The Mediterranean Diet | 地中海饮食 还你健康好身材

by Nadia Chung

The Mediterranean diet is the gold standard for healthy eating.

地中海饮食是健康饮食的黄金守则。

New diet and weight loss programs are constantly being brought up in response to the global epidemic of obesity. Which ones should be taken _(1)_, and which are mere fads? Dieting for most people is just another way of taking away the _(2)_ of dining at a time when they should be enjoying their food.

The Mediterranean diet, however, _(3)_ in the crowd. Rather than make you feel deprived, it encourages you to enjoy a balanced assortment of high quality foods. It is not a specific diet plan with rigid rules, but a set of dietary habits and preferences shared by countries that _(4)_ the Mediterranean Sea including Greece, southern Italy, southern France, and Spain. Scientists have found that people in these countries have a higher average life _(5)_ and better quality of life than most people in other Western countries.

There are three key features of the Mediterranean diet. First, people should _(6)_ a lot of fruits, legumes, unrefined cereals, and vegetables to get fiber and nutrients. Second, a moderate consumption of dairy products, fish, and wine provides healthy fats and antioxidants. The final feature of the diet is a _(7)_ intake of meat products.

Olive oil is the major source of fat in Mediterranean cooking as it is used in _(8)_ everything, ranging from pastas and breads to salads and stews. Olive oil not only adds flavor but also helps _(9)_ cholesterol and reduce the risk of heart disease and high blood pressure.

Because of its many health benefits and _(10)_ qualities, the Mediterranean diet is often regarded as the gold standard for healthy eating. It's no wonder that Mediterranean eating habits are now being adopted in all corners of the world.

(A) disease-preventing  (B) take in (C) border  (D) limited (E) practically

(F) regulate    (G) stands out  (H) seriously   (I) pleasures   (J) expectancy

   因应全球肥胖的盛行，新的节食方法和减重计划不断被提出。而哪些应该要被认真看待？又有哪些只是一时的风潮呢？对大部分人来说，节食只是另一种在应该要享受食物的时刻，剥夺他们用餐乐趣的方法罢了。

　　然而，地中海饮食法却在众多饮食法中脱颖而出。这种饮食法不会让你觉得被剥夺吃东西的乐趣，反而还鼓励你去享受均衡的各类高质量食物。这并非是个有着严厉规定的特殊节食计划，而是包括像希腊、南义、南法及西班牙等与地中海接壤的国家所共有的一套饮食习惯及偏好。科学家发现这些国家的人民比其他西方国家的大多数人有较长的平均寿命和较佳的生活质量。

　　地中海饮食有 3 项关键的特色。第一，人们应该要摄取大量的水果、豆类、未精制化的榖类食品和蔬菜以获取纤维质和养份。第二，乳制品、鱼类和水果酒的适度摄取可以提供健康的脂肪和抗氧化剂。这项饮食的最后一个特色就是摄取少量的肉制品。

　　橄榄油是地中海饮食烹饪中油脂的主要来源，几乎应用在所有食物的烹调中，从意大利面、面包或是色拉和炖品都包括在内。橄榄油不只增添食物风味，也有助于调节胆固醇，以及减少心脏疾病和高血压的风险。

　　由于诸多健康益处和预防疾病的特质，地中海饮食经常被视为健康饮食的黄金守则。也难怪现在地中海饮食被世界各地的人们所采用。

答案：  1. (H)  2. (I)  3. (G)  4. (C)  5. (J)  
6. (B)  7. (D)  8. (E)  9. (F)  10. (A)

For Your Information

科学家发现，地中海饮食其实就是充满多酚的健康组合。多酚是一种植物中的化学物质，与部分植物的色彩有关。目前普遍认为多酚对于健康的维持和延缓老化，皆扮演重要的关键角色。

科学家发现，水果中以葡萄、苹果、草莓、蔓越莓等含高量的多酚，而各类蔬菜则以花椰菜、洋葱为佼佼者。另外，饮料中的红酒和绿茶也富含各类的多酚。

地中海饮食的内容包括各式各样富含抗氧化物质及多酚的蔬果，而烹调时的橄榄油和用餐时搭配的红酒，也都是多酚的大本营。