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地中海饮食是最健康的饮食吗?

Is the Mediterranean Diet the Healthiest Diet? | Eat Smarter | Dietitian Q&A

Okay, I love this question.
好的 我喜欢这个问题
Is the Mediterranean diet the healthiest diet?
地中海饮食是最健康的饮食吗?
Kind of.
有点儿道理
[hip upbeat music]
[嘻哈音乐]
地中海饮食
What is the Mediterranean diet?
什么是地中海饮食?
Lots of vegetables, lots of whole grains, fruits.
大量蔬菜 大量全谷物 水果
They’re very unprocessed and also,
它们几乎未经加工
rich in olive oi, fish, healthy fats they’re getting in their diets,
富含橄榄油 鱼类 他们从饮食中摄入健康脂肪
a little bit of red wine,
再配一点红酒
which is always a fun thing to know about the Mediterranean diet,
了解地中海饮食总是一件有趣的事
and they don’t eat a lot of added sugar,
他们只吃少量的添加糖
processed foods, sweets, things like that.
加工食品 甜食 诸如此类的食物
I’m trying the Mediterranean diet for the first time.
我第一次尝试地中海饮食
Where do I start?
我该如何开始呢?
And so, anytime you’re making any dietary changes,
任何时候 你想改变任何饮食
you don’t wanna completely overhaul your diet.
但你不想彻底改变饮食习惯
You wanna start small and do things that you can stick with.
你可以从一些自己能够坚持的小事做起
Carrot sticks as a snack are able to add
胡萝卜棒可以作为蔬菜小食
a serving of vegetables to your dinner.
添加在你的晚餐中
That’s a great place to start.
那是一个很棒的开始
The other thing you can do is
可以做的另一件事是
use olive oil when you cook instead of other oils.
在烹饪时用橄榄油代替其它油
So, if you’re cooking with a lot of butter or vegetable oils,
如果你烹饪时使用大量黄油或植物油
go Mediterranean and use olive oil.
试试地中海饮食并使用橄榄油
Is the Mediterranean diet the healthiest diet?
地中海饮食是最健康的饮食吗?
Kind of.
有点儿道理
It was just voted the number one diet this year
在今年《美国新闻与世界报道》的评选中
for the first time by U.S. News and World Report,
它首次被票选为最健康的饮食
which is a huge deal
这很了不起
’cause they look at a ton of different diets.
因为他们评了很多不同的饮食
But of course, you have to eat in a way that works for you,
但是当然 你必须选择适合自己的饮食
so adopt the principles you can and kinda make it work
采纳那些适合你的原则并付之实践
and fit in your lifestyle.
并且要符合你的生活方式
Can you eat pizza on the Mediterranean diet?
在地中海饮食中可以吃披萨吗?
Why, yes you can.
为什么不呢 可以吃
So, pizza’s traditionally an Italian food
比萨是传统的意大利美食
and Italy is part of the Mediterranean region.
意大利位于地中海地区
The thing that we often misunderstand about the Mediterranean diet
我们经常误解地中海饮食的地方是
is when we brought it over to America,
当我们把它带到美国时
a lot of those Mediterranean foods
很多地中海食物
have just a ton of cheese on them,
上面覆盖着大量的奶酪
and the traditional Mediterranean diet actually has much less cheese.
实际上 传统地中海饮食只含有很少的奶酪
I’m not saying you can’t have pizza.
我不是说你不能吃披萨
You can definitely enjoy it.
毫无疑问你可以享用它
You can definitely put cheese on it,
你绝对可以在上面放奶酪
but you’ll also again want to incorporate meals
但你需要增加一些食物
that use a lot of vegetables and whole grains,
包括大量的蔬菜和全谷物
and again, those fruits and healthy fats that we’re talking about.
我们之前提到过的水果和健康脂肪
But definitely enjoy your pizza night,
好好享受你的披萨之夜
and bonus if you can put some veggies on it.
如果在上面放一些蔬菜就更好了
Is the Mediterranean diet better than Keto?
地中海饮食比生酮饮食要更好吗?
Yeah, such a great question!
这是个好问题!
Keto is a new diet.
生酮饮食是一种新饮食
It’s very trendy, ultra low-carb, ultra high-fat,
非常新潮 超低的碳水化合物 超高的脂肪
and it cuts out all those healthy foods that the Mediterranean diet is known for,
排除了所有地中海饮食中我们熟知的健康食物
so lots of vegetables have too many carbs to be eaten on a Keto diet,
很多蔬菜中含有过多的碳水化合物 没法用于生酮饮食
almost no fruits can be eaten on a Keto diet, and no whole grains.
生酮饮食几乎不吃水果 也没有全谷物
There’s a lot of healthy foods that you’re eliminating when you do Keto,
当你吃生酮饮食时 要排除很多健康食物
and the Mediterranean diet is really rich in those healthy foods.
而地中海饮食十分富含这些健康食物
How do I follow the Mediterranean diet while eating out?
外出就餐时如何遵循地中海饮食?
Think about adding vegetables when you can,
考虑如何尽可能多地添加蔬菜
so salads, roasted vegetables.
沙拉 烤蔬菜
Is there a side dish of vegetables that you could add onto your entree if it doesn’t come with?
如果主食中不带蔬菜 是否可以额外点一份蔬菜配菜?
Look at the menu for whole grains.
找找菜单上的全谷物
If there’s brown rice or quinoa on the menu,
菜单上是否有糙米或藜麦
that could be a great option.
那可能是个不错的选择
Is the Mediterranean diet good for people with diabetes?
地中海饮食对糖尿病患者有益吗?
So, the healthiest way for people to eat who have diabetes
糖尿病患者最健康的饮食方式
is actually just generally healthy for all of us.
其实也普遍适用于所有人
All of us should be eating a good balance of
我们所有人都应该均衡饮食
carbohydrates and protein and healthy fats,
碳水化合物 蛋白质 健康脂肪
and the Mediterranean diet includes all that.
地中海饮食包括所有这些
If you have diabetes,
如果你有糖尿病
definitely talk to your doctor about what works for you,
一定要和医生讨论怎样吃最适合你
but you can definitely eat a Mediterranean-style diet when you have diabetes.
但有糖尿病确实是可以吃地中海饮食的
Can I do the Mediterranean diet if I don’t like fish?
如果我不喜欢鱼 可以吃地中海饮食吗?
Absolutely.
当然可以
Seafood is one of the things about the Mediterranean diet
海鲜是地中海饮食的重要组成之一
that’s associated with health benefits,
它和健康福利紧密相关
but it’s not the only thing.
但这不是唯一的选择
They’re also eating a lot of plant-based protein,
他们也吃很多的植物蛋白
so those legumes,
比如豆类
they’re getting whole grains in their diet,
他们吃全谷类
but it is recommended to try seafood twice a week,
但建议每周​​吃两次海鲜
so if you just haven’t found the right type of fish
如果没有你爱吃的鱼
that you like, maybe try a different preparation.
或许可以尝试其它种类
You could try some shrimp or some salmon on the grill,
你可以尝试一些烤虾或烤鲑鱼
and if you just don’t eat fish,
如果你不爱吃鱼
again, you can still get those healthy fats in.
也可以从其它食物获取健康脂肪
Choose nuts often, choose avocados, olive oil.
比如经常吃点坚果 鳄梨 橄榄油
Is the Mediterranean diet good for kids too?
地中海饮食对孩子们有好处吗?
Kids should be able to enjoy all foods
孩子们应该享用各种各样的食物
and not be restricted.
不应当有所限制
However, at the same time,
但是 与此同时
you wanna also offer lots of healthy foods to your kids.
你还想为孩子们提供许多健康食品
Whole grains, your fruits, your vegetables.
全谷物 水果 蔬菜
Of course, kids can and should enjoy those foods.
当然 孩子们会喜欢那些食物
Even if they think they don’t like them at first, keep offering,
即使他们一开始不喜欢吃 不要放弃
and get those healthy fats and the seafood in your kid’s diet
在孩子们的饮食中加入健康脂肪和海鲜
is great for kids too.
对孩子也有好处
What are the best Mediterranean diet snacks?
最好的地中海饮食小吃是什么?
Carrots and hummus would be a great option or cucumbers.
胡萝卜 鹰嘴豆泥 黄瓜都是不错的选择
You could do any type of fruit.
任何类型的水果
Apples paired with almonds.
苹果配杏仁
You take your fruit
通过食用水果
and you’re getting that really nice high-quality carbohydrate
你会得到非常优质的碳水化合物
pairing it with a healthy fat like a nut,
搭配含有健康脂肪的坚果
which is gonna slow down that absorption of carbs into your bloodstream.
它可以减缓碳水化合物吸收进血液的速度
It’s gonna help keep you fuller for longer
帮助你长时间保持饱腹感
and avoid those blood sugar spikes and crashes.
并避免血糖的大幅波动
If you’re really on-the-go,
如果你真的出门在外
dried fruits also can be a great option
果干也是一个很好的选择
’cause it’s a little bit more portable.
因为它更加便于携带
Oh, that was the last one.
好了 本期的问答先告一段落
I hope you guys learned a lot about the Mediterranean diet
我希望你们学到了很多关于地中海饮食的知识
and you feel ready to get started if you haven’t already.
如果还没有开始 是不是跃跃欲试了呢
If you have any more questions, let us know in the comments.
如果还有其他问题 请在评论中告诉我们
I’d love to answer them.
我会很乐意回答
(hip upbeat music)
[嘻哈音乐]

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视频概述

什么是地中海饮食?它是最健康的饮食吗?它适用于哪些人群?

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翻译译者

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视频来源

https://www.youtube.com/watch?v=LKayDY7n0V0

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