According to a report in the March issue of "Health" magazine, international cooking methods are receiving increasing attention. However, if you want to cook a foreign dish yourself, you may not know which ingredients to use, nor the health benefits of so-called "world foods." Now, Mark Bittman, a food columnist for The New York Times, has released the book "The Best Recipes in the World," which recommends the following five healthiest foods to housewives. Spanish Olive Oil
Olive oil, rich in antioxidants, can prevent heart disease. Antonio Diaz, owner of the Spanish restaurant "Sunshine Coast" in New York, is Spanish himself. He says, "We start using olive oil from infancy." Generally, in Spanish families, olive oil is a must-have at every meal. Spanish-produced olive oil accounts for over 40% of the global supply. Although most olive oil is recently packaged and sold by neighboring countries, the Italian olive oil we use is actually produced in Spain. Now, Spanish olive oil producers are gradually putting their own labels on their products, and as the source of high-quality olive oil, they are becoming increasingly famous. Spain has 262 varieties of olives, 24 of which can be used to produce olive oil, and Spain also has more varieties of olive oil than other countries.
Reasons for recommendation: Olive oil, rich in antioxidants, can prevent heart disease by controlling low-density lipoprotein (LDL), lowering LDL, reducing blood cholesterol levels, and increasing high-density lipoprotein (HDL), and vice versa. In fact, olive oil is so beneficial to health that the U.S. Food and Drug Administration allows olive oil producers to state on their products that olive oil is good for heart health. Olive oil is one of the few foods to receive this honor. However, new research shows that olive oil is not only good for your heart. Researchers at the Monell Chemical Senses Center in Philadelphia, USA, have found that a compound in olive oil has the same structure as ibuprofen, which is commonly used to reduce inflammation and relieve pain, such as in Advil and Motrin. The research suggests that olive oil may have the effect of a small-dose drug for treating heart disease, stroke, some cancers, and even Alzheimer's disease. It may also help fight breast and colon cancer.
Purchase and consumption methods: Spanish olive oil is light in color and fragrant, and can be easily found in local grocery stores or online shops, with a price of $10 to $20 per 17-ounce bottle. Dip whole wheat bread in olive oil, or drizzle it over roasted vegetables. Greek Yogurt
Yogurt has many benefits: it can boost immunity, improve lactose sensitivity, and strengthen bones. Many people think of yogurt as just a dessert, but in Greece, the rich, thick yogurt has been a healthy food for thousands of years. Antonios Maridakis, chairman of the American Fargo company and an importer of the most famous brand of Greek yogurt, says, "We have a custom where, before a newlywed couple goes on their honeymoon, they eat yogurt with honey and walnuts for the sake of having children and their own passion. Many of us believe that yogurt is an aphrodisiac."
Reasons for recommendation: Yogurt can increase intestinal and vaginal health, improve lactose sensitivity, strengthen bones, boost immunity, lower blood pressure, and even has the effects of preventing cancer and aiding in weight loss. In a new study published in the international journal "Obesity," researchers found that obese adults who consumed three servings of low-fat yogurt daily as part of a low-calorie diet lost at least 22% more weight and 60% more body fat than those who only ate a low-calorie diet (without yogurt). Therefore, experts suggest that if you want to reduce fat and calories, you can buy low-fat Greek yogurt. Indian Lentils
Lentils contain protein and soluble fiber that can lower cholesterol, as well as a large amount of iron. Lentils in India are as popular as meatloaf in the United States and are a staple food. Lentils come in yellow, red, and dark black colors. Kavir Mehta, founder of an Indian food company, said that these little, disk-shaped lentils from the bean family are eaten at least twice a day by Indian families. In fact, India is the "number one country" in the world for lentil production and consumption. The lentil-based dish "Dal" is eaten by Indians almost with every meal and is also an excellent accompaniment to steamed rice or bread.
Reasons for recommendation: It is a superfood that provides protein and soluble fiber that can lower cholesterol, and its iron content is twice that of other beans. In addition, lentils are also high in vitamin B and folic acid, which is very important for women because folic acid can reduce the rate of fetal malformations. Researchers at the U.S. Department of Agriculture have found that the pigments in these dark lentils have antioxidant properties that can prevent heart disease and cancer, and fight aging.
Purchase and consumption methods: Lentils can be stored for a long time and are simple to prepare, making them the most economical source of protein. Unlike other beans, you do not need to soak lentils before cooking. Just rinse them with cold water and then simmer them in water or broth. You can also simply boil them or add spices, onions, and garlic. Korean Kimchi
Korean kimchi contains important vitamins and healthy bacteria that can aid digestion. Koreans consume so much delicious kimchi that when locals take photos, they say "kimchi" instead of "cheese." In South Korea, an average of 40 pounds of kimchi is consumed per person annually. Kimchi is made from lightly fermented cabbage (sometimes radish) with garlic, salt, vinegar, chili, and other seasonings. Kimchi is a must-have at every meal for Koreans and is also a diet food for them (high in fiber, low in fat). Kimchi is used in many ways in South Korea, from soups to pancakes, and a popular way of eating is similar to a pizza or hamburger with kimchi in the middle.
Reasons for recommendation: Korean kimchi is rich in vitamins A, B, and C. However, the most beneficial part might be its "good bacteria," known as Lactobacillus, which are beneficial bacteria found in fermented substances like kimchi and yogurt. New research shows that this bacteria seems to prevent or stop fungal infections. Furthermore, more happily, compounds produced from fermented cabbage have anti-cancer effects.
Purchase and consumption methods: You don't have to make it yourself; you can buy it directly from the grocery store or supermarket's frozen section, and it is not expensive. In the morning, you can stir-fry eggs with kimchi, tomatoes, and mushrooms, or use kimchi as a filling for certain foods or as a delicious side dish for baked potatoes. Japanese Soybeans
Protein-rich Japanese soybeans can prevent cancer and osteoporosis. A typical Japanese person consumes bean products at breakfast, lunch, and dinner, with tofu made from soybeans being a constant guest at the dining table. Soybeans were first grown in the tropical regions of Asia thousands of years ago and are now grown in many parts of the world. Soybeans are used in a wide variety of ways in Japan, from soy sauce to vegetable oil, tofu, and miso paste. Japanese people consume more soy products than people in any other region in the world. In Okinawa, famous for its longevity, locals are especially skilled at eating soybeans, consuming about 60 to 120 grams per person per day.
Reasons for recommendation: Soybeans are rich in isoflavones, a substance similar to estrogen that can prevent cancer and osteoporosis. But what is most noteworthy is that many studies show that soybeans are good for heart health, and the U.S. Food and Drug Administration even allows certain soy products to carry a label stating they are good for heart health. Other studies show that a diet containing soy can reduce the risk of breast cancer. For example, compared to Western women, Asian women have a lower chance of developing breast cancer. However, some studies also show that in the United States, women who consume too many soy products may have an increased risk of breast cancer, especially those with a family history of breast disease.
Purchase and consumption methods: Replace the chickpeas you often have on your table with cooked soybeans, and consciously add a little soybeans when stir-frying. Many grocery stores and health food stores sell tofu, which is also very inexpensive.