Vol. 12 | 摘掉滤镜，看“地中海饮食”

【主播的话】

说到地中海饮食，你最先想到的是橄榄油或意大利饮食吗？因为硕士阶段一学期意大利都灵大学的课程，我不仅拥有了一个摩卡壶，也免不了要学当地人引以为豪的地中海饮食知识。又因为有个意大利室友，我也算对意大利饮食文化有些耳濡目染的了解。不过，地中海饮食远不止意大利饮食或南欧饮食！让我们先了解地中海饮食的丰富性和争议后，再决定要不要“饮食移民地中海”吧。

【本期配料】

01：22 在意大利室友家住了一周，沉浸式“地中海饮食”体验

03：31 划重点：理论上的地中海饮食是啥？

12：30 被忽略的地中海东岸和南岸：关于地中海饮食的争议和局限

14：15 哪种饮食模式最适合我？因地制宜，因人而异

【本期主播】

吕芳鑫 (欧盟食物系统硕士学位)

【后期制作】

吕芳鑫，郑璐悦，宗毓华

【logo设计】

小娟

【本期相关】

地中海饮食金字塔：

中国居民平衡膳食宝塔（2022）中国居民膳食指南 (cnsoc.org)

针对不同人群的平衡膳食宝塔(备孕期、哺乳期、不同年龄段儿童等)：2022版_中国居民膳食指南 (cnsoc.org)

【音乐】

Title: Hawaiian Weekend || Artist: Igor Khainskyi 

【收听方式】

小宇宙App、喜马拉雅、“苹果播客”、Spotify

【互动方式】

想成为我们播客的嘉宾？想加入我们？欢迎私戳！

E-mail：podcast_unfssat2@163.com

微博：八九不离食_EO

【参考文献】

Aljuraiban, Ghadeer S., Kamalita Pertiwi, Jeremiah Stamler, Queenie Chan, Johanna M. Geleijnse, Linda Van Horn, Martha L. Daviglus, Paul Elliott, and Linda M. Oude Griep. “Potato Consumption, by Preparation Method and Meal Quality, with Blood Pressure and Body Mass Index: The INTERMAP Study.” Clinical Nutrition 39, no. 10 (October 1, 2020): 3042–48. https://doi.org/10.1016/j.clnu.2020.01.007.

Almotayri, Abdullah, Markandeya Jois, Jessica Radcliffe, Mihiri Munasinghe, and Jency Thomas. “The Effects of Red Chilli, Black Pepper, Turmeric, and Ginger on Body Weight- A Systematic Review.” Human Nutrition & Metabolism 19 (March 1, 2020): 200111. https://doi.org/10.1016/j.hnm.2020.200111.

Ambra, Roberto, Sabrina Lucchetti, and Gianni Pastore. “A Review of the Effects of Olive Oil-Cooking on Phenolic Compounds.” Molecules 27, no. 3 (January 2022): 661. https://doi.org/10.3390/molecules27030661.

Bach-Faig, Anna, Elliot M. Berry, Denis Lairon, Joan Reguant, Antonia Trichopoulou, Sandro Dernini, F. Xavier Medina, et al. “Mediterranean Diet Pyramid Today. Science and Cultural Updates.” Public Health Nutrition 14, no. 12A (December 2011): 2274–84. https://doi.org/10.1017/S1368980011002515.

Huang, Mengmeng, Pan Zhuang, Jingjing Jiao, Jun Wang, Xinyu Chen, and Yu Zhang. “Potato Consumption Is Prospectively Associated with Risk of Hypertension: An 11.3-Year Longitudinal Cohort Study.” Clinical Nutrition 38, no. 4 (August 1, 2019): 1936–44. https://doi.org/10.1016/j.clnu.2018.06.973.

Liu, Ruijie, Mengyao Lu, Tao Zhang, Zhiyan Zhang, Qingzhe Jin, Ming Chang, and Xingguo Wang. “Evaluation of the Antioxidant Properties of Micronutrients in Different Vegetable Oils.” European Journal of Lipid Science and Technology 122, no. 2 (2020): 1900079. https://doi.org/10.1002/ejlt.201900079.

Lozano-Castellón, Julián, José Fernando Rinaldi de Alvarenga, Anna Vallverdú-Queralt, and Rosa M. Lamuela-Raventós. “Cooking with Extra-Virgin Olive Oil: A Mixture of Food Components to Prevent Oxidation and Degradation.” Trends in Food Science & Technology 123 (May 1, 2022): 28–36. https://doi.org/10.1016/j.tifs.2022.02.022.

Xiang, Yiwei, Xiaolin Xu, Ting Zhang, Xianli Wu, Dongdong Fan, Yanxia Hu, Jianhong Ding, et al. “Beneficial Effects of Dietary Capsaicin in Gastrointestinal Health and Disease.” Experimental Cell Research 417, no. 2 (August 15, 2022): 113227. https://doi.org/10.1016/j.yexcr.2022.113227.