Unogona kudya nzira yako kuenda kune hupenyu hurefu here? Zvakanaka, hongu uye kwete. Pane humwe hutsva hwekutsvakurudza hunoratidza kuti vanhu vanotevera izvo zvinonzi chirongwa cheMediterranean, kana zvimwe zvirongwa zvakasimwa, vanogara kwenguva yakareba uye vashoma kutambura kune chirwere chemoyo chegoni uye kenza. Kune rumwe rutivi, kudya chinhu chakawandisa-kunyange zvokudya zvakazadzwa nezvinhu zvinopa utano - zvichiri zvakawanda.
Tine mharidzo yekuenzanisa mupfungwa, ngatitarisei kuti ndeiyi pamusoro peiyi yekudya mararamiro anowedzera hupenyu hurefu.
Zvokudya zveMediterranean zvine Utano
Kufarira mune izvo zvinonzi "Kudya kweMediterranean" kwakakonzerwa nekuziva kuti vanhu vanogara munyika dziri kumhenderekedzo yeGungwa reMediterranean vaine zvimwe zvishoma zvechirwere chemoyo wechironary , uye hupenyu hurefu zvikuru, munyika. Izvi zvaiva chokwadi kunyange zvazvo paiva nekusiyana kwemaitiro nemitambo mukati meharaunda. Kubva panguva iyo, izwi rinowanzoreva kurya kunosimbisa mbeu, michero, miriwo, marimu, mafuta omuorivhi, uye hove, nekuderedza mafuta akawanda akazara, yakagadzirwa shuga, uye nyama.
- Mbeu yose: Mbeu dzose dzine zvikamu zvitatu zvezviyo: kunze kwekunze kana bran, stospy endosperm, uye vitamini uye mineral-inotakura mishonga yemukati. Mbeu dzose dzinosanganisira gorosi, bhari, ruvara rune tsvina, buckwheat, oats, bulgur, uye quinoa. Kuchenesa kunobvisa zvakawanda zve fiber zvinosanganiswa nekureba kwenguva refu, pamwe chete neVitamin E uye B mavitamini, saka chinangwa chemafuta asina kubvunzwa. Kudya kwepamusoro-soro, mbeu dzisina kufungidzirwa zvakaratidzwa kuderedza cholesterol uye kuderedza chiitiko cheChirwere chechirwere cheshuga uye chirwere chemwoyo. Kana iwe wakaneta necarbs, tsunga mwoyo: data kubva kuI Iowa Women's Health Study, kutevera vanopfuura 27 000 vakadzi vanopedzisira vava varume-makore makumi mapfumbamwe nemakore, vakawana kuti kunyange avo vanodya chete 4-7 kushandiswa kwezviyo zvakakwana pavhiki , vaiva 31% zvishoma zvishoma kuti vafe munguva yemakore gumi nemakore gumi nemana gumi nemashanu, kupfuura vakadzi vasingawanzodi kana kusadya chero. Izvo zvine zvishoma pane imwechete kushanda pazuva!
- Zvibereko nemiriwo: Kudya kweMediterranean kune zvakawanda mumichero nemiriwo. "Idya mavara ako" inopa mazano akanaka, sezvo michero yakajeka yakawanda inowanzo ine phytochemicals yakawanda, kana kuti michero yemiti. Chinoda hafu yeplate yako kuti ive yezvibereko nemiriwo pane chero kudya. Hurumende yeUnited States inokurudzira kusvika 2 ½ makapu emiriwo uye 2 makapu emichero zuva nezuva, zvichienderana nebasa rekuita.
- Mafuta omuorivhi: Mafuta ari mafuta ayo ari mumhepo inotonhorera. Mafuta omuorivhi igamba rekudya kweMediterranean nekuda kwe mwoyo-ane utano hwakanaka hwemafuta. Mimwe yemafuta-yakagadzirwa semafuta, soybean nemafuta e-sunflower, pamwe nekubatanidzwa kwamafuta monounsaturated uye polyunsaturated, anewo hutano hwakanaka pane hutsi hwakasimba searoro uye margarine ane mafuta akazara.
- Nehove: Fatty hove yakadai salmon, herring, sardine, albacore tuna, uye mackerel zvose zvinowanikwa mune zveMediterranean, uye zvinowanzoita omega-3 fatty acids. Izvi zvinobatsira kuchengeta mitsipa yeropa inofadza uye kuronga ropa. Tinoda kudya hove dzakawanda kaviri pavhiki.
- Nenyuchi: Mahairi, peas, uye lentiysi yekirasi yezvimiti-fuma miriwo inonzi mikoko. Vanosanganisira garbanzos (chickpeas), nyemba, pinto, zvepso uye maharia e romano. Icho chinhu chikuru chemaprotheni, kuzadza asi ichiri pasi pasi, uye zvinonyanya kushandiswa zvakanyanya pakubika mune soda uye mashizha. Iva nechokwadi uye upe miriwo yakakanyiwa mukananisi wakanaka kuti udzikise sodium inowanzoshandiswa mumigwagwa.
- Nutsu: Nokuti nutswe dzakakwirira mumakorikori, vanhu vazhinji vanotya pamusoro pekudzivirira kuvezvidzivirira. Nepo iwe uchifanira kutarisa zvikamu zvako, mafuta akawanda ayo anewo haana kuzadzwa, uye kudya nutsva kazhinji pavhiki yakabatanidzwa nekuderera kwechirwere chemwoyo. Chinangwa chekuita zvishoma pane zvishoma zvishoma pazuva, uye usanyanya kunyorova munyu kana kutapira (kufanana neuchi-yakabikwa).
- Calcium neMirik Products: Ichokwadi chokuti vanhu vari munyika yeMediterranean vanodya zvakawanda zvechizi uye mazai ezvekaka mafuta akawanda sekrimu, vachiri kudzivisa chirwere chemwoyo, vakavhiringidza vatsvakurudzi vakawanda. Kunyanya kudzidza kunoramba kuchienderera mberi kubudisa iyi "chirevo chechiFrench", asi zvinogona kuita zvimwe zvinhu, kusanganisira zvikamu zviduku uye basa rakakura, zvingaratidza kuva chikamu chetsanangudzo. Vanhu vari munyika dzeMediterranean vanowedzera kudya zvakakonzerwa nemukaka zvakakonzerwa nehuti, kuitira kuti izvo zvingavawo chinhu.
- Waini: Chingave ichikurudzira waini kushandiswa nekuwedzera kwenguva yakareba kwakange ichikakavadzana muNorth America, asi chokwadi chinoramba chiripo kuti vanhu vari munyika yeMediterranean vanonwa waini, uye vanoita sevanobatsirwa nayo. Kunwa kwakakodzera - pamusoro pekunwa kamwechete pazuva nokuda kwevakadzi, vaviri nokuda kwevarume - kunobatanidza nehutachiwana hwehutano hwemwoyo. Zvinopfuura izvo zvinogona kuwedzera njodzi yako yekoloni kana kenza yemumukomana, saka usapedza-kuwedzera.
Tora Home Message
Kune upfumi hwemasayenzi ezvesayenzi dzinokurudzira kubatsirwa kwekudya sevanhu vari kuMediterranean. Uye kana iwe uchida nzira iri nyore kune kudya kwemazuva akawanda, tsvakurudzo yakaratidza kuti iyi yemiti-yakagadzirwa, iyo inonaka inodya ichabatsira kuchengetedza nheyo dzako dzekudya dzakaputirwa.
Sources:
David R Jacobs, Jr, Lene Frost Andersen naRune Blomhoff. "Kushandiswa kwezviyo zvose kunobatanidza nehuwandu huripo hwehutachiona husina simba, husina kukwana hunokonzerwa nezvirwere zvinoputira muI Iowa Women's Health Study." Am J Clin Maviri June 2007 vol. 85 no. 6 1606-1614
Dietary Guidelines for Americans 2010. Public Information Booklet. Dhipatimendi reUnited States reZarimi, Centre for Nutritional Policy uye Promotion.
Matthieu Maillot et al. "Nzira pfupi yekuwana zvinangwa zvekudya ndeyokugamuchira kusarudzwa kwezvokudya zveMediterranean: uchapupu hunobva pamakombiyuta anokonzerwa kudya." Am J Clin Nutritio October 2011 vol. 94 no. 4 1127-1137
Panagiota N. Mitrou, Ph.D. et al. "Kudya kweMediterranean neMuenzaniso uye Kufanotaura kweZvose-Chikonzero Kufa kwevanhu veUnited States. Zvibereko Kubva kuNIH-AARP Diet uye Health Study." Arch Intern Med. 2007; 167 (22): 2461-2468.
Zvokudya Zvinobva: Healthy Eating Plate vs USDA Myplate Public Information Sheet. Harvard School of Public Health. http: //www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/healthy-eating-plate-vs-usda-myplate/index.html