스크랩 소개 ; The 10 healthiest ethnic cuisines - 건강에 가장 좋은 열(10) 민족의 음식

[Zapata]

1. Greek

There's a good reason docs love the Mediterranean diet: Traditional Greek foods like dark leafy veggies, fresh fruit, high-fiber beans, lentils, grains, olive oil, and omega-3-rich fish deliver lots of immune-boosting and cancer-fighting ingredients that cut your risks of heart disease, diabetes, and other diet-related ailments.

In fact, eating a traditional Mediterranean-style diet is associated with a 25 percent reduced risk of death from heart disease and cancer, according to Harvard University research. And people lose more weight and feel more satisfied on this type of diet, which is rich in healthy fats, than on a traditional low-fat diet, another Harvard study suggests. 지중해식 식단이 심장병이나 암으로 죽을 위험을 25%나 감소시킨 답니다. 치즈 포도주 빵이 우리의 밥에 김치입니다.

2. California Fresh

You don't have to live on the West Coast to reap the body benefits of the California style of cooking. California Fresh is all about enjoying seasonal, local foods that are simply prepared -- and that's a healthy style you can adopt no matter where you live, says supermarket guru Phil Lempert, a leading consumer trend-watcher.

Eating plenty of disease-fighting, naturally low-cal, nutrient-rich fruits and vegetables from a local farmers' market or farm is good for your body, and it's satisfying, says Frances Largeman-Roth, R.D., Health magazine's senior food and nutrition editor. 간단한 조리-그냥 물에 씯어서  먹는 채소, 과일을 농부의 시장 혹은 농가에서 사 먹는 게 몸에 좋답니다. 나무에서 익은 과일..미리 덜 익어서 딴 것 아니고..

3. Vietnamese

Fresh herbs, lots of vegetables and seafood, and cooking techniques that use water or broth instead of oils -- these are some of the standout qualities of Vietnamese food.

"This cuisine, prepared the traditional way, relies less on frying and heavy coconut-based sauces for flavor and more on herbs, which makes it lower in calories," Largeman-Roth explains.

Traditional Vietnamese flavorings (including cilantro, mint, Thai basil, star anise, and red chili) have long been used as alternative remedies for all sorts of ailments, and cilantro and anise have actually been shown to aid digestion and fight disease-causing inflammation. 엄청난 양의 채소와 해산물 그리고 조리 방법에 비밀이 있답니다.

4. Japanese

When Miller was traveling around the world doing research for her book, she found that traditional Japanese cuisine -- especially the version eaten on the island of Okinawa, where people often live to 100-plus - was superhealthy.

"Not only are Okinawans blessed with a diet rich in cancer-fighting fruits and vegetables, but they also prepare them in the healthiest way possible, with a light steam or a quick stir-fry," Miller explains.

Japanese staples that are amazing for your health include antioxidant-rich yams and green tea; cruciferous, calcium-rich veggies like bok choy; iodine-rich seaweed (good for your thyroid); omega-3-rich seafood; shiitake mushrooms (a source of iron, potassium, zinc, copper, and folate); and whole-soy foods.

오끼나와 100살 넘어 초 건강하게 사는 사람 수두룩하지요. 일본의 주식 얌과 녹차 ; 풍부한 야채, 해초, 해산물과 과일 그리고 살짝 데치거나 튀기는 조리 방법에 비밀이 있는 듯....

5. Indian

Say "Indian food," and you probably think of its aromatic spices, such as turmeric, ginger, red chilies, and garam masala (a mixture of cumin, cardamom, black pepper, cinnamon, coriander, and other spices).

These distinctive flavors do more than perk up your favorite curry: They may actually protect against some cancers. And turmeric and ginger help fight Alzheimer's, according to recent studies. Researchers point to the fact that rates of Alzheimer's in India are four times lower than in America, perhaps because people there typically eat 100 to 200 milligrams of curry everyday.

Turmeric, a main ingredient in curry, may have anti-inflammatory and healing properties; its benefits are now being studied at the University of California at Los Angeles. 커리 매일 100~200 미리그람 먹는 인도 사람 알츠하이머 미국의 4분의 1 수준..

6. Italian

The Italian tradition of enjoying a leisurely meal is good for digestion. But what really makes this cuisine a winner is its star ingredients: tomatoes, olive oil, garlic, oregano, parsley, and basil.

"Studies have shown that the lycopene in tomatoes may help protect women from breast cancer," Miller says.

One of the best ways to get cancer-fighting lycopene is in cooked tomato products: a half-cup of tomato sauce has more than 20 milligrams. Plus, garlic and traditional Italian herbs provide vitamins A and C. And olive oil helps lower cholesterol, fight heart disease, and burn belly fat. 이태리 음식 좋은 건 이미 알려 진 것입니다. 데쳐 베껴서 식초...등등등 넣는 토마토 소스가 암하고 싸운답니다.

7. Spanish

Our judges applaud the Spanish tradition of eating tapas (small plates of food): "I love the idea of being able to sample little portions of tasty, healthful foods and making a dinner of it," Largeman-Roth says.

The Spanish eat tons of fresh seafood, vegetables, and olive oil -- all rock stars when it comes to your weight and well-being. Superhealthy dishes to order: gazpacho (full of cancer-fighting lycopene and antioxidants) and paella (rich in fresh seafood, rice, and veggies). 가스파쵸, 빠에쟈( 암하고 싸우는 성분과 안 늙게 하는 성분이 있답니다)

8. Mexican

Forget those high-fat, calorie-stuffed options at many popular Mexican restaurants: Authentic Mexican cuisine can be heart-healthy and even slimming, our judges say. In fact, a Mexican diet of beans, soups, and tomato-based sauces helped lower women's risk of breast cancer, a study from the University of Utah found.

And the cuisine's emphasis on slowly digested foods like beans and fresh ground corn may provide protection from type 2 diabetes. "Slow-release carbohydrates have been shown to lower blood sugar and even help reverse diabetes," Miller says. 멕시코 주식인 콩, 국종류, 토마토를 기본으로 만드는 소스는 유방암 위험을 낮추고 - 소화가 천천히 되는 콩과 갓 갈아 만든 옥수수 또르띠야는 타입 2 당뇨병을 거꾸로 되 돌린답니다(낫게 한다는 뜻).

9. South American

With 12 countries within its borders, South America has a very diverse culinary repertoire. But our judges applaud the continent's traditional diet of fresh fruits and vegetables (including legumes) along with high-protein grains like quinoa. In fact, a typical South American meal of rice and beans creates a perfect protein, Largeman-Roth says.

While some parts of South America are famous for their huge steaks, a healthier option (unless you share the steak with friends) is ceviche. This mélange of fresh seafood boasts a variety of healthful spices and ingredients, from cilantro and chile peppers to tomatoes and onions. 남미는 신선한 과일과 야채(콩 포함), 단백질 많은 키노아..큰 스테이크, 세비체 영양 만점이랍니다.

10. Thai

Can a soup fight cancer? If it's a Thai favorite called Tom Yung Gung, the answer just might be yes.

Made with shrimp, coriander, lemongrass, ginger, and other herbs and spices used in Thai cooking, the soup was found to possess properties 100 times more effective than other antioxidants in inhibiting cancerous-tumor growth.

Researchers at Thailand's Kasetsart University and Japan's Kyoto and Kinki Universities became interested in the soup's immune-boosting qualities after noticing that the incidence of digestive tract and other cancers was lower in Thailand than in other countries. 국이 암을 낫게 할수 있나? 답은 "예" 인 것 같답니다. 타이 국은 암의 성장을 억제하는 성분이 항산화제보다 100배 더 세다고 하네요.

우리 것만 제일이라 하면 남을 아는 노력을 안 하게 됩니다. 남을 알아야 우리의 진짜 위치를 알수 있습니다.

[alexy]

^^ 좋은 정보네요. 감사합니다. ^^ 건강하게 오래살려면 많이 노력해야지요. ^^

[Zapata]

멕시코에도 위에 나오는 여러가지 herba 종류가 다 있을 겁니다. 멕시코 음식도 건강에 좋다고 하니 많이 드시고요..

[★s40]

컥.... 열심히 받아 적다가.... 멕시코.... 국민비만은 그럼 코카콜라 때문인가봐요????

[Zapata]

레스토랑에서 파는 기름진 것 말고, 정통 멕시칸 식단을 이야기 하는 것 같은 데요....차만 타고 다니면 배가 나오겠지요..