7 Ukudla Abantu abahlala ezindaweni eziluhlaza okwesibhakabhaka banokudla

Ukuze uthole impilo ende kanye nempilo engcono, zama ukuthuthukisa ukudla kwakho abantu abahlala eBlue Zones ekudleni kwabo. Umqondo owenziwe yi-National Geographic Fellow nombhali uDan Buettner, i-Blue Zones yizindawo ezindaweni zonke emhlabeni lapho abantu bevame ukuhlala khona isikhathi eside kakhulu futhi banamanani aphansi kakhulu enhliziyo, umdlavuza, isifo sikashukela, nokukhuluphala.

Ngenxa yokugxila okuphezulu kwabantu abaphila iminyaka engaphezu kwengu-100 ubudala, i-Blue Zones ihlanganisa izindawo ezilandelayo: i-Ikaria, iGreece; Okinawa, eJapane; isifundazwe sase-Ogliastra eSardinia, e-Italy; umphakathi we-Seventh-Day Adventists eLoma Linda, California; ne-Costaya Peninsula yaseCosta Rica.

Nakuba ukukhetha kokudla kuyahluka kusuka esifundeni kuya esifundeni, izidlo ze-Blue Zone ngokuyinhloko zihlwanyela, futhi cishe amaphesenti angama-95 ezokudla kwansuku zonke ezivela emifino, izithelo, okusanhlamvu, nezitshalo. Abantu baseBlue Zones bavame ukugwema inyama kanye nobisi, kanye nokudla okweshukela kanye neziphuzo. Zibuye ziqede ukudla okucutshungulwayo.

Ukudla okunempilo akusona kuphela okucatshangwayo okuholela ekuphile isikhathi eside kulabo abahlala eBlue Zones, noma kunjalo. Abantu abanjalo banamabanga aphezulu okusebenza, amazinga aphansi okucindezeleka, ukuxhumana okuqinile komphakathi, kanye nomqondo oqinile wenjongo.

Noma kunjalo, ukunamathela ohlelweni oludliwayo lokudla okunomsoco kubonakala sengathi lidlala indima ebalulekile empilweni ehlukile yabaseBlue Zone. Nakhu ukubheka ukudla okuyisikhombisa okumele kufakwe ekudleni kwakho okuphefumulelwe ku-Blue Zone.

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Imifino

Kusuka kuma-chickpeas kuya kuma-lentils, ama-legumes ayingxenye ebalulekile kuzo zonke izidlo ze-Blue Zone. Egcwele i-fibre futhi eyaziwa ngemiphumela yabo enempilo-enempilo, ama-legumes nawo ayengumthombo ophezulu wamaprotheni, ama-carbohydrate aqinile, kanye namavithamini namaminerali ahlukahlukene.

Kungakhathaliseki ukuthi ukhetha i-pinto ubhontshisi noma i-peas-eyeed peas, zihlose okungenani isigamu sezinhlamvu zemifino usuku ngalunye. Okuhle kunoma yisiphi isidlo, ama-legumes enza ukwandisa okukhulu kuma-saladi, amasobho kanye nama-stews, kanye nezindlela zokupheka eziningi ezisekelwe nge-veggie. "Uma ufuna ukwenza izinyosi ezintathu zebhontshisi ekudleni, sebenzisa ubhontshisi owomile bese uzigcoba, uzipheka ngezinongo zakho kanye nama-freshgirls", uncoma isazi sokubulala esibhedlela esibhalisiwe uMaya Feller, umnikazi weMaya Feller Nutrition.

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Imifino Ebomnyama Leafy

Ngenkathi imifino yazo zonke izinhlobo ikhula kakhulu ekudleni kwe-Blue Zone ngayinye, imifino emifino emnyama efana ne-kale, isipinashi, ne-Swiss chard iyabaluleke kakhulu. Enye yezinhlobo eziningi zemigodi yemifino, imifino emifino emnyama iqukethe amavithamini amaningana anezindawo ezinamandla ezinamandla okulwa ne-antioxidant, kuhlanganise ne-vitamin A ne- vitamin C.

Uma uthengisa noma yiluphi uhlobo lwe-veggie, khumbula ukuthi abantu baseBlue Zones ngokuvamile badla imifino ekhulile, ehlwanyelwe ngokomzimba.

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Amantongomane

Njengezinambuzane, amantongomane agcwele amaprotheni, amavithamini, namaminerali. Futhi banikeza amafutha angenayo i-insaturated enempilo, kanti ucwaningo olusikisela ukuthi kuhlanganise namantongomane ekudleni kwakho kungasiza ukunciphisa amazinga akho e- cholesterol (futhi, futhi, ugweme isifo senhliziyo).

"Amantongomane abe ukudla okuphezulu-fiber," kusho uFeller. "Ngokwesibonelo, ama-alimondi, anika cishe ama-3.5 amagremu we-fibre ngo-one ounce okhonzayo." Ukuze uthole ukudla okunempilo, ukuboleka umkhuba ovela kubahlali baseBlue Zone futhi uzame ambalwa ama-alimondi, ama-walnuts, ama-pistachios, ama-cashews, noma ama-nati ka-Brazil.

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Amafutha e-Olive

Isitshalo sezinkwa ze-Blue Zone, amafutha omnqumo anika ingcebo ye-fat-acids fatty acids, ama-antioxidants, kanye nama-compounds afana ne-oleuropein (ikhemikhali etholakala ukuvimbela ukuvuvukala ).

Ucwaningo oluningi lubonise ukuthi amafutha omnqumo angathuthukisa impilo yenhliziyo ngezindlela eziningi, njengokugcina i-cholesterol nokucindezelwa kwegazi ekuhloleni . Ngaphezu kwalokho, ucwaningo olusanda kuvela lubonisa ukuthi amafutha omnqumo angasiza ekuvikeleni ezimweni ezifana nesifo se-Alzheimer kanye nesifo sikashukela.

Khetha izinhlobo eziningi zamafutha omnqumo ngangokunokwenzeka, futhi usebenzise amafutha akho ukupheka kanye nama-saladi nezitsha zemifino. Amafutha omnqumo azwela ukukhanya nokushisa, ngakho-ke qiniseka ukuthi uyigcine endaweni epholile, ebumnyama njengekhabhinethi ekhishini.

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I-Steel-Cut Oatmeal

Uma kuziwa emanzini onke, labo abaseBlue Zones bavame ukhethe ama-oats. Enye yezinhlobo ezincane ezicubungulwayo zama-oats, ama-oats-cut-cut enza ikhefu eliphezulu lokugcwalisa ukudla kwasekuseni.

Nakuba kungenzeka ukuthi baziwa kakhulu nge-cholesterol-ehlisa amandla, ama-oats angase anikeze nezinye izinzuzo zezempilo. Ngokwesibonelo, ucwaningo lwamuva luye lwafakazela ukuthi ama-oats angase ahlukumeze ukutholakala kwesisindo, alwe nesifo sikashukela, futhi avimbele ukuqina kwe-arteries.

"Ama-oats ayaziwa nge-fibre content, kodwa futhi ahlinzeka ngamaprotheni asekelwe kwisitshalo," kusho uFeller. "I-oatmeal eyenziwe nge-1/4 indebe yensimbi ye-oats cut inikeza amagremu angu-7 amaprotheni."

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Ama-blueberries

Izithelo ezintsha yi-treat-sweet sweet treat kubantu abaningi abahlala e-Blue Zones. Nakuba iningi lezithelo lingazenzela i-dessert enempilo noma ukudlala, ukudla okunjenge-blueberries kunganikeza izinzuzo zebhonasi. Isibonelo, ucwaningo lwamuva luye lwabonisa ukuthi ama-blueberries angasiza ekuvikeleni impilo yakho yobuchopho njengoba ukhula, futhi ugweme isifo senhliziyo ngokuthuthukisa ukucindezelwa kwegazi.

Kwezinye izinhlobo ze-Blue Zone-friendly kepha ezinomsoco onomsoco, bheka izithelo ezinjengama-papayas, amaphayinaphu, ubhanana nama-strawberries.

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Ibhali

Okunye okusanhlamvu okuphelele okuvezwa yiBlue Zones, ibhali lingase libe nempahla ephansi ye-cholesterol efana neyama-oats, ngokusho kwesifundo esanda kushicilelwa kuyi- European Journal of Clinical Nutrition . Ibhali libuye linikeze ama-amino acids abalulekile, kanye nama-compounds angasiza ekuvuseleleni ukugaya .

Ukuze ugcwalise ibhali, zama ukufaka lokhu okusanhlamvu okuphelele kumasobho noma ukuwudla njengotshani oshisayo.

> Imithombo:

> Bowtell JL, Aboo-Bakkar Z, Conway ME, Adlam AR, Fulford J. "Ukuthuthukiswa kobuchopho obuhlobene nomsebenzi nokuphulukisa abantu abadala abadala abanempilo emva kokuxhaswa okungapheli kwe-blueberry." Appl Physiol Nutr Metab. 2017 Jul; 42 (7): 773-779.

> HV, i-Sievenpiper JL, i-Zurbau A, et al. "Ukubuyekezwa okuhlelekile nokuhlaziywa kwe-meta kokuhlolwa okungahleliwe okulawulwa umphumela webhali β-glucan ku-LDL-C, engekho i-HDL-C ne-apoB ye-cardiovascular disease reductionii-iv. "I-Eur J Clin Nutriti. 2016 Nov; 70 (11): 1340.

> Johnson SA, Figueroa A, Navaei N, et al. "Ukusetshenziswa kwe-blujilberry nsuku zonke kuthuthukisa ukucindezelwa kwegazi nokuqina okunamandla kubesifazane be-postmenopausal esandulela futhi esesiteji 1-isifo somfutho wegazi: isilingo somtholampilo esilawulwa ngokungahleliwe, esinezimpumputhe ezimbili." I-J Acad Nutr Diet. 2015 uMar; 115 (3): 369-77.