Ungadla indlela yakho eya ekuphileni okude? Yebo, yebo futhi cha. Kunesidingo esikhulu socwaningo esibonisa ukuthi abantu abalandela ukudla okuthiwa iMedithera, noma ezinye izinhlelo ezisekelwe ezitshalweni, bahlala isikhathi eside futhi bangasengozini yokugula kwesifo senhliziyo nomdlavuza. Ngakolunye uhlangothi, ukudla okuningi kakhulu - ngisho nokudla okugcwele izithako ezisezingeni eliphezulu - namanje kuningi kakhulu.
Ngalolo mlayezo wokulinganisela engqondweni, ake sibuke ukuthi yikuphi lokhu kudla amaphethini okukhulisa isikhathi eside.
Ukudla kweMedithera kwezeMpilo
Intshisekelo kule okuthiwa "ukudla kweMedithera" yabangelwa ukuqaphela ukuthi abantu abahlala emazweni anqamula uLwandle LwaseMedithera babenezibalo eziphansi kakhulu zezinhliziyo zenhliziyo , nokuphila isikhathi eside kunabo bonke emhlabeni. Lokhu kwakuyiqiniso nakuba kubekhona ukuhlukahluka phakathi kwamasiko kanye nokudla ngaphakathi esifundeni. Kusukela ngaleso sikhathi, leli gama ngokuvamile libhekisela ekudleni okugcizelela konke okusanhlamvu, izithelo, imifino, amantongomane, amafutha omnqumo kanye nenhlanzi, kuyilapho kunciphisa inani lamanoni agcwele, ushukela ohlanzayo nenyama.
- Izithelo zomhlaba wonke : Izinhlamvu zonke ziqukethe zonke izingxenye ezintathu zokusanhlamvu: ungqimba ongaphandle noma i-bran, i-endosperm ye-starchy, ne-vitamin ne-mineral-loaded germ. Izithelo zonke zihlanganisa ukolweni, ibhali, ilayisi elibomvu, uketshezi oluthile, ama-oats, i-bulgur, ne-quinoa. Ukuhlanza kususa iningi le-fibre elixhunyaniswa nokuphila isikhathi eside, kanye namavithamini e-Vitamin E ne-B, ngakho-ke inhloso yezinhlamvu ezingapheli. Ukudla okusanhlamvu okuphezulu, okungagciniwe kuboniswe ekwenzeni okuphansi kwe-cholesterol futhi kunciphise izifo zohlobo lwesifo sikashukela nesifo senhliziyo. Uma uqaphela ama-carbs, qaphela: idatha evela ku-Iowa Women's Health Study, elandelela abesifazane abangaphezu kuka-27 000 abakwa-post-menopausal esikhathini esiyiminyaka engu-17, bethola ukuthi ngisho nalabo abadla kuphela ama-4-7 ama-servings of okusanhlamvu okuphelele ngesonto , bekungaba ngu-31% amathuba okufa phakathi naleyo minyaka engu-17, kunabesifazane abangavamile noma abangazange badle noma yikuphi. Okungaphansi kokuyingxenye eyodwa kokukhonza ngosuku!
- Izithelo nemifino: Ukudla kwaseMedithera kucebile izithelo nemifino. "Yidla imibala yakho" iseluleko esihle, ngoba umkhiqizo obala kakhulu kunamakhemikhali amaningi kakhulu, noma izakhi zezitshalo. Hlela isigamu sakho ipulangwe ukuba yenziwe izithelo nemifino kunoma yisiphi isidlo. Uhulumeni wase-US uncoma kuze kube ngu-2 ½ izinkomishi zemifino kanye no-2 izindebe zezithelo ngosuku, kuye ngokuthi izinga lomsebenzi.
- Amafutha omnqumo: Amafutha angamafutha asemanzi ekamelweni lokushisa. Amafutha omnqumo yiqhawe lokudla kwaseMedithera ngenxa yamafutha aphethwe yinhliziyo enempilo. Amanye amafutha asezimboni afana ne-safflower, soybean kanye namafutha we-sunflower, enhlanganisela amafutha e-monounsaturated ne-polyunsaturated, abuye akhethe okunempilo kunemithombo eqinile njengebhotela ne-margarine equkethe amafutha agcwele.
- Inhlanzi: Inhlanzi enamafutha afana ne-saumon, i-herring, i-sardine, i-albacore tuna kanye ne-mackerel yizo zonke izidakamizwa zokudla kwaseMedithera, futhi ziyimithombo emikhulu yama-omega-3 fatty acids. Lokhu kusiza ukugcina imithwalo yegazi iphilile futhi ilawula ukucindezeleka kwegazi. Uhlose ukudla izinhlanzi ezinamafutha kabili ngesonto.
- Amabhontshisi: Ubhontshisi, i-peas, kanye ne-lentile yi-class of vegetable-rich rivers okuthiwa i-legumes. Zihlanganisa i-garbanzos (i-chickpeas), ubhontshisi obumnyama, i-pinto, wezinso nama-romano. Ziwumthombo omkhulu weprotheyini, ukugcwalisa ngenkathi kunamafutha aphansi, futhi zihambisana nokupheka kakhulu ekuphekeni ezinosweni nezitshalo. Qinisekisa futhi unike umquba osemathinini ukuhlanza okuhle ukunciphisa i-sodium evame ukusetshenziselwa inqubo yokugaya.
- Amantongomane: Ngoba amantongomane aphezulu ngama-khalori, abantu abaningi abakhathazekile ngesisindo bawagwema. Ngenkathi kufanele ubukele izingxenye zakho, amafutha amaningi ayenawo angagcwele, futhi ukudla amantongomane izikhathi eziningi ngesonto kuye kwahlanganiswa nesifo esiphansi senhliziyo. Ungenzi lutho olungaphezu kwesigamu esincane ngosuku, futhi ugweme kakhulu noma usawoti (ofana noju-othosiwe).
- I-Calcium Nemikhiqizo Yamanki: Iqiniso lokuthi abantu baseMedithera basebenzisa ama-milk amaningi kanye nemikhiqizo yobisi egcwele njengekhrimu, ngenkathi bevinjelwa isifo senhliziyo, kuye kwaphazamisa abacwaningi abaningi. Ucwaningo oluqhubekayo luqhubeka ukuze kulungiswe lokhu "ukuphazamiseka kwesiFulentshi", kodwa kungenzeka ezinye izici, kufaka phakathi izingxenye ezincane nomsebenzi omkhulu womzimba, kungase kube yingxenye yencazelo. Abantu emazweni aseMedithera bathambekele ekudleni imikhiqizo yobisi enomsoco enjenge-yogurt, ngakho-ke kungase kube yisici.
- Iwayini: Kungakhathaliseki ukugqugquzela iwayini ukusetshenziswa kwempilo eside yinto ephikisanayo eNyakatho Melika, kodwa iqiniso lihlala ukuthi abantu emazweni aseMedithera baphuza iwayini, futhi kubonakala bazuze kuso. Ukuphuza okulinganiselwe - cishe isiphuzo esisodwa ngosuku ngabesifazane, amabili amadoda - kuhlotshaniswa nengozi ephansi yesifo senhliziyo. Ngaphezu kwalokho kungakwandisa ingozi yekoloni noma umdlavuza webele, ngakho-ke ungagcini.
Thatha umlayezo wasekhaya
Kukhona ingcebo yezincwadi zesayensi edumisa izinzuzo zokudla njengabantu eMedithera. Futhi uma ufuna umzila olula ukuya ekudleni okude isikhathi eside, ucwaningo luye lwabonisa ukuthi le ndlela yokudla, eshicikayo yokudla izokusiza ukugcina izisekelo zakho zokudla okunomsoco zimboziwe.
Imithombo:
UDavid R Jacobs, Jr, uLene Frost Andersen noRune Blomhoff. "Ukusetshenziswa okusanhlamvu okuphelele kubandakanya ingozi encishisiwe yokufa okungenayo i-carcarvascular, noncancercer okubangelwa izifo ezivuvukalayo esifundweni sezempilo sase-Iowa Women's Health." Am J Clin Nutrition June 2007 vol. 85 cha. 6 1606-1614
Izinkombandlela Zokudla kwabaseMelika 2010. Incwadi Yokwazisa Yomphakathi. UMnyango Wezolimo we-US, Isikhungo Senqubomgomo Yokudla Nokunciphisa.
Matthieu Maillot et al. "Indlela encane yokufinyelela imigomo yokudla okunomsoco iwukuba ukhethe ukukhethwa kokudla kwaseMedithera: ubufakazi obuvela ekudleni okwenziwe ngomuntu siqu." I-Am J Clin Nutr Okthoba 2011 vol. 94 cha. 4 1127-1137
UPanagiota N. Mitrou, Ph.D. et al. "Isibonelo Sokudla KweMedithera Nempilo Yokubikezela Kwemvelo Yonke Yomuntu E-US Population. Imiphumela Evela ku-NIH-AARP Diet and Study Study." I-Arch Intern Med. 2007; 167 (22): 2461-2468.
Umthombo Wokudla: I-Healthy Eating Plate vs i-USDA Myplate Yokwaziswa Kwesidlangalaleni. I-Harvard School of Health Public. http: //www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/healthy-eating-plate-vs-usda-myplate/index.html