Iphethini Lokudla Lokusungulwa Kwezitshalo Lokho Okungavimbela Ingozi Yakho Yezifo
Amafutha omnqumo, ushizi, i-yogurt, okusanhlamvu konke, ubhontshisi, iwayini, izithelo, nemifino-kuzwakalisa okuhle akunjalo? Akuzwakala neze njengokuthi "ukudliwa," kepha lezi zidakamizwa zokudla zaseMedithera zingaba izingxenye zokudla okunganciphisa ingozi yesifo senhliziyo , ezinye izifo zomdlavuza, futhi wengeze iminyaka ethile empilweni yakho. Ngaphezu kwalokho, ukudla okudinga iMedithera kuhlobene nengozi ephansi yohlobo lwesifo sikashukela sohlobo lwe-Type 2 kanye nokulawula okungcono kwe-glycemic kubantu abanesifo sikashukela.
Kungani lokhu kudla okunempilo kangaka?
Lokhu kudla kunamanoni amaningi anempilo enempilo, ikakhulukazi amafutha omnqumo, kanye namantongomane nembewu. Lolu hlobo lwamafutha luye lwafunyanwa ukunciphisa amafutha esiswini, ukugqugquzela ukulahlekelwa kwesisindo, nokunciphisa i-cholesterol. Ngaphezu kwalokho, ukudla kunomqondo omuhle wenhliziyo-enempilo, elwa nokuvuvukala, e- triglyceride -lowering, e- omega-3 fatty acids evela ezidlweni zasolwandle nase-walnuts. Izithelo, imifino, izitshalo kanye nezinhlamvu ezigcwele zihlinzeka nge- fibre kanye nama-antioxidants. Okuhlanganisiwe, lezi zakhi ndawonye zenza ukudla kwamandla.
Imfucuza Yokudla Kwemedithera
Ukudla kwaseMedithera kusekelwe endleleni yokuphila nendlela yokudla yendabuko kwamanye amazwe azungeze uLwandle iMedithera. Njengabantu abaningi, abantu kula mazwe bathambekele ekubeni nesifo esincane senhliziyo futhi banciphise ukufa. Ucwaningo olwenziwa ngawo-1960 luhlolisisa ukudla kwabantu ababehlala esiqhingini saseCrete saseGrisi ngoba izinga lokufa kwabo laliphindwe kasikhombisa kunelabantu baseMelika.
Kodwa-ke, kwakungavamile kakhulu kwaze kwafika eminyakeni ka-1990 lapho uWalter Willett weSikole seMpilo kaHulumeni weHarvard eNyuvesi ekhanyisa kakhulu indaba ethi Eat, Drink, ne-Healthy, ekhuthaza le ndlela yokuphila. Ezinye izinhlelo eziningi zokudla zanamuhla zisekelwe ezigabeni ezihlukahlukene ekudleni kwaseMedithera.
Abantu baseHarvard, kanye neWorld Health Organisation kanye neqembu elingenzi nzuzo i-Oldways Preservation ne-Exchange Trust, badala i-pyramid yokudla yaseMedithera enomsebenzi wokuzivocavoca nokujabulela ukudla nabanye ekusekelweni kwayo. Izincomo eziningi zamanje zokudla okunempilo yesifo sikashukela kanye nendlela yokuphila ziye zavela ngenxa yokucwaninga ekudleni kweMedithera.
Izidingo Zokudla Kwemedithera
- Thatha isikhathi sokujabulela ukudla enkampanini yabanye.
- Phuza amanzi amaningi.
- Thola ukuzivocavoca okuningi.
- Gxila kwizinkathi zonyaka, ukudla okutshalwe ezitshalweni.
- Sebenzisa amafutha omnqumo angaphambilini njengamafutha akho okudla okuyinhloko.
- Gcwalisa ipuleti yakho ngezithelo, imifino, okusanhlamvu okugcwele, amantongomane, imbewu, izithelo, amakhambi kanye nezinongo.
- Yidla izinhlanzi nezilwane zasolwandle ngokuvamile, izikhathi ezimbili ngesonto noma ngaphezulu.
- Jabulela izingxenye ezithile zansuku zonke noma zamasonto onke, ushukela, ama-yogurt, amaqanda nezinkukhu.
- Yiba nempilo ebomvu namaswidi njalo.
- Yidla izithelo ze-dessert bese unciphisa amanye amaswidi.
Isifo Sikashukela-Esiqondile Nezihlobene Ezihlobene
- Ukunciphisa ingozi ye-type 2 yesifo sikashukela.
- Ukunciphisa ingozi yesifo senhliziyo.
- Ukulawula okungcono kwesifo sikashukela.
- Umfutho wegazi ophakeme, ukumelana ne- insulini , namazinga aphansi e-fat fat kukhona izingxenye ze-syndrome ye-metabolic ebizwa ngegama lezimiso ezingabonisa ingozi yokwanda kwesifo senhliziyo. Izifundo zibonise ingozi yokuthi lezi zici ziyancipha ngalokhu kudla.
- Ingozi yokuvuvukala, okucatshangwa ukuthi ihlobene nesifo sikashukela, iyancipha futhi.
- Ukuzwela kwe-insulini kungathuthukiswa.
- Ukunciphisa ukutholakala kwesisindo nokukhushulwa kwesisindo kuhle ngoba lokhu kudla ngokuvamile kuyanciphisa ama-kilojoule, kuphezulu ku-fiber, kunamafutha amaningi ase-monounsaturated, futhi kuneziqu eziningi ze-antioxidants.
- Ukunciphisa ingozi ye-macular degeneration.
Imithombo:
U-Esposito, K., et al. Ukuvimbela nokulawula uhlobo lwesifo sikashukela sohlobo lwe-2 ngokudla kwaseMedithera: ukubuyekezwa okuhlelekile. Isifo sikashukela kanye nokuzivocavoca , August 2010 89 (2): 97 - 102
I-Koloverou, E. Umphumela wokudla waseMedithera ekuthuthukiseni uhlobo lwesifo sikashukela soluhlobo lwe-2: ukuhlaziywa kwemeta yezifundo eziyi-10 kanye nabahlanganyeli abangu-136 846. I-Metabolism 2014 63 (7): 903 - 11
Imidlo Yokudla Nempilo. Oldways Health Through Amagugu.
Schroder, H. "Izindlela Zokuzivikela Zokudliwa KweMedithera Ngokukhuluphala Nehlobo Lwesifo Sikashukela." I-Biochemistry Nutritional September 2006 18 (3): 149-60.