Kubonakala ukuba i-fat fat fat and low carb controversy, ekugqibeleni, iza kwisigqibo. Ngoko, zeziphi izidlo ezibonakalayo zibe ngcono kwimpilo yentliziyo? Njengoko kuvela, akukho. Kunoko, ubuninzi beenkcukacha eziye zabonakala kwiminyaka embalwa edlulileyo zibhekisela kwisondlo sesithathu njengento engcono kwiintliziyo eziphilileyo: ukutya kweMedithera.
Ukutya kweMedithera kunokucingwa njengento yokungqinelani phakathi kokutya okuncinci kwe-fat-fat and low-carb, ukuthatha izinto ezifanelekileyo kakhulu, kunye nokushiya eceleni.
I-"Mediterranean diet" ichazwa ngokuba ngummandla waseYurophu osezantsi kweLwandle lweMeditera, apho le ndlela yokutya iyinxalenye yenkcubeko yendabuko (kodwa, ngelanga, indlela yokutya yaseNtshonalanga yanamhlanje iyenzileyo). Iqukethe izityalo ezininzi, izityalo, imifuno, i-pasta, i-grains epheleleyo, umnquma kunye neoli ye-canola, i-nati, ivenkile yezilwanyana kunye newayini elincinci.
Ubu bungqina buye buqokelelwa malunga ne-elishumi ngoku ukuba isidlo saseMedithera sisilungele impilo yentliziyo. Ubungqina obu sele buba nzima. Ngokomzekelo, kwiphando elikhulu lonyango elixhaswe yiNational Institutes of Health kunye ne-AARP, abathathi-nxaxheba abangaba ngu-400,000 "bafumana" ngokubambelela kwabo kwisidlo saseMedithera, ngokulandela emva kweminyaka emi-5.
Bobabini nababhinqileyo abadla iipatheni ezazidla ngokugqithiseleyo ukutya okuninzi lwaseMedithera babe ne-20% banciphise amathuba okufa ngenxa yesifo senhliziyo. Amadoda ayesidlo saseMedithera ayenomngcipheko we-20% ongaphantsi komhlaza; abafazi besondlo babenomngcipheko omncinci womhlaza.
Ukutya kweMedithera kusebenza njani?
Esikhundleni sokuthintela intlobo ebanzi, "amafutha" okanye "i-carbohydrates," ukutya kweMeditera kugxininisa amafutha aphilileyo kunye ne-carbohydrate enempilo kwaye igwema amafutha angenampilo kunye ne-carbohydrate.
Amafutha enempilo - i-monounsaturated fats - ivela kumnquma kunye neoli ye-canola, i-nati kunye nentlanzi. I-carbohydrate enempilo ivela kwiziqhamo, imifuno, i-grains epheleleyo, kunye nemifuno. Ukuhlanganiswa kokutya kubutyebi kwi-antioxidants, nakwi-omega-3 fatty acids.
Ngoko ke, uphando lubonise ukuba abantu baseMeditera bedla baphucule amazinga e-glucose egazi, ukunyanzelwa kwegazi, ukuphucula imilinganiselo ye-cholesterol, kunye nomngcipheko omncinci wokuphuhlisa i-syndrome ye-metabolic xa kuthelekiswa nabantu kwisidlo esingasondliyo, okanye nakwezondlo ezincinci.
Iingcebiso
- Gwema inyama ebomvu. Sebenzisa intlanzi (ikhethekileyo) okanye inkukhu esikhundleni sayo, kunye nemigqomo, njengemithombo yeprotheni.
- Yidla amaqashiso kunye neeninzi kunye neziqhamo nemifuno, esitsha xa kunokwenzeka.
- Pheka kuphela ngeoli yeoli okanye ioli ye-canola.
- Yidla ukutya okutya okusanhlamvu kunye ne-pasta
- Yidla i-nut nutsuku zonke - i-walnuts, i-almonds, i-pecans kunye ne-Brazil nutsane zineenkcukacha zangokliniki zonyango ukuxhasa izibonelelo zabo zezempilo.
- Gwema izinto ezibhaka.
- Gwema ibhotela kunye nemveliso equkethe amafutha e-trans .
- Umlinganiselo (okanye ungcono, ukhupha) iimveliso zobisi ezinamafutha.
- Iglasi yewayini ebomvu (kodwa akukho ngaphezu kweglasi enye ngosuku) inokukunceda kwintliziyo impilo. Mhlawumbi umele ukhangele ugqirha wakho malunga nalo.
Imithombo:
Mitrou PN, Kipnis V. Thiebaut AC, et al. Indlela yokutya yaseMedithera kunye nokubikezela konke okubangela ukufa kwabantu base-US: iziphumo ezivela kwi-NIH-AARP Diet kunye neSifundo seMpilo. Arch Intern Med. 2007 I-10 ye-10; 167 (22): 2461-8.
Salas-Salvadó J, Fernández-Ballart J, Ros E, et al. Impembelelo yokutya kweMedithera eyongezwa ngamantongomane kwiimeko zesifo se-metabolic syndrome. I-Arch Intern Med 2008; 168: 2449-2458.
Covas MI, et al. Umphumo wesidlo somdabu waseMedithera kwi-lipoprotein oxidation: Uvavanyo olungenangqondo, olulawulwayo. I-European Atherosclerosis Society 76 Congress; NgoJuni 11, 2007; Helsinki, Finland.