It’s not that you can only eat olive oil and lettuce… The doctor teaches the “Taiwanese Mediterranean Diet” menu, and eat sweet potato leaves and fish to protect the heart and prevent cancer.

Mediterranean diet emphasizes fruits, vegetables, whole grains, fish and good fats, and is proven to reduce risks such as cardiovascular, cancer, and dementia. The doctor pointed out that there is no need to copy European menus, and using common Taiwanese ingredients such as sweet potato leaves, sausages, and rosés, it can also easily and effectively nourish the "Taiwanese version of Mediterranean Diet".

How to eat "Mediterranean Diet"?

"Mediterranean Diet" comes from residents of Greek, Spain, Italy, France and other countries around the Mediterranean. Their diet emphasizes the diet of fresh fruits and vegetables, fruits and beans, low-fat fish, olive oil and other healthy fats, and suitable for red wine. Many domestic and foreign studies have pointed out that Mediterranean diet can help reduce the risk of cardiovascular diseases, cancer, diabetes, obesity, dementia and other diseases. Recently, new research has pointed out that Mediterranean diet can also prevent dental diseases and promote oral health.

. It helps to have healthy blood sugar, blood pressure and cervical sterols, and reduces the risk of chronic diseases such as cardiovascular and tropic syndrome.

. Antioxidant, reducing the risk of certain types of cancer.

. Reduce brain function decline.

. Aids a healthy balance of the microbiota (bacteria and other microorganisms) in the digestive system.

. Promote oral health

. Helps maintain healthy weight.

Integrate Taiwanese local ingredients into Mediterranean diet

, and I believe many people must have heard of Mediterranean diet, but perhaps the established impression of it may be the lettuce salads, olive oil, seafood, etc. that Europeans are eating? Although I may know that this is a healthier way of eating, it always feels a little out of tune with the Chinese cuisine that Taiwanese people are keen to eat. Liu Boren, a doctor who specializes in nutritional medicine, shared on his face that a patient was diagnosed with him, wondering how to cook Mediterranean food in Taiwan?

Liu Boren explains that Mediterranean diet has five major points, including: large amounts of fruits and vegetables, whole grains and beans, single-individual fatty acids, deep-sea fish containing Omega-3 fatty acids, appropriate fruits and a small amount of red wine. But Mediterranean diet is definitely not just about "being olive or cheese". Its focus is on "more fruits and vegetables, more grains, more oils, more fish, less red meat". Many people think that this kind of diet is very far away from us. In fact, Taiwan has many local ingredients, which can completely implement "Mediterranean diet". Liu Boren suggests that the following easy-to-buy local ingredients can achieve the effect of protecting the heart, anti-cancer and prolonging the nourishment. {twenty one} {twenty two}

Local ingredients for the Taiwanese version of "Mediterranean Diet"

. Vegetables: sweet potato leaves, water spinach, cauliflower, okra

. Fruits: tomato, bacci, marina, banana, citrus

. All grains: brown rice, swallow malt, quinoa, coix seed

. Beans: edamame, yellow beans, black beans, red beans

. Oil: Olive oil can be used directly for mixing or cooking, or it can be paired with a small amount of sesame oil to enhance the essence. Others such as bitter tea oil are not bad.

. Fish types: saury, saury, saury (Taiwan version Omega-3 source)

. Fruits: cashews, walnuts, almonds, pumpkin seeds, "Taiwanese version of Mediterranean cuisine" description: breakfast: oatmeal porridge + strange fruit + a small handful of original fruits

Lunch: brown rice + steamed flakes + fried sweet potato leaves + mixed tomato and olive oil

Dinner: quinoa vegetable salad (adding edamame, pumpkin, and colored peppers) + a small amount of sesame oilTitian

In Taiwan, Mediterranean diet is of course impossible to eat completely according to European ingredients, but learn its "proportion and principle". The above is the Taiwanese version of "Mediterranean Diet" recommended by Liu Boren. You might as well try to find these ingredients to eat. You can also be as healthy as the Mediterranean people.