地中海 飲食
定義
[编辑]-
純 素 食 地中海 飲食 (花 菜 、胡 蘿蔔、小 萵苣 和 櫻桃 蕃 茄 ) -
蕃 茄 薯 泥 橄欖 油 沙 拉 佐 醃製火 腿 -
傳統 意 大利 餐桌 -
傳統 西 班 牙 餐桌 -
希 臘山羊 奶酪配 黑 橄欖 -
鰲蝦
貽貝 燴飯配 檸檬 片 -
鷹嘴 豆 炒 麵配紅 酒
儘管
名稱 及歷史
[编辑]“
1970
1990
2000
對 健康 的 影響
[编辑]2018
營養 評 估
[编辑]水 果 與 蔬菜 :地中海 飲食 每日 提供 6-12份。《加 拿大食物 指南 》建議 每日 7-10份。豆類 、穀物 類 :地中海 飲食 每日 提供 4-6份。《加 拿大食物 指南 》建議 每日 6-8份。- 奶類
與 其替代品 :地中海 飲食 每日 提供 1-3份(低 脂 乳製品 )。《加 拿大食物 指南 》建議 每日 2份。 肉類 與 其替代品 :地中海 飲食 每日 提供 1-2份(家禽 、魚類 、貝類 )。《加 拿大食物 指南 》建議 每日 7-10份。- 其他:
地中海 飲食 建議 每日 攝取 一 杯 紅 酒 。《加 拿大食物 指南 》無 記載 。[37]
醫學 研究
[编辑]2010
2011
適合 亞 洲 飲食 的 地中海 飲食 金字塔
[编辑]每日 吃 :植物 油 、水 果 、豆類 、種子 和 堅 果 類 、蔬菜 、以及五穀 根莖 類 (米 、麵、麵包、雜穀 、米 或 其他全 穀類 )每日 選擇 :魚 和 甲殼 類 、或 乳製品 每週 偶爾吃 :紅 肉 、蛋和禽類每 個月 偶爾吃 :甜食可 適量 飲用 酒 、葡萄酒 或 啤酒
參看
[编辑]無 麩 質 飲食 - 避免麥 類 的 飲食 方式 ,用 以治療 特定 疾病 ,亦 有 研究 其養生 功 能 但 未成 定論 。植物 性 飲食 -只 吃 素 食 的 飲食 方式 生 酮飲食 - 以脂肪和油 類 當 主食 取 代 醣類,用 以治療 特定 疾病 ,亦 有 研究 其養生 功 能 但 有 許多 爭議 。
参考 文献
[编辑]- ^ Alberto Capatti et al., Italian Cuisine: A Cultural History, p. 106.; Silvano Serventi and Francoise Sabban, Pasta, p. 162.
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原始 内容 存 档于2018-05-17). - ^ "Eating Well with Canada's Food Guide (页面
存 档备份,存 于互联网档案 馆)". Health Canada. Retrieved 27 February 2014. - ^ Sofi F, Cesari F, Abbate R, Gensini GF, Casini A. Adherence to Mediterranean diet and health status: meta-analysis. BMJ (Clinical research ed.). 2008, 337 (sep11 2): a1344. PMC 2533524 . PMID 18786971. doi:10.1136/bmj.a1344.
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原始 内容 存 档于2012-05-11). - ^
健康 Q&A~何 謂 地中海 飲食 ?. [2015-04-13]. (原始 内容 存 档于2016-04-27). - ^
地中海 飲食 6絕 招!護 心 要 這樣吃 . [2016-04-13]. (原始 内容 存 档于2016-04-23). - ^
適合 台灣 飲食 的 地中海 飲食 金字塔 . [2016-04-13]. (原始 内容 存 档于2019-04-08).