7 Chakudya Anthu okhala mu Zisalu zofiira Ali ndi Chakudya Chawo

Kukhala ndi moyo wautali ndi thanzi labwino, yesetsani kulimbikitsa kudya kwanu komwe anthu okhala mu Blue Zones ali nawo mu zakudya zawo. Lingaliro lopangidwa ndi National Geographic Companion ndi mlembi Dan Buettner, Zigawo za Blue ndi malo kumbali yonse padziko lapansi kumene anthu amakhala ndi moyo wautali kwambiri komanso odwala kwambiri matenda a mtima, khansara, shuga, ndi kunenepa kwambiri.

Ndi malo awo okwera kwambiri omwe amakhala ndi zaka zoposa 100, Zigawo za Blue zimaphatikizapo zigawo zotsatirazi: Ikaria, Greece; Okinawa, Japan; chigawo cha Ogliastra ku Sardinia, Italy; a Seventh-Day Adventist ku Loma Linda, California; ndi Nicoya Peninsula ya Costa Rica.

Ngakhale kuti chakudya chimasiyana mosiyana ndi dera lina, chakudya cha Blue Zone chimayambira makamaka, ndipo 95 peresenti ya chakudya cha tsiku ndi tsiku chimadya masamba, zipatso, mbewu, ndi nyemba. Anthu mu Zifupa Zambiri amapewa nyama ndi mkaka, komanso zakudya za shuga ndi zakumwa. Amachotsanso zakudya zowonongeka.

Chakudya choyenera sichoncho chokha choganiza kuti chikhale ndi moyo wautali kwa iwo okhala mu Zifupa Zisalu, komabe. Anthu oterewa amakhala ndi masewero olimbitsa thupi, otsika kwambiri, ogwirizana kwambiri, komanso kukhala ndi cholinga champhamvu.

Komabe, kumamatira ku ndondomeko yowonongeka yopatsa thanzi kumawoneka kukhala ndi gawo lofunikira pa thanzi labwino la okhalamo a Blue Zone. Taonani zakudya zisanu ndi ziwiri zomwe mungazipeze mu chakudya chanu cha Blue Zone.

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Mitundu

Kuchokera ku nkhuku kupita ku lentile, nyemba zimakhala zofunika kwambiri pa zakudya zonse za Blue Zone. Zowonongeka ndi zitsulo zomwe zimadziwika kuti zimakhudza mtima wawo, nyemba zimagwiranso ntchito monga mapuloteni, zakudya zowonjezera, komanso mavitamini osiyanasiyana.

Kaya mumakonda nyemba za pinto kapena nandolo zakuda, funani chikho cha nyemba tsiku lililonse. Chofunika kwambiri pa chakudya chilichonse, nyemba zimapatsa kuwonjezera saladi, supu ndi mitsempha, komanso maphikidwe ambiri a veggie. "Ngati mukufuna kupanga chiwindi cha nyemba zitatu, idyani nyemba zowuma, muziphika ndi zonunkhira zanu ndi zophimba zatsopano," akuyamikira Maya Feller yemwe amalembedwa ndi khansa, yemwe ali mwini wa Maya Feller Nutrition.

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Mdima Wofiirira

Ngakhale zamasamba za mitundu yonse zimakhala ndi chakudya cha mtundu wa Blue Zone, masamba obiriwira monga kale, sipinachi, ndi Swiss chard ndizofunika kwambiri. Mmodzi mwa mitundu yambiri ya zakudya zowonjezera, masamba obiriwira amakhala ndi mavitamini ambiri okhala ndi mphamvu zowononga antioxidant, kuphatikizapo vitamini A ndi vitamini C.

Mukamagula mtundu wina wa veggie, kumbukirani kuti anthu mumzinda wa Blue Zamba amadya ndiwo zamasamba zowonjezera.

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Mtedza

Monga nyemba, mtedza uli wodzaza ndi mapuloteni, mavitamini, ndi mchere. Amakhalanso ndi mafuta okhuta mtima osatchulidwa, ndi kufufuza komwe kumasonyeza kuti ngakhale mtedza mu zakudya zanu zingakuthandizeni kuchepetsa mitsempha yanu ya mafuta m'thupi (ndipo imachotsanso matenda a mtima).

"Mtedza ndi chakudya chokwanira," akutero Feller. Mwachitsanzo, "amondi" amapereka pafupifupi 3.5 magalamu a fiber m'thupi limodzi. " Pofuna kulandira thanzi labwino, kubwereketsani chizolowezi chokhala mumzinda wa Blue Zone ndikuyesera amondi amondi, walnuts, pistachios, cashews, kapena mtedza wa Brazil.

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Mafuta a Azitona

Chidutswa cha zakudya za Blue Zone, mafuta a azitona amapatsa thanzi labwino kwambiri lopatsa thanzi, antioxidants, ndi mankhwala monga oleuropein (mankhwala omwe amapezeka kuti athetse kutupa ).

Kafukufuku wambiri wasonyeza kuti mafuta a azitona akhoza kusintha thanzi la mtima m'njira zingapo, monga kusunga kolesterolini ndi kuthamanga kwa magazi . Zowonjezera, kafufuzidwe kafukufuku amasonyeza kuti mafuta a azitona amatha kuteteza ku zinthu monga matenda a Alzheimer's and diabetes.

Sankhani maolivi osiyanasiyana monga momwe mungathere, ndipo muzigwiritsa ntchito mafuta anu kuphika komanso saladi ndi zamasamba. Mafuta a azitona amazindikira kuwala ndi kutentha, choncho onetsetsani kuti mumasungira pamalo ozizira, amdima ngati kabati ya khitchini.

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Dothi-Dulani Oatmeal

Pofika ku mbewu zonse, mabala a Blue Blue nthawi zambiri amasankha oats. Mmodzi mwa mitundu yochepetsetsa ya oats, oats odulidwa ndi zitsulo amapanga zakudya zam'mwamba zamakono komanso zosakwanira.

Ngakhale kuti mwina amadziwika bwino chifukwa cha mphamvu zawo zotsika kwa mafuta m'thupi, oats angapatsenso madalitso ochulukirapo ambiri. Mwachitsanzo, kafukufuku waposachedwapa wagwiritsa ntchito kuti oats angachepetse kulemera kwa thupi, kulimbana ndi shuga, ndi kupeŵa kuumitsa kwa mitsempha.

"Oats amadziŵika chifukwa cha mavitamini awo, koma amaperekanso mapuloteni," akutero Feller. "Oatmeal yopangidwa ndi 1/4 chikho cha oats odulidwa amapanga ma gramu asanu a mapuloteni."

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Blueberries

Chipatso chatsopano ndi mankhwala okwera kwa anthu ambiri okhala mu Zimbi Zisalu. Ngakhale kuti mtundu uliwonse wa zipatso ukhoza kupangira zakudya zamchere kapena zosakaniza, zakudya monga blueberries zingapereke ubwino wa bonasi. Mwachitsanzo, kafukufuku waposachedwapa wawonetsa kuti blueberries ingathandize chitetezo cha ubongo wanu ngati mutakalamba, ndipo muteteze matenda a mtima mwa kusintha mphamvu ya magazi.

Kwa zina zowonjezera Bomba koma zokoma zokhutiritsa dzino, yang'anani ku zipatso monga papayas, mananali, nthochi, ndi strawberries.

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Balere

Njere ina yonse yomwe imayamikiridwa mu Zigale Zakuda, barele akhoza kutenga cholesterol-kuchepetsa katundu wofanana ndi wa oats, malinga ndi kafukufuku amene watuluka kumene mu European Journal of Clinical Nutrition . Balere amathandizanso amino acid ofunika, komanso mankhwala omwe angakuthandizeni kuchepetsa chimbudzi .

Pofuna kubzala balere, yesetsani kuwonjezera tirigu wonsewo kuti muwapatse supu kapena kuzidya ngati zotentha.

> Zotsatira:

> Bowtell JL, Aboo-Bakkar Z, Conway ME, Adlam AR, Fulford J. "Kupititsa patsogolo ubongo wokhudzana ndi ntchito komanso kupuma kwa anthu achikulire omwe ali ndi thanzi labwino pambuyo pa mankhwala a buluu." Appl Physiol Nutr Metab. 2017 Jul; 42 (7): 773-779.

> HV, Sievenpiper JL, Zurbau A, et al. "Kuwongolera mwatsatanetsatane ndi kusanthula mchitidwe woyesedwa bwino wa mayeso a barley β-glucan pa LDL-C, omwe alibe HDL-C ndi apoB kwa matenda a mtima matenda a risk reductioni-iv. "Eur J Clinic Nutrition. 2016 Nov; 70 (11): 1340.

> Johnson SA, Figueroa A, Navaei N, et al. "Kugwiritsa ntchito mankhwala a buluu tsiku lililonse kumapangitsa kuti magazi azisokonezeka komanso kuti asamapweteke kwambiri m'mimba mwa amayi omwe ali ndi vuto loyambitsa matendawa." - J Acad Nutr Diet. 2015 Mar; 115 (3): 369-77.