Every year, the US “News and World Report” website will conduct a large number of surveys to calculate the world’s healthiest diet rankings. Recently, the list of the best diets in 2019 was released. This year, for 41 diets, it must be safe, relatively easy to follow, and nutrition Choose the best diet, and take a look at how to eat is the healthiest!
The top ten diet methods
First place: Mediterranean Diet
Second place: DASH Diet
Third place: The Flexitarian Diet
Fourth place (tie): MIND Diet
Fourth place (tie): WW (Weight Watchers) Diet (Weight Watchers) Diet
Sixth place (tie): Mayo Clinic Diet (Mayo Clinic Diet)
Sixth place (tie): Volumetrics Diet
Eighth place: TLC Diet (thin layer chromatography diet)
Ninth place (tie): Nordic Diet
Ninth place (tie): Ornish Diet
The Mediterranean diet ranks first in the list of USNEWS best diets. In addition to winning the overall “best diet” title, the Mediterranean diet is also rated as “most suitable for diabetics”, “most beneficial to heart health”, “most healthy”, ” The easiest diet to follow.
The Mediterranean diet refers to the dietary styles of Greece, France and other countries on the Mediterranean coast that are mainly based on vegetables, fruits, fish, whole grains, beans and olive oil.
The Mediterranean diet is like a pyramid. The bottom of the tower is a lot of exercise, then vegetables, fruits, whole grains, beans, nuts, olive oil, and then up is fish, seafood, poultry, eggs, dairy products, the top needs The restrictions are on sweets and red meat (Image source: Wikimedia Commons)
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Characteristics of the Mediterranean diet
1. Optimize staple food
The Mediterranean diet emphasizes the control of the intake of staple foods, and the main food intake is mainly coarse grains, such as oats, barley, brown rice, black rice, corn and so on.
Second, rich vegetables and fruits
Ingest a large amount of fresh seasonal vegetables every day, and the cooking method is very simple, mostly eaten raw, or slightly scalded with water, and then simply cold.
3. Rich fish and shrimp seafood
Due to the coastal areas of the Mediterranean, deep sea fish are often eaten. Fish and shrimp seafood can provide a lot of high-quality protein to the human body. Deep-sea fish contains a lot of omega-3 fatty acids, which helps to suppress atherosclerosis. It is recommended to develop the habit of eating deep-sea fish 2 to 3 times a week, such as sardines, mackerel, herring, salmon, etc.
4. Less red meat and less processed food
Compared with seafood, red meat has a higher fat content and is mainly saturated fat. Excessive intake of red meat is harmful to the prevention of cardiovascular and cerebrovascular diseases, obesity and other diseases. Also rarely eat processed foods, such as sausages, bacon, ham and so on.
5. Appropriate amount of dairy products and eggs
Daily consumption of dairy products in moderation is also a feature of the Mediterranean diet, and it has a rich variety, such as milk, yogurt, cheese and so on. In addition to being rich in high-quality protein and vitamins, milk has a high calcium content.
6. Edible nuts and seeds
Such foods contain high levels of fiber, magnesium and polyunsaturated fatty acids, and these nutrients are very important for effectively reducing the risk of cardiovascular disease and the body’s cholesterol levels.
7. High-quality edible oil
A major feature of the Mediterranean diet is the use of olive oil (or other vegetable oils) in cooking instead of traditional animal and blended oils.
Eight, use spices
People in the Mediterranean region are good at using spices to improve the color and flavor of food, while reducing the amount of oil and salt used in cooking, making dishes light and healthy. Such as parsley, rosemary, thyme, etc.
It can be seen that the principles that the Mediterranean diet needs to follow are also what the people who prevent and fight against cancer need to do. So what are the best dietary principles for cancer patients?
Cancer diet recommendations
1. Eat one green leafy vegetable every day. It can be cooking, salad, soup, fruit and vegetable juice
2. Eat a nut snack every day. You can go to the supermarket to buy mixed nuts, packed into small bags for snacks between meals
3. Eat three servings of whole grains daily. The easiest way is to replace the three meals of porridge, rice, and noodles with whole grains. Older people with weak digestive systems can get half of whole grains and half of fine grain
4. Add tofu and beans to the diet
5. Eat strawberries or blueberries twice a week
6. Eat chicken or duck twice a week
7. Eat fish once a week. If you do n’t like fishy smell, you can eat fish oil
1. Limit intake of red meat, processed meat, desserts, and fried foods
2. If you do n’t drink, you do n’t need to drink red wine every day
1. Anti-cancer secrets in the dinner plate
There is no single food to prevent cancer, but the correct food mix may be different. When eating, the human body generally needs to balance at least two thirds of plant foods and no more than one third of animal protein.
2. “Color” anti-cancer
Fruits and vegetables are rich in anti-cancer nutrients-the more colors, the more nutrients they contain. These foods can also reduce your risk of cancer in a second way-helping you reach a healthy weight. Being overweight increases the risk of various cancers, including colon cancer, esophageal cancer and kidney cancer. Eating more kinds of vegetables, especially dark green, red and orange vegetables, helps prevent disease.
3. The secret of anti-cancer in breakfast-folic acid
Naturally occurring folic acid is an important B vitamin that can help fight colon, rectal and breast cancer. Breakfast foods are rich in folic acid, such as breakfast porridge and whole wheat foods, orange juice, melons and strawberries are also good sources of folic acid.
4. More foods rich in folic acid
Other good sources of folic acid are asparagus and eggs. It can also be found in beans, sunflower seeds and green leafy vegetables such as spinach or romaine lettuce. The best way to get folic acid is not to take medicine, but to eat enough fruits, vegetables and rich grain products.
5. Cancer risk in the deli
Occasionally a sandwich or hot dog at a baseball stadium will not hurt you. But eating less processed meats like salami, ham and hot dogs will help reduce the risk of colorectal and stomach cancer. Also, bacon or cured meat contains chemicals that can cause cancer.
6. Tomato anti-cancer
Whether it is lycopene or other unknown substances that make tomatoes red, some studies have found that eating tomatoes can reduce several types of cancer, including prostate cancer. Studies have also shown that tomato juice or tomato paste can stimulate the body’s anti-cancer potential.
7. Tea’s anti-cancer potential
Although the evidence is still uneven, tea, especially green tea, may be a powerful anti-cancer fighter. Laboratory studies have confirmed that green tea can slow down or prevent the development of cancer cells in the colon, liver, breast and prostate. It has a similar effect in lung tissue and skin. Further research has found that tea can also reduce the risk of bladder cancer, stomach cancer and pancreatic cancer.
8. Grapes and cancer
Grapes and grape juice, especially fuchsia grapes contain resveratrol. Resveratrol has strong antioxidant and anti-inflammatory effects. Laboratory research has confirmed that it can prevent some of the damage that can trigger cell cancer. But there is not enough evidence that eating grapes or drinking grape juice or wine (or taking supplements) can prevent or treat cancer.
9. Restrict drinking to reduce cancer risk
Mouth cancer, throat cancer, throat cancer, esophageal cancer, liver cancer and breast cancer are all related to drinking. Alcohol may also increase the risk of colorectal cancer. The American Cancer Society recommends that men drink no more than two glasses a day and women do not drink more than one. Women who are at high risk of breast cancer need to ask the doctor how much alcohol they can reach each day even if they want to drink alcohol, based on personal health.
10. Water and other liquids have a protective effect
Not only can water relieve your thirst, it can also reduce the risk of bladder cancer by diluting the concentration of potential cancer carcinogens in the bladder. In addition, drinking more fluids will cause you to urinate more frequently, reducing the time that those carcinogens come into contact with the bladder mucosa.
11. Powerful beans
Bean plants are good for the body, which is not surprising, because they can also help the body fight cancer. They contain several effective phytochemicals that protect the body’s cells against damage that may cause cancer. Laboratory studies have found that they slow the growth of tumors and prevent them from releasing substances that damage nearby cells.
12. Cabbage family vs cancer
Cruciferous vegetables include broccoli, cauliflower, cabbage, Brussels sprouts, cabbage and kale. Members of these cabbage families can make very good stir-fried dishes, and they can also make good salads. But most importantly, the components in these vegetables may help your body defend against cancers such as colon cancer, breast cancer, lung cancer and cervical cancer.
13. Dark green leafy vegetables
Dark green leafy vegetables such as mustard, lettuce, kale, chicory, and spinach are rich in fiber, folic acid, and carotenoids. These nutrients can help protect against cancers of the mouth, throat, pancreas, lungs, skin, and stomach.
14. Protection of exotic spices
Curcumin is the main component of the Indian spice turmeric and has potential anti-cancer effects. Laboratory research shows that it can inhibit the transformation, proliferation and invasion of cancer cells and prevent various cancers.
15. Cooking methods
Different cooking methods of meat also lead to different carcinogenic risks. Frying at very high temperatures, grilling meat products can lead to the formation of harmful chemicals, which may increase the risk of cancer. Other cooking methods, such as stewing, boiling or steaming, seem to rarely produce these chemicals. But also remember to add more healthy vegetables when stewing meat.
16. Squeeze a cup of plum drink
Both strawberries and raspberries contain a phytochemical called ellagic acid, which is a powerful antioxidant that can fight cancer simultaneously in several ways, such as inactivating certain substances caused by certain cancers or slowing cancer cells Growth.
17. Blueberries and health
The powerful antioxidants in blueberries may have a broad value for our health. Antioxidants can eliminate free radicals before they cause damage to cells, thereby eliminating cancer at the source. You can try to mix blueberries with first-class oatmeal, uncooked cereals, yogurt, and even salads to increase the intake of healthy berries.
18. “The evil is caused by sugar”
Sugar may not directly cause cancer, but it may inhibit other nutritious foods that help fight cancer. And it can increase calories, leading to overweight and obesity, which is also a cancer risk factor. Fruits are rich in vitamins, but also contain a lot of sugar, we can choose to ingest sugar from fruits.
19. Don’t rely on supplements
Vitamins may help prevent cancer, but only for natural sources of food. The American Cancer Society and the American Cancer Institute emphasize that obtaining anti-cancer nutrients from foods such as nuts, fruits and green leafy vegetables far exceeds their supplements. A healthy diet is far superior to all nutrients.