Ukutya kweMedithera kuyindlela yokutya okukhoyo kwiindawo ezijikeleze uLwandle lweMeditera, ikakhulukazi e-Italia kunye neGrisi. Ukutya oku kugxininisa ukusetyenziswa kwezilwanyana ezinomzimba, amafutha enempilo, iwayini elibomvu, iilizo ezipheleleyo, kunye neentlobo ezininzi zezityalo kunye nemifuno.
Iziphumo zokuqala zatyhila ukuba abantu abahlala kumazwe ajikeleze uLwandle lweMeditera babeneengxaki ezincinci zesifo senhliziyo xa kuthelekiswa nabanye abantu abangaphandle kwesi sithili.
Ukongezelela, abantu abasebenzisa le ndlela yokutya baye baboniswa ukuba banezinga elingaphantsi lomhlaza kunye nezinye izifo ezingapheliyo. Kwakhona kubonakala ukuba ukutya kweMedithera kunokunciphisa i-cholesterol kunye ne-triglyceride.
Iimpawu zesidlo saseMedithera
Ukutya kweMedithera kukutya okunokulinganisela okuqulethe ukutya okuhlukahlukeneyo kwaye kunokulandelwa lula. Impawu eziphambili zeMeditera yokutya ziquka:
- Ukutya okuphakamileyo kumafutha ase-monounsaturated - kuquka iisuthi, imbewu kunye neoli yeoli
- Ukusetyenziswa okuphantsi kokumodareyitha kwewayini elibomvu
- Ukutya okuphezulu kwimigqomo, kuquka iilenti kunye nobhontshisi
- Iibanga eziphezulu, kubandakanya okusanhlamvu okupheleleyo, i-oatmeal, neebhali
- Ukusetyenziswa kweenkukhu zokutyalwa kweenkukhu kwezinye ukutya
- Ukusetyenziswa okulinganayo kweentlanzi - kubandakanywa iintlanzi eziphezulu kumafutha omega-3 enempilo, njenge-salmon kunye ne-anchovy
- Iishukela ezicocekileyo zisetyenziswe ngokukhawuleza ekudleni
- Ukusetyenziswa okuncinci kwenyama ebomvu
- Ukutya okuphezulu kwiziqhamo ezintsha kunye nomxholo wemifuno
- Ukusetyenziswa okuphantsi kokumodareyitha kwemveliso yobisi, kubandakanya ubisi, i-yogurt kunye neentshizi ezithile, ezifana ne-parmesan ne-feta cheeses
Ingaba isidlo seMedithera singaphantsi kweCholesterol?
Kuye kwaba nezifundo ezininzi eziye zahlola ukuphumelela kokutya kweMedithera ekunciphiseni i-cholesterol kunye ne-triglycerides-kwaye ezi ziphumo zibonakala zi thembisa. Abathathi-nxaxheba abasempilweni, abantu abanamazinga aphakamileyo aphakamileyo, okanye abantu abanezinye iimeko zonyango baye bathatha inxaxheba kwizi zifundo, zihlala zivela naphi na phakathi kweeveki ezine kunye neminyaka emine.
Ininzi yezi zifundo zijolise kwiinkalo ezithile zokutya kweMedithera, ezifana nokusetyenziswa kweziqhamo kunye nemigodi, kusetyenziswa ixabiso elincinci leoli le-oli ye-virgin (ukuya kweyure enye ngeveki), okanye ukutya amantongomane (ukuya kwi-30 grams ngosuku, okanye izandla ezimbini). Ukususela kwezi zifundo, kunokugqitywa ukuba, inxalenye enkulu, ukutya kweMedithera kunokuthoba ngokunyanisekileyo amanqanaba eepidid. Kule zifundo, i- LDL yanciphisa ngama-10%, ngelixa amazinga e- HDL anyuke ngo-5%. I-triglycerides kunye ne-cholesterol iyonke yabonakala iyancipha kancane kwezinye izifundo. Ukuxutywa kwe-LDL, okuya kukhuthaza ukubunjwa kwe-atherosclerosis, kwancitshiswa kwezinye izifundo. Izifundo ezimbalwa azizange zibonise umphumo obalulekileyo kumanqanaba e-lipid kulabo abalandela ukutya kweMedithera.
Ukongezelela, ezinye zezi zifundo zibonisa ukuba isidlo saseMedithera sisinokuba siphumelele kwisondlo esiqhelekileyo, esiphantsi kokutya. Kwisifundo esithile kubonakala sengathi i-cholesterol yanciphisa kakhulu kunokuba ilandele ukutya okuncinci . Ucwaningo luye lwaphawula ukuba abo balandela ukutya kweMedithera banomngcipheko wokuhlaselwa kwesifo senhliziyo.
Ngaphantsi
Uninzi lwalezi zifundo zazibandakanya abathathi-nxaxheba ngeemeko zempilo ezahlukileyo kwaye bagxininisa imiba eyahlukeneyo yokutya kweMedithera-ngoko ke, kukho iimfuno ezininzi eziza kufuneka zihlolisise imiphumo emihle ekudleni kweMedithera kunamaqondo e-lipid.
Nangona kunjalo, izifundo eziye zenziwa ngoku zibonakala zigqiba ukugqiba ukuba emva kokutya kweMedithera kunokuba negalelo elihle entliziyweni yakho.
Ukongezelela ekunciphiseni i-lipids, ukutya kweMedithera kubonakala kunenzuzo kwimpilo yonke, nayo. Ngokomzekelo, oku kukutya kuye kwafundwa ngokukwazi ukunciphisa uxinzelelo lwegazi , i-glucose yegazi ephantsi kunye nesiganeko se- asthma .
Ngendlela yokujonga ngokukhawuleza, ukutya kweMedithera ngokukhawuleza kubonakalisa izinto ezibalulekileyo zokutya okunciphisa i-lipid. Ngoko ke, ukuba ufuna ukutya ukuze unciphise i-lipids yakho, ukutya okuseMeditera kunokuba yinto enhle kuwe.
Isicwangciso sesondlo siquka izithako ezinobungqina be-cholesterol ezinjenge:
- Ukusetyenziswa okuphezulu kwefiber kwi-grains epheleleyo, ukuvelisa, kunye namantongomane
- Ukusetyenziswa kwezilwanyana eziphathekayo eziphathekayo, okubandakanya iisuthi, imifuno, izityalo kunye neziqhamo.
- Ukusetyenziswa okuphezulu kwamafutha angatyiweyo (ama-"amahle" amafutha) atholakala kumanothi, iintlanzi ezinamanci kunye neoli yeoli.
Nangona kunjalo, njengawo nawuphi na ukutya okunempilo, ukulungelelanisa kubalulekile. Nangona oku kutya kuqulethe ukutya okuninzi okunempilo, ezinye zezi zokutya - ezinjengezo ziphezulu ezinamafutha angenayo i-unsaturated, - zixakeke kakhulu kwaye zingenza uzuze ubunzima xa kudla kakhulu ukutya kwakho kwansuku zonke.
Imithombo:
I-Estruch R, uMartinez-Gonzalez MA, uCorella D, Salas-Salvado J, Ruiz-Gutierrez V, Covas MI, Fiol M, Gomez-Gracia E, Lopez-Sabater MC, Vinyoles E, Aros F, Conde M, Lahoz C, Lapetra J, Saez G, Ros E; ABAFUNDI BESIFUNDO. "Iimpembelelo zokutya kweMedithera kwiimeko zengozi yeengqondo: ityala elingahleliyo." Ann Intern Med. 2006 Julayi 4; 145 (1): 1-11.
Michalsen A, Lehmann N, Pithan C. Ukutya kweMedithera akukho mpembelelo kumakishi okuvuvukala kunye neziphumo zobungozi bokugulisa izigulane ezinezifo zomzimba. Eur J Clin Nutrition. 2006 kuMatshi; 60 (4): 478-85.
Rees K, Hartley L, Izimbali N et al. Indlela yokutya yaseMedithera yokutya yokuthintela isifo se-cardiovascular disease. Cochrane Rev 2014: 8: 1-55.
Nordmann AJ, Suter-Zimmermann K, Bucher HC, et al. Uhlalutyo lwe-Meta ngokuthelekisa iMedithera ukuya kwizidlo ezincinci ezidityanisiweyo zokuguqulwa kwezinto ezinobungozi bomzimba. Ngomhla ka-2011: 124: 841-851.