Unokuyidla indlela yakho ebomini obude? Ewe, ewe kwaye akukho. Kukho iqela elikhulu lophando olubonisa ukuba abantu abalandela ukutya okubizwa ngokuba yiMedithera, okanye ezinye izicwangciso zendalo, bahlala ixesha elide kwaye bancinci kakhulu kwisifo senhliziyo kunye nomhlaza. Ngakolunye uhlangothi, ukutya okuninzi nantoni na - nokuba ukutya okuzaliswe izithako eziphilileyo - kusekho kakhulu.
Ngaloo myalezo wokumodareyitha engqondweni, makhe sijonge ukuba zeziphi iipatheni zokutya eziphakamisa ixesha elide.
Ukutya kweMedithera kwiMpilo
Inomdla kwizinto ezibizwa ngokuba yi "Mediterranean diet" yayibangelwa kukuqonda ukuba abantu abahlala kumazwe anqumla uLwandle lweMeditera babenomlinganiselo wezona ziphantsi kakhulu kwizifo zentliziyo ye- coronary , kunye nobude obude, kwihlabathi. Oku kwakuyinyani nangona kukho ukuhlukahluka phakathi kweenkcubeko kunye nezidlo ngaphakathi kwendawo. Ukususela ngoko, eli gama libhekisela ekudleni okugxininisa i-grains epheleleyo, iziqhamo, imifuno, i-nut, ioli kunye neentlanzi, ngelixa kunciphisa inani lamanqatha azalisiweyo, i-sugars ecocekileyo kunye nenyama.
- Iintlobo zonke: Iingqolowa ezipheleleyo ziqulethe zonke iziqendu ezintathu zengqolowa: ungqimba lwangaphandle okanye urn, i-endosperm ye-starchy, kunye ne-vitamin ne-mineral-infolded germ. Iingqolowa ezipheleleyo ziquka ukolweni, ibhali, irayisi e-brown, i-buckwheat, i-oats, i-bulgur kunye ne-quinoa. Ukucocwa kususa ubuninzi befiber ezidibene nokuphila ixesha elide, kunye neVithamini E kunye ne-vithamini B, ngokunjalo zijolise kwiinhlamvu ezingapheliyo. Ukutya okusemgangathweni, okusanqiweyo okusanhlamvu kuboniswe kwi-cholesterol ephantsi kwaye unciphise iziganeko zohlobo lwesifo sikashukela nesifo se-cardiovascular. Ukuba ukhathazekile ngama-carbs, kha thazeka: idatha evela kwi-Iowa Women's Health Study, ukulandelela abangaphezu kwama-27,000 abasetyhini abasetyhini abangaphezu kweminyaka eyi-17, bafumanisa ukuba nabo babesidla kuphela ama-4-7 ama-servings of grains. , babengama-31% amathuba okufa ngexesha le minyaka eli-17, kunabesifazana abangaqhelanga okanye abangazange badle nantoni na. Unalo ngaphantsi komnye ukhonza ngosuku!
- Iintyatyambo kunye nemifuno: Ukutya kweMedithera kucebile kwizityalo kunye nemifuno. "Yidla imibala yakho" isiluleko esihle, kuba umkhiqizo obalaseleyo unamaxesha amaninzi afumaneka kwii-phytochemicals, okanye utyala izondlo. Cinga isiqingatha sakho iplatheni ukuba yenziwe izithelo kunye nemifuno naluphi na ukutya. Urhulumente wase-US uncoma ukufikelela kwi-2 ½ iikomityi zemifuno kunye no-2 izindebe zeziqhamo ngemini, kuxhomekeke kumgangatho womsebenzi.
- Ioli yeoli: Amafutha ayenayo amafutha anombane kwindawo yokushisa. Ioli e-Olive yindoda yesidlo saseMedithera ngenxa yintliziyo yaso-enempilo enempilo. Ezinye ii-oyile zityalo ezifana nomgcini-mafutha, i-soybean kunye neoli ye-sunflower, kunye nokudibanisa kwamafutha e-monounsaturated kunye ne-polyunsaturated, zikhetha ukhetho olunempilo kunemithombo eqinile njengobhotela kunye ne-margarine enamafutha apheleleyo.
- Intlanzi: Inhlanzi enobuthi efana ne-salum, i-herring, i-sardines, i-albacore ityhuna kunye ne-mackerel zizo zonke izidlo zokutya kweMedithera, kwaye ziindawo eziphambili ze-omega-3 fatty acids. Ezi zinceda ukugcina imithana yegazi iphilile kwaye ilawula uxinzelelo lwegazi. Nenjongo yokutya iintlanzi ezinamanci kabini ngeveki.
- Iibhontshisi: Iimbotyi, iifolo, kunye neententili zididi lweemifuno ezityebileyo zefiber ezibizwa ngokuba ziziqu. Ziquka i-garbanzos (i-chickpeas), ubhontshisi obumnyama, i-pinto, i-kidney kunye ne-romano. Ziwumthombo omkhulu weprotheni, ukuzaliswa ngelixa liphantsi kweoli, kwaye zixhaphake kakhulu ngokupheka kwiisobho kunye neentsimbi. Qinisekisa kwaye unike umquba owenziwe ngamanqwanqwa ahlambulukileyo ukuze unciphise i-sodium esoloko isetyenziswe kwinkqubo yokunyusela.
- Amantongomane: Ngenxa yokuba amanqwanqwa aphezulu eekhalori, abantu abaninzi abanenkxalabo malunga nokunyuka kwesisindo bayawaphepha. Nangona ufanele ujonge izicwangciso zakho, amaninzi amanqatha ayenayo ayinakuzaliswa, kwaye ukutya amaqanda amaninzi ngeveki kuye kwadibaniswa neziganeko eziphantsi zesifo senhliziyo. Injongo yokungabi ngaphezu kweyincinci elincinane ngosuku, kwaye ugweme kakhulu okanye utyumkile (njengobusi-obusiweyo).
- I-Calcium kunye neMveliso yamaLisi: Inyaniso yokuba abantu baseMeditera bamazwe badla i-cheese eninzi kunye nemveliso yobisi egcweleyo efana ne-cream, ngelixa bephephe isifo senhliziyo, uye wadimaza abaphandi abaninzi. Uphando oluthe gqolo luqhubekayo ukuhlenga le "i-French paradox", kodwa kunokwenzeka ezinye iimeko, kubandakanywa iincinci ezincinci kunye nomsebenzi omzimba omkhulu, unokuba yingxenye yenkcazo. Abantu bamazwe aseMeditera badla ukutya iimveliso zobisi ezinqambileyo ezifana ne-yogurt, ukuze kubekho into ebalulekileyo.
- Iwayini: Ukunyusa ukusetyenziswa kwewayini ukwenzela ukuba ukwandisa ixesha elide kuye kwaba yinto ephikisayo eMntla Melika, kodwa into yokuba abantu baseMedithera basela iwayini, kwaye babonakala bezuza kuyo. Ukusela okulinganayo - malunga nesiselo esisodwa ngemini yabasetyhini, amabini amadoda - inxulumene nomngcipheko ophantsi wesifo senhliziyo. Ngaphezu koko kunokwandisa umngcipheko wekolon okanye umdlavuza webele, ngoko ungadluli.
Thatha Umyalezo Wasekhaya
Kukho ubutyebi bezenzululwazi ezidumisa iintlobo zokutya ezifana nabantu baseMeditera. Yaye ukuba ufuna indlela elula ukuya ekudleni okude, uphando lubonisile ukuba le ndlela yokutya izityalo izakukunceda ukugcina isiseko sakho sezondlo.
Imithombo:
UDavid R Jacobs, Jr, uLene Frost Andersen noRune Blomhoff. "Ukusetyenziswa kokusanhlamvu konke kuxhamla ingozi yokunciphisa i-carcarvascular, i-noncancer death ekubangelwa zizifo ezivuthayo kwi-Iowa Women's Health Study." I-J J I-Nutriti yeKliniki ngoJuni 2007 i-vol. 85 no. 6 1606-1614
Izikhokelo Zesidlo sabaseMerika 2010. Incwadi Yolwazi Loluntu. ISebe lezoLimo laseMerika, iZiko loMgaqo-nkqubo weNkxaso kunye nokuPhakanyiswa.
Matthieu Maillot et al. "Indlela encinci yokufikelela kwiinjongo zondlobo kukuthatha ukhetho lokutya lweMeditera: ubungqina obuvela kwiidlo ezenziwe ngabakhompyutha." Am J Clin Nutrition Oktobha 2011 vol. 94 akukho. 4 1127-1137
UPanagiota N. Mitrou, Ph.D. okqhubekayo. "Iprogram yeMeditera yeZidlo kunye nokubikezelwa kwayo yonke into yokufa kwabantu kwi-US Population. Iziphumo ezivela kwi-NIH-AARP Diet and Study Study." Arch Intern Med. 2007; 167 (22): 2461-2468.
Umthombo wesondlo: I-Plate yokutya ephilileyo nge-USDA I-Myplate yolwazi lweSizwe. Isikolo seHarvard seMpilo kaRhulumente. http: //www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/healthy-eating-plate-vs-usda-myplate/index.html