Zikuwoneka kuti mafuta ochepa kwambiri ndi otsika kwambiri a zitsamba ndi, potsirizira pake, akubwera ku chigamulo. Kotero, ndi iti ya zakudya izi zomwe zimakhala bwino kwa thanzi la mtima? Pamene zikutembenuzika, sichoncho. M'malo mwake, zambiri zomwe zadziwika pazaka zingapo zapitazi zikuwonetsa chakudya chachitatu monga zabwino kwa mtima wathanzi: zakudya za Mediterranean.
Chakudya cha Mediterranean chikhoza kuganiziridwa ngati kusagwirizana pakati pa zakudya zopatsa mafuta komanso zochepa kwambiri, kudya zinthu zabwino kwambiri, ndikusiya zoipitsitsa.
"Zakudya za Mediterranean" zimatchulidwa kumadera akumwera kwa Europe pafupi ndi Nyanja ya Mediterranean, kumene kudya izi ndi mbali ya chikhalidwe cha chikhalidwe (koma, mwatsoka, masiku ano Zakudya zakumadzulo zakumadzulo zakhala zikugwiritsidwa ntchito masiku ano). Zimakhala ndi zipatso zambiri, ndiwo zamasamba, nyemba, pasta, mbewu zonse, azitona ndi mafuta a canola, mtedza, nsomba, ndi vinyo wofiira pang'ono.
Umboni wakhala ukuwonjezeka kwa zaka pafupifupi khumi tsopano kuti zakudya za Mediterranean ndi zabwino kwa moyo wa mtima. Umboni umenewo tsopano wakhala wovuta. Mwachitsanzo, mu phunziro lalikulu lachipatala lothandizidwa ndi a National Institutes of Health ndi AARP, anthu oposa 400,000 "adatengedwa" malinga ndi kutsatira kwawo chakudya cha Mediterranean, kenaka adatsatira zaka zisanu.
Amuna ndi akazi omwe amadya kwambiri chakudya cha Mediterranean anali ndi 20% yomwe inachepetsa kufa kwa matenda a mtima. Amuna omwe anali pa chakudya cha Mediterranean anali ndi chiwopsezo chachikulu cha 20% cha khansa; amayi pa zakudya anali ndi chiopsezo chochepa cha khansa.
Kodi Zakudya za Mediterranean Zimagwira Ntchito Motani?
M'malo moletsa mitundu yambiri, "mafuta" kapena "chakudya," chakudya cha Mediterranean chimayambitsa mafuta abwino ndi zakudya zabwino ndipo zimapewa mafuta osadya ndi zakudya.
Mafuta abwino - mafuta monounsaturated - amachokera ku mafuta a azitona ndi a canola, mtedza, ndi nsomba. Zakudya zabwino zimachokera ku zipatso, ndiwo zamasamba, mbewu zonse, ndi nyemba. Zakudya zimenezi zimakhala ndi mankhwala ophera antioxidants, komanso omega-3 fatty acids.
Choncho, kafukufuku wasonyeza kuti anthu omwe amadya zakudya zamadera a Mediterranean akhala akulimbitsa magazi m'magazi, kupanikizika kwa magazi, kuchepa kwa mafuta m'thupi, komanso kuchepa kwa chiwopsezo cha matenda a shuga poyerekeza ndi anthu omwe amadya zakudya zoperewera, kapena ngakhale zakudya zochepa.
Malangizo
- Pewani nyama yofiira. Gwiritsani ntchito nsomba (yabwino) kapena nkhuku mmalo mwake, pamodzi ndi nyemba, ngati mapuloteni.
- Idyani zambiri ndi zipatso zambiri ndi ndiwo zamasamba, mwatsopano pamene zingatheke.
- Ikani mafuta okha kapena mafuta a canola.
- Idyani mkate wonse wa tirigu ndi pasta
- Idyani mtedza wambiri tsiku ndi tsiku - walnuts, amondi, pecans, ndi mtedza wa Brazil ali ndi deta zenizeni zomwe zimathandiza kuti athandizidwe.
- Pewani katundu wophika.
- Pewani mafuta ndi mafuta omwe ali ndi mafuta .
- Malire (kapena bwino, kuchotseratu) mkaka wokhudzana ndi mkaka.
- Galasi la vinyo wofiira (koma osaposa galasi patsiku) lingakhale lothandiza mtima wa thanzi. Muyenera kuyendera ndi adokotala za izi.
Zotsatira:
Mitrou PN, Kipnis V. Thiebaut AC, et al. Zakudya zochokera ku Mediterranean zomwe zimachitika ndi anthu aku America: zokhudzana ndi NIH-AARP Diet ndi Health Study. Arch Intern Med. 2007 Dec 10; 167 (22): 2461-8.
Salas-Salvadó J, Fernández-Ballart J, Ros E, et al. Mmene chakudya cha Mediterranean chimakhudzidwira ndi mtedza wa matenda a kagayidwe kake. Arch Intern Med 2008; 168: 2449-2458.
Covas MI, ndi al. Zotsatira za zakudya zamtundu wa Mediterranean pa lipoprotein oxidation: Mayesero osasinthika. European Atherosclerosis Society Congress ya 76; June 11, 2007; Helsinki, Finland.