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國際時事跟讀 Ep.K723: 2024年最佳飲食：地中海餐飲再度稱霸
Top Diet of 2024: Mediterranean Style Reigns Again
Highlights 主題摘要：
- Mediterranean Diet Dominance: The 2024 rankings affirm the Mediterranean diet as the ultimate choice, excelling in health benefits and overall suitability for a healthy lifestyle.
- Plant-Based Triumph: Plant-centric diets, including DASH and MIND, secured top positions, emphasizing the growing recognition of the health benefits of plant-focused eating.
- Cautions on Keto and Raw Diets: While the keto diet tops fast weight loss, concerns about long-term sustainability and safety arise. The raw food diet faces criticism for nutritional restrictions.
The Mediterranean style of eating has once again secured its position as the top choice for a healthy lifestyle, as announced by the U.S. News & World Report for the seventh consecutive year. The 2024 ratings revealed the Mediterranean diet as the best overall diet, excelling in categories such as ease of adherence, family-friendliness, and benefits for diabetes, bone, joint, and heart health. Plant-based diets took the spotlight, with the DASH and MIND diets claiming second and third places respectively.
《美國新聞與世界報導》宣布，地中海風格的飲食蟬聯第七年在健康生活中的最佳選擇。2024年的評比顯示，地中海飲食被評為最佳整體飲食，在易堅持性、家庭友好性和對糖尿病、骨骼、關節和心臟健康的益處等方面表現優越。以植物為基礎的飲食受到關注，DASH和MIND飲食分別獲得第二和第三名。
In a significant move, the expert committee evaluated the vegan diet for the first time, granting it the third spot among the best plant-based diets. Additional newcomers to the 2024 list included the Dukan, Herbalife Nutrition, HMR, Profile Plan, and Plantstrong diets, each bringing their unique approach to nutrition. U.S. News emphasized their commitment to guiding users through the overwhelming world of diets by consulting medical and nutrition experts.
其他意義重大的行動包含，專家委員會首次評估了純素飲食，並將其列為最佳植物為基礎的飲食中的第三名。2024年新增的還有杜坎、賀寶芙餐飲、HMR、Profile Plan和Plantstrong等飲食，各自帶來了獨特的營養攝取法。《美國新聞》強調他們致力於通過諮詢醫學和營養專家，引導用戶通過複雜的飲食世界。
Understanding the Mediterranean Style of Eating
理解地中海風格的飲食
The Mediterranean diet, characterized more as a lifestyle than a stringent regimen, has consistently shown health benefits. Research indicates its potential to reduce the risk of diabetes, high cholesterol, dementia, memory loss, depression, and breast cancer. Emphasizing simple, plant-based cooking, the diet revolves around fruits, vegetables, whole grains, beans, seeds, and extra-virgin olive oil. Limited consumption of red meat, encouragement of oily fish rich in omega-3 fatty acids, and smaller portions of eggs, dairy, and poultry are key features.
地中海飲食更被視為一種生活方式，而不僅僅是一種嚴格的飲食方案，地中海飲食一直以來都顯示出健康益處。研究表明，它有助於降低糖尿病、高膽固醇、癡呆症、記憶喪失、抑鬱和乳腺癌的風險。強調簡單的植物為基礎的烹飪，飲食圍繞著水果、蔬菜、全穀物、豆類、種子和特級初榨橄欖油展開。有限的紅肉消耗，鼓勵攝入富含omega-3脂肪酸的魚和油脂，以及較少量的雞蛋、奶製品和家禽是其關鍵特點。
The social aspect of meals and regular exercise form integral parts of this eating style. Sharing meals with friends and family, savoring favorite foods mindfully, and engaging in mindful movement contribute to the holistic approach of the Mediterranean diet.
進餐的社交觀點和定期的運動是這種飲食風格的組成要素。與家人和朋友共進晚餐，對喜愛的食物進行細心品味，並參與正念運動有助於地中海飲食的整體理念。
The Raw Food Diet: A Bottom Performer
生食飲食：低居榜末
Earning the last spot on the list of 30 best overall diets is the raw food diet, advocating the consumption of uncooked, unprocessed, and pesticide-free foods. Despite apparent health benefits, experts caution against its nutritional restrictions and potential safety concerns. Dr. Vanita Rahman recommends integrating raw foods into a whole foods, plant-based diet for a safer and healthier approach.
在30種最佳整體飲食的榜單上，生食飲食獲得最後一名，倡導食用未經烹飪、未加工且無農藥殘留的食物。儘管有明顯的健康益處，專家們警告其營養限制和潛在的安全問題。Vanita Rahman博士建議將生食飲食融入整體的植物為基礎的飲食，以實現更安全和更健康的方式。
Keto Diet: A Controversial Ranking
生酮飲食：爭議性的排名
While the popular keto diet secured the top spot for fast weight loss, it landed in 25th place overall. Criticized for its extreme carbohydrate restrictions, experts argue its difficulty to sustain over the long term. Not recommended for individuals with certain health conditions, pregnant individuals, and athletes, concerns about cognitive decline, nutritional deficiencies, kidney stones, heart disease, and muscle loss have raised skepticism about the diet's long-term safety.
儘管受到歡迎的生酮飲食在快速減重方面名列前茅，但在整體排名中僅排名第25位。專家批評其極端的碳水化合物限制，並主張其難以長期維持。不建議有特定健康狀況、懷孕者和運動員進行此飲食，有關認知下降、營養缺乏、腎結石、心臟病和肌肉流失的擔憂引發對該飲食長期安全性的質疑。
Keyword Drills 關鍵字：
- Mediterranean (Med-i-ter-ra-ne-an): The Mediterranean diet, characterized more as a lifestyle than a stringent regimen, has consistently shown health benefits.
- Characterized (Char-ac-ter-ized): The Mediterranean diet, characterized more as a lifestyle than a stringent regimen, has consistently shown health benefits.
- Cholesterol (Cho-les-ter-ol): Research indicates its potential to reduce the risk of diabetes, high cholesterol, dementia, memory loss, depression, and breast cancer.
- Nutritional (Nu-tri-tion-al): Despite apparent health benefits, experts caution against its nutritional restrictions and potential safety concerns.
- Carbohydrate (Car-bo-hy-drate): Criticized for its extreme carbohydrate restrictions, experts argue its difficulty to sustain over the long term.
Reference article: https://edition.cnn.com/2024/01/03/health/best-diet-2024-wellness/index.html