Umzekelo wesityalo otyalwa ngesityalo esinokuguqula ingozi yakho
Ioli yeoliva, ushizi, i-yogurt, izityalo ezipheleleyo, iimbotyi, iwayini, izithelo kunye nemifuno-izandi ezilungileyo akunjalo? Isandi sivakala ngokungathi "ukutya," kodwa ezi zidalwa zaseMedithera zokutya zingase zibe yizinto zokutya ezinganciphisa ingozi yesifo senhliziyo , ezinye iintsholongwane, kwaye ungeze iminyaka ebomini bakho. Ngaphezu koko, isidlo saseMedithera sidibene nomngcipheko ophantsi wohlobo lwesifo sikashukela kunye nolawulo olungcono lwe-glycemic kwi-diabetes.
Kutheni le Diet is Healthy?
Ukutya okuninzi kunamafutha enempilo ephilileyo, eninzi kwioli yeoli, kunye namantongomane kunye nembewu. Olu hlobo lwamafutha luye lwafunyanwa ukunciphisa i-fatly belly, ukukhuthaza ukulahleka kwesisindo, nokunciphisa i-cholesterol. Ukongezelela, ukutya kunomlinganiselo omhle wenhliziyo-enempilo, echasayo-evuzayo, i- triglyceride -lowering, i- omega-3 fatty acids ezivela kwizilwanyana zaselwandle kunye nama-walnuts. Iintyatyambo, imifuno, i-legumes kunye neentlobo ezipheleleyo zinika i- fibre kunye ne-antioxidants. Edibeneyo, ezi zinto zihlangene zenza ukutya kwamandla.
Isidlo seMedithera
Ukutya kweMedithera kusekelwe kwindlela yokuphila kunye nendlela yokutya yemveli kwamanye amazwe ajikeleze uLwandle lweMeditera. Njengabantu abaninzi, abantu bala mazwe bathambekele ekubeni neengxaki eziphantsi zesifo senhliziyo nokunciphisa ukufa. Uphando olwenziwe ngawo-1960 luye lwaqwalasela ngokukodwa ukutya kwabantu ababehlala kwisiqithi saseKrethe saseGrisi kuba izinga lokufa kwabo laliphindwe kasikhombisa kunabo baseMelika.
Nangona kunjalo, yayingabonakali kakhulu kwaze kwaba ngama-1990 xa uWalter Willett weSikolo seYunivesithi yaseHarvard yeSizwe soLuntu esicacisa ngakumbi ngesihloko encwadini ethi Eat, Drink, kunye ne-Healthy, ekhuthaza le ndlela yokuphila. Ezinye izicwangciso zokutya zanamhlanje zisekelwe kwiiyure ezihlukeneyo kwiDediterranean.
Abantu baseHarvard, kunye ne-World Health Organisation kunye neqela elingenzi nzuzo i-Oldways Preservation ne-Exchange Trust, benza i-Mediterranean diet pyramid ebenomsebenzi wokuzilolonga kunye nokuzonwabisa kunye nabanye kwisiseko sayo. Zininzi iingcomo ezikhoyo ngokusondlo kwesifo sikashukela kunye nokuphila ngendlela ekhoyo ngenxa yokuphanda ukutya kwiMedithera.
IMediterranean Diet Basics
- Thatha ixesha lokutya ukutya kwinkampani yabanye.
- Phuza amanzi amaninzi.
- Yenza umthamo omkhulu.
- Gxininisa kwixesha lexesha, ukutya okusetyalweni.
- Sebenzisa ioli ye-oli ye-oliver
- Gcwalisa isitya sakho kunye neziqhamo, imifuno, i-grains epheleleyo, iinantambo, imbewu, izityalo, izityalo kunye neziqholo.
- Yidla iintlanzi kunye neentlanzi zasemanzini rhoqo, amaxesha amabini ngeveki okanye ngaphezulu.
- Jabulela iincwadana zentsuku, i-yogurt, amaqanda kunye neenkukhu.
- Yiba neefom ebomvu kunye neesekese kaninzi.
- Yidla iziqhamo ze dessert uze unciphise ezinye iipesele.
I-Diabetes-Ecacileyo kunye neeNzuzo eziHlangeneyo
- Umngcipheko omncinci we-2 wesifo sikashukela.
- Ukunciphisa ingozi yesifo senhliziyo.
- Ulawulo olungcono lwesifo sikashukela.
- Uxinzelelo lwegazi oluphezulu, ukuxhatshazwa kwe-insulin , kunye namazinga omnquba wegazi ayingxenye ye-syndrome ye-metabolic egama liqela leemeko ezingabonakalisa umngcipheko wesifo senhliziyo. Izifundo zibonise umngcipheko walezi zinto ziyancitshiswa ngale ndlela yokutya.
- Ingozi yokuvuvukala, oku kucatshangelwa ukuba inxulumene nesifo sikashukela, iyancitshiswa.
- Uphuhliso lwe-Insulin lungaphuculwa.
- Ukunciphisa inzuzo yokuthintela nokunyuswa kokunciphisa umzimba kulungile kuba oku kutya kudla ngokuphantsi kweekhalori, eziphezulu kwi-fiber, eziphezulu kwioli e-monounsaturated, kwaye iqulethe ezininzi ze-antioxidants.
- Umngcipheko omncinci wokuhlaselwa kwe-macular.
Imithombo:
Esposito, K., et al. Ukuthintela nokulawula uhlobo lwesifo sikashukela ngesidlo saseMedithera: ukuhlolwa ngokufanelekileyo. Uvavanyo lwesifo sikashukela kunye nokuSebenza koKliniki , uAgasti 2010 89 (2): 97 - 102
I-Koloverou, E. Impembelelo yokutya kweMedithera ekuphuhliseni uhlobo lweswekile lwesifo sikashukela: i-meta-analysis of 10 studies and prospective 136,846 abathathi-nxaxheba. I-Metabolism 2014 63 (7): 903 - 11
Ukutya kunye neMpilo. I-Oldways Health ngokusebenzisa iGugu.
Schroder, H. "Izindlela zokukhusela zaseMedithera ekudleni kunye nohlobo lwesi-2 lweswekile." I-Nutritional Biochemistry Septemba 2006 18 (3): 149-60.