Ikoko-Yakagadzirwa Zvokudya Izvo Zvinogona Kuvhara Dambudziko Rako Ngozi
Mafuta omuorivhi, jisi, yogurt, mbeu yose, nyemba, waini, michero, nemiriwo-inonzwika zvakanaka handizvo here? Hazvina kunzwika se "kudya," asi izvi zvekudya zveMediterranean zvinogona kuva zvikamu zvekudya zvinogona kuderedza ngozi yepfungwa yemukati , mamwe kanzira, uye kuwedzera mamwe makore muupenyu hwako. Uyezve, kudya kweMediterranean kwakabatana nehuwandu hwehutachiwana hwechipiri chechirwere cheshuga pamwe nekureruka kweglycemic control muvanhu vane chirwere cheshuga.
Sei Izvi Zvokudya Zvine Utano?
Ichi chikafu chine zvakawanda zvemwoyo-zvine utano hwakanaka hwemafuta, kunyanya kubva kumafuta omuorivhi, pamwe nemiti uye mbeu. Iko rudzi rwemafuta rwawanikwa ruchideredza mafuta emimba, kukonzera kurasikirwa, uye kuderedza cholesterol. Mukuwedzera, kudya kunokwana mwoyo-hutano, hunopesana nekuvhiringidza, triglyceride -lowering, omega-3 fatty acids kubva kumahombekombe egungwa uye walnuts. Zvibereko, miriwo, marumusi uye zviyo zvose zvinopa fiber uye antioxidants. Akabatanidzwa, izvi zvikamu pamwe chete zvinogadzira simba rekudya.
Zvokudya zveMediterranean Zvitsva
Kudya kweMediterranean kunobva mumararamiro uye mararamiro ezvokudya kune dzimwe nyika dzakapoteredza Gungwa reMediterranean. Sezvo huwandu hwevanhu, nyika dziri munyika idzi dzinowanzova nehutachiona hwechirwere chemoyo uye dzakaderera kufa. Ongororo muma1960 yakanyatsotarisa kudya kwevanhu vaigara muChiGiriki chitsuwa cheCrete nokuti kufa kwavo kwakapetwa kanomwe pane kwevanhu veAmerica.
Zvisinei, yakanga isiri yakawanda kupararira kusvika kuma1990 apo Walter Willett weHarvard University yeSchool of Public Health akanyatsojekesa nyaya yacho neEat, Drink, uye Be Healthy, iyo inotsigira mararamiro aya. Zvimwe zvirongwa zvakawanda zvemazuva ano zvekudya zvinowanikwa muzvidimbu zvakasiyana pazvokudya zveMediterranean.
Vanhu veHarvard, pamwe neWorld Health Organization neboka risina purogiramu Oldways Preservation ne Exchange Trust, vakagadzira chirongwa cheMediterranean chinonzi pyramid iyo inobata muviri uye inonakidzwa nekudya pamwe nevamwe pane zvayo. Zvakawanda zvinowanikwa zvino maererano nechirwere cheshuga chinoraramisa uye mararamiro akatoitika nekuda kwekutsvakurudza mukudya kweMediterranean.
Zvokudya zveMediterranean Zvinyorwa
- Tora nguva yekufarira zvokudya mune vamwe vevamwe.
- Inwa mvura zhinji.
- Wana zvakawanda zvekurovedza muviri.
- Tarisa pane-mumwaka, zvitsva-based foods.
- Shandisa mairi ehuori maorivhi samafuta akawanda.
- Zadza chipani chako nemichero, miriwo, zviyo zvose, marimu, mbeu, maruva, maruva uye zvinonhuwira.
- Idya hove uye zvokudya zvegungwa kakawanda, kaviri pavhiki kana kupfuura.
- Farira zvikamu zvemazuva ose kana masvondo ega ega, yogurt, mazai, uye huku.
- Iva nemhuka yakatsvuka uye masukisi kashoma.
- Idya michero ye dessert uye iganise dzimwe sweets.
Chirwere cheshuga-Zvakananga uye Zvakabatana Zvimwe
- Kupera mungozi yechirwere cheshuga chechipiri.
- Kuderedza ngozi yechirwere chemoyo.
- Chirwere cheshuga chiri nani.
- Kuwedzera kweropa, insulin kusagadzikana , uye mafungu emafuta ane urombo mashoma inhengo yehutachiona hwehutachiona iyo iyo zita reboka rezviitiko zvinogona kuratidza kuwedzera kwechirwere chemwoyo. Zvidzidzo zvakaratidza dambudziko rezviitiko izvi zvakaderedzwa pamwe nekudya uku.
- Ngozi yekuputika, iyo inofungidzirwa kuti inobatana nechirwere cheshuga, yakaderedzwawo zvakare.
- Insulin senzwiki inogona kuvandudzwa.
- Kudzivirira kupfuma kunorema uye kuora kurasikirwa kukurudzirwa kunofadza nokuti kudya uku kunowanzosara mumakorikori, yakakura mufiber, yakakwirira mumafuta anonzi monounsaturated, uye inowedzera yakawanda ye-antioxidants.
- Kuwedzerwa ngozi yekubvisa macular.
Sources:
Esposito, K., et al. Kudzivirira uye kudzora rudzi rwechipiri chirwere cheshuga neMediterranean kudya. Diabetes Research and Clinical Practice , August 2010 89 (2): 97 - 102
Koloverou, E. Mhinduro yekudya kweMediterranean kunekuvandudza rudzi rwechipiri chirwere cheshuga mellitus: meta-kuongororwa kwezvidzidzo gumi nevatatu nevatori vechikamu. Metabolism 2014 63 (7): 903 - 11
Med Diet & Health. Oldways Health Through Heritage.
Schroder, H. "Nzira dzekudzivirira dzeMediterranean Diet muUkuwedzera uye Rudzi rwechipiri cheshuga." Nutritional Biochemistry September 2006 18 (3): 149-60.