Ubungqina Bokuba Isidlo SeMedithera
Iingcali ze-cardiovascular ziyavuma ukuba ukutya ukutya okunempilo kubalulekile ekunciphiseni umngcipheko wakho wokuhlawula isifo se-coronary disease (CAD) . Kodwa kuthekani ukuba sele unayo i-CAD, mhlawumbi uye waba ne- infyoction ye-myocardial (intliziyo yesifo), i- angina , okanye i -coronary syndrome ? Kubaluleke kangakanani ukutya okulungileyo kuwe?
Kuze kube kutshanje, iziphakamiso zokutya kubantu abano-CAD zisekelwe ngakumbi kwikholo kunesayensi.
Oku kungenxa yokuba ubungqina obunzulu besayensi ukuba ukutya okunempilo kunokuphucula kakhulu iziphumo zengqondo kubantu abaye banakho i-CAD. Kwiminyaka embalwa edlulileyo, nangona kunjalo, umfanekiso ucacile.
Iingcebiso ezikhoyo ezivela kwi-American Heart Association kunye ne-European Society of Cardiology kubantu abane-CAD bagxininisa ukutya ukutya okuninzi kweziqhamo kunye nemifuno, kunye nokuphepha kwamafutha apheleleyo, amafutha atshintshe kunye nemveliso yamachiza ephezulu. Ukongeza, iiYurophu zicacisa ukutya iintlanzi ezinamafutha ubuncinane kabini ngeveki.
Ezi zikhokelo eziqhelekileyo zokutya ziyakwazi ukufezekiswa ngokugqithiseleyo ngokutya kweMedithera .
Yintoni iMeditera Diet?
Akukho ncazelo "esemthethweni" yesidlo saseMedithera. Eli ligama elikhethiweyo ukubonisa indlela yokutya yendabuko yabantu abahlala kwimimandla yaseMeditera. Ukutya okuninzi lwaseMedithera ngokubanzi kukutya okunokutya okubandakanya iziqhamo, imifuno, imifuno, i-nut kunye ne-grains epheleleyo, kunye neeseyile ezinomlinganiselo weeshizi, amaqanda kunye ne-yogurt, kunye neengxenye ezimbalwa ngeveki yeentlanzi nezinye ivenkile, kunye yenkukhu.
Okuphawulekayo ekudleni kweMedithera kukubandakanywa kweoli eninzi (umthombo omkhulu we- monounsaturated fatty acids ), kunye newayini elibomvu (iglasi okanye ezimbini ngosuku).
Ubungqina obutsha Ukukhuthaza iMidriet Diet
Kwiminyaka yakutshanje, uphando luye lwapapashwa olubonisa ubungqina bokuthi ukutya kweMedithera kunceda ekukhuseleni i-CAD - nasekuphuculeni iziphumo kubantu abano-CAD.
Isilingo se-PREDIMED siqhathanisa iintlobo ezimbini zokutya kweMedithera kunye nokutya okulula okuncitshisiweyo-uhlobo lwesondlo esincinci ngokucetyiswayo kubantu abane-CAD kwiminyaka engama-25 edlulileyo-kubantu abangaphezu kwe-7,000 ababesengozini enkulu kwi-CAD. Emva kwexesha elilandelelweyo eliphantse kwiminyaka emihlanu, iziphumo zentliziyo (oko kukuthi, iziganeko zokuhlaselwa kwentliziyo, ukubetha okanye ukufa kwintliziyo) zazingcono kakhulu kumaqela amabini anikezelwe ngokutya kwiMediterranean.
Kwilingo lesibini, abantu abangaphezu kwama-30 000 abaneminyaka engama-55 okanye ngaphezulu abaye baziwa ukuba babe ne-CAD okanye nesifo sikashukela esinengxaki ye-cardiovascular complicated grouped according to their habitat habits, kwaye balandelwa ukulinganisa iinyanga ezingama-56. Abo ba landela ukutya kweMedithera babenemiphumo ephantsi kakhulu yokuhlaselwa kwintliziyo, ukungaphumeleli kwintliziyo, ukubetha okanye ukufa kwentliziyo.
ILizwi
Ngelixa likhulu, elizayo, izilingo zonyango ezingenamsebenzi kunye nokutya kweMedithera ngokuthe ngqo kubhalisa abantu abane-CAD abasweleyo, umzimba oqokelelweyo owenzela ukutya kweMedithera ubonakala uqina.
Ukuba ufuna ukulandela isidlo saseMedithera, nasi izitshixo:
- Gwema ukutya okucwangcisiweyo.
- Isiseko sokutya kwakho kufuneka sibe yinto yokutya esityalo. Ezi zimele zibandakanya ezininzi iziqhamo, imifuno kunye nemifuno. Iingqolowa ekudleni kwakho (isonka kunye ne-pasta) zifanele zibe ziziqhamo ezipheleleyo. Yongeza inxalenye yamantongomsi ngosuku.
- Gwema ii-margarine kunye ne-bhotela, kwaye usebenzise ioli yeoli okanye ioli ye-canola endaweni. (Gquba isinkwa sakho sesonka kwioli yeoliva esikhundleni sebhotela.)
- Nciphise inyama ebomvu ukuya kanye okanye kabini ngenyanga.
- Yidla iintlanzi kunye nenkukhu ubuncinane kabini ngeveki.
- Ukuba unokwenza ngaphandle komngcipheko wokusetyenziswa kakubi, cinga ukuba neglasi yewayini ebomvu ngokutya.
> Imithombo:
> Perk J, De Backer G, Gohlke H, et al. Izikhokelo zaseYurophu Kwizifo Zengqondo Zokuthintela Kwimisebenzi Yokliniki (I-2012). IQela leSihlanu eliManyeneyo loMsebenzi we-European Society of Cardiology kunye nezinye iindawo kwi-Cardiovascular Disease Prevention In Practice Practice (iQiniswe ngabameli beNkampani eziNtsuku kunye NeziNgcali eziMenywayo). I-Eur Heart J 2012; 33: 1635.
> Estruch R, Ros E, Salas-Salvad ยข J, et al. Ukuthintela okuPhezulu kwezifo ze-Cardiovascular Dedase nge-Mediterranean Diet. N Engl J Med 2013; 368: 1279.
> Dehghan M, Mente A, Teo KK, et al. Ubudlelwane Phakathi Kokutya Okunempilo Nengozi Yezifo Zeentliziyo Zomzimba Phakathi kwezigulane Kwizonyango zokuLawulwa kweeNkcazo zokuPhepha kweSondlo: IsiCwangciso seCandelo eliPhambili lokuPhononongwa kwe-31 546 Abantu abaPhezulu bengozi abasuka kumazwe angama-40. Ukuhamba ngo-2012; 126: 2705.