Mediterranean 7-day menu

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Many studies show that the Mediterranean diet reduces the risk of heart disease, stroke, cancer and other serious illnesses. This diet contributes to stimulating metabolism, strengthening bones, reducing aches and pains, reducing belly fat, increasing energy and fostering brain.

Chế độ ăn Địa Trung Hải được xếp hạng cao nhất trong danh sách Những chế độ ăn kiêng tốt nhất của U.S. News & World Report 2021. Ảnh: Today.

The Mediterranean Diet is ranked highest on the US News 'Best Diets for 2021' list. Ảnh: Today.

Although the Mediterranean is bordered by 16 countries with different traditions and cuisines, the diet of the people of this region is based on a few basic rules: Focus on foods of real origin. animals (vegetables, fruits, nuts, beans, whole grains), replace butter with olive oil, use animal protein from fish, eggs and poultry. In addition, limit red meat diet, use a variety of herbs and spices, drink alcohol in moderation, and share meals with friends and family.

Due to the different natural conditions, finding and purchasing Mediterranean food in Vietnam may not be easy, but you can follow the above principles to tailor your meals to both healthy and suitable conditions. reality.

This diet provides about 1,600 calories per day. You can adjust portion sizes depending on your weight and health goals.

Tips for an effective Mediterranean diet

• Eat by the hour, set the menu from the day before.

• Comfortable combination of main course and any snack.

• Drink enough water.

• Enjoy up to one glass of wine per day with meals.

• Eat non-starchy vegetables (carrots, tomatoes, peppers, celery, cucumbers, ...) at any time of the day.

• You do not have to say goodbye to your favorite potato chips. You can "cheat" a little bit every day to not get bored.

Thực đơn tham khảo cho 7 ngày, mang đậm hương vị Địa Trung Hải:

Thực đơn 7 ngày theo chế độ ăn Địa Trung Hải - 1

Mai Dung (Theo Today)

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