Ukudla kwaseMedithera kuyindlela yokudla okukhona emazweni azungeze uLwandle LwaseMedithera, ikakhulukazi eningizimu ye-Italy naseGreece. Lokhu kudla kugcizelela ukusetshenziswa kwezidalwa ezinomzimba, amafutha enempilo, iwayini elibomvu, okusanhlamvu okuphelele, nezithelo eziningi nemifino.
Ucwaningo lwangaphambili lwembula ukuthi abantu abahlala emazweni azungeze uLwandle iMedithera babe nesifo esincane sezinhliziyo zenhliziyo uma kuqhathaniswa nabanye abantu abangaphandle kwalesi sifunda.
Ukwengeza, abantu abadla lokhu kudla baye baboniswa ukuthi banezinga eliphansi lomdlavuza nezinye izifo ezingelapheki. Kubonakala sengathi ukudla kweMedithera kunganciphisa ama-cholesterol namazinga e-triglyceride.
Izici zeMiddle Mediterranean
Ukudla kwaseMedithera ukudla okulinganiselayo okuqukethe ukudla okuhlukahlukene futhi kungalandelwa kalula. Izici eziyinhloko zokudla kwaseMedithera zihlanganisa:
- Ukudla okuphezulu kumafutha ase-monounsaturated - kufaka phakathi amantongomane, imbewu, namafutha omnqumo
- Ukunciphisa ukulinganisa ukusetshenziswa kwewayini elibomvu
- Ukudla okuphezulu emanzini, kufaka phakathi amalenti kanye nobhontshisi
- Izinhlamvu ze-high-fibre, kuhlanganise okusanhlamvu okuphelele, i-oatmeal, nebhali
- Ukusetshenziswa kokukhipha izinkukhu kwezinye ukudla
- Ukusetshenziswa okulinganiselwe kwezinhlanzi - kuhlanganise nezinhlanzi eziphezulu ngamafutha omzimba omega-3 enempilo, njenge-salmon ne-anchovy
- Ishukela elicwengekileyo isetshenziswa kancane ekudleni
- Ukusebenzisa okuncane inyama enomvu
- Kudla phezulu izithelo ezintsha nokuqukethwe kwemifino
- Ukusetshenziswa okuphansi kwemikhiqizo yobisi, okufaka ubisi, yogurt, kanye noshizi ezithile, njengama-parmesan ne-feta cheeses
Ingabe I-Cholesterol Engaphansi KweMedithera Yokudla?
Kuye kwaba nezifundo eziningi eziye zahlola ukuphumelela kokudla kweMedithera ekunciphiseni i-cholesterol ne-triglycerides - futhi le miphumela ibonakala ithembisa. Abahlanganyeli abanempilo, abantu abanamazinga aphakama aphezulu, noma abantu abanezinye izimo zezokwelapha ababambe iqhaza kulezi zifundo, abahlala njalo phakathi kwamasonto amane neminyaka engama-4.
Iningi lalezi zifundo liye lagxila ezintweni ezithile zokudla kwaseMedithera, njengokusetshenziswa kwezithelo nemifino, usebenzisa amafutha amaningi omnqumo enamanzi (kuze kube yiyitha elilodwa ngesonto), noma ukudla amantongomane (kufika ku-30 amagremu ngosuku, noma izandla ezimbili). Kusukela kulezi zifundo, kungaphetha ngokuthi, ngokuyinhloko, ukudla kweMedithera kunganciphisa amazinga e-lipid. Kulezi zifundo, i- LDL yanciphisa ngokwesilinganiso se-10%, kanti amazinga we- HDL akhulisiwe kuze kube ngu-5%. I-triglycerides kanye ne-cholesterol esiphelele kubonakala sengathi yehle kancane kwezinye izifundo. Ukuxoshwa kwe-LDL, okungakhuthaza ukwakhiwa kwe-atherosclerosis, kwanciphisa kwezinye izifundo. Izifundo ezimbalwa azizange zibonise umphumela omkhulu kumazinga e-lipid kulabo abalandela ukudla kweMedithera.
Ngaphezu kwalokho, ezinye zalezi zifundo zibonisa ukuthi ukudla kwaseMedithera kungase kube ngaphezu kokudla okuvamile, okunamafutha aphansi. Kwesinye isifundo kubonakala sengathi i-cholesterol yanciphisa kakhulu kunokulandela ukudla okunamafutha aphansi . Ucwaningo luye lwaphawula nokuthi labo abalandela ukudla kwaseMedithera banciphisa ingozi yokuthuthukisa isifo senhliziyo.
Okubalulekile
Eziningi zalezi zifundo zihlanganisa abahlanganyeli abanezimo ezahlukene zezempilo futhi bagcizelela izici ezihlukene zokudla kwaseMedithera - ngakho-ke, kuzodingeka izifundo eziningi ukuhlola imiphumela enenzuzo yokudla kwaseMedithera kunamazinga e-lipid.
Kodwa-ke, izifundo eziye zaqhutshwa kuze kube manje zibonakala ziphetha ngokuthi ukulandela ukudla kweMedithera kungaba nomthelela omuhle empilweni yakho yezempilo.
Ngaphezu kokunciphisa lipids, ukudla kwaseMedithera kubonakala kuzuzisa impilo yonke, futhi. Ngokwesibonelo, lokhu kudla kuye kwafundwa ngokukwazi ukuncipha kwengcindezi yegazi, i-glucose yegazi ephansi kanye nesifo se- asthma .
Ngokubheka, ukudla kwaseMedithera kubonisa ngokubaluleke kakhulu ukudla okunciphisa i-lipid-downing. Ngakho-ke, uma ufuna ukudla ukuze unciphise i-lipids yakho, ukudla kwaseMedithera kungaba yindlela enhle kuwe.
Lolu hlelo lokudla lubandakanya izithako ezinobungane njenge-cholesterol njenge:
- Ukusetshenziswa okuphezulu kwefayibha kuphuma okusanhlamvu konke, ukukhiqiza, namantongomane
- Ukusetshenziswa kokudla okucebile kwe-phytosterol, kufaka phakathi amantongomane, imifino, izithelo kanye nezithelo.
- Ukusetshenziswa okuphezulu kwamafutha angenalutho (amafutha "amahle") atholakala kumantongomane, izinhlanzi ezinamafutha, namafutha omnqumo.
Kodwa-ke, njengoba kunoma yikuphi ukudla okunempilo, ukulinganisela kubalulekile. Nakuba lokhu kudla kuqukethe ukudla okunempilo okuningi, okunye kwalokhu kudla - okufana nalawo aphezulu emafutheni angenalutho, - kunamafutha kakhulu futhi kungabangela ukutholakala kwesisindo uma kudliwa kakhulu ukudla kwakho kwansuku zonke.
Imithombo:
U-Estruch R, uMartinez-Gonzalez MA, uCorella D, uSalas-Salvado J, uRuiz-Gutierrez V, Covas MI, Fiol M, Gomez-Gracia E, Lopez-Sabater MC, Vinyoles E, Aros F, Conde M, Lahoz C, Lapetra J, Saez G, Ros E; Abaphenyi Bokutadisha. "Imiphumela yokudla kwesidedari saseMedithera ezinkingeni zempilo yenhliziyo: ukuhlolwa okungahleliwe." U-Ann Intern Med. 2006 Jul 4; 145 (1): 1-11.
Michalsen A, Lehmann N, Pithan C. Ukudliwa kweMedithera akuthinti emakhonini okuvuvukala kanye nezimo zokubeka ingozi emzimbeni ezigulini ezinezifo ze-coronary. I-Eur J Clin Nutriti. 2006 Apr; 60 (4): 478-85.
Rees K, Hartley L, Flowers N et al. Indlela yokudla yaseMedithera yokudla okuyinhloko yokuvimbela isifo senhliziyo. I-Cochrane Rev 2014; 8: 1-55.
U-Nordmann AJ, uSuter-Zimmermann K, uBucher HC, et al. Ukuhlaziywa kwe-meta ngokuqhathanisa isidlo saseMedithera kuya ekudleni okunamafutha okwenza ukuguqulwa kwezinto ezibangelwa ingozi yomzimba. Am J Med 2011; 124: 841-851.