Zakudya za Mediterranean ndizo zakudya zomwe zimapezeka m'mayiko ozungulira Nyanja ya Mediterranean, makamaka kum'mwera kwa Italy ndi Greece. Zakudyazi zimatsindika za kudya nyama zowonda, mafuta abwino, vinyo wofiira, mbewu zonse, ndi zipatso zambiri ndi ndiwo zamasamba.
Kafukufuku oyambirira anawulula kuti anthu okhala m'mayiko oyandikana ndi Nyanja ya Mediterranean anali ndi matenda a mtima kwambiri poyerekezera ndi anthu ena kunja kwa dera lino.
Kuwonjezera apo, anthu omwe amadya zakudya zimenezi awonetsedwa kuti ali ndi khansa yaing'ono ndi matenda ena aakulu. Zikuwonekeranso kuti chakudya cha Mediterranean chikhoza kuchepetsa mpweya wa cholesterol ndi triglyceride.
Zizindikiro za chakudya cha Mediterranean
Zakudya za Mediterranean ndi zakudya zabwino zomwe zimadya zakudya zosiyanasiyana. Makhalidwe apadera a zakudya za Mediterranean ndi awa:
- Zakudya za mafuta odzaza mafuta - monga mtedza, mbewu, ndi mafuta
- Chakudya chochepa cha vinyo wofiira
- Zakudya zam'mimba, kuphatikizapo mphodza ndi nyemba
- Mbewu zapamwamba, kuphatikizapo tirigu wonse, oatmeal, ndi balere
- Gwiritsani ntchito kudula nkhuku mu zakudya zina
- Kugwiritsira ntchito nsomba - kuphatikizapo nsomba zamtundu wa mafuta omega-3, monga saumoni ndi anchovy
- Zakudya zosungunuka zimagwiritsidwa ntchito mobwerezabwereza
- Kudya nyama yofiira
- Kudya zipatso zabwino ndi masamba
- Kugwiritsira ntchito zochepa mkaka, kuphatikizapo mkaka, yogurt, ndi zina zotero, monga parmesan ndi feta cheeses
Kodi Cholondalake Chochepa Chakumadzulo cha Mediterranean Chikhoza?
Pakhala pali maphunziro angapo omwe adawona momwe chakudya cha Mediterranean chikugwiritsira ntchito pochepetsa mafuta a cholesterol ndi triglycerides - ndipo zotsatirazi zikuwoneka zikulonjeza. Ophunzira omwe ali ndi thanzi labwino, omwe ali ndi chifuwa chachikulu, kapena anthu omwe ali ndi matenda ena amathandizira maphunzirowa, omwe amakhalapo kuyambira pakati pa masabata ndi 4.
Ambiri mwa maphunzirowa adayika pazinthu zina za zakudya za Mediterranean, monga kugwiritsa ntchito zipatso ndi ziweto, pogwiritsa ntchito maolivi ambirimbiri (mpaka lita imodzi pa sabata), kapena kudya mtedza (mpaka 30 magalamu pa tsiku, kapena manja ochepa). Kuchokera ku maphunzirowa, tingathe kumaliza kuti, mbali yaikulu, chakudya cha Mediterranean chingathe kuchepetsa kuchepa kwa mankhwala. Mu maphunziro awa, LDL inachepetsedwa ndi pafupifupi 10%, pamene ma level HDL anawonjezeka kufika pafupifupi 5%. Choglycerides ndi cholesterol chonse chikuwonekera kuti zachepa pang'ono mu maphunziro ena. Kuchotsa magazi kwa LDL, komwe kungalimbikitse mapangidwe a atherosclerosis, kunachepetsedwanso mu maphunziro ena. Kafukufuku wowerengeka sanawonetsetse kuti zimakhala zovuta kwambiri m'magulu a lipid mwa omwe amadya chakudya cha Mediterranean.
Komanso, ena mwa maphunzirowa akusonyeza kuti chakudya cha Mediterranean chingakhale choposa chakudya chokhazikika, chochepa. Mufukufuku wina adawoneka kuti cholesterol inachepetsedwa kwambiri kuposa kutsatira zakudya zochepa . Kafukufuku adaonanso kuti anthu omwe amadya zakudya za Mediterranean adayambitsa matenda a mtima.
Mfundo Yofunika Kwambiri
Ambiri mwa maphunzirowa anaphatikizapo anthu omwe ali ndi thanzi labwino ndikugogomezera zosiyana za zakudya za Mediterranean - kotero, padzafunika maphunziro ochulukirapo kuti aone zotsatira zopindulitsa zomwe zakudya za Mediterranean zimakhala nazo pamadzi.
Komabe, maphunziro omwe apangidwa mpaka pano akuwoneka kuti akutsatira chakudya cha Mediterranean chingakhale ndi zotsatira zabwino pamtima wanu thanzi.
Kuwonjezera pa kuchepetsa lipids, chakudya cha Mediterranean chikuwoneka kuti n'chopindulitsa pa thanzi lathunthu, nawonso. Mwachitsanzo, zakudyazi zathandizidwanso kuti athe kuchepetsa kuthamanga kwa magazi , kuchepa kwa magazi m'magazi, ndi matenda a mphumu .
Poyang'anitsitsa, chakudya cha Mediterranean chimasonyeza kwambiri zomwe zimafunika kudya zakudya zolimbitsa thupi. Choncho, ngati mukufuna chakudya kuti muchepetse mankhwala anu, zakudya za Mediterranean zingakhale zabwino kwa inu.
Mapulani a zakudyawa akuphatikizapo cholesterol chowoneka bwino monga:
- Kutsekemera kwakukulu kuchokera ku mbewu zonse, kubala, ndi mtedza
- Kugwiritsa ntchito zakudya zopatsa thanzi, kuphatikizapo mtedza, masamba, nyemba ndi zipatso.
- Mafuta osatchulidwa (mafuta "abwino") omwe amapezeka mu mtedza, nsomba zamtundu, ndi mafuta.
Komabe, mofanana ndi chakudya chilichonse choyenera, kudziletsa n'kofunika. Ngakhale zakudya zimenezi zili ndi zakudya zambiri zathanzi, zina mwa zakudyazi - monga mafuta otsika kwambiri, - zimakhala zowonongeka ndipo zimapangitsa kuti phindu likhale ngati chakudya chimadya kwambiri.
Zotsatira:
Amanda F, Amanda F, Amanda F, Amanda F, Amanda F, Amanda F, Amanda F, Amanda F, Amanda F, Amanda F, Amanda F, Amanda F J, Saez G, Ros E; Ofufuza Ofufuza Phunziro. "Zotsatira za zakudya za ku Mediterranean zomwe zimayambitsa matenda a mtima: vuto linalake." Ann Intern Med. 2006 Jul 4; 145 (1): 1-11.
Michalsen A, Lehmann N, Pithan C. Zakudya za Mediterranean sizikhala ndi zotsatira pa zizindikiro za kutupa ndi zoopsa zapopopotopu kwa odwala omwe ali ndi matenda a mitsempha. Eur J Clinic Nutrition. 2006 Apr; 60 (4): 478-85.
Rees K, Hartley L, Maluwa N et al. Zakudya za Mediterranean zomwe zimayambitsa matenda a mtima. Rev. Cochrane 2014; 8: 1-55.
Nordmann AJ, Suter-Zimmermann K, Bucher HC, et al. Kusanthula meta poyerekeza Mediterranean ndi zakudya zochepa za mafuta kuti zisinthe zinthu za mtima. Am J Med 2011; 124: 841-851.