Have you heard of the Mediterranean diet to lose weight? It was once a smash hit because it doesn't have to go hungry, and it is not easy to gain weight after losing weight. Although it has been rarely mentioned recently, there are still many supporters. Implementing this diet can not only lose weight, but also help cardiovascular function and anti-aging. Whether you want to lose weight or not, you should try this diet.
▲Mediterranean diet not only helps to lose weight, it is also beneficial to health.
What is the Mediterranean diet?
1. Eat plenty of fresh fruits and vegetables, nuts, beans, and roots and stems of grains "every day", and use vegetable oil and olive oil.
2. "Weekly" choose meat, seafood, dairy products, and eggs alternately.
3. Ingest a small amount of red meat
4. Drink moderately with red wine
▲The Mediterranean diet is actually very simple, and the cuisine can be luxurious or friendly.
Recently, the medical profession has mentioned that the Mediterranean diet is a diet that can reduce the end products of glycation. Try to make your daily diet trend toward the Mediterranean diet, and health will be closer and closer to you. In the Mediterranean diet, there is almost no artificial sugar, because many natural ingredients already have natural sweetness, even starch intake is a type of low GI.
▲Mediterranean diet is natural and can reduce the burden on the body.
However, carbohydrates are one of the sources of energy needed by the human body. You can't skip it completely. Ingestion in moderation is good for your health, while excessive amounts are harmful to your body. In recent years, the medical profession has also discovered that the main culprit that causes human body inflammation and cell aging is the "glycation phenomenon" triggered by excessive sugar intake.
▲Regardless of age, the Mediterranean diet is suitable for adults and children.
"Glycation" is a physiological reaction triggered by the combination of sugar and protein or lipid in the human body. This is originally a normal metabolic process of the human body, but when a large amount of advanced glycation end products (Advanced Glycation End Products, below (Referred to as AGEs), this kind of adhesion will block the blood vessels, causing a series of inflammation, organ deterioration and disease problems. For example:
1. Wrinkles, lack of elasticity of the skin-when sugar molecules bind to collagen and elastin in the skin, it will cause this situation.
▲Don't want to get old too fast, in addition to rubbing skin care products, you should pay more attention to diet.
2. Osteoporosis-When sugar molecules bind to collagen in bones, bones become weak.
3. Disease, aging-when sugar molecules are combined with insulin (also a protein), the function and structure will change. In recent years, medical studies have successively found that diabetes complications and AGEs are closely related.
Others such as generating free radicals and changing blood vessel tissues are also related to glycation. Therefore, preventing the production of glycation is helpful for disease prevention and delaying aging.
▲Mediterranean diet is helpful for disease prevention and delaying aging. What are the benefits of
Mediterranean diet?
1. Suitable for adults and children, can maintain body shape and prevent aging.
2. Helps cardiovascular function and reduces the risk of cancer and diabetes.
3. The report pointed out that it can reduce dementia and has a positive effect on the brain.
4. The preparation and cooking are very simple, the dishes are rich and there is no crazy diet.
▲Mr. Peng Anan, a Mediterranean diet expert, generously shared his cooking recipes.
has served as a cooking instructor and is also a Mediterranean diet practitioner. Mr. Peng An’an shared the healthy low-sugar dishes that Taiwanese families can also make. He will show you through the refrigerator at home and teach you how to cook Mediterranean dishes from the preparation to the cooking methods. .
Eat every day Series 1: Stir-fried red pepper with garlic and double cauliflower
Cruciferous cauliflower is a good anti-cancer food that many people know. It is different from boiled and blanched. Let it have a little Western flavor today! The seasoning is very simple, and the aroma of garlic and red pepper powder is very appetizing.
▲Cauliflower is a frequent visitor to weight loss recipes.
Material:
cold pressed virgin olive oil 1 tbsp
1 red pepper (remove the seeds and cut into small dices)
half each of white and green broccoli (Take only the flowers and chop them)
garlic 3 cloves (minced)
salt appropriate amount
black pepper appropriate amount
method:
1. Heat a pan, pour 1 tablespoon of cold pressed virgin olive oil, and fry sweet red peppers directly over medium heat Ding, then add the white broccoli and chopped green broccoli and stir fry quickly.
2. Add minced garlic, stir-fry until it smells like garlic, turn off the heat, season with salt and black pepper to finish.
Eat Everyday Series 2: Pot Baked Margherita Pizza
Use a cast iron pan to bake pizza or no-knead bread, which is convenient for the operator to put directly into the oven and use it as a constant-temperature baking pan. If there is no oven or the oven is not big enough, the cast iron pot can be placed on the stove, and the lid will become a small oven on its own. This dish can be completed without entering the oven!
▲ Those who like pizza, hurry up and learn this recipe.
Ingredients:
﹝pie crust﹞
high-gluten flour 200g
sugar 10g
yeast powder 2g
warm water 200g
salt 3g
vegetable oil 10g
﹝zzz tomato sauce 1 sliced
zzz beef onion (a little slice of tomato sauce) 1 tablespoon
1 slice of raw ham (tear small pieces)
Baking with cheese Appropriate amount
5, 6 slices of fresh basil
Method:
1. Put the crust ingredients in a large bowl and pour water in portions. Increase or decrease the dry humidity of the dough as appropriate, knead the dough into a smooth state, cover it with plastic wrap, and let it stand for more than 30 minutes.
2. When the dough expands to twice its size, squeeze the air out of the dough and let it stand for 5 minutes.
3. Sprinkle some flour on the work surface, roll the flat dough into a round pancake crust, and put it directly into the pan.
4. Spread the tomato sauce on the crust, and then spread the tomato, onion, raw ham, cheese and basil leaves.
5. Finally, sprinkle shredded cheese, put it in the oven preheated to 200 degrees C, bake for about 30 minutes, and then it will be out.
Weekly Eating Series 3: Fish Stew with Spring Vegetables and Tomatoes
This dish is derived from the cooking method of Ponza on the small island of Nanyi. The local fisherman makes this dish with tomatoes, white wine and fresh herbs. It is a fast and delicious classic fisherman. Cooking.
▲I feel refreshing after hearing the name.
Ingredients:
olive oil 3 tablespoons
white meat fillets 250g
garlic 3 cloves
1 can of whole peeled tomatoes (with juice)
white wine 1 cup
boiling water 1 cup
a large handful of fresh herbs (chopped)
salt moderate amount
black pepper appropriate amount
method:
1. Heat a pan, pour olive oil and garlic cloves, fry over a low heat, add tomatoes and simmer until the aroma is produced.
2. Put the white meat fillets, pour in white wine, let the alcohol volatilize over high heat, pour a cup of water, cover the pot and simmer slowly.
3. Open the lid, stir in fresh herbs, season with salt and black pepper to complete.
Cooking Tips:
in local home cooking, most of them choose whole white fish, of course, you can also use it, and the restaurant usually uses fish slices for stewing for beautiful presentation and convenient eating.
Weekly Eating Series 4: Grilled chicken with turmeric rice
chicken breast itself is a low-fat ingredient. In order not to feel dry when eating, I am used to putting a little olive oil and seasoning it by the way, and then broiling. The side dishes are very free. If you have any vegetables, simply boil them in water, which is a very hearty dish.
▲Turmeric helps metabolism, but it is not suitable for pregnant women and during menstrual periods.
Ingredients:
white rice 1 cup
turmeric powder 1 tbsp
chicken breast 1 slice
olive oil 1 tbsp
Hungarian red pepper powder 1 tsp
sea salt appropriate amount
black pepper appropriate amount
small carrots few roots
2z
green broccoli counts Method:
1. Wash and drain the rice, add turmeric powder to the ratio of 1 cup of rice to 1 cup of water, stir well, and cook into ginger-flavored rice.
2. In chicken breastDrizzle olive oil on the surface, spread Hungarian red pepper powder, sea salt and black pepper, set aside.
3. Prepare a boiling pot of water, add the washed baby carrots and broccoli, add a little salt, and drain the water after cooking. Set aside.
4. Take a frying pan, simmer chicken breasts until cooked, and enjoy with cooked turmeric rice and boiled vegetables.
Eat weekly series 5: Garlic lemon prawns
seafood dishes are often demonstrated by teacher Peng An’an in class. If you buy good prawns at a retail store, you can cook them in the most original and convenient way. Although it is easy to make, it is full of aroma and sucks aftertaste.
▲Just looking at the photos is about to drool!
Ingredients:
5 to 6 prawns
olive oil 1 tbsp
garlic 5 cloves (chopped)
1 fresh lemon (squeezed juice)
rock salt appropriate amount
black pepper appropriate amount
method:
1. Heat the pan and place Add the prawns and fry until fragrant, and sprinkle with crushed garlic.
2. Squeeze in fresh lemon juice, season with rock salt and black pepper to finish.
