Kodi mungadye njira yanu kupita ku moyo watali? Eya ndi ayi. Pali kafukufuku wowonjezera omwe amasonyeza kuti anthu omwe amatsatira zakudya zotchedwa Mediterranean, kapena njira zina zowalima, amakhala nthawi yayitali ndipo sakhala ochepetseka ku matenda a mtima ndi khansa. Koma, kudya zakudya zambiri - ngakhale chakudya chodzaza ndi zopatsa thanzi - ndizochulukirabe.
Ndili ndi malingaliro oyenerera, tiyeni tiwone momwe zilili ndi miyamboyi yomwe imapatsa moyo wautali.
Zakudya Zakudya za ku Mediterranean
Chidwi chomwe chimatchedwa "Mediterranean diet" chinayambitsidwa ndi kuzindikira kuti anthu omwe amakhala m'mayiko omwe ali m'mphepete mwa Nyanja ya Mediterranean anali ndi miyeso yochepa kwambiri ya matenda a mtima , komanso nthawi yaitali kwambiri, padziko lapansi. Izi zinali zoona ngakhale kuti panali kusiyana pakati pa chikhalidwe ndi zakudya m'deralo. Kuchokera nthaŵi imeneyo, mawuwa amatanthauza zakudya zomwe zimatsindika mbewu zonse, zipatso, ndiwo zamasamba, mtedza, mafuta, ndi nsomba, ngakhale kuchepetsa mafuta ochuluka, shuga woyengedwa komanso nyama.
- Zipatso zonse: Mbeu zonse zimakhala ndi zigawo zitatu za njere: chimbudzi chakunja kapena chimanga, tsamba lopuma, ndi vitamini ndi mchere wamkati. Zonsezi zimaphatikizapo tirigu, balere, mpunga wofiira, buckwheat, oats, bulgur, ndi quinoa. Kuyeretsa kumachotsa zinthu zambiri zomwe zimagwirizanitsa ndi moyo wautali, komanso vitamini E ndi B mavitamini, kotero cholinga cha mbewu zosagwiritsidwa ntchito. Kudya tirigu wamtengo wapatali, wosatsimikiziridwa wasonyezedwa kuti umachepetsa mafuta m'thupi komanso kuchepetsa chikhalidwe cha mtundu wa shuga ndi matenda a mtima. Ngati mumasamala za carbs, khalani olimba mtima: data kuchokera ku Iowa Women's Health Study, pofufuza anthu opitilira 27,000 omwe amatha zaka makumi asanu ndi awiri (100,000 menopusal women) pambuyo pa zaka khumi ndi zisanu ndi ziwiri (17,000), adapeza kuti ngakhale iwo omwe adya zokha 4-7 zokhazokha zapakati pa sabata , anali 31% ochepa kuti afe pazaka 17, kusiyana ndi akazi omwe nthawi zambiri sankadya kapena kudya. Ndili ndi osachepera mmodzi omwe akutumikira tsiku!
- Zipatso ndi ndiwo zamasamba: Zakudya za Mediterranean zimabala zipatso ndi ndiwo zamasamba. "Kudya mitundu yanu" ndi malangizo abwino, popeza zokolola zobiriwira nthawi zambiri zimakhala ndi phytochemicals, kapena zakudya zamasamba. Gwiritsani ntchito theka la mbale yanu kuti mupange zipatso ndi ndiwo zamasamba pa chakudya chilichonse. Boma la US limalimbikitsa makapu 2 ½ a ndiwo zamasamba ndi 2 makapu a zipatso tsiku ndi tsiku, malingana ndi ntchito.
- Mafuta a azitona: Mafuta ndi mafuta omwe ali otentha kutentha. Mafuta a azitona ndiwopambana pa zakudya za Mediterranean chifukwa cha mafuta omwe ali ndi moyo wathanzi. Mafuta ena opangidwa ndi zomera monga sofi, soya ndi mafuta a mpendadzuwa, kuphatikizapo mafuta a monounsaturated ndi polyunsaturated, amakhalanso ndi thanzi labwino kusiyana ndi mafuta ndi margarine omwe ali ndi mafuta odzaza.
- Nsomba: Nsomba zabwino monga saumoni, herring, sardines, albacore tuna, ndi mackerel onse ndiwo zakudya zaku Mediterranean, ndipo zimakhala ndi omega-3 fatty acids. Izi zimathandiza kuti mitsempha ya magazi ikhale yathanzi komanso ikani magazi. Yesetsani kudya nsomba zamphongo kawiri pamlungu.
- Nyemba: Nyemba, nandolo, ndi mphodza ndi gulu la ndiwo zamasamba olemera kwambiri omwe amatchedwa zamasamba. Amaphatikizapo garbanzos (nkhuku), nyemba, pinto, impso ndi nyemba za romano. Iwo ndi gwero lalikulu la mapuloteni, kudzaza mafuta akadali otsika kwambiri, ndipo ali opindulitsa kwambiri pophika mu supu ndi mitsempha. Onetsetsani kuti mupatseni nyemba zam'chitini kuti muzitsuka bwino kuti muchepetse sodium yomwe imagwiritsidwa ntchito nthawi zonse.
- Mtedza: Chifukwa mtedza uli ndi makilogalamu ambiri, anthu ambiri amadandaula za kulemera kumapewa. Pamene mukuyenera kuyang'ana magawo anu, mafuta ambiri omwe ali nawo sakhuta, ndipo kudya mtedza kangapo pa sabata wakhala akugwirizanitsa ndi matenda a mtima. Musamangokhala ochepa chabe tsiku, ndipo pewani mchere wambiri kapena wotsekemera (monga uchi-wokazinga).
- Calcium ndi Zakudya Zamkaka: Mfundo yakuti anthu m'mayiko a Mediterranean amadya zakudya zambiri za mkaka monga mafuta a kirimu, komabe akupewa matenda a mtima, amachititsa manyazi akatswiri ambiri. Phunziro lopitirira likuthandizira kuthetsa "Chisokonezo cha French", koma nkutheka kuti zifukwa zina, kuphatikizapo zigawo zing'onozing'ono ndi zochitika zina zogwirira ntchito, zingakhale mbali yafotokozedwe. Anthu m'mayiko a ku Mediterranean amadya zakudya zamkaka zobiriwira monga yogurt, kotero kuti zingakhalenso chinthu.
- Vinyo: Kaya kulimbikitsa kumwa vinyo chifukwa chokhala ndi moyo wochulukirapo wakhala akulimbana kwambiri ndi North America, koma zoona zakuti anthu akumayiko a ku Mediterranean amamwa vinyo, ndipo amaoneka kuti amapindula nawo. Kumwa moyenera - pafupifupi chakumwa chimodzi pa tsiku kwa amayi, awiri kwa amuna - kumakhala ndi chiopsezo chachikulu cha matenda a mtima. Zoposa zomwe zingakulepheretseni kutenga khansa kapena khansa ya m'mawere, choncho musapitirire.
Tengani Uthenga wa Kumudzi
Pali mabuku ochuluka a sayansi omwe akutamandira phindu la kudya monga anthu okhala ku Mediterranean. Ndipo ngati mukufuna njira yosavuta yopita ku chakudya chambiri chokhalitsa, kafukufuku wasonyeza kuti kudya kumeneku, komwe kumadya, kudzakuthandizani kusunga zakudya zanu.
Zotsatira:
David R Jacobs, Jr, Lene Frost Andersen ndi Rune Blomhoff. "Nkhosa zonsezi zimagwiridwa ndi chiopsezo chochepa cha matenda osagwira mtima, omwe sagwiritsidwa ntchito ndi matenda opweteka mu Kuphunzira kwa Akazi a Iowa." Am J Nutrition Clinic June 2007 vol. 85 ayi. 6 1606-1614
Malangizo a Zakudya kwa Amwenye 2010. Public Information Booklet. Dipatimenti ya Ulimi ku United States, Center for Food Policy and Promotion.
Matthieu Maillot ndi al. "Njira yochepa kwambiri yofikira zolinga zokhudzana ndi zakudya ndikutenga zakudya za Mediterranean: umboni wochokera ku makompyuta opangidwa ndi munthu." Am J Clin Nutrition October 2011 vol. 94 ayi. 4 1127-1137
Panagiota N. Mitrou, Ph.D. et al. "Mchitidwe wa Zakudya za ku Mediterranean ndi Kulosera za Zomwe Zimayambitsa Imfa ku US Population Population. Zotsatira Zotsatira za NIH-AARP Diet ndi Health Study." Arch Intern Med. 2007; 167 (22): 2461-2468.
Chitsime Chakudya: Zakudya Zakudya Zakudya Zakudya Zachilengedwe vs USDA Myplate Paper Information. Harvard School of Health Public. http: //www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/healthy-eating-plate-vs-usda-myplate/index.html