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Maphikidwe a Zakudya Zam'madzi a ku Mediterranean: Zakudya Zosavuta komanso Zokoma Kuti Mukhale ndi Moyo Wathanzi

M'zaka zaposachedwa, zakudya za ku Mediterranean zakhala zikudziwika kwambiri chifukwa cha ubwino wake wathanzi. Zakudya izi zimalimbikitsidwa ndi zakudya zachikhalidwe za mayiko omwe ali m'malire a Mediterranean monga Greece, Italy ndi Spain. Imagogomezera kudya zipatso ndi ndiwo zamasamba zatsopano, mbewu zonse, nyemba, ndi mafuta athanzi ndikuchepetsa nyama yofiira ndi zakudya zosinthidwa. Kafukufuku akuwonetsa kuti kutsatira zakudya za ku Mediterranean monga moyo kungapereke ubwino wambiri wathanzi. Sikuti zimathandiza kuchepetsa kulemera kokha, kumathandizanso thanzi la mtima, kuchepetsa chiopsezo cha matenda aakulu, kumapangitsa ubongo kugwira ntchito, komanso kupititsa patsogolo thanzi lamatumbo. Kuphatikiza zokometsera ndi miyambo ya dera la Mediterranean m'moyo wathu watsiku ndi tsiku kumatipatsa kulawa kwa moyo wathanzi ndikutsegula njira ya tsogolo labwino, lachimwemwe.

Kodi Mediterranean Diet ndi chiyani

Monga ndondomeko yodyera yathanzi, zakudya za ku Mediterranean zimatanthawuza chikhalidwe cha anthu omwe amakhala m'madera ozungulira nyanja ya Mediterranean, kuphatikizapo Greece, Italy, Spain, France ndi mayiko ena. Ikugogomezera kudya zakudya zonse, zosakonzedwa, makamaka zosakaniza zochokera ku zomera ndi mafuta athanzi.

Amaganiziridwa ndi akatswiri ambiri azakudya kuti ndi imodzi mwa njira zabwino kwambiri zodyera, zakudya za ku Mediterranean zimachokera ku zakudya zotsutsana ndi zotupa ndipo zimachokera ku zomera ndi mafuta abwino.

Kodi Mediterranean Diet ndi chiyani

Chimodzi mwa makiyi a zakudya zaku Mediterranean ndi zipatso ndi ndiwo zamasamba zambiri. Ali ndi mavitamini ofunikira, mchere ndi ma antioxidants kuti athandizire thanzi labwino komanso thanzi. Kuonjezera apo, chakudyachi chimalimbikitsa kudya nyemba, mbewu zonse, mtedza, ndi njere, zomwe ndi magwero abwino a fiber, mapuloteni, ndi mafuta abwino. Mitundu yosiyanasiyana ya zakudya zochokera ku zomera izi zimapangitsa kuti munthu azidya zakudya zopatsa thanzi komanso zopatsa thanzi.

Kuphatikiza pazakudya zambiri, zakudya zaku Mediterranean zimathandizira kukhala ndi moyo wathanzi. Zimalimbikitsa kuchita masewera olimbitsa thupi nthawi zonse monga kuyenda, kupalasa njinga kapena kuchita nawo masewera osangalatsa. Kuphatikiza apo, imagogomezera kudya ndi abale ndi abwenzi komanso kudya pang'onopang'ono komanso moganizira.

Kafukufuku amasonyeza kuti kutsatira zakudya za ku Mediterranean kungachepetse chiopsezo cha matenda osiyanasiyana aakulu, monga matenda a mtima, sitiroko, mtundu wa shuga wa 2, ndi mitundu ina ya khansa. Zakhala zikugwirizananso ndi kusintha kwa chidziwitso ndi moyo wautali.

Ubwino wa Thanzi la Zakudya za ku Mediterranean

Kugogomezera pazakudya zachilengedwe, zosakonzedwa komanso kutsika kwa shuga

Zakudya zazikulu zomwe zimaphatikizidwa muzakudya zaku Mediterranean ndi:

● Zakudya zowonda ndi tirigu

● Zipatso

● Masamba

● Mtedza

● Zakudya za mkaka zochepa, makamaka yogati ndi tchizi

● Zosankha zazing'ono za ziweto (pafupifupi zonse "zachilengedwe" ndi zopangidwa kunoko)

Ndiwotsika kwambiri mu shuga ndipo mulibe pafupifupi ma GMO kapena zopangira zopangira, ndipo kuchuluka kwa shuga kumachokera ku zipatso ndi zokometsera zochepa zopangira tokha zopangidwa ndi zotsekemera zachilengedwe monga uchi. Poyerekeza ndi zakudya zambiri zakumadzulo, zakudya za ku Mediterranean zimatsindika zakudya zachilengedwe, zosakonzedwa, makamaka zopangira zomera ndi mafuta abwino.

Kuwongolera kulemera

Kodi zakudya zaku Mediterranean zingakuthandizeni kuchepetsa thupi? Kunenepa kwambiri ndi vuto laumoyo padziko lonse lapansi lomwe limawonjezera chiopsezo cha matenda osatha. Zakudya za ku Mediterranean zimapereka njira yothandiza kuti mukhale ndi thanzi labwino kapena kulimbikitsa kuwonda. Kadyedwe kameneka kamakhala ndi fiber, zipatso, ndiwo zamasamba ndi mbewu zonse, zomwe zimapereka kumverera kwachikhuti komanso zimathandiza kuchepetsa kudya kwa caloric. Zimathandizanso kuwongolera kuchuluka kwa shuga m'magazi ndipo zimatha kusintha momwe mumakhalira komanso mphamvu. Kuonjezera apo, kudya zakudya zochepa zosinthidwa ndi shuga wowonjezera kumachepetsa chiopsezo cha kunenepa, zomwe zimathandiza kuti anthu azikhala ndi thanzi labwino.

Chepetsani njala ndikuwonjezera kukhuta

Malingana ndi American Heart Association, zakudya za ku Mediterranean zimakhala ndi mafuta ambiri kuposa zakudya zamtundu wa America koma zimakhala zochepa mu mafuta odzaza. Nthawi zambiri chiŵerengerocho chimakhala pafupifupi 40% yazakudya zopatsa thanzi, 30% mpaka 40% zamafuta athanzi, ndi 20% mpaka 30% zakudya zama protein. Kulinganiza kumeneku ndikoyenera kuwongolera kulemera ndi njala.

Limbikitsani thanzi la mtima

Matenda a mtima ndi chimodzi mwazomwe zimayambitsa kufa padziko lonse lapansi. Mwamwayi, kafukufuku wambiri akuwonetsa kuti kutsatira kwambiri zakudya za ku Mediterranean kumatha kulimbikitsa thanzi la mtima. Chakudyachi chimathandizira kukhala ndi thanzi labwino la kolesterolini pochotsa mafuta osapatsa thanzi, monga mafuta odzaza ndi mafuta osinthika, okhala ndi mafuta opatsa thanzi amtima a monounsaturated ndi polyunsaturated opezeka mumafuta a azitona, mtedza, ndi nsomba zamafuta. Amachepetsa chiopsezo cha matenda a mtima ndi sitiroko. Kudya zipatso zambiri, ndiwo zamasamba, mbewu zonse, ndi zomanga thupi zowonda zingathandize kuti mtima wanu ugwire ntchito bwino.

Chinthu china chofunikira pazakudya zachikhalidwe cha ku Mediterranean ndikudya zakudya zam'madzi nthawi zonse. Nsomba monga salimoni, sardines, ndi mackerel zili ndi omega-3 fatty acids zambiri, zomwe zimadziwika kuti zimakhala ndi thanzi labwino pamtima. Omega-3 fatty acids akhala akugwirizanitsidwa ndi kuchepetsa kutupa komanso kuchepetsa chiopsezo cha matenda osiyanasiyana aakulu.

Ubwino wa Thanzi la Zakudya za ku Mediterranean

Kupewa kapena kuthandizira mtundu wa 2 shuga

Kafukufuku wasayansi akuwonetsa kuti zakudya za ku Mediterranean zili ndi zotsutsana ndi zotupa komanso kuti zakudyazi zimatha kuchepetsa kwambiri matenda a shuga amtundu wa 2 komanso matenda ena otupa. Chifukwa chimodzi chomwe zakudya zaku Mediterranean zimapindulitsa kwambiri popewa matenda a shuga ndikuti zimawongolera insulin yochulukirapo, mahomoni omwe amawongolera kuchuluka kwa shuga m'magazi ndi kulemera kwake. Zakudya za ku Mediterranean zimatsindika zakudya za antioxidant, kuphatikizapo zipatso, ndiwo zamasamba, ndi mafuta a azitona, zomwe zimathandiza kulimbana ndi kupsinjika kwa okosijeni ndi kutupa, zinthu zofunika kwambiri pa matenda aakulu. Kuonjezera apo, kudya nyemba monga mphodza ndi nandolo kumapereka gwero labwino la mapuloteni ndi fiber, zomwe zingathandize kuchepetsa shuga wa magazi. Kafukufuku akuwonetsa kuti kutsatira zakudya zaku Mediterranean kumatha kuchepetsa kuchuluka kwa matenda a shuga amtundu wa 2 mpaka 50% poyerekeza ndi zakudya zaku Western.

Tetezani thanzi lachidziwitso

Ubongo ndi chiwalo chovuta kwambiri chomwe chimafunikira zakudya zopatsa thanzi kuti zigwire bwino ntchito. Zigawo zingapo zazakudya zaku Mediterranean zalumikizidwa ndikuchita bwino kwachidziwitso komanso kuchepetsa chiopsezo cha matenda a neurodegenerative.

Chakudya chokhazikika pazakudya zokhala ndi ma antioxidants ndi michere yolimbana ndi kutupa kungathandize kuteteza ubongo ku kuchepa kwa chidziwitso chokhudzana ndi ukalamba komanso matenda a neurodegenerative monga Alzheimer's ndi Parkinson's, kafukufuku wapeza. Kudya nsomba zamafuta, mafuta a azitona ndi mtedza, zomwe ndi gawo lazakudya za ku Mediterranean, zalumikizidwa kuti zithandizire kuzindikira komanso kuchepetsa chiopsezo cha matenda a dementia.

Kupititsa patsogolo thanzi la m'mimba

Kukhala ndi matumbo athanzi ndikofunikira kuti mukhale ndi thanzi labwino chifukwa kumakhudza chimbudzi, metabolism, ndi chitetezo chamthupi. Zakudya zaku Mediterranean zimagogomezera zakudya zamasamba, mbewu zonse, ndi zinthu zofufumitsa ngati yogati, zomwe zimathandizira kuti pakhale ma microbiome osiyanasiyana komanso opindulitsa. Zomwe zili mu fiber mu zipatso, ndiwo zamasamba, ndi mbewu zonse zimagwira ntchito ngati prebiotic, kudyetsa mabakiteriya abwino m'matumbo anu komanso kulimbikitsa thanzi la m'mimba. Komanso, matumbo athanzi a microbiome amathandizira kuchepetsa chiwopsezo cha matenda am'mimba, kunenepa kwambiri, komanso kutupa.

Amathandizira kumasuka komanso kuchepetsa nkhawa

Kuwonjezera pa ubwino wa thanzi la thupi, zakudya za ku Mediterranean zimathandizanso pa thanzi labwino. Chakudya chomwe chimaphatikizapo zakudya zachilengedwe, zosakonzedwa komanso kumwa mowa pang'ono (nthawi zambiri ngati vinyo wofiira) zimatha kulimbikitsa thanzi labwino komanso kuchepetsa chiopsezo cha kuvutika maganizo ndi nkhawa. Kudya zipatso, masamba, ndi mafuta athanzi kumatsimikizira kuti mukupeza mavitamini ndi mchere okwanira kuti ubongo uzigwira ntchito bwino.

Kuonjezera apo, moyo wa ku Mediterranean umalimbikitsa anthu kuti azikhala ndi nthawi zachilengedwe, kugona bwino, ndi kubwera pamodzi kuti azisangalala ndi zakudya zokometsera, zopatsa thanzi kuti azigwirizana. Izi ndi njira zabwino zochepetsera nkhawa.

Zakudya zazikulu muzakudya zaku Mediterranean

Zakudya za ku Mediterranean nthawi zambiri zimatamandidwa ngati chimodzi mwazakudya zopatsa thanzi kwambiri padziko lapansi. Zakudyazi ndizotchuka osati chifukwa cha kukoma kwake kokoma komanso ubwino wake wambiri wathanzi. Ndi zakudya ziti zomwe zimapanga zakudya zaku Mediterranean?

● Zipatso ndi ndiwo zamasamba: Zipatso zodziwika bwino ndi masamba obiriwira monga malalanje, mphesa ndi mavwende, tsabola belu, zukini, sipinachi ndi kale, komanso masamba osakhuthala monga biringanya, broccoli, nkhaka, tomato ndi fennel, zomwe zili ndi michere yambiri. . Zakudya zimapereka mavitamini ofunikira, mchere ndi antioxidants.

Zakudya zazikulu muzakudya zaku Mediterranean

 ● Ziphuphu: Nyemba, kuphatikizapo nyemba zazikulu, mphodza, nandolo ndi nandolo, ndizofunika kwambiri pazakudya za ku Mediterranean. Iwo ali olemera mu zomera zomanga thupi, CHIKWANGWANI ndi osiyanasiyana mavitamini ndi mchere.

● Njere zonse: Mbewu zonse ndi gwero lofunikira la chakudya chamafuta ndi fiber muzakudya zaku Mediterranean. Zitsanzo za mbewu zonse ndi tirigu, balere, oats, mpunga wofiira, ndi quinoa.

● Mafuta a azitona: Mafuta a azitona ndi mafuta abwino komanso gawo lofunika kwambiri la zakudya za ku Mediterranean. Lili ndi mafuta a monounsaturated ndi ma antioxidants, omwe amathandizira kuchepetsa kutupa ndikulimbikitsa thanzi la mtima.

● Nsomba ndi nsomba: Ndi dera la Mediterranean lozunguliridwa ndi nyanja, n'zosadabwitsa kuti nsomba ndi nsomba zimapanga gawo lofunika kwambiri la zakudya. Kudya nsomba nthawi zonse monga salimoni, sardines ndi makerele kumakhala ndi omega-3 fatty acids. Mafuta athanzi awa amathandizira thanzi laubongo ndipo amachepetsa chiopsezo cha matenda a mtima.

● Nkhuku ndi mazira: Ngakhale kuti nyama yofiira imakhala yochepa m'zakudya za ku Mediterranean, nkhuku monga nkhuku ndi Turkey zimatha kudyedwa pang'onopang'ono. Mazira amakhalanso gwero lofala la mapuloteni muzakudyazi.

● Zakudya zamkaka: Zakudya zamkaka monga tchizi ndi yogati zitha kuwonjezeredwa pang'onopang'ono ku zakudya zaku Mediterranean. Zakudya izi zimapereka calcium, mapuloteni ndi ma probiotics. Komabe, ndikofunikira kuchepetsa mafuta okhuta posankha zakudya zamafuta ochepa kapena zamafuta ochepa.

● Mtedza ndi njere: Mtedza ndi njere, kuphatikizapo amondi, walnuts, flaxseeds ndi mbewu za chia, ndi magwero abwino a mafuta abwino, fiber ndi mapuloteni.

 ● Zitsamba ndi zokometsera: Zakudya za ku Mediterranean zimadalira kwambiri zitsamba ndi zonunkhira kuti ziwonjezere kukoma kwa mbale. Zitsamba zodziwika bwino ndi basil, oregano, rosemary ndi thyme.

● Zakudya za ku Mediterranean zimalimbikitsa anthu kumwa vinyo wofiira pang'onopang'ono, makamaka akamadya.

Zakudya za ku Mediterranean: Zomwe Muyenera Kupewa

● Nyama zophikidwa: Chimodzi mwazinthu zofunika kwambiri pazakudya zaku Mediterranean ndikuchepetsa kudya nyama yofiira. Komabe, ndikofunikira kudziwa kuti imalangizanso kuti tisamadye nyama zophikidwa monga soseji, nyama yankhumba ndi nyama zophikira. Nyama zophikidwazi nthawi zambiri zimakhala ndi sodium yambiri, mafuta osapatsa thanzi komanso zoteteza, zomwe zingapangitse chiopsezo cha matenda amtima, khansa zina komanso kunenepa kwambiri.

● Kuonjezera shuga: Zakudya za ku Mediterranean zimakonda shuga wachilengedwe wopezeka mu zipatso koma zimalepheretsa anthu kudya shuga wowonjezera, monga omwe amapezeka muzakumwa zotsekemera, zotsekemera komanso zokhwasula-khwasula. Kupewa shuga wowonjezera kwambiri ndikofunikira kuti mupewe kulemera, kukana insulini, matenda a shuga, ndi matenda amtima. M'malo mwake, kwaniritsani dzino lanu lokoma ndi zipatso zatsopano, yogurt yachi Greek, kapena chokoleti chakuda chomwe chili ndi 70% ya koko.

Zakudya za ku Mediterranean: Zomwe Muyenera Kupewa

● Njere zoyengedwa bwino: Chakudya cha ku Mediterranean chimalimbikitsa kudya zakudya zokhala ndi michere yambiri, monga tirigu, oats, ndi balere. Kumbali inayi, imalangiza kuti tisamadye mbewu zoyengeka, kuphatikizapo mkate woyera, mpunga woyera ndi pasitala wopangidwa kuchokera ku ufa woyengedwa bwino. Mbewu zoyengedwa zimadutsa njira yochotsera bran ndi majeremusi, kuwachotsa fiber, mavitamini ndi mchere. Ma carbs opanda kanthu awa angayambitse kuchuluka kwa shuga m'magazi, kutupa komanso kuyambitsa madyedwe osayenera.

● Mafuta a Trans: Chimodzi mwazinthu zofunika kwambiri pazakudya zaku Mediterranean ndikudya mafuta athanzi monga mafuta a azitona, mtedza ndi mbewu. Komabe, zakudya zomwe zili ndi mafuta a trans ziyenera kupewedwa kwathunthu. Mafuta a Trans ndi mafuta opangidwa m'mafakitale omwe amapezeka muzakudya zokazinga komanso zamalonda monga makeke, makeke ndi margarine. Amachulukitsa kuchuluka kwa cholesterol yoyipa ndikutsitsa cholesterol yabwino, kumawonjezera kwambiri chiopsezo cha matenda amtima ndi sitiroko.

● Zakudya zokhwasula-khwasula komanso zakudya zofulumira: Zakudya zophikidwa bwino komanso zakudya zofulumira nthawi zambiri zimakhala ndi mafuta osapatsa thanzi, sodium, tirigu woyengedwa komanso shuga wowonjezera. Zakudya izi ziyenera kupewedwa pazakudya za ku Mediterranean chifukwa zitha kusokoneza thanzi la mtima, kulemera, komanso thanzi. M’malo mwake, sankhani zipatso zatsopano, ndiwo zamasamba, zokhwasula-khwasula, ndi zakudya zopangira kunyumba kuti mudyetse thupi lanu ndi kupereka zakudya zofunika.

Q: Kodi chakudya cha Mediterranean ndi chiyani?
Yankho: Zakudya za ku Mediterranean ndi njira yodyera yomwe imachokera ku chikhalidwe cha anthu okhala m'mayiko ozungulira nyanja ya Mediterranean. Imagogomezera zakudya zathunthu, zosasinthidwa pang'ono monga zipatso, ndiwo zamasamba, mbewu zonse, nyemba, mtedza, mbewu, ndi mafuta a azitona. Kumaphatikizaponso kudya nsomba, nkhuku, mkaka, ndi vinyo wofiira pang’ono, kwinaku akuchepetsa kudya nyama yofiira ndi maswiti.

Q: Kodi ubwino wotsatira zakudya za ku Mediterranean ndi ziti?
A: Zakudya za ku Mediterranean zakhala zikugwirizana ndi ubwino wambiri wathanzi. Amadziwika kuti amachepetsa chiopsezo cha matenda a mtima, amachepetsa kuthamanga kwa magazi, amawongolera kuchuluka kwa cholesterol, amathandizira kuchepetsa thupi, komanso amachepetsa chiopsezo cha mitundu ina ya khansa. Kuonjezera apo, zakhala zikugwirizana ndi kuchepa kwa chiwopsezo cha matenda a shuga, kukhala ndi thanzi labwino, komanso kuwonjezeka kwa moyo wautali.

Chodzikanira: Nkhaniyi ndi yachidziwitso chokhacho ndipo siyenera kuwonedwa ngati upangiri wachipatala. Zina mwazolemba zamabulogu zimachokera pa intaneti ndipo sizodziwika. Webusaitiyi ili ndi udindo wokonza, kusanja ndi kusintha zolemba. Cholinga chopereka zambiri sikutanthauza kuti mukugwirizana ndi maganizo ake kapena kutsimikizira kuti zomwe zili m'nkhaniyi ndi zoona. Nthawi zonse funsani dokotala musanagwiritse ntchito zowonjezera zowonjezera kapena kusintha ndondomeko yanu yachipatala.

Nthawi yotumiza: Oct-12-2023