所有減肥法中最好吃又不復胖的「地中海飲食法」!養成Omega飲食習慣,吃出易瘦體質、終生苗條不反彈
  • 8 8 月, 2023
  • user
  • 132

2023年根據《美國新聞與世界報導》在30 多名營養師、醫生和流行病學家的幫助下,對24種飲食進行了評級與排名。在這一年一度的世界飲食法排行榜中,「地中海飲食法」再次取得傑出的成績,六年連續蟬聯整體「最佳飲食法」的冠軍殊榮,同時在「最佳健康飲食」、「最佳植物性飲食」和「骨骼和關節健康最佳飲食」類別中排名第一。此外,地中海飲食在「有益心臟健康最佳飲食」和「糖尿病最佳飲食」中也都獲得了第二名的優異表現。

地中海飲食法是「最佳減肥飲食法」!養成習慣再也不復胖

不止如此,地中海飲食還是「最佳減肥飲食法」!地中海飲食強調要吃全穀類、深海魚類、大量植物性蔬果,還要多多攝取橄欖油等不飽和脂肪酸,透過多元均衡的必需營養素和充足的膳食纖維,飽足感滿滿又能減少飢餓感,有助於維持正常的荷爾蒙和胰島素水平,有效掌控食慾,助妳輕鬆達到理想的體重。更重要的是,當妳成功達成目標後,無需擔心反彈問題,只要持續施行地中海飲食,能讓妳告別過去一直遇到的「暴肥暴瘦」困局,吃出易瘦體質,輕鬆維持好身材不反彈!

什麼是地中海飲食?

所有減肥法中最好吃又不復胖的「地中海飲食法」!養成Omega飲食習慣,吃出易瘦體質、終生苗條不反彈
「地中海飲食法」強調多蔬果的植物性食材、選擇以全穀類為主的健康碳水化合物,
以及多魚肉多海鮮少紅肉的優質蛋白質,同時攝取優良健康的脂肪來源

「地中海飲食法」(Mediterranean diet),融合來自地中海沿岸國家的飲食模式與生活習慣,強調多蔬果的植物性食材、選擇以全穀類為主的健康碳水化合物,以及多魚肉多海鮮少紅肉的優質蛋白質,同時攝取優良健康的脂肪來源,如橄欖油、芥花油、亞麻籽油等,對心血管健康有益。

地中海飲食法起源於地中海周圍的國家,包括西班牙、義大利、希臘等。早在20世紀80年代,美國生理學家Ancel Keys在研究飲食與心臟病的過程中,注意到地中海周圍國家的居民平均壽命較高,心臟病較為罕見。

在1993年,Oldways、哈佛醫學院和世界衛生組織正式發表了「典型地中海飲食」和「地中海飲食金字塔」,強調了大量攝取蔬菜水果、使用橄欖油作為主要脂肪來源、適度食用天然乳製品、魚、蛋和家禽,並減少攝取紅肉和紅酒,這也成為延長壽命的健康飲食模式。

所有減肥法中最好吃又不復胖的「地中海飲食法」!養成Omega飲食習慣,吃出易瘦體質、終生苗條不反彈
地中海飲食金字塔

目前已有大量研究發現,最佳飲食第一把交椅的地中海飲食,可以降低代謝相關疾病糖尿病、高膽固醇、失智、和乳腺癌的風險,預防阿茲海默症、憂鬱症和帕金森氏症等失智相關疾病,同時能夠強健骨骼、保護心臟和長壽。

三大減肥法比較研究:「地中海飲食」好吃無痛、不復胖且超健康!

2008年,在國際科學雜誌「新英格蘭醫學雜誌」上,一項比較地中海飲食、低醣飲食和低脂飲食三種飲食模式的研究(研究連結)引起了醫學界的廣泛關注。這項研究旨在探究這三種飲食模式對於減肥效果的影響,並請322名稍微肥胖的受測者中分別實踐三種飲食型態,並進行了為期兩年的觀察。

所有減肥法中最好吃又不復胖的「地中海飲食法」!養成Omega飲食習慣,吃出易瘦體質、終生苗條不反彈
低脂飲食讓人胖回來,但地中海飲食不會!

首先,讓我們看一下減重效果的情況。在最初的五到六個月內,低醣飲食表現出明顯的減重效果,而低脂飲食和地中海飲食的減重速度則相當接近。

然而,與地中海飲食不同的是,低脂飲食和低醣飲食的受測者。低脂飲食主要原則是「限制脂肪的攝取量」,因為脂肪是卡路里最高的營養素,因此降低脂肪以達到減少總卡路里攝取,進而幫助減少體重和脂肪累積的目標。

而低醣飲食主要理念是「限制碳水化合物的攝取量」,降低體內的碳水化合物供應,促使身體依賴脂肪作為能源來源,進而達到體脂肪與減肥的效果。

低脂飲食讓人胖回來,但地中海飲食不會!

在減重一段時間後,受測者開始出現體重增加的情況,地中海飲食的體重則相當穩定,最終,低醣飲食和地中海飲食達到了相似的減重效果。後續低脂飲食受測者體重增加的原因,可以歸因於「復胖」,把減掉的體重打回原形,而低醣飲食受測者的體重增加,嚴格來說不完全是復胖。

需要注意的是,研究中執行的低醣飲食減肥是「無熱量限制」的,這並不等同於「可以盡情進食、而不需考慮熱量」,而僅意味著沒有設定熱量限制。然而,由於長期嚴格控制可能對健康造成危害,研究在達到一定程度的瘦身目標後,會逐漸增加糖分攝取。

研究結果顯示,如果妳希望在短時間內迅速減重,低醣飲食的效果確實較為明顯。然而,在最終階段,只要將糖分攝取調整到不對身體造成過度負擔的程度,地中海飲食的減重效果與低醣飲食相差不大,且地中海飲食不僅具有高持續性的減重效益,更具備長遠的健康效益!

所有減肥法中最好吃又不復胖的「地中海飲食法」!養成Omega飲食習慣,吃出易瘦體質、終生苗條不反彈
地中海飲食不僅具有高持續性的減重效益,更具備長遠的健康效益!

科學實證:地中海飲食降壞膽固醇、降血糖效果最強!

所有減肥法中最好吃又不復胖的「地中海飲食法」!養成Omega飲食習慣,吃出易瘦體質、終生苗條不反彈
在 2 年干預的最大減肥階段(1 至 6 個月)和減肥維持階段(7 至 24 個月)期間,
不同飲食組的膽固醇和甘油三酯生物指標的變化

這項研究(研究連結)還分析了血清中不同脂質指標「HDL(好)膽固醇」、「LDL(壞)膽固醇」、「中性脂肪」與「血糖值」在地中海飲食、低脂飲食和低碳水化合物飲食之間的變化。

1. HDL(好)膽固醇

  • 低醣飲食的增加效果最明顯
  • 低脂飲食和地中海飲食的效果相當,兩者增長幾乎相同

2. LDL(壞)膽固醇

  • 地中海飲食使 LDL 膽固醇值下降最多
  • 低脂飲食在兩年後幾乎無變化
  • 低醣飲食則逐漸減少,但減少程度不如地中海飲食
所有減肥法中最好吃又不復胖的「地中海飲食法」!養成Omega飲食習慣,吃出易瘦體質、終生苗條不反彈
地中海飲食使 LDL 膽固醇值下降最多

3. 中性脂肪

  • 顯著改善的是低醣飲食和地中海飲食。
  • 低脂飲食的改善效果有限,減少脂肪方面表現不明顯。

4. 血糖值(空腹時)

  • 健康者的變化不大。
  • 糖尿病患者透過地中海飲食有明顯的血糖下降。
  • 低脂飲食在糖尿病患者中則呈現上升趨勢。

地中海飲食持續率最高,Omega食療減重效果更好!

所有減肥法中最好吃又不復胖的「地中海飲食法」!養成Omega飲食習慣,吃出易瘦體質、終生苗條不反彈
地中海飲食持續率最高,Omega食療減重效果更好!

從上述的數據來看,地中海式減肥法持續率高,減重效果也比較好,在多個方面呈現有利於健康的效果。在改善血糖水平方面,地中海式減肥效果最為卓越,且明顯減少最多的壞膽固醇(LDL),同時提升有益膽固醇水平,甚至可能降低中性脂肪含量,因此在長期下,地中海飲食的整體持續性和健康效益更佳。

地中海飲食通常也包含大量的Omega-3脂肪酸,這些脂肪酸被認為對健康和減重有益。「OMEGA食療」正是基於這種原理發展出來的,強調通過攝取足夠的Omega-3脂肪酸以實現減重,這些脂肪酸在地中海飲食中的食物如魚類、堅果、橄欖油等中豐富存在。

南澳大學研究:攝取充足Omega-3助減重 促進脂肪分解與抑制累積

所有減肥法中最好吃又不復胖的「地中海飲食法」!養成Omega飲食習慣,吃出易瘦體質、終生苗條不反彈
南澳大學研究:攝取充足Omega-3助減重 促進脂肪分解與抑制累積

「OMEGA減肥法」由華盛頓特區遺傳學、營養與健康中心的西莫波羅斯(Simopoulos)所研發,通過攝取足夠的OMEGA3不飽和脂肪酸,實現健康減重。

英國《每日郵報》報導(新聞連結),南澳大學先前所做的研究證實規律攝取OMEGA,有助減重。報導指出,南澳大學這項新研究發現,每天攝取含有 Omega-3 脂肪酸的油,並且結合適度運動,可以顯著減輕體重,特別是烤麵包上的沙丁魚或攝取富Omega-3魚,食物中的魚油對減輕體重和保持身體健康有益

根據南澳大學的研究(研究連結)結果指出,Omega-3 脂肪酸在減肥過程中發揮積極作用,有助於改善多個相關的生理機制。Omega-3 在減肥過程中有幾種正面的效果,包括減少食慾、改善血液循環、促進營養運送到肌肉、增加健康的瘦組織生長、增強脂肪的分解和能量的消耗,同時還能減少脂肪的累積。經由動物研究也顯示,通過攝取Omega-3有助於減少肥胖的風險

此外,在人類實驗中,發現補充 Omega-3 在限制熱量攝取的飲食或運動計劃中,會對減重帶來潛在的好處。長期攝取足夠的OMEGA3脂肪酸可以降低體脂肪和體重,這種脂肪酸在體內會轉化為EPA和DHA,這兩者被認為有助於降低血液膽固醇、穩定血壓,減輕過敏發炎,提高免疫力,是非常優良的油脂來源。

「OMEGA食療」10種食材 每天吃足10種食物就能瘦!

所有減肥法中最好吃又不復胖的「地中海飲食法」!養成Omega飲食習慣,吃出易瘦體質、終生苗條不反彈
「OMEGA食療」10種食材 每天吃足10種食物就能瘦!

OMEGA減肥法的原則強調透過長期的飲食調整來實現健康的瘦身目標。根據這個方法,遵循相關的營養攝取原則,平均吃約1個月左右,可以達到減輕約2.5公斤的效果。以下是包含在「OMEGA食療」中的10種食物:

1. Omega-3的海鮮類蛋白質:150公克的深海魚類例如鮭魚、鯖魚、鱸魚,或175公克海鮮例如蝦、蟹、魷魚和透抽等海鮮。

2. 綠色蔬菜:150克綠葉蔬菜,包括豆芽、菠菜、芹菜、四季豆、海藻海帶,擁有豐富Omega-3、鐵、鎂、鈣等物質。

150公克的深海魚類例如鮭魚、鯖魚、鱸魚,150克海藻海帶,擁有豐富Omega-3

3. 油:首選橄欖油、紫蘇油,富含豐富Omega-3,可降低血壓、膽固醇、抗氧化。

4. 堅果:攝取20克綜合堅果,擁有豐富不飽和脂肪酸、蛋白質、維生素及礦物質,例如硒和鋅、維生素B和維生素E、蛋白質、纖維、鐵、鈣、鎂等。

5. 維他命C水果:每天至少1份以下水果,包括芭樂、草梅、木瓜、橘子、奇異果、芒果、黑醋栗、柚子等。1份水果的定義是1顆大的水果再加上2種較小的水果,例如1顆芭樂加奇異果與覆盆子。

6. 優質五穀雜糧:選擇80克五穀麵包、60克義大利麵、60克糙米飯、50克麥片、225克馬鈴薯等根莖類或者黑麥、燕麥、五穀雜糧等健康澱粉類。

7. 豆類:150克的豆類,每周最少食用2~3次大豆食品,例如豆漿、豆腐、豌豆和蠶豆等。

8. 彩色食物:150克的紅橘黃色蔬果,包括各色彩椒、胡蘿蔔、玉米、番茄等。

所有減肥法中最好吃又不復胖的「地中海飲食法」!養成Omega飲食習慣,吃出易瘦體質、終生苗條不反彈
150克的紅橘黃色蔬果,包括各色彩椒

9. 鈣質:200克低脂優格、300毫升的脫脂牛奶或100克低脂起司。

10. 水:每天至少飲用8杯水(1杯250毫升),飯前喝一杯可增加飽足感,也可增加身體代謝能力。

終結肥胖根源!地中海飲食如何保持減重不反彈?

所有減肥法中最好吃又不復胖的「地中海飲食法」!養成Omega飲食習慣,吃出易瘦體質、終生苗條不反彈
地中海飲食以植物性食材為主,減少精緻糖和飽和脂肪

地中海飲食有助於控制體重不反彈、減少肥胖的原因,主要是由於它的健康特點和飲食習慣,以下是幾個關鍵因素:

1.植物性食材為主,減少精緻糖和飽和脂肪:地中海飲食著重於植物性食材,如水果、蔬菜、全穀物、豆類、堅果和橄欖油。這些食材含有豐富的營養素、纖維和健康脂肪,同時較少食用精緻糖和高飽和脂肪食物。這種飲食模式可以很好地平衡體內賀爾蒙,有助於穩定血糖,減少血糖波動,從而降低胰島素的分泌,減少飢餓感和避免過度進食,益於控制體重。

所有減肥法中最好吃又不復胖的「地中海飲食法」!養成Omega飲食習慣,吃出易瘦體質、終生苗條不反彈
地中海飲食富含膳食纖維的食材,例如水果、蔬菜、全穀物和豆類,
有助於增加飽足感,延緩胃排空速度,並延緩糖類和脂肪的吸收速度

2.攝取大量膳食纖維: 地中海飲食富含膳食纖維的食材,例如水果、蔬菜、全穀物和豆類。膳食纖維有助於增加飽足感,延緩胃排空速度,並延緩糖類和脂肪的吸收速度,同時促進腸道健康。這導致血糖升降較緩慢,有助於穩定能量供應,減少食慾的劇烈波動,進而有助於控制食物攝入和避免暴飲暴食。

每日的膳食纖維攝取量最少要25G-35G!

3.優質的蛋白質攝取: 地中海飲食包含適量的蛋白質來源,如魚、家禽、豆類和堅果。蛋白質有助於提供飽足感,有助於控制食慾,還能促進肌肉的維持,並有助於調節新陳代謝。

4.攝取健康脂肪:橄欖油是地中海飲食的主要脂肪來源,它含有單不飽和脂肪酸,這些脂肪有助於提供能量並促進飽足感,同時有助於降低飽和脂肪的攝入,這有助於減少心血管疾病的風險。

5.充分咀嚼的飲食習慣:地中海地區的飲食習慣強調悠閒用餐、緩慢進食和社交互動,透過慢慢咀嚼食物可以幫助分解食物,使其更容易被胃和腸道吸收,有助於提高飽足感,減少過食的風險。

所有減肥法中最好吃又不復胖的「地中海飲食法」!養成Omega飲食習慣,吃出易瘦體質、終生苗條不反彈
透過慢慢咀嚼食物可以幫助分解食物,使其更容易被胃和腸道吸收

掌握地中海減重關鍵 多元食物少限制、首選海鮮與好油

所有減肥法中最好吃又不復胖的「地中海飲食法」!養成Omega飲食習慣,吃出易瘦體質、終生苗條不反彈
掌握地中海減重關鍵 多元食物少限制、首選海鮮與好油

地中海飲食在近年受到廣泛關注,將「種類多樣化和均衡」視為重要原則,且飲食具有高度的靈活性。與亞洲文化中「吃飯配菜」的概念不同,地中海飲食著重於食物種類的選擇和組合,沒有提及可以吃的食物有哪些,而是透過「食物種類」劃分。

地中海飲食是一種生活方式,以攝取健康的脂肪來源, 吃大量的蔬菜水果、橄欖油,搭配天然乳製品加上適量的魚、蛋及家禽類,並食用少量紅肉及紅酒。相較於其他減重飲食方法,地中海飲食獨具特色,無需刻意選擇低脂食品,也無需挨餓,更無需剔除特定食物,依然能夠保持健康的體態。

當妳想像坐在歐式的用餐場景中,妳會發現每餐的組成都很多元且健康,並注重食物的多樣性。一頓餐食通常開始於大量的蔬菜與水果,隨後是海鮮或肉類,最後再搭配適量的全榖雜糧。這種進食的順序不僅有助於提供豐富的膳食纖維和微量營養素,還能透過咀嚼和吞嚥的過程快速降低飢餓感,同時有助於穩定血糖水平,使妳在攝取較少熱量的同時獲得持久的飽足感。

所有減肥法中最好吃又不復胖的「地中海飲食法」!養成Omega飲食習慣,吃出易瘦體質、終生苗條不反彈
魚肉不僅飽和脂肪含量較低,還富含著人體必需的 omega-3 脂肪酸,不會導致體脂肪累積

在地中海沿岸國家,漁業發展蓬勃,這也使得魚肉成為飲食中的重要元素。魚肉不僅飽和脂肪含量較低,還富含著人體必需的 omega-3 脂肪酸,已被科學研究證明能夠有效降低發炎反應和過敏現象,並且不會導致體脂肪累積。這正是地中海飲食在蛋白質來源上的獨特之處,與其他飲食方式形成鮮明對比。

此外,地中海地區的橄欖園廣泛分佈,橄欖油的製造成為了這一地域的重要特色。橄欖油被廣泛運用於飲食中,並富含 omega-9 單元不飽和脂肪酸,這種脂肪酸對於心血管健康的維護至關重要,能夠減緩慢性發炎反應,使其成為保持身體健康的一個關鍵元素。

地中海飲食的8大特色

所有減肥法中最好吃又不復胖的「地中海飲食法」!養成Omega飲食習慣,吃出易瘦體質、終生苗條不反彈
  • 大多為低GI食物,以全穀物、穀類和麵包為主食
  • 豐富的植物性蔬菜和水果,膳食纖維含量高
  • 高品質蛋白質來源,包括豐富的魚肉和海鮮
  • 富含多種維生素和礦物質
  • 富含抗炎、抗氧化劑
  • 油脂來源以橄欖油為主,不飽和脂肪比例遠超過飽和脂肪
  • 選擇最少加工、新鮮或當地生產的食物,有益腸道環境
  • 提倡多喝水、適量飲酒

日常生活地中海飲食執行指南 照著吃不復胖!

所有減肥法中最好吃又不復胖的「地中海飲食法」!養成Omega飲食習慣,吃出易瘦體質、終生苗條不反彈
新版的地中海飲食

日常生活中要如何實踐地中海飲食呢?在 2010 年地中海飲食基金會(Mediterranean Diet Foundation, MDF)推出了新版的地中海飲食,將「好的食物」分成「每餐要吃」、「每天要吃」、「每週要吃」以及「偶爾吃」:

1.「每餐要吃」:

未精緻的全榖雜糧類、蔬菜類、水果類、豆類

2.「每天要吃」的食物:

全穀類、多樣化水果和蔬菜、豆類、堅果、辛香、橄欖油為主。油脂與堅果種子類、天然香料、乳類,選擇橄欖油為主要油的來源、乳製品每天2份,堅果類/種子類 1-2 份,並選用富含天然抗氧化劑的香草/香辛料/大蒜/洋蔥

3.「每週要吃」的食物:

魚貝類、白肉類、雞蛋,每週選擇魚貝類至少2份、豆類至少2份、白肉類(如禽肉)2份、雞蛋2-4份,取代紅肉類,減少飽和脂肪酸的攝取。

4.「偶爾吃」的食物:

乳製品、紅肉類、加工肉類、甜點、適量飲酒,紅肉類建議每週少於2次,而加工肉類(如香腸、熱狗)每週應少於1次,甜點不要超過 2 份

5. 喝足夠的水:

每日飲水至少1500-2000c.c.。

入門簡易版地中海飲食8個TIPS 逐步培養好習慣

所有減肥法中最好吃又不復胖的「地中海飲食法」!養成Omega飲食習慣,吃出易瘦體質、終生苗條不反彈
入門簡易版地中海飲食8個TIPS 逐步培養好習慣

如果妳覺得地中海飲食一開始限制較多,但仍希望進行有效的減肥,以下是8個有用的飲食建議,可以幫助妳逐步融入地中海飲食的同時實現減肥目標:

  • 一週不超過2份甜品和飲料。甜品中含有高糖份還有不健康的脂肪,對減重有害無益。舉例來說,甜點可以以水果取代蛋糕,也不要喝空有熱量而沒有營養價值的含糖飲料
  • 避免加工食物和精緻碳水化合物,改吃麥片、糙米、全穀麵包、義大利麵等低升糖指數的澱粉,而在正餐或餐間點心,選擇蛋白質豐富的食物,最有飽足感
所有減肥法中最好吃又不復胖的「地中海飲食法」!養成Omega飲食習慣,吃出易瘦體質、終生苗條不反彈
改吃麥片、糙米、全穀麵包、義大利麵等低升糖指數的澱粉
  • 攝取大量富含纖維質的食材,例如豆類、全穀類、水果和蔬菜,堅果和豆類是良好的植物性來源,其中蘊含大量膳食纖維,既不含熱量又有飽足感
  • 油脂改使用不飽和脂肪酸的植物油,不能碰奶油、棕櫚油、椰子油的食物製品,乳製品僅選擇低脂的起司、優格、牛奶等食用。研究指出,使用單一飽和脂肪酸取代其他脂肪有助於減重,特別是橄欖油
  • 每周吃2次深海魚或海鮮,例如鮪魚、鮭魚、鱸魚、沙丁魚和透抽等,以及2次的雞蛋或白肉。魚類含有大量蛋白質,熱量比哺乳類的肉低,還有對身體有益的脂肪酸
每周吃2次深海魚或海鮮,例如鮪魚、鮭魚、鱸魚、沙丁魚和透抽等
  • 少吃紅肉,一個月不超過3盎司,也就是一副撲克牌的大小
  • 細嚼慢嚥讓人更滿足,能增加飽足感、減少食量
  • 煮菜調味料可以使用香草、迷迭香、羅勒、大蒜、洋蔥等調味料取代鹽巴,使菜餚清淡健康

如何達到膳食纖維攝取量?

如何達到膳食纖維攝取量?
如何達到膳食纖維攝取量?
如何達到膳食纖維攝取量?
如何達到膳食纖維攝取量?

地中海飲食法的10大健康好處

所有減肥法中最好吃又不復胖的「地中海飲食法」!養成Omega飲食習慣,吃出易瘦體質、終生苗條不反彈
地中海飲食是全球知名的卓越的健康飲食模式

地中海飲食是全球知名的卓越的健康飲食模式,它不僅能抗發炎、延年益壽、保護心臟,還有助於預防失智症、減緩焦慮。這種飲食富含抗氧化物、維生素、膳食纖維、Omega-3脂肪酸、維他命B群、葉酸以及多酚類化合物等成分,從而保護身心健康。以下是十項地中海飲食的健康益處:

1.降低罹患心血管疾病的風險

地中海飲食食材大多為低升糖指數,能夠保護心血管,降低罹患心血管疾病的風險,並有效控制飲食的糖分。在西班牙進行的大型研究PREDIMED(Prevention with Mediterranean Diet)中發現有高風險心血管疾病的人執行地中海飲食可減少主要心血管事件的發生,另一研究也指出地中飲食能有效降低30%罹患心血管疾病的風險。

2.有助減重不復胖

一篇系統回顧研究可知地中海飲食在減重的效果要比低脂飲食好(一年可減 4.1~10.1 公斤),且不容易反彈復胖,還能減少心血管疾病的風險。

所有減肥法中最好吃又不復胖的「地中海飲食法」!養成Omega飲食習慣,吃出易瘦體質、終生苗條不反彈
地中海飲食在減重的效果要比低脂飲食好(一年可減 4.1~10.1 公斤),且不容易反彈復胖

3.保護腦部,改善失智症、輕度認知障礙

攝取大量蔬菜能增加維生素B12、B6及葉酸,間接影響到腦部血循環,能降低失智風險。2013年的系統性回顧研究發現,地中海飲食與輕微認知受損進展成阿茲海默症的風險有負相關。國際期刊Neurology曾在2021年發表指出,地中海飲食能夠預防輕度認知障礙以及失智症。

4.減少焦慮、憂鬱症狀

地中海飲食中的健康脂肪和豐富的營養素,有助於緩解憂鬱和焦慮,提升情緒和心理健康。由國外期刊《Molecular Psychiatry》所發表的研究指出,地中海飲食能有效降低33%焦慮症和憂鬱症產生,由於地中海飲食中的全穀類與新鮮蔬果含有色胺酸、維生素B6等營養素,有助於血清素的合成與製造,可以幫助穩定情緒,減少焦慮和憂鬱的症狀。

5. 預防糖尿病

地中海飲食有助於穩定血糖水平,減緩血糖波動,降低糖尿病風險。根據2017年的回顧性研究中發現,地中海飲食可預防第二型糖尿病的罹患風險。

6. 助腸胃消化與保健

全穀類中含有豐富的膳食纖維,維持腸胃消化功能,且攝取多樣化的蔬菜與水果,也能攝入多種維生素與礦物質。此外,橄欖油的抗菌和抗炎作用有助於保護胃腸道健康。

全穀類中含有豐富的膳食纖維,維持腸胃消化功能

7. 抗發炎、抗癌,強化免疫力

攝取大量植物性食物,其中包含豐富的維生素、礦物質和抗氧化物質,能幫助身體抗氧化和抗發炎,並幫助人體代謝及免疫系統正常,有助於降低癌症風險,增強免疫力。

所有減肥法中最好吃又不復胖的「地中海飲食法」!養成Omega飲食習慣,吃出易瘦體質、終生苗條不反彈
攝取大量植物性食物,幫助人體代謝及免疫系統正常

8. 延緩衰老

地中海飲食含豐富的抗氧化物質和維生素,如蔬果和橄欖油,可緩解氧化壓力,有助於保持年輕和活力,有助維持細胞膜的流動性和透性,能夠延緩皮膚衰老和細胞老化。

9. 強化骨骼、降低骨質流失率

地中海飲食中的豆類、蔬菜、堅果和種子等食材都含有豐富的鈣質,有助於維持骨骼健康,並且一些地中海飲食中的乳製品和魚類也是良好的鈣質來源。此外,地中海飲食中的綠葉蔬菜和橄欖油含有豐富的維生素K,能促進鈣質的運輸到骨骼,從而增強骨骼結構。

所有減肥法中最好吃又不復胖的「地中海飲食法」!養成Omega飲食習慣,吃出易瘦體質、終生苗條不反彈
地中海飲食中的豆類、蔬菜、堅果和種子等食材都含有豐富的鈣質,有助於維持骨骼健康

10. 延緩老化性視網膜黃斑區病變

地中海飲食,如魚類、橄欖油、堅果、水果和蔬菜,富含豐富的抗氧化物質、維生素和礦物質,這些成分有助於保護眼睛健康,特別是延緩老化性視網膜黃斑區病變的功能,有助於保護視力和眼睛健康。

膳食纖維的好處

膳食纖維的好處
膳食纖維的好處
膳食纖維的好處

五道題輕鬆檢測妳的「地中海飲食分數」!

所有減肥法中最好吃又不復胖的「地中海飲食法」!養成Omega飲食習慣,吃出易瘦體質、終生苗條不反彈

地中海飲食不僅關乎食材的選擇和份量,更注重日常生活方式的塑造,培養有規律的運動習慣,將營養與心理健康相結合的美味概念。根據地中海飲食分數(Mediterranean Diet Score,MDS),以下是四個簡單的評估項目,幫助妳檢驗是否融入了地中海飲食的理念和飲食習慣:

1. 每日是否攝取至少4湯匙的珍貴橄欖油?

2. 每日是否享用了不少於兩份豐盛的蔬菜(每份200克)?

3. 每周是否品嚐了至少三份美味的魚或海鮮(每份100-150克)?

4. 每周是否細心品味了一份珍貴的堅果盛宴(1份=30克)?

5. 每周是否享用了少於兩份紅肉(100-150克)?

更多關於吃對碳水減重的介紹可參考>減肥怎麼吃「碳水化合物食物」?攝取代謝錠吃對瘦更快!看完讓妳1秒搞懂好的、壞的碳水化合物

132 comments on “所有減肥法中最好吃又不復胖的「地中海飲食法」!養成Omega飲食習慣,吃出易瘦體質、終生苗條不反彈

  1. Hey! I could have sworn I’ve been to this blog before but after reading through some of the post I realized it’s new to me. Anyways, I’m definitely glad I found it and I’ll be bookmarking and checking back frequently!

  2. It¦s actually a nice and useful piece of information. I am glad that you just shared this helpful info with us. Please stay us up to date like this. Thank you for sharing.

  3. Keep up the excellent work, I read few posts on this site and I think that your website is rattling interesting and contains lots of excellent information.

  4. Good – I should definitely pronounce, impressed with your website. I had no trouble navigating through all tabs and related info ended up being truly simple to do to access. I recently found what I hoped for before you know it in the least. Quite unusual. Is likely to appreciate it for those who add forums or anything, website theme . a tones way for your client to communicate. Nice task.

  5. fascinate este conteúdo. Gostei bastante. Aproveitem e vejam este site. informações, novidades e muito mais. Não deixem de acessar para aprender mais. Obrigado a todos e até a próxima. 🙂

  6. Thanks for sharing superb informations. Your site is so cool. I am impressed by the details that you have on this website. It reveals how nicely you understand this subject. Bookmarked this web page, will come back for more articles. You, my pal, ROCK! I found simply the information I already searched all over the place and simply couldn’t come across. What a perfect web-site.

  7. I love your blog.. very nice colors & theme. Did you create this website yourself? Plz reply back as I’m looking to create my own blog and would like to know wheere u got this from. thanks

  8. F*ckin¦ awesome issues here. I am very glad to peer your article. Thanks so much and i am taking a look forward to touch you. Will you please drop me a e-mail?

  9. Thanks , I’ve just been looking for info approximately this topic for a while and yours is the greatest I have found out till now. However, what concerning the bottom line? Are you positive about the supply?

  10. Wow! This can be one particular of the most beneficial blogs We’ve ever arrive across on this subject. Actually Fantastic. I’m also an expert in this topic therefore I can understand your hard work.

  11. Good post. I learn something tougher on totally different blogs everyday. It would always be stimulating to read content from other writers and apply somewhat something from their store. I’d prefer to make use of some with the content on my blog whether you don’t mind. Natually I’ll give you a link in your internet blog. Thanks for sharing.

  12. You could definitely see your skills in the paintings you write. The sector hopes for more passionate writers such as you who are not afraid to mention how they believe. Always follow your heart.

  13. Terrific work! That is the type of info that are supposed to be shared across the internet. Disgrace on the seek engines for no longer positioning this submit higher! Come on over and talk over with my website . Thanks =)

  14. Good ?V I should certainly pronounce, impressed with your site. I had no trouble navigating through all tabs and related info ended up being truly simple to do to access. I recently found what I hoped for before you know it at all. Quite unusual. Is likely to appreciate it for those who add forums or anything, website theme . a tones way for your customer to communicate. Nice task..

  15. F*ckin¦ remarkable issues here. I¦m very satisfied to peer your article. Thank you so much and i am having a look ahead to touch you. Will you kindly drop me a e-mail?

  16. Thanx for the effort, keep up the good work Great work, I am going to start a small Blog Engine course work using your site I hope you enjoy blogging with the popular BlogEngine.net.Thethoughts you express are really awesome. Hope you will right some more posts.

  17. Wonderful beat ! I would like to apprentice while you amend your website, how could i subscribe for a blog website? The account helped me a acceptable deal. I had been tiny bit acquainted of this your broadcast provided bright clear concept

  18. I have been browsing online more than 3 hours today, yet I by no means found any attention-grabbing article like yours. It is beautiful price sufficient for me. Personally, if all webmasters and bloggers made excellent content material as you probably did, the internet can be much more helpful than ever before. “Revolution is not a onetime event.” by Audre Lorde.

  19. Hi! This post couldn’t be written any better! Reading through this post reminds me of my old room mate! He always kept chatting about this. I will forward this write-up to him. Pretty sure he will have a good read. Thanks for sharing!

  20. Thanks for sharing excellent informations. Your site is very cool. I’m impressed by the details that you’ve on this website. It reveals how nicely you understand this subject. Bookmarked this web page, will come back for extra articles. You, my pal, ROCK! I found just the info I already searched all over the place and just couldn’t come across. What an ideal website.

  21. I know this if off topic but I’m looking into starting my own weblog and was curious what all is needed to get setup? I’m assuming having a blog like yours would cost a pretty penny? I’m not very internet savvy so I’m not 100 certain. Any tips or advice would be greatly appreciated. Thanks

  22. Hello there, simply changed into alert to your weblog through Google, and located that it’s truly informative. I’m going to watch out for brussels. I will be grateful if you proceed this in future. Numerous people will likely be benefited out of your writing. Cheers!

  23. hi!,I love your writing very a lot! percentage we communicate more about your article on AOL? I require an expert in this space to unravel my problem. May be that is you! Taking a look forward to peer you.

  24. I have been browsing online more than three hours lately, yet I never found any interesting article like yours. It’s beautiful worth enough for me. In my view, if all site owners and bloggers made just right content material as you probably did, the web will probably be much more helpful than ever before. “No nation was ever ruined by trade.” by Benjamin Franklin.

  25. I’m usually to running a blog and i actually appreciate your content. The article has actually peaks my interest. I’m going to bookmark your site and keep checking for brand new information.

  26. I really like your writing style, fantastic information, appreciate it for posting :D. “He wrapped himself in quotations- as a beggar would enfold himself in the purple of Emperors.” by Rudyard Kipling.

  27. The Pink Salt Trick is a minimalist but effective morning routine: Just drink a glass of lukewarm water mixed with a pinch of Himalayan pink salt as soon as you wake up.

  28. The Pink Salt Trick is a minimalist but effective morning routine: Just drink a glass of lukewarm water mixed with a pinch of Himalayan pink salt as soon as you wake up.

  29. You are my aspiration, I possess few web logs and very sporadically run out from brand :). “The soul that is within me no man can degrade.” by Frederick Douglas.

  30. The Pink Salt Trick is a minimalist but effective morning routine: Just drink a glass of lukewarm water mixed with a pinch of Himalayan pink salt as soon as you wake up.

  31. Nice blog here! Additionally your web site a lot up very fast! What host are you the usage of? Can I am getting your affiliate hyperlink in your host? I desire my website loaded up as quickly as yours lol

  32. The Pink Salt Trick is a minimalist but effective morning routine: Just drink a glass of lukewarm water mixed with a pinch of Himalayan pink salt as soon as you wake up.

  33. I do not even know how I finished up here, however I assumed this publish was great. I don’t understand who you are however certainly you’re going to a well-known blogger should you aren’t already 😉 Cheers!

  34. I have to express appreciation to the writer just for bailing me out of this circumstance. Because of scouting through the world-wide-web and seeing principles which were not beneficial, I figured my life was done. Living without the presence of approaches to the issues you’ve sorted out by way of your main review is a crucial case, as well as the kind that would have badly affected my entire career if I had not discovered your web blog. Your personal capability and kindness in handling the whole thing was valuable. I’m not sure what I would have done if I hadn’t discovered such a solution like this. I can now relish my future. Thanks a lot so much for your specialized and effective guide. I won’t think twice to propose your web blog to any person who needs to have counselling about this subject matter.

  35. Very interesting topic, appreciate it for putting up. “The maxim of the British people is ‘Business as Usual.'” by Sir Winston Leonard Spenser Churchill.

  36. As I site possessor I believe the content matter here is rattling great , appreciate it for your efforts. You should keep it up forever! Best of luck.

  37. I loved as much as you will receive carried out right here. The sketch is tasteful, your authored subject matter stylish. nonetheless, you command get bought an nervousness over that you wish be delivering the following. unwell unquestionably come more formerly again as exactly the same nearly very often inside case you shield this hike.

  38. It’s appropriate time to make some plans for the future and it’s time to be happy. I’ve read this post and if I could I want to suggest you some interesting things or suggestions. Perhaps you could write next articles referring to this article. I want to read even more things about it!

  39. I’ve been surfing online more than three hours today, yet I never found any interesting article like yours. It’s pretty worth enough for me. In my view, if all site owners and bloggers made good content as you did, the net will be much more useful than ever before.

  40. I have to convey my admiration for your kind-heartedness in support of folks that really need help with this particular subject. Your personal commitment to passing the message around has been incredibly powerful and has truly made professionals like me to attain their dreams. Your amazing helpful information means this much to me and extremely more to my colleagues. Many thanks; from each one of us.

  41. Fantastic beat ! I wish to apprentice at the same time as you amend your website, how could i subscribe for a weblog web site? The account aided me a acceptable deal. I have been a little bit familiar of this your broadcast offered vibrant clear idea

  42. I intended to compose you that little remark to help say thanks over again with the amazing concepts you have documented above. It has been so shockingly generous of people like you to make easily what a number of people could have sold as an ebook to get some money on their own, specifically seeing that you might have tried it if you ever considered necessary. The good tips additionally worked as a great way to fully grasp other individuals have the same eagerness just as my own to grasp very much more with respect to this condition. I’m sure there are millions of more pleasant occasions ahead for many who find out your website.

  43. I have been surfing online more than 3 hours today, but I by no means discovered any attention-grabbing article like yours. It is beautiful value sufficient for me. In my opinion, if all webmasters and bloggers made just right content material as you probably did, the internet will be a lot more helpful than ever before.

  44. With havin so much content and articles do you ever run into any issues of plagorism or copyright violation? My blog has a lot of exclusive content I’ve either authored myself or outsourced but it seems a lot of it is popping it up all over the internet without my authorization. Do you know any ways to help stop content from being ripped off? I’d definitely appreciate it.

  45. Woah! I’m really digging the template/theme of this website. It’s simple, yet effective. A lot of times it’s challenging to get that “perfect balance” between superb usability and visual appeal. I must say that you’ve done a very good job with this. In addition, the blog loads very fast for me on Chrome. Exceptional Blog!

  46. With havin so much content do you ever run into any problems of plagorism or copyright infringement? My site has a lot of completely unique content I’ve either written myself or outsourced but it looks like a lot of it is popping it up all over the internet without my permission. Do you know any methods to help stop content from being ripped off? I’d definitely appreciate it.

  47. I believe this internet site has some rattling excellent information for everyone. “He is able who thinks he is able.” by Buddha.

  48. Howdy! Would you mind if I share your blog with my twitter group? There’s a lot of people that I think would really appreciate your content. Please let me know. Cheers

  49. I like the valuable information you provide in your articles. I will bookmark your blog and check again here frequently. I am quite sure I will learn many new stuff right here! Good luck for the next!

  50. Thanks for another great article. Where else could anybody get that kind of info in such an ideal way of writing? I’ve a presentation next week, and I am on the look for such info.

  51. you are really a good webmaster. The website loading speed is amazing. It seems that you’re doing any unique trick. Moreover, The contents are masterpiece. you’ve done a excellent job on this topic!

  52. Hello there, You’ve performed an excellent job. I will definitely digg it and in my view recommend to my friends. I’m sure they will be benefited from this web site.

  53. F*ckin’ remarkable issues here. I’m very happy to look your article. Thanks a lot and i’m taking a look forward to contact you. Will you kindly drop me a e-mail?

  54. I do love the way you have framed this particular matter and it does provide me personally some fodder for consideration. On the other hand, coming from just what I have personally seen, I simply just hope when other comments stack on that folks remain on issue and in no way embark upon a soap box associated with some other news of the day. Anyway, thank you for this superb piece and even though I can not necessarily go along with this in totality, I regard the viewpoint.

  55. Excellent weblog here! Additionally your site rather a lot up very fast! What web host are you using? Can I am getting your affiliate link in your host? I wish my website loaded up as fast as yours lol

  56. When I originally commented I clicked the -Notify me when new comments are added- checkbox and now each time a comment is added I get four emails with the same comment. Is there any way you can remove me from that service? Thanks!

  57. Hi there would you mind sharing which blog platform you’re using? I’m looking to start my own blog soon but I’m having a hard time making a decision between BlogEngine/Wordpress/B2evolution and Drupal. The reason I ask is because your design seems different then most blogs and I’m looking for something completely unique. P.S Sorry for being off-topic but I had to ask!

  58. I have not checked in here for some time because I thought it was getting boring, but the last few posts are good quality so I guess I will add you back to my everyday bloglist. You deserve it my friend 🙂

  59. I’ve read several good stuff here. Certainly worth bookmarking for revisiting. I wonder how much effort you put to create such a excellent informative site.

  60. An impressive share, I just given this onto a colleague who was doing a little analysis on this. And he in fact bought me breakfast because I found it for him.. smile. So let me reword that: Thnx for the treat! But yeah Thnkx for spending the time to discuss this, I feel strongly about it and love reading more on this topic. If possible, as you become expertise, would you mind updating your blog with more details? It is highly helpful for me. Big thumb up for this blog post!

  61. Hello! I’ve been reading your website for a long time now and finally got the courage to go ahead and give you a shout out from Huffman Tx! Just wanted to tell you keep up the good job!

  62. Howdy very nice web site!! Guy .. Beautiful .. Superb .. I’ll bookmark your website and take the feeds additionally?KI’m satisfied to search out numerous useful info right here in the post, we want work out extra strategies in this regard, thank you for sharing. . . . . .

  63. I’m not sure where you’re getting your information, but great topic. I needs to spend some time learning more or understanding more. Thanks for great info I was looking for this information for my mission.

  64. obviously like your web site but you need to check the spelling on quite a few of your posts. Many of them are rife with spelling issues and I find it very bothersome to tell the truth on the other hand I will certainly come back again.

  65. I love your blog.. very nice colors & theme. Did you create this website yourself? Plz reply back as I’m looking to create my own blog and would like to know wheere u got this from. thanks

  66. After study a few of the blog posts on your website now, and I truly like your way of blogging. I bookmarked it to my bookmark website list and will be checking back soon. Pls check out my web site as well and let me know what you think.

  67. Heya! I’m at work browsing your blog from my new iphone 3gs! Just wanted to say I love reading your blog and look forward to all your posts! Keep up the outstanding work!

  68. Nice read, I just passed this onto a colleague who was doing some research on that. And he actually bought me lunch because I found it for him smile Therefore let me rephrase that: Thank you for lunch!

  69. Hmm it looks like your site ate my first comment (it was extremely long) so I guess I’ll just sum it up what I had written and say, I’m thoroughly enjoying your blog. I as well am an aspiring blog blogger but I’m still new to the whole thing. Do you have any recommendations for beginner blog writers? I’d certainly appreciate it.

  70. Have you heard about ThyraFemme Balance? This natural supplement is becoming a sensation among women worldwide because it provides a real, safe, and natural solution for those struggling with hormonal imbalance, slow metabolism, weight gain, fatigue, and lack of energy.

  71. Hello there, I found your site by way of Google even as looking for a related subject, your web site came up, it seems great. I have bookmarked it in my google bookmarks.

  72. Flash Burn is a revolutionary natural supplement that has been transforming the lives of thousands of people struggling with excess weight. Developed with a 100 natural and scientifically proven formula

  73. hi!,I love your writing very a lot! percentage we keep in touch extra about your article on AOL? I need an expert in this house to unravel my problem. May be that’s you! Looking ahead to peer you.

  74. You really make it appear really easy with your presentation but I in finding this matter to be actually one thing that I think I might never understand. It kind of feels too complex and very extensive for me. I’m looking ahead on your next publish, I’ll try to get the grasp of it!

  75. This is the right weblog for anybody who desires to search out out about this topic. You notice so much its virtually exhausting to argue with you (not that I truly would want…HaHa). You positively put a brand new spin on a subject thats been written about for years. Nice stuff, just great!

  76. This web site is really a walk-through for all of the info you wanted about this and didn’t know who to ask. Glimpse here, and you’ll definitely discover it.

  77. Very good written story. It will be beneficial to anyone who employess it, including myself. Keep up the good work – looking forward to more posts.

  78. I will right away grab your rss feed as I can’t find your email subscription link or newsletter service. Do you’ve any? Please let me know so that I could subscribe. Thanks.

  79. Do you mind if I quote a few of your articles as long as I provide credit and sources back to your blog? My website is in the exact same area of interest as yours and my visitors would genuinely benefit from a lot of the information you provide here. Please let me know if this ok with you. Regards!

  80. I do agree with all the concepts you’ve presented to your post. They are very convincing and can certainly work. Still, the posts are very short for starters. May just you please prolong them a little from next time? Thank you for the post.

  81. Hey there! I know this is somewhat off topic but I was wondering which blog platform are you using for this website? I’m getting tired of WordPress because I’ve had problems with hackers and I’m looking at alternatives for another platform. I would be great if you could point me in the direction of a good platform.

  82. I was just seeking this information for a while. After 6 hours of continuous Googleing, finally I got it in your site. I wonder what is the lack of Google strategy that do not rank this type of informative sites in top of the list. Generally the top websites are full of garbage.

  83. Excellent post. I used to be checking continuously this blog and I’m inspired! Very useful info particularly the remaining phase 🙂 I care for such info a lot. I was looking for this certain information for a long time. Thanks and best of luck.

  84. An impressive share, I just given this onto a colleague who was doing a little analysis on this. And he in fact bought me breakfast because I found it for him.. smile. So let me reword that: Thnx for the treat! But yeah Thnkx for spending the time to discuss this, I feel strongly about it and love reading more on this topic. If possible, as you become expertise, would you mind updating your blog with more details? It is highly helpful for me. Big thumb up for this blog post!

  85. Wonderful goods from you, man. I’ve understand your stuff previous to and you are just extremely fantastic. I actually like what you have acquired here, really like what you are stating and the way in which you say it. You make it entertaining and you still take care of to keep it smart. I can not wait to read much more from you. This is actually a terrific site.

  86. What i do not realize is in fact how you’re no longer actually much more smartly-liked than you might be now. You’re very intelligent. You already know thus significantly in relation to this subject, produced me in my view consider it from numerous varied angles. Its like men and women are not fascinated until it’s one thing to do with Woman gaga! Your personal stuffs outstanding. Always care for it up!

  87. Hi, I think your website might be having browser compatibility issues. When I look at your website in Chrome, it looks fine but when opening in Internet Explorer, it has some overlapping. I just wanted to give you a quick heads up! Other then that, awesome blog!

  88. You actually make it appear really easy with your presentation however I in finding this matter to be really something which I feel I might never understand. It sort of feels too complicated and extremely broad for me. I’m taking a look forward for your subsequent put up, I will try to get the grasp of it!

  89. Good – I should definitely pronounce, impressed with your web site. I had no trouble navigating through all tabs as well as related info ended up being truly easy to do to access. I recently found what I hoped for before you know it in the least. Quite unusual. Is likely to appreciate it for those who add forums or something, site theme . a tones way for your customer to communicate. Excellent task..

發佈留言

發佈留言必須填寫的電子郵件地址不會公開。 必填欄位標示為 *