Chotsitsa Chakudya Chokha Chakudya Chomwe Mungathe Kuwombera Matenda Anu
Mafuta a azitona, tchizi, yogurt, mbewu zonse, nyemba, vinyo, zipatso, ndi masamba-zimawoneka bwino si choncho? Sindikumveka ngati "kudya," koma zakudya za Mediterranean zomwe zingakhale zofunikira pa zakudya zomwe zingachepetse chiopsezo cha matenda a mtima , khansa zina, ndi kuwonjezera zaka zina pamoyo wanu. Komanso, chakudya cha Mediterranean chimakhala ndi chiwopsezo cha mtundu wa shuga wa mtundu wa 2 komanso matenda abwino odwala matenda a shuga.
Nchifukwa chiyani Zakudya Zakudyazi ndi Zathanzi?
Zakudyazi zili ndi mafuta ochuluka a moyo wathanzi, makamaka mafuta, komanso mtedza ndi mbewu. Mankhwalawa amapezeka kuti amachepetsa mafuta a m'mimba, amathandiza kuchepetsa thupi, komanso amachepetsa mafuta m'thupi. Kuwonjezera apo, zakudyazi zili ndi mtima wathanzi, wotsutsa-kutupa, triglyceride -lowering, omega-3 fatty acids kuchokera ku nsomba ndi walnuts. Zipatso, ndiwo zamasamba, nyemba ndi mbewu zonse zimapereka zitsulo ndi antioxidants. Zowonjezera, zigawo izi pamodzi zimapanga zakudya zowonjezera mphamvu.
Zakudya Zakudya Zam'madzi
Zakudya za ku Mediterranean zimadalira moyo ndi miyambo yamakono m'mayiko ena ozungulira Nyanja ya Mediterranean. Monga anthu ambiri, anthu m'mayikowa amakonda kukhala ndi matenda a mtima komanso kuchepa kwa anthu. Kafukufuku m'ma 1960 adawonekeratu chakudya cha anthu omwe adakhala pachilumba cha Krete chotchedwa Greek chifukwa imfa yawo inali yocheperapo kasanu ndi kawiri kuposa ya Amerika.
Komabe, sikunali kufalikira ponseponse mpaka zaka za m'ma 1990 pamene Walter Willett wa Sukulu ya Yunivesite ya Harvard University adafotokoza momveka bwino nkhaniyi ndi buku lakuti Eat, Drink, ndi Health, lomwe limalimbikitsa moyo uno. Zakudya zambiri zamakono zamakono zimayambira pazigawo zosiyanasiyana pa zakudya za Mediterranean.
Anthu a ku Harvard, pamodzi ndi World Health Organization ndi gulu lopanda phindu la Oldways Preservation ndi Exchange Trust, adapanga pyramid ya Mediterranean yomwe imakhala ndi zochitika zogwirira ntchito komanso kudya pamodzi ndi ena pamunsi pake. Zambiri zamakono zokhudzana ndi matenda a shuga ndi moyo wathanzi zakhala zikuchitika chifukwa cha kufufuza kwa zakudya za Mediterranean.
Zakudya Zam'madzi za Mediterranean
- Tengani nthawi yokondwera chakudya pamodzi ndi ena.
- Imwani madzi ambiri.
- Muzichita masewera olimbitsa thupi.
- Ganizirani za nyengo yam'mbuyo, zakudya za zomera.
- Gwiritsani ntchito mafuta a maolivi osakwanira.
- Lembani mbale yanu ndi zipatso, masamba, mbewu zonse, mtedza, mbewu, nyemba, zitsamba ndi zonunkhira.
- Idyani nsomba ndi nsomba nthawi zambiri, kawiri pamlungu kapena kuposa.
- Sangalalani ndi magawo a tsiku lililonse kapena apakati pa mlungu wa tchizi, yogurt, mazira, ndi nkhuku.
- Mukhale ndi nyama zofiira ndi maswiti kawirikawiri.
- Idyani chipatso cha mchere ndikuchepetsa maswiti ena.
Matenda a shuga ndi ofunika
- Kuchepetsa chiopsezo cha mtundu wa shuga 2.
- Kuchepetsa chiopsezo cha matenda a mtima.
- Kulimbana ndi matenda a shuga.
- Kuthamanga kwa magazi, insulini kukana , ndi ma osowa a mafuta a m'magazi ndizo zigawo za matenda a kagayidwe kachakudya omwe ali dzina la gulu la zinthu zomwe zingasonyeze kuopsa kwa matenda a mtima. Kafukufuku wasonyeza kuti chiopsezo cha zinthu izi chachepetsedwa ndi zakudya izi.
- Kuopsa kwa kutupa, komwe kumalingaliridwa kuti ndikugwirizana ndi shuga, kuchepetsedwa.
- Kutsegula kwa insulini kungakhale bwino.
- Kupewa kuperewera kwa kuperewera kwa thupi komanso kuchepetsa kuperewera kwa thupi kumapangitsa kuti zakudyazi zikhale zabwino chifukwa zakudyazi zimakhala zochepa kwambiri, komanso zimakhala ndi mafuta ambirimbiri, ndipo zimakhala ndi antioxidants ambiri.
- Kuchepetsa chiopsezo cha kuwonongeka kwa macular.
Zotsatira:
Esposito, K., et al. Kupewa ndi kuthetsa mtundu wa shuga wa mtundu wa 2 ndi zakudya za Mediterranean: ndondomeko yowonongeka. August 2010 89 (2): 97 - 102
Koloverou, E. Mmene zakudya za Mediterranean zimakhudzidwira pa chitukuko cha mtundu wa shuga 2: meta-kafukufuku wa maphunziro khumi ndi anayi ndi anthu 136,846. Metabolism 2014 63 (7): 903 - 11
Zakudya Zakudya ndi Zaumoyo. Oldways Health Through Heritage.
Schroder, H. "Njira Zotetezera Zakudya Zakudya Zam'madzi a Mediterranean zomwe zimakhala zolemera kwambiri komanso mtundu wa shuga." Zakudya Zamagetsi September 2006 18 (3): 149-60.