7 Zvokudya Vanhu Vanorarama muBlue Zones Ane Zvokudya Chavo

Kwehupenyu hurefu uye hutano huri nani, edza kuwedzera kudya kwako kwezvokudya izvo vanhu vanogara muBlue Zones vane mukudya kwavo. A pfungwa yakataurwa National Geographic Fellow uye munyori Dan Buettner, Blue Nzvimbo Dzine vari munzvimbo pasi pose apo vanhu vanowanzofunga kurarama wakarebesa uye zvinoshamisa yakaderera prices chemwoyo, kenza, chirwere cheshuga, uye kufutisa.

Nekuwedzera kwavo kunoshamisa kwevanhu vanorarama kuva vanopfuura zana-makore-ekare, Blue Zones dzinosanganisira nzvimbo dzinotevera: Ikaria, Greece; Okinawa, Japan; ruwa rweOgliastra muSardinia, Italy; boka reSeventh-Day Adventist muLoma Linda, California; uye Costa Rica's Nicoya Peninsula.

Kunyange zvazvo zvisarudzo zvezvokudya zvakasiyana kubva munzvimbo kuenda kune imwe nzvimbo, kudya kweBlue Zone kunonyanya kudyara, uye zvinosvika 95 kubva muzana zvezvokudya zvezuva nezuva zvinouya kubva mumiriwo, michero, mbeu, uye maruva. Vanhu vari muZulu Dzvuku vanodzivisa nyama uye marisi, pamwe chete neshuga yekudya uye zvinwiwa. Vanodzivisawo kudya kwakagadzirwa.

Kudya kwakanaka hakusi ndoga pfungwa inofungidzira kutungamirira kurarama kwenguva refu kune avo vanogara muBlue Zones, zvakadaro. Vanhu vakadaro vanewo zvakakwirira zvekuita basa, kushushikana mupfungwa, hukama hwakasimba hwehukama, uye pfungwa yakasimba yechinangwa.

Kunyange zvakadaro, kunamatira kune chirongwa chakasimba, chikafu chekudya chinoita sechinhu chinoratidzika kuva nechinzvimbo chinokosha muhutano hunoshamisa hwevagari veBlue Zone. Hezvino tarisa zvinhu zvinomwe zvekudya zvinogona kuiswa mune yako yeBlue Zone-yakafuridzirwa kudya.

1 -

Legumes

Kubva kuChickpeas kusvika kune lentils, marumusi ndiwo chikamu chakakosha chezvisikwa zvose zveBlue Zone. Yakatakura ne fiber uye inozivikanwa nokuda kwemigumisiro yavo yemoyo-ine utano, legumes inoshandawo sepamusoro-soro weproteine, yakaoma carbohydrates, uye zvakasiyana siyana zvevhitamini nemaminera.

Pasinei nokuti iwe unoda mapeaniti kana mazai emagetsi madema, chinangwa chinenge hafu yekapu yemashizha zuva rega rega. Inofanirwa kune chero kudya, miriwo inowedzera kuwedzera kuma saladi, mashupa uye mitsetse, uye akawanda veggie-based recipes. "Kana uchida kuita-bhinzi matatu Chili nokuda kwevaakanga, shandisa yakaoma bhinzi uye soka navo, kubika navo rwenyu zvinonhuwira uye manyoro veggies," rinorumbidza vakanyoresa dietician Maya Feller, muridzi Maya Feller Nutrition.

2 -

Dark Leafy Greens

Kunyange zvazvo miriwo yemarudzi ese yakawanda muDzimba yeBlue imwe neimwe, magima mashizha masikati akafanana, sapinashi, uye Swiss chard inonyanya kukoshesa. Chimwe chezvinhu zvakanyanya-mashizha-madzinza emarudzi, magima mashizha ane mashizha ane mavhithamini akawanda ane simba rinopesana nehutachiona, kusanganisira vitamini A uye vitamini C.

Paunenge uchitenga kune chero rudzi rwevggie, yeuka kuti vanhu vari muBlue Zones vanowanzodya miriwo yakakura, yakadyarwa mumunda.

3 -

Nuts

Kufanana nemafuta, marimu akazara mapuroteni, mavitamini, nemaminera. Vanopawo mafuta-ane utano hwemafuta asina hutsika, pamwe nekutsvakurudza kunoratidza kuti kusanganisira nutswe mukudya kwako kunogona kubatsira kuderedza cholesterol yako (uye, zvakare, inopedza mwoyo yehutano chirwere).

"Nutswe ane zvokudya zvakakwirira," anodaro Feller. "Maamondi, somuenzaniso, anopa anenge magiramu matatu emafirimu mune rimwe chete rinoshumira." Kuti uwane hutano hwakanaka, kwereta tsika kubva kuBlue Zone vagari uye edzai mazana emarmonds, walnuts, pistachios, cashews, kana Brazil nuts.

4 -

Olive Oil

A sadza Blue Zone zvokudya, namafuta inopa pfuma utano vakunde mafuta acids, antioxidants, uye yeimwe zvakadai oleuropein (makemikari akawanikwa ekuderedza kuzvimba ).

Ongororo dzakawanda dzakaratidza kuti mafuta emuorivhi anogona kuvandudza hutano hwemoyo nenzira dzakasiyana-siyana, dzakadai sokuchengeta cholesterol uye kuwedzerwa kweropa mukutarisa. Chinodarika, kutsvaga kutsvaga kunoratidza kuti mafuta emuorivhi anogona kubatsira kudzivirira mamiriro ezvinhu seAlzheimer's disease uye chirwere cheshuga.

Sarudza mhando dzakasiyana-siyana dzemafuta emuorivhi kakawanda sezvinobvira, uye shandisa mafuta ako pakubika uye mu saladi nemiriwo yemiriwo. Mafuta omuorivhi anonzwisa chiedza uye kupisa, saka iva nechokwadi kuti urichengetedze munzvimbo inotonhorera, yakasviba sekereke yekicheni.

5 -

Sirivha-Gadzira Oatmeal

Kana zvasvika kune mbeu yose, avo vari muBlue Zones vanowanzosarudza oats. Imwe yemhando shomanana yakashandurwa yeoat, oats-cut cut make for high-fiber and incredibly filling breakfast breakfast.

Kunyange zvazvo zvichida zvakanyanya kuzivikanwa nehutori hwavo hwekuderedza-cholesterol, oats inogona kupawo humwe humwe hutano hunobatsira. Semuenzaniso, kutsvakurudza kwemazuva ano kwakasarudza kuti oats inogona kukanganisa kuwedzera kwehutano, kurwisa chirwere cheshuga, nekudzivirira kuoma kwemariti.

"Oats anozivikanwa nokuda kwezvigadzirwa zvayo, asi anopawo protein yemichero," anodaro Feller. "Oatmeal yakaitwa ne 1/4 kapu yesimbi yakagadzirwa oats inopa ma gramu manomwe emaprotheni."

6 -

Blueberries

Muchero mutsva ndiyo yekuenda-kunotapira kune vanhu vazhinji vanogara muBlue Zones. Kunyange zvazvo vazhinji vese rudzi rwemichero rungagadzirisa dessert kana uturu hwakanaka, zvokudya zvakadai sebrandberries zvinogona kupa mabhadharo ebhonasi. Semuenzaniso, zvidzidzo zvenguva pfupi zvakaratidza kuti blueberries inogona kubatsira kudzivirira utano hwako hwehuropi sezvaunokura, nekudzivisa chirwere chemwoyo nekuvandudza ropa rinodzvinyirirwa.

Kune dzimwe nzvimbo dzeBlue Zone-dzinofadza asi dzinodya-zino-inogutsa kudya, tarisa kune michero yakadai sepapayas, pineapples, bhanana, uye strawberries.

7 -

Bhari

Chimwe chiyo chakazara chinowanikwa muBlue Zones, bhariri inogona kuwana cholesterol-kuderedza zvinhu zvakafanana neyeiat, maererano nekuongorora kwakabudiswa munguva ichangobva kubudiswa muEuropean Journal of Clinical Nutrition . Bhariwo inopawo aminoic acid anokosha, pamwe chete nemishonga inogona kubatsira kukurudzira kudya .

Kuti uwane kuzadzwa kwebhari, edza kuwedzera iyi yose yezviyo kune zvimedu kana kuidya sezviyo zvinopisa.

> Sources:

> Bowtell JL, Aboo-Bakkar Z, Conway ME, Adlam AR, Fulford J. "Enhanced basa-chokuita uropi activation uye achizorora perfusion mune utano vakwegura vakuru pashure chirwere Blueberry supplementation." Appl Physiol Nutr Metab. 2017 Jul; 42 (7): 773-779.

> Ho HV, Sievenpiper JL, Zurbau A, et al. "A hurongwa ongororo uye Meta-kuongorora randomized aidzora miedzo nezvaizoitwa bhari β-glucan pamusoro LDL-C, vasiri HDL-C uye apoB nokuda zvemwoyo chirwere pangozi reductioni-IV. "Eur J Clin Nutriti. 2016 Nov; 70 (11): 1340.

> Johnson SA, Figueroa A, Navaei N, et al. "Daily Blueberry manwiro kunonatsiridza BP uye arterial kuomarara vakadzi postmenopausal vane chi- uye Danho 1-neBP: munhu randomized, miviri-mapofu, kurapa kunonyaradza pfungwa raitungamirirwa kunotoda kutongwa." J Acad Nutr Diet. 2015 Mar; 115 (3): 369-77.