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2021年最佳饮食榜单出炉：地中海饮食蝉联第一，但健康饮食不只是它！( 二 )


看到这里 ， 是不是觉得只有地中海饮食才能保健康？大可不必这样想！不是地中海饮食同样可以很健康 。 吃饭该怎么吃并没有一个标准答案 。 如果你心脏不好 ， 又不喜欢地中海饮食 ， 那么得舒饮食或者Ornish饮食也是不错的选择；如果你有糖尿病 ， 试试弹性素食饮食也不错 。榜单上的饮食五花八门 ， 但健康的饮食往往万变不离其宗——大量的蔬菜、水果和全谷类食品能够为人体的正常运转提供足够的热量 ， 少量的瘦蛋白、脱脂乳制品和健康的脂肪其实也就能够满足日常的需求 。 嘴巴真的馋了 ， 偶尔奖励自己一点点小零食其实也无伤大雅 。 不过 ， 千万不要忘了你餐桌上的主旋律应该始终是那些最少加工的食物 。
2021年最佳饮食榜单出炉：地中海饮食蝉联第一，但健康饮食不只是它！
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图5 典型的地中海菜肴 啊呀 ， 新的一年还没下过厨房呢！我要赶紧收拾收拾做饭去了 ， 你也记得要吃好喝好哦！ 参考资料：
[1]Best Diets 2021. Jan 4 2021. U.S. News & World Report Assessed at: https://health.usnews.com/best-diet on 2021-01-04. [2]Shikany JM, Safford MM, Bryan J, et al. Dietary Patterns and Mediterranean Diet Score and Hazard of Recurrent Coronary Heart Disease Events and All-Cause Mortality in the REGARDS Study. J Am Heart Assoc. 2018 Jul 12;7(14):e008078. doi: 10.1161/JAHA.117.008078. [3]Bonaccio M, Di Castelnuovo A, Pounis G, et al. High adherence to the Mediterranean diet is associated with cardiovascular protection in higher but not in lower socioeconomic groups: prospective findings from the Moli-sani study. Int J Epidemiol. 2017 Oct 1;46(5):1478-1487. doi: 10.1093/ije/dyx145. [4]Tong TY, Wareham NJ, Khaw KT, Imamura F, Forouhi NG. Prospective association of the Mediterranean diet with cardiovascular disease incidence and mortality and its population impact in a non-Mediterranean population: the EPIC-Norfolk study. BMC Med. 2016 Sep 29;14(1):135. doi: 10.1186/s12916-016-0677-4. [5]Stewart RA, Wallentin L, Benatar J, et al; STABILITY Investigators. Dietary patterns and the risk of major adverse cardiovascular events in a global study of high-risk patients with stable coronary heart disease. Eur Heart J. 2016 Jul 1;37(25):1993-2001. doi: 10.1093/eurheartj/ehw125. [6]Ahmad S, Moorthy MV, Demler OV, et al. Assessment of Risk Factors and Biomarkers Associated With Risk of Cardiovascular Disease Among Women Consuming a Mediterranean Diet. JAMA Netw Open. 2018 Dec 7;1(8):e185708. doi: 10.1001/jamanetworkopen.2018.5708. [7]Estruch R, Ros E, Salas-Salvadó J, et al; PREDIMED Study Investigators. Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts. N Engl J Med. 2018 Jun 21;378(25):e34. doi: 10.1056/NEJMoa1800389. [8]Babio N, Toledo E, Estruch R, et al; PREDIMED Study Investigators. Mediterranean diets and metabolic syndrome status in the PREDIMED randomized trial. CMAJ. 2014 Nov 18;186(17):E649-57. doi: 10.1503/cmaj.140764. [9]Yang J, Farioli A, Korre M, Kales SN. Modified Mediterranean diet score and cardiovascular risk in a North American working population. PLoS One. 2014 Feb 4;9(2):e87539. doi: 10.1371/journal.pone.0087539. [10]Schwingshackl L, Missbach B, K?nig J, Hoffmann G. Adherence to a Mediterranean diet and risk of diabetes: a systematic review and meta-analysis. Public Health Nutr. 2015 May;18(7):1292-9. doi: 10.1017/S1368980014001542. [11]Salas-Salvadó J, Bulló M, Estruch R, et al. Prevention of diabetes with Mediterranean diets: a subgroup analysis of a randomized trial. Ann Intern Med. 2014 Jan 7;160(1):1-10. doi: 10.7326/M13-1725. Erratum in: Ann Intern Med. 2018 Aug 21;169(4):271-272. [12]Salas-Salvadó J, Díaz-López A, Ruiz-Canela M, et al; PREDIMED-Plus investigators. Effect of a Lifestyle Intervention Program With Energy-Restricted Mediterranean Diet and Exercise on Weight Loss and Cardiovascular Risk Factors: One-Year Results of the PREDIMED-Plus Trial. Diabetes Care. 2019 May;42(5):777-788. doi: 10.2337/dc18-0836 [13] Huo R, Du T, Xu Y, et al. Effects of Mediterranean-style diet on glycemic control, weight loss and cardiovascular risk factors among type 2 diabetes individuals: a meta-analysis. Eur J Clin Nutr. 2015 Nov;69(11):1200-8. doi: 10.1038/ejcn.2014.243. 本文来源丨医学界内分泌频道
本文作者丨鲸鱼 本文审核丨徐乃佳 原创声明
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