First of all, when it comes to the dietary pattern, it is the proportion and quantity of various foods in the overall dietary plan. A balanced diet pattern is the basis of ensuring human health and nutrition, and only a diversified diet can be the basis of a healthy diet pattern. Generally speaking, a healthy dietary pattern should achieve an average intake of at least 12 kinds of food every day and at least 25 kinds of food every week. If you want to be healthy, you can give priority to cereals, especially increasing the intake of whole grains. The food eaten every day should include cereals, fruits and vegetables, eggs and milk of livestock and poultry, bean products, nuts and other foods.
Having said so many general principles, here are some dietary patterns recognized by modern human medicine:
1. Mediterranean diet mode
Mediterranean diet mode refers to a diet mode in southern European countries such as Greece, Spain and southern Italy, which are located on the Mediterranean coast. Just like Sichuan cuisine and Shandong cuisine in our country, it is a kind of eating habit, and it is difficult to give an accurate definition. The characteristics of Mediterranean diet include: high level of vegetables, fruits, beans and fish, low intake of red meat such as pigs, cattle and sheep, olive oil as the main edible oil and a small amount of red wine. This diet is rich in unsaturated fatty acids and low in saturated fatty acids. After years of research, it has been found that the Mediterranean diet can reduce the incidence of hypertension, hyperlipidemia and cardiovascular diseases.
2. Sprint diet pattern
The DASH diet pattern was designed by the National Heart, Lung and Blood Institute, and its main purpose was to prevent hypertension. On the basis of Mediterranean diet mode, DASH diet mode also emphasizes the intake of skim or low-fat milk, paying attention to increasing the intake of minerals such as potassium, magnesium and calcium, and reducing the intake of salt and oil. Many studies show that DASH diet can effectively improve blood pressure, blood lipid and reduce the incidence of cardiovascular diseases.
3. Low-fat diet mode
The low-fat diet mode pays special attention to eating less animal fat such as pigs, cattle and sheep. This diet can reduce the incidence of hypertension, dyslipidemia and cardiovascular diseases, and is especially suitable for those areas in China who like to drink mutton offal soup, braised pork and beef offal soup.
4. Vegetarian mode
The vegetarian diet has attracted more and more attention in recent years, and some people will stick to it. Indeed, studies have shown that vegetarian diet can help reduce the incidence of hypertension and hyperlipidemia, especially systolic blood pressure, and studies have shown that it can reduce the incidence of cardiovascular diseases. However, Dr. Zhang personally does not recommend strict vegetarianism, because vegetarianism also has many health risks and needs special attention.