7 Ukutya Abantu abahlala kwiindawo eziBlue bafumana ukutya kwabo

Ubomi obude kunye nempilo engcono, zama ukukhuthaza ukutya kwakho abantu abahlala kwiBlue Zones banokutya kwabo. Ingqiqo eyenziwa ngu-National Geographic Fellow kunye nombhali uDan Buettner, i-Blue Zones ziindawo ezikuyo yonke indawo apho abantu bahlala bephila ixesha elide kwaye banamaqondo aphantsi kakhulu eentliziyo, umhlaza, isifo sikashukela kunye nokunyamezeka.

Ngamaqondo abo aphakamileyo ngokukhawuleza abantu abahlala ngaphezu kweminyaka eyi-100 ubudala, i-Blue Zones ziquka ezi ndawo zilandelayo: Ikaria, iGrisi; Okinawa, eJapan; kwiphondo laseOgliastra eSardinia, eItali; uluntu lwabaSeventh-Day Adventists eLoma Linda, eCalifornia; kunye neCosta Rica ka-Nicoya Peninsula.

Nangona ukhetho lokutya luhluka ukusuka kummandla ukuya kummandla, izidlo zeBlue Zone ziyi-plant based based, kunye neepesenti ezingama-95 zokudla kwansuku zonke ezivela kwimifuno, iziqhamo, iinkozo kunye nemifuno. Abantu baseBlue Zones bavame ukuphepha inyama kunye nobisi, kunye nokutya okuneshukela kunye nokusela. Baye baphelele ukutya okucwangcisiweyo.

Ukutya okunempilo akuyena kuphela umcangco ocinga ukukhokelela ekuphiliseni kwabo bahlala kwiBlue Zones, nangona kunjalo. Abantu abanjalo banamanqanaba aphakamileyo okwenziwa ngokomzimba, amanqanaba aphantsi oxinzelelo, uxhulumano olunzulu lwentlalo, kunye nenjongo eqinileyo yenjongo.

Sekunjalo, ukubambelela kwisicwangciso sokutya esityebileyo nesondlo kubonakala kudlala indima ebalulekileyo kwimpilo ekhethekileyo yabemi beBlue Zone. Nanku ukukhangela ukutya okuyisixhenxe ukubandakanya kwisidlo sakho esiphefumlelweyo seBlue Zone.

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Imifuno

Ukusuka kwi-chickpeas ukuya kwi-lentils, izityalo ezilumkileyo ziyinxalenye ebalulekileyo kuzo zonke izidlo ze-Blue Zone. Ekhutshwe ngefiber kwaye eyaziwayo ngemiphumo yabo entle-enempilo, amaqabunga asebenza njengomthombo ophezulu weeprotheyini, i-carbohydrates edibeneyo kunye neendidi ezininzi zeivithamini kunye neemaminerali.

Nokuba ukhetha ubhontshisi be-pinto okanye iipayi zamehlo amnyama, jolise ubuncinane isigafu sesigqabi semihla ngemihla. Efanelekileyo kunoma yimuphi umnikelo, izilwanyana zenza ukongeza okongezelelweyo kuma-saladi, isobho kunye ne-stews, kunye neendlela zokupheka ezisekelwe kwi-veggie. "Ukuba ufuna ukwenza isilwane sesinyosi esinesithathu sokutya, sebenzisa ubhontshisi obomileyo uze uwacwine, upheke ngeenkozo zakho kunye nemifuno ehlambulukileyo," uncoma i-dietician ebhalisiwe uMaya Feller, umnini weMaya Feller Nutrition.

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Imifuno Emnyama Engenayo

Nangona imifuno yazo zonke iintlobo zidla ngokutya kwi-Blue Zone nganye, imifino emnyama enamagqabi njenge-kale, isipinashi, kunye ne-Swiss chard ibaluleke kakhulu. Enye yezona zininzi zondlo-misonto yemifuno, imifuno emnyama enomthi iqukethe iivithamini eziliqela ezinemihlaba enamandla ene-antioxidant, kuquka i-vitamin A kunye ne- vitamin C.

Xa uthengisa naluphi na uhlobo lwe-veggie, khumbula ukuba abantu baseBlue Zones ngokubanzi badla iindawo ezikhulayo zendawo, izityalo ezisemzimbeni.

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Nuts

Njengamagqabi, amanothi aphethwe ngeprotheni, iivithamini kunye neemaminerali. Banikezela neentlobo zeemveliso ezingenayo i-intanethi engapheliyo, kunye nophando oluthetha ukuba ukubandakanya ama-nut ekudleni kwakho kunokuncedisa ukunciphisa iqondo le-cholesterol yakho (kwaye, ngokukhawuleza, igcina isifo se-cardiovascular disease).

"Amantongomane abe ukutya okuphezulu," utsho uFeller. Ngokomzekelo, ii-almonds zibonelela nge-3.5 gram ye-fiber kwi-one-ounce ekhonzayo. " Ukufumana ukutya okunempilo, ukuboleka umkhwa kwiindawo ezihlala kwiBlue Zone kwaye uzame i-almonds, i-walnuts, i-pistachios, i-cashews okanye i-nuts yaseBrazil.

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I-oyile ye-olivu

Isiqulatho sezidlo ze-Blue Zone, ioli yomnquma inika ubutyebi be-fat-acids fatty acids, i-antioxidants, kunye ne-compounds ezifana ne-oleuropein (i-chemicals efunyenwe ukukhazamisa ukuvuvukala ).

Izifundo ezininzi ziye zabonisa ukuba ioli yeoli iyanokuphucula impilo yeentliziyo ngeendlela eziliqela, njengokugcina i-cholesterol kunye nexinzelelo lwegazi kwisheke. Ngaphezu koko, uphando olusakhulayo lubonisa ukuba ioli yeoli iyakunceda ukukhusela kwiimeko ezifana ne-Alzheimer's disease nesifo sikashukela.

Khetha iindidi ezininzi zintombi yeoli yomnquma ngokuphindaphindiweyo, kwaye usebenzise ioli yakho yokupheka kunye neesaladi kunye nezitya zemifuno. Ioli e-Olive iyakhathalela ukukhanya nokufudumala, ngoko qiniseka ukuba uyigcine kwindawo epholile, ebumnyama njengekhabhinethi yekhitshi.

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I-Steel-Cut Oatmeal

Xa kuziwa kwiigrafu zonke, abo baseBlue Zones bavame ukhethe i-oats. Enye yezona zincinci zenziwe iifutha ze-oats, i-oats-cut cut-oats make for a fiber-high and optional filling breakfast breakfast option.

Nangona mhlawumbi eyaziwa kakhulu nge-cholesterol-ehlisa amandla, i-oats inokubonelela ngezinye iinkonzo zempilo. Ngokomzekelo, uphando olutshanje luye lwaqinisekisa ukuba i-oats ingalimaza inzuzo yesisindo, ilwa nesifo sikashukela, kwaye ikhusele ukuqina kwama-arterium.

"Iidyayi ziyaziwa ngokuba yi-fiber content, kodwa zibonelela ngeproteinyini esekelwe kwisityalo," kusho uFeller. "I-Oatmeal eyenziwe nge-1/4 indebe yentsimbi yokusika i-oats inikeza i-gram e-7 yeprotheni."

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Blueberries

Isiqhamo esitsha sihamba ngokunyanga kubantu abaninzi abahlala kwiBlue Zones. Ngelixa uninzi lwazo zonke iziqhamo zinokwenza i-dessert enempilo okanye i-snack, ukutya okunjenge-blueberries kunokubonelela ngezibonelelo zebhonasi. Ngokomzekelo, uphando olutshanje luye lwabonisa ukuba i-blueberries inganceda ukukhusela impilo yakho yengqondo njengoko uneminyaka yobudala, kwaye ukhusela isifo senhliziyo ngokuphucula uxinzelelo lwegazi.

Kwezinye i-Blue Zone-friendly kodwa i-sweet -oth-tooth-eats eating, jongana neziqhamo ezifana neepapa, iipinapali, iibhanana kunye neerberberries.

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Ibhali

Enye inqolowa yonke efunyenwe kwiBlue Bones, i-hareyi inokufumana i-cholesterol-izakhiwo ezinciphisa i-oats, ngokutsho kwenkqubo esandula kutshicilelwa kwi- European Journal ye-Clinical Nutrition . I-hareyi inika kwakhona i-amino acids ebalulekileyo, kunye neendlela ezinokunceda ukukhuthaza ukugaya .

Ukuze uzalise i-hareyi, zama ukuzongeza okusanhlamvu okupheleleyo kwiisobho okanye ukuwutshisa njengotshani olushushu.

> Imithombo:

> Bowtell JL, Aboo-Bakkar Z, Conway ME, Adlam AR, Fulford J. "Ukuphuculwa kwengqondo ephathelene nomsebenzi nokuphucula ukuxhamla kwabadala abadala abanempilo emva kokuxhaswa kwe-blueberry engapheliyo." I-Appl Physiol Nutr Metab. 2017 Julayi; 42 (7): 773-779.

> Ho HV, Sievenpiper JL, Zurbau A, et al. "Ukuphononongwa ngokuchanekileyo kunye nokuhlaziywa kwemeta yezilingo ezilawulwa ngokungapheliyo kwiphumo lebhaley β-glucan kwi-LDL-C, engekho i-HDL-C kunye ne-apoB ye-cardiovascular disease reductioni-iv. "I-Eur J Clinical Nutrition. 2016 Nov; 70 (11): 1340.

> Johnson SA, Figueroa A, Navaei N, et al. Ukusetyenziswa kwe-bluberry nsuku zonke kuphucula uxinzelelo lwegazi kunye nokuqina kobunzima kwabasetyhini abasemva kwe-postmen and stage 1-uxinzelelo lwe-hypertension: i-clinical trial clinical trial. Ngo-2015 uMar; 115 (3): 369-77.