Zvinoratidzika kuti pasi-fat-fat vs. low carb controversy, pakupedzisira, kuuya kusarudzo. Saka, ndeipi yezvokudya izvi inoita kuti ive nani kune utano hwemwoyo? Sezvinoitika, kwete. Panzvimbo pezvo, zvakawanda zvemashoko akazoonekwa pamusoro pemakore mashomanana apfuura anotaura nezvekudya kwechitatu sekanakisisa kune mwoyo wakagadzikana: kudya kweMediterranean.
Zvokudya zveMediterranean zvinogona kufungidzirwa sechinhu chinopesana pakati pezvokudya zvakaderera zvakaderera uye zvakaderera-carb, kutora zvakanakisisa zvese zvega, nekusiya kunze zvakanyanya.
"Kudya kweMediterranean" kunonzi nzvimbo yekumaodzanyemba kweEurope pedyo neGungwa reMediterranean, iyo nzira yekudya ndiyo chikamu chetsika tsika (asi, zvinosuruvarisa, mazuva ano kumadokero kudya kudya kwave kuri kuitika mumakumi emakore achangopfuura). Iyo inowanikwa nezvizhinji zvezvibereko zvitsva, miriwo, maruva, pasta, zviyo zvose, maorivhi namafuta e-canola, makungu, marwizi, newaini shoma shoma.
Uchapupu hwave huchiwedzera kwemakore anenge gumi iye zvino kuti kudya kweMediterranean kune zvakanyanya kunaka kwehutano hwemoyo. Uchapupu uhwu hwave huchiva humanikidzi. Semuenzaniso, mune chiremba chikuru chekuchirapa chinotsigirwa neNational Institutes of Health uye AARP, vatori vechikamu vanenge 400 000 "vakawana" maererano nekuteerera kwavo kune chikafu cheMediterranean, ndokuzotevera kwemakore mashanu.
Vose varume nevadzimai avo maitiro avo okudya akafanana zvakadai seMediterranean vaiva ne20% vakatapudza mukana wekufa nehutano hwemwoyo. Varume vakanga vari pakudya kweMediterranean vainewo 20% mucheche wepamusoro wekenza; vakadzi pazvokudya vaivewo nehuwandu huri kuderedzwa hwekenza.
Zvokudya zveMediterranean zvinoshanda sei?
Panzvimbo pekudzivirira zvikamu zvakakura, "mafuta" kana "mahydrohydrates," kudya kweMediterranean kunomesa mafuta ane utano uye makhyhijidhariti ane utano uye unodzivirira mafuta asina kunaka uye makhahydrates.
Mafuta ane utano hwakanaka - mafuta anonzi monounsaturated - anobva kuorivhi uye canola mafuta, marimu, nehove. I-carbohydrate ine utano inobva kumichero, miriwo, zviyo zvakakwana, uye maruva. Iko kusanganiswa kwezvokudya zvakapfuma mune antioxidants, uye mu omega-3 fatty acids.
Saizvozvowo, zvidzidzo zvakaratidza kuti vanhu vari kudya kweMediterranean vanovandudza mazinga emagopa eropa, kuwedzerwa kwezvinokonzerwa neropa, kuwedzerwa kwehutano hwemhepo, kuwedzerwa kwehutachiona hwemakemikari, uye nengozi shoma yekudzivirira zvirwere zvemagetsi kana ichifananidzwa nevanhu vane zvokudya zvisingakoshi, kana kunyange pazvokudya zvakaderera.
Mazano
- Dzivisa nyama tsvuku. Shandisa hove (inofanirwa) kana chiku panzvimbo, pamwe chete nemarume, seprotein.
- Idya mijenya nemujenya wezvibereko nemiriwo, itsva kana zvichibvira.
- Ika chete mafuta eorivhi kana mafuta e-canola.
- Idya zviyo zvose zvezviyo uye pasta
- Idya zvimedu zvemiti mazuva ose - walnuts, amamondi, pecans, uye mazamu eBrazil ane zvinyorwa zvekuchirapa zvekuchengetedza mararamiro avo ehutano.
- Dzivisa zvinhu zvakabikwa.
- Dzivisa boroti nemiti yakagadzirwa nemafuta ekutengesa .
- Chiremera (kana zviri nani, kubvisa) mafuta-ane mishonga yemisi.
- Girazi rewaini tsvuku (asi kwete kupfuura girazi rimwe nerimwe pamusi) rinogonawo kubatsira moyo wehutano. Iwe unofanira kunge uchitarisa nachiremba wako pamusoro peiyo.
Sources:
Mitrou PN, Kipnis V. Thiebaut AC, et al. Zvokudya zveMediterranean zvichifananidzira uye kufanotaura kwezvinhu zvose zvinokonzera kufa kune vanhu veUnited States: zvinokonzerwa neNIH-AARP Diet uye Health Study. Arch Intern Med. 2007 Dec 10; 167 (22): 2461-8.
Salas-Salvadó J, Fernández-Ballart J, Ros E, et al. Migumisiro yezvokudya zveMediterranean zvinowedzerwa nutswe pamusoro pemamiriro ekugadzirisa zvirwere. Arch Intern Med 2008; 168: 2449-2458.
Covas MI, et al. Migumisiro yezvokudya zveMediterranean muMedoprotein oxidation: Kuedza kusinganzwisisiki, kutongwa. European Atherosclerosis Society 76 Congress; June 11, 2007; Helsinki, Finland.