Every morning a cup of oatmeal can keep your heart young than other people for several years; Eat more deep sea fish may let you greatly reduce their risk of developing diabetes. "ABC" latest articles pointed out that the most powerful weapon is not an injection to take medicine, prevent disease but we face every day three meals a day. To do this, they brought in the United States's top 22 medical nutrition experts, comprehensive score of global diet, and according to its nutritional value and disease prevention role rank. Each diet includes not only the early work, but also what kind of snacks should eat in a day. In this issue, we choose comprehensive ranked top three, and the best menu in preventing diabetes, heart disease, domestic nutritionists will read one by one to you, please.
The world's best of three kinds of diet
The heart, lung and blood institute and the national institutes of health recommends the DASH diet and TLC diet, and we are familiar with the Mediterranean diet, health experts have been held up as one of the world's three kind of diet.
1. The DASH diet: this is the first time the global medical community provides the most clear antihypertensive diet. Research shows that, as long as you follow this principle, 2 weeks can significantly lower blood pressure, 8 weeks after can eat less a blood pressure medication.
Diet principle: eat more whole grains and vegetables. This kind of food is rich in fibre and potassium, calcium, protein, helps to control or reduce high blood pressure. Moderate to eat lean meat and fish is good for the heart. Love to eat sweets, eat more fruit, refused to dessert. Limit salt intake, best with chili sauce and lemon to replace the extra salt.
Recommend a diet: breakfast, a 1 cup of oatmeal and a banana and low-fat milk. Lunch, a whole wheat bread, chicken, salad, cucumber, tomatoes). Snacks, almonds (unsalted), raisins, and sugar-free fruit half a cup of nonfat yogurt. Dinner, 85 grams of beef, beef soup, beans, potatoes, Onions, an apple, 1 cup of low-fat milk.
Chief expert expert review: the ministry of health, health education, the national leading group for cardiovascular disease prevention and control of scientific research professor hong zhaoguang, said deputy team leader to follow the DASH diet at the same time, the principle of "one bean the third mile" auxiliary dropping food also is very good, including pea, pine nuts, hazelnuts, sunflower, peanut. These foods rich in potassium and magnesium can have the effect of neutral sodium, against high blood pressure and blood vessel damage caused by sodium.
2. The Mediterranean diet: a good heart and brain health, prevent cancer, and diabetes control.
Diet principle: try to eat less red meat and sugar, eat more fruits and vegetables, olive oil and fish, nuts, whole grains, such as dinner, drink some red wine.
Recommended recipe: breakfast, a cup of yogurt, strawberry and honey. Lunch, green vegetables and a tomato, a staple food (rice, noodles, boiled water. Snacks, almonds and peanuts. Dinner, fish, whole wheat bread, a small glass of red wine
Expert review: Beijing chaoyang hospital affiliated to the capital university of medical sciences, senior nutritionist new song tells a reporter, nuts, and fish are rich in unsaturated fatty acid, especially the fish contains omega - 3 fatty acids, which can well prevent disease of heart head blood-vessel.
3. The TLC diet: adopt low fat food, very effective in lowering cholesterol, adhere to six weeks, the bad cholesterol levels can be reduced by 8% - 10%, therefore especially is beneficial to improve cardiovascular health.
Diet principle: peel chicken and fish to eat, too much saturated fat in red meat is best not to eat. Eat more fruit and vegetables. Avoid the whole milk products, pork fat and Fried food.
Recommended recipe: breakfast, cereal, coffee, or low-fat milk. Lunch, chicken, rice, apples. Snacks, sunflower, sugar-free yogurt. Dinner, rice, broccoli.
Expert review: song new thought, the diet collocation is better, choose low fat milk and sugar-free yogurt can reduce the intake of fat and sugar, and oat can increase the soluble dietary fiber intake, dinner choose a vegetarian diet is to avoid the storage of fat and cholesterol in the body.
The best heart disease diet
Heart attack patients the best recipes, by American famous nutritionist dean his stone design and into. Its diet principle is: eat salmon, appropriate supplementary health lean proteins and omega 3 fatty acids. Can eat a small amount of whole grains, eat more fruits and vegetables, banned a lot of eating unhealthy foods, like Fried chicken and biscuits.
Recommend a diet: breakfast, stir-fried vegetables, two eggs and a half cup of skim milk, 1 slice of whole grain bread. For lunch, tomato soup, grilled fish. Snacks, 18 grams of dark chocolate and almonds. Dinner, 85 grams of salmon, salad, bread and wine.
Expert review: the incidence of a disease of heart head blood-vessel increase year by year, Peking University people's hospital of the original big internal medicine and cardiology, deputy director of the standing director of Xu Chengbin thinks, it related to the people to eat too much salt. Cardiovascular disease can learn from Europe and the United States people, wait for food on the table and then according to personal taste seasoning. Xu Chengbin said, Onions, tomatoes, can have the effect of softening blood vessels, according to the Chinese diet, can have a lunch with hun vegetable Fried dishes, and several studies have confirmed that a small glass of red wine every evening to cardiovascular protection.
The best a diabetes diet
This is the launch of the Mayo clinic diet, the focus is on weight loss and diabetes control. Insist on two weeks can reduce weight 2.7 4.5 kg. Diet principle is to eat more protein, chicken, tuna and other foods rich in leucine. Research has shown that has very big effect to these food for the prevention and treatment of prediabetes syndrome. Don't watch TV while eating, or likely to cause obesity.
Recommended recipe: breakfast, a boiled egg, 1 slice of whole grain bread, coffee or tea. Chinese food, mashed potatoes, strawberry, green salad. Snacks, 1 cup of low-fat yogurt, a little nuts. Dinner, 85 grams of fish, olive oil to cook pasta, vegetables (Onions, celery).
Expert review: Taipei medical university health care, says LiuZhenFang, a professor at the department of nutrition, diabetes diet based on three principles: one is no or less machining, 2 it is not significantly elevated blood sugar, third is the low sugar, low salt, low fat.
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