Mediterranean region known for their longevity, and is mainly characterized by its abundance of polyphenols, unsaturated fatty acids, dietary fiber, vitamins and minerals, and contains less saturated fat and sugar. The Mediterranean diet does not have very strict requirements, and the food is mostly based on fruits and vegetables and grains, accompanied by a certain amount of nuts, olive oil, marine fish and wine.
Since the price of olive oil and deep-sea fish (such as imported cod) in the Mediterranean diet is very high, and the cost of eating a day may exceed 100, the Mediterranean diet is more suitable for economically wealthy families.
It is worth noting that although the Mediterranean diet is rich in unsaturated fatty acids, which is helpful for cardiovascular health, the Fat Content of the Mediterranean Diet is still relatively high due to the presence of olive oil, nuts and deep-sea fish. Therefore, while following the Mediterranean diet, be sure to do proper exercise.
Diet of Deshu
In addition to the vegetables and fruits required by the conventional diet, the Deshu diet also requires the use of whole grains instead of refined flour, the use of lean meat instead of fat, the use of low-fat dairy products instead of full-fat dairy products, deshu diet is rich in potassium, calcium, protein and dietary fiber.
At the heart of the Deshu diet is low salt, which strictly limits daily salt intake and replaces salt flavoring with other spices. The initial salt intake should not exceed 5.75 grams, and over time, the daily salt intake eventually drops to about 3.75 grams.
Numerous studies have shown that a high-salt diet is an important predisposing factor for high blood pressure. In addition to lowering blood pressure, the Deshu diet can also reduce LDL cholesterol (bad cholesterol) and increase HDL cholesterol (good cholesterol), which is very suitable for middle-aged and elderly people with high blood pressure.
The Deshu diet is also relatively easy to implement, and even people who are not so determined can stick to long-term use. If the middle-aged and elderly are not accustomed to the spices used in the Deshu diet, they can choose to replace ordinary salts with low-sodium salts.
Flexible vegetarian diet
As the name suggests, flexible means flexible, vegetarian means that the diet is mainly vegetarian, and the flex vegetarian diet is mainly vegetarian under normal circumstances, which is no different from vegetarianism, but you can occasionally reward yourself with appropriate meat.
The flex vegetarian diet consists mainly of legumes, eggs, fruits and vegetables, whole grains, dairy products, sugar and spices. Vegetarians can get lower calories with the same satiety, resulting in rapid weight loss.
Flex diet is suitable for all adults or children who need to lose weight, because most of the vegetarian cooking time is short, very suitable for home cooking, it should be noted that the flex vegetarian diet on calorie restrictions are more serious, requiring the total daily calories to be about 1500 calories, some cooking methods such as cheese baked pumpkin is not suitable for flex flex diet.
In addition to the three diets mentioned above, Time Pie has also mentioned other life-prolonging diets before, such as the Okinawa diet in Japan, Okinawa, Japan, as a longevity region, its diet is characterized by eating more carbs and eating less meat, and the appropriate amount of protein and more exercise! If you want to learn more about food, stay tuned for Time Pie.