Kubonakala sengathi amafutha aphansi kakhulu kanye ne-carb conflict controversy, ekugcineni, eze esinqumweni. Ngakho-ke, iyiphi yalezi zidlo ezenza kube ngcono impilo yenhliziyo? Njengoba kuvela, akunjalo. Esikhundleni salokho, ulwazi oluningi oluye lwabonakala eminyakeni embalwa edlule lubhekisela ekudleni kwesithathu njengendlela engcono kakhulu yenhliziyo enempilo: ukudla kwaseMedithera.
Ukudla kwaseMedithera kungacatshangwa njengokwenzisana phakathi kwama-classic fat-fat and low-carb, ukudlala izici ezinhle kakhulu, nokushiya eceleni.
"Ukudla kweMedithera" kuthiwa yisifundazwe esaseningizimu ye-Europe ngaseLwandle LwaseMedithera, lapho lokhu kudla okuyingxenye yenkambiso yendabuko (kodwa lapho, ngeshwa, imikhuba yokudla yaseNtshonalanga yanamuhla ifaka phakathi emashumini eminyaka amuva). Iqukethe izithelo eziningi, imifino, izithelo zommbila, i-pasta, uhlamvu olugcwele, umnqumo namafutha e-canola, amantongomane, izilwane zasolwandle, newayini elincane elibomvu.
Ubufakazi buqoqile cishe iminyaka eyishumi manje ukuthi ukudla kweMedithera kuhle kakhulu empilweni yenhliziyo. Lokho ubufakazi manje sekuphoqelekile. Isibonelo, esifundweni esikhulu sempilo esixhaswe yiNational Institutes of Health kanye ne-AARP, abahlanganyeli abangaba ngu-400,000 "babanjwe" ngokusho kokunamathela kwabo ekudleni okuseMedithera, bese kulandelwa iminyaka emihlanu.
Bobabili abesilisa nabesifazane abadla amaphethini okudla okufana nokudla kwaseMedithera babenciphise amathuba okufa ngenxa yesifo senhliziyo. Amadoda ayesidlo saseMedithera nawo abe nengozi engaphansi kuka-20% yomdlavuza; abesifazane ekudleni nabo babenengozi encane yomdlavuza.
Ukudla KweMedithera Kusebenza Kanjani?
Esikhundleni sokuvimbela imikhakha ebanzi, "amafutha" noma "ama-carbohydrate," ukudla kwaseMedithera kugcizelela amafutha enempilo kanye nama-carbohydrate enempilo futhi igweme amafutha angenampilo nama-carbohydrate.
Amafutha enempilo - amafutha a-monounsaturated - avela ngamafutha omnqumo nama-canola, amantongomane nezinhlanzi. I-carbohydrate enempilo ivela izithelo, imifino, okusanhlamvu okugcwele, kanye nemifino. Lokhu kuhlanganiswa kokudla kucebile kuma-antioxidants, naku-omega-3 fatty acids.
Ngakho-ke, ucwaningo luye lwabonisa ukuthi abantu ekudleni kweMedithera baye bathuthukisa amazinga egazi lamanzi, ukucindezelwa kwegazi okuphuthumayo, izindinganiso ze-cholesterol ezithuthukisiwe, kanye nomngcipheko wokunciphisa umzimba we-metabolic syndrome uma kuqhathaniswa nabantu ekudleni okungenamsoco, noma ngisho nokudla okunamafutha aphansi.
Amathiphu
- Gwema inyama ebomvu. Sebenzisa izinhlanzi (okukhethwa kukho) noma inkukhu esikhundleni salokho, kanye nemifino, njengomthombo wamaprotheni.
- Yidla inqwaba yezithelo nemifino, fresh uma kunokwenzeka.
- Pheka kuphela ngamafutha omnqumo noma i-canola.
- Yidla izinkwa zokusanhlamvu eziphelele kanye ne-pasta
- Yidla amantongomane amaningi nsuku zonke - ama-walnuts, ama-almonds, ama-pecans nama-nati ka-Brazil anedatha yangempela yemitholampilo yokuvuselela izinzuzo zabo zezempilo.
- Gwema izimpahla eziphekwe.
- Gwema ibhotela nemikhiqizo equkethe ama- trans .
- Ukulinganisa (noma okungcono, ukukhipha) imikhiqizo yobisi eline-fat.
- Ingilazi yewayini elibomvu (kodwa okungaphezu kweglasi eyodwa ngosuku) lingasiza futhi empilweni impilo. Kufanele uhlole udokotela wakho ngalokhu.
Imithombo:
Mitrou PN, Kipnis V. Thiebaut AC, et al. Indlela yokudla yaseMedithera nokubikezelwa kokufa kwabantu bonke e-US: imiphumela evela ku-NIH-AARP Diet kanye neSifundo Sezempilo. I-Arch Intern Med. 2007 Dec 10; 167 (22): 2461-8.
Salas-Salvadó J, Fernández-Ballart J, Ros E, et al. Umphumela wokudla waseMedithera ogcwele amanothi ngesimo se-metabolic syndrome. I-Arch Intern Med 2008; 168: 2449-2458.
Covas MI, et al. Ukudla kokudla kweMedithera yendabuko kwi-lipoprotein oxidation: Isivivinyo esingahleliwe, esilawulwayo. I-European Atherosclerosis Society i-76 Congress; NgoJuni 11, 2007; I-Helsinki, e-Finland.