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Mabikirwo eMediterranean Diet: Kudya Kuri Nyore Uye Kunonaka Kwemararamiro Ane Hutano

Mumakore achangopfuura, chikafu cheMediterranean chave chichinyanya kutariswa nekuda kwekubatsira kwacho kwakawanda pahutano. Kudya uku kwakafuridzirwa netsika dzekudya dzechinyakare dzenyika dziri pedyo neMediterranean dzakadai seGreece, Italy neSpain. Kunosimbisa kudya michero nemiriwo mitsva, zviyo, nyemba, nemafuta ane hutano ukuwo kuchideredza nyama tsvuku nezvikafu zvakagadzirwa. Tsvagiridzo inoratidza kuti kutevera kudya kweMediterranean semararamiro kunogona kupa mabhenefiti akasiyana-siyana ehutano. Hazvingobatsiri chete mukuderedza uremu, asiwo zvinotsigira hutano hwemwoyo, zvinoderedza njodzi yezvirwere zvisingaperi, zvinovandudza mashandiro europi, uye zvinovandudza hutano hwedumbu. Kubatanidza manakiro netsika dzedunhu reMediterranean muhupenyu hwedu hwezuva nezuva kunotipa kuravira kwehupenyu hune hutano uye kunovhura nzira yeramangwana rine hutano uye rinofadza.

Chii chinonzi Kudya kweMediterranean

Sechirongwa chekudya chine hutano, kudya kweMediterranean kunoreva kudya kwechinyakare kwevanhu vanogara munzvimbo dzakapoteredza Mediterranean, kusanganisira Greece, Italy, Spain, France nedzimwe nyika. Kunosimbisa kudya chikafu chose chisina kugadzirwa, kunyanya zvinhu zvinobva mumiti nemafuta ane hutano.

Zvinoonekwa nenyanzvi dzakawanda dzezvekudya seimwe yenzira dzakanaka dzekudya, chikafu cheMediterranean chakavakirwa pazvikafu zvinodzivirira kuzvimba uye chakavakirwa pazvirimwa nemafuta ane hutano.

Chii chinonzi Kudya kweMediterranean

Chimwe chezvinhu zvinokosha pakudya kweMediterranean kudya michero nemiriwo yakawanda. Zvine mavhitamini akakosha, zvicherwa uye ma antioxidants anotsigira hutano hwakanaka uye kugara zvakanaka. Pamusoro pezvo, kudya uku kunokurudzira kudya nyemba, zviyo, nzungu, nembeu, izvo zvinopa faibha, mapuroteni, nemafuta ane hutano. Mhando dzakasiyana dzezvikafu zvinobva mumiti dzinovimbisa kudya kwakakwana uye kwakaringana.

Pamusoro pezvakanakira zvakawanda zvekudya zvinovaka muviri, chikafu cheMediterranean chinokurudzira mararamiro ane hutano. Chinokurudzira kuita zviito zvemuviri nguva dzose zvakaita sekufamba netsoka, kuchovha bhasikoro kana kutora chikamu mumitambo yekuvaraidza. Pamusoro pezvo, chinosimbisa kudya nemhuri neshamwari uye kunakirwa nechikafu zvishoma nezvishoma uye nepfungwa.

Ongororo inoratidza kuti kutevera kudya kweMediterranean kunogona kuderedza njodzi yezvirwere zvakasiyana-siyana zvisingaperi, zvakaita sechirwere chemwoyo, sitiroko, chirwere cheshuga cherudzi rwechipiri, uye mamwe marudzi ekenza. Izvi zvakabatanawo nekuvandudzwa kwebasa repfungwa uye kurarama kwenguva refu.

Mabhenefiti Ehutano Ekudya KweMediterranean

Kusimbiswa kwezvikafu zvechisikigo, zvisina kugadzirwa uye shuga shoma

Zvikafu zvikuru zvinosanganisirwa mukudya kweMediterranean ndeizvi:

● Zviyo zvisina mafuta uye zviyo zvakakwana

● Michero

● Muriwo

● nzungu

● Zvigadzirwa zvemukaka zvine mwero, kunyanya yogati nechizi

● Zvigadzirwa zvemhuka zvishoma (zvinenge zvese "zvechisikigo" uye zvinogadzirwa munharaunda)

Ine shuga shoma uye haina GMOs kana zvinhu zvekugadzira, uye huwandu hwakawanda hweshuga hunobva mumichero uye huwandu hushoma hwemadhizeti akagadzirwa kumba akagadzirwa nezvinotapira zvechisikigo zvakaita seuchi. Zvichienzaniswa nekudya kwakawanda kwekuMadokero, kudya kweMediterranean kunosimbisa chikafu chechisikigo, chisina kugadzirwa, kunyanya zvinhu zvinobva muzvirimwa uye mafuta ane hutano.

Kutarisira huremu

Kudya kweMediterranean kunogona kukubatsira here kuderedza huremu? Kufutisa idambudziko rehutano pasi rose rinowedzera njodzi yezvirwere zvisingaperi. Kudya kweMediterranean kunopa nzira inoshanda yekuchengetedza huremu hwakanaka kana kukurudzira kudzikira huremu. Maitiro aya ekudya akapfuma mufiber, michero, miriwo nezviyo zvese, izvo zvinopa kunzwa kwekuguta uye zvinobatsira kudzora kudya macalorie. Zvinobatsirawo kudzora huwandu hweshuga muropa uye zvinogona kuvandudza mafungiro ako nesimba rako. Pamusoro pezvo, kudya zvishoma zvekudya zvakagadzirwa uye shuga yakawedzerwa kunogona kuderedza njodzi yekuwedzera huremu, zvichibvumira vanhu kuchengetedza index yehuremu hwemuviri ine hutano.

Deredza nzara uye wedzera kuguta

Sekureva kweAmerican Heart Association, kudya kweMediterranean kune mafuta akawanda kupfuura kudya kweAmerica asi kwakaderera mumafuta akazara. Kazhinji chiyero chacho chinosvika 40% makabhohaidhiretsi akaomarara, 30% kusvika 40% mafuta ane hutano, uye 20% kusvika 30% zvekudya zveprotein zvemhando yepamusoro. Kuenzanisa uku kwakanakira kudzora uremu nenzara.

Kuvandudza hutano hwemwoyo

Zvirwere zvemwoyo ndeimwe yezvikonzero zvikuru zverufu pasi rose. Nerombo rakanaka, tsvakurudzo dzakawanda dzinoratidza kuti kutevedzera zvakanyanya kudya kweMediterranean kunogona kusimudzira hutano hwemwoyo. Kudya uku kunobatsira kuchengetedza huwandu hwakanaka hwecholesterol nekutsiva mafuta asina hutano, akadai semafuta akazara uye mafuta etrans, nemafuta ane hutano hwemoyo anowanikwa mumafuta emuorivhi, nzungu, nehove dzine mafuta. Kunoderedza njodzi yechirwere chemwoyo nestroke. Kudya michero yakawanda, miriwo, zviyo zvese, uye mapuroteni asina mafuta akawanda kunogona kubatsira kuchengetedza hurongwa hwemwoyo wako huchishanda zvakanaka.

Chimwe chinhu chakakosha mukudya kweMediterranean kunowanzoitwa kudya hove nguva dzose. Hove dzakadai sesalmon, sardines, uye mackerel dzakapfuma mu omega-3 fatty acids, dzinozivikanwa kuti dzine mabhenefiti akanaka pamoyo. Omega-3 fatty acids dzakabatana nekudzikira kwekuzvimba uye kuderedza njodzi yezvirwere zvakasiyana-siyana zvisingaperi.

Mabhenefiti Ehutano Ekudya KweMediterranean

Dzivirira kana kubatsira chirwere cheshuga cherudzi rwechipiri

Ongororo yesainzi inoratidza kuti chikafu cheMediterranean chine simba rekudzivirira kuzvimba uye kuti chikafu ichi chinogona kuderedza zvakanyanya kuwanda kwechirwere cheshuga cherudzi rwechipiri uye mamwe mamiriro ekuzvimba kwenguva refu. Chimwe chikonzero nei chikafu cheMediterranean chichibatsira zvikuru pakudzivirira chirwere cheshuga ndechekuti chinodzora insulin yakawandisa, hormone inodzora huwandu hweshuga muropa nehuremu. Kudya kweMediterranean kunosimbisa chikafu chine antioxidant yakawanda, kusanganisira michero, miriwo, nemafuta emuorivhi, izvo zvinobatsira kurwisa kushushikana kwe oxidative nekuzvimba, zvinhu zvikuru muzvirwere zvisingaperi. Pamusoro pezvo, kudya nyemba dzakadai se lentils ne chickpeas kunopa sosi yakanaka yeprotein ne fiber, izvo zvinogona kubatsira kudzora shuga muropa. Ongororo inoratidza kuti kutevedzera kudya kweMediterranean kunogona kuderedza kuwanda kwechirwere cheshuga cherudzi rwechipiri kusvika ku50% zvichienzaniswa nekudya kweWestern.

Dzivirira hutano hwepfungwa

Uropi inhengo yakaoma inoda kudya kwakaringana kuti ishande zvakanaka. Zvimwe zvikamu zvekudya zveMediterranean zvakabatana nekushanda zvakanaka kwepfungwa uye kuderedza njodzi yezvirwere zvinokanganisa tsinga.

Chidzidzo chakawana kuti kudya kwakatarisana nezvikafu zvakapfuma mu antioxidants nezvinovaka muviri zvinorwisa kuzvimba kunogona kubatsira kudzivirira uropi kubva mukuderera kwepfungwa nekuda kwekukwegura uye zvirwere zvinokanganisa tsinga dzakadai seAlzheimer's neParkinson's. Kudya hove dzine mafuta, mafuta emuorivhi nenzungu, izvo zviri zvikamu zvechikafu cheMediterranean, kwakabatana nekushanda zvakanaka kwepfungwa uye njodzi yakaderera yekuora mwoyo.

Kuvandudza hutano hwemudumbu

Kuva neura hwakanaka kwakakosha pahutano hwese sezvo kuchikanganisa kugaya, metabolism, uye mashandiro ekudzivirira muviri. Kudya kweMediterranean kunosimbisa chikafu chezvirimwa, zviyo zvese, uye zvigadzirwa zvakaviriswa zvakaita seyogati, izvo zvinobatsira mukukura kwe microbiome yemudumbu yakasiyana-siyana uye inobatsira. Kuwanda kwefiber mumichero, miriwo, uye zviyo zvese kunoshanda se prebiotic, kuchipa mabhakitiriya akanaka mudumbu mako uye kuchisimudzira hutano hwekugaya. Nekudaro, microbiome yemudumbu ine hutano inobatsira kuderedza njodzi yezvirwere zvemudumbu, kufuta, uye kuzvimba.

Inobatsira kuzorora uye kuderedza kushushikana

Pamusoro pekubatsira kwayo pahutano hwemuviri, kudya kweMediterranean kunewo zvakanakira pahutano hwepfungwa. Kudya kunosanganisira chikafu chechisikigo, chisina kugadzirwa uye kunwa doro zvine mwero (kazhinji muchimiro chewaini tsvuku) kunogona kukurudzira hutano hwepfungwa hwakanaka uye kuderedza njodzi yekuora mwoyo nekuzvidya mwoyo. Kudya michero, miriwo, nemafuta ane hutano kunoita kuti uwane mavhitamini nemaminerari akakosha zvakakwana kuti utsigire kushanda zvakanaka kweuropi.

Pamusoro pezvo, mararamiro eMediterranean anokurudzira vanhu kupedza nguva vachiona zvisikwa, kurara zvakanaka husiku, uye kuungana pamwe chete kuti vanakirwe nekudya kwakanaka uye kwakagadzirwa kumba. Idzi inzira dzakanaka dzekudzikisa kushushikana.

Zvikafu zvikuru mukudya kweMediterranean

Kudya kweMediterranean kunowanzo zivikanwa seimwe yekudya kune hutano hwakanakisa pasi rose. Kudya uku kwakakurumbira kwete nekuda kwekunaka kwako chete asiwo nekuda kwekubatsira kwako kwakawanda pahutano. Ndezvipi zvekudya zvikuru zvinoumba kudya kweMediterranean?

● Michero nemiriwo mitsva: Michero nemiriwo zvinowanzo shandiswa zvinosanganisira miriwo yakasvibira yakaita semaranjisi, mazambiringa nemanwiwa, mhiripiri, zucchini, sipinachi nekare, pamwe nemiriwo isina sitachi yakadai seeggplant, broccoli, magaka, matomatisi nefennel, izvo zvine zvinovaka muviri zvakawanda. Chikafu chinopa mavhitamini akakosha, zvicherwa uye ma antioxidants.

Zvikafu zvikuru mukudya kweMediterranean

 ● Kupomba kwemwoyo: Nyemba, dzinosanganisira broad beans, lentils, chickpeas nepizi, ndizvo zvinonyanya kukosha mukudya kweMediterranean. Dzakapfuma muprotein yemiti, fiber uye mavhitamini nemaminerari akasiyana-siyana.

● Tsanga dzakakwana: Tsanga dzakazara dzinopa macarbohydrate nefayibha mukudya kweMediterranean. Mienzaniso yezviyo zvakazara inosanganisira gorosi rakazara, bhari, oats, mupunga webrown, uye quinoa.

● Mafuta emuorivhi: Mafuta emuorivhi mafuta ane hutano uye chikamu chakakosha chekudya kweMediterranean. Akapfuma mumafuta asina mafuta akawanda uye ma antioxidants, anobatsira kuderedza kuzvimba uye kukurudzira hutano hwemwoyo.

● Hove nehove: Nekuda kwekuti dunhu reMediterranean rakakomberedzwa negungwa, hazvishamisi kuti hove nehove zvinoumba chikamu chakakosha chekudya. Kudya hove dzakadai sesalmon, sardines ne mackerel nguva dzose kwakapfuma mu omega-3 fatty acids. Mafuta aya ane hutano anotsigira hutano hwehuropi uye anogona kuderedza njodzi yechirwere chemwoyo.

● Huku nemazai: Kunyange hazvo nyama tsvuku isina kukwana mukudya kweMediterranean, huku dzakadai sehuku neturkey dzinogona kudyiwa zvine mwero. Mazai ndiwo anowanzo wanikwa mapuroteni mukudya uku.

● Zvigadzirwa zvemukaka: Zvigadzirwa zvemukaka zvakaita sechizi neyogati zvinogona kuwedzerwa zvine mwero mukudya kweMediterranean. Zvikafu izvi zvinopa calcium, mapuroteni uye mapurobiotic. Zvisinei, zvakakosha kuderedza mafuta akazara nekusarudza chikafu chine mafuta mashoma kana chikafu chine mafuta mashoma.

● Nzungu nembeu: Nzungu nembeu, kusanganisira maarumondi, walnuts, flaxseeds nembeu dzechia, zvinopa mafuta akanaka, fiber uye mapuroteni.

 ● Mishonga nezvinonhuwira: Kudya kweMediterranean kunonyanya kushandisa mishonga nezvinonhuwira kuti zviwedzere kunaka kwezvokudya. Mishonga inowanzo shandiswa inosanganisira basil, oregano, rosemary nethyme.

● Kudya kweMediterranean kunokurudzira kunwa waini tsvuku zvine mwero, kunyanya panguva yekudya. Waini tsvuku ine antioxidants yakawanda uye inogona kuderedza njodzi yezvirwere zvemwoyo

Kudya kweMediterranean: Zvekudzivisa

● Nyama dzakagadzirwa: Chimwe chezvinhu zvakakosha pakudya kweMediterranean kudzikamisa kudya nyama tsvuku. Zvisinei, zvakakosha kucherechedza kuti inorayirawo kuti usadye nyama dzakagadzirwa senge masoseji, bacon nenyama dzedeli. Nyama idzi dzakagadzirwa dzinowanzova nemafuta akawanda e sodium, mafuta asina hutano uye zvinochengetedza, izvo zvinogona kuwedzera njodzi yezvirwere zvemwoyo, mamwe magomarara uye kufuta.

● Shuga yakawedzerwa: Kudya kweMediterranean kunonyanya kufarira shuga dzechisikigo dzinowanikwa mumichero asi hakukurudziri kudyiwa shuga dzakawedzerwa, dzakadai sedzinowanikwa muzvinwiwa zvine shuga, madhizeti uye zvekudya zvinogadzirwa. Kudzivisa shuga yakawandisa kwakakosha kudzivirira kuwedzera uremu, kuramba insulin, chirwere cheshuga, uye chirwere chemwoyo. Pane kudaro, gutsa michero mitsva, yogati yeGreek, kana chidimbu chidiki chechokoreti yerima ine cocoa inosvika 70%.

Kudya kweMediterranean: Zvekudzivisa

● Tsanga dzakacheneswa: Kudya kweMediterranean kunokurudzira kudya zviyo zvakakwana zvine zvinovaka muviri, zvakaita segorosi rose, oats, nebhari. Kune rumwe rutivi, kunorayira kusadya zviyo zvakanatswa, kusanganisira chingwa chichena, mupunga muchena nepasta yakagadzirwa nefurawa yakacheneswa. Zviyo zvakanatswa zvinobviswa bran neutachiona, zvichibvisa faibha, mavhitamini nemaminerari. Aya makabhohaidhiretsi asina chinhu anogona kukonzera kukwira kweshuga muropa, kuzvimba uye kukurudzira tsika dzisina kunaka dzekudya.

● Mafuta eTrans: Chimwe chezvinhu zvakakosha pakudya kweMediterranean kudya mafuta ane hutano akadai semafuta emuorivhi, nzungu nembeu. Zvisinei, chikafu chine mafuta etrans chinofanira kudziviswa zvachose. Mafuta etrans mafuta anogadzirwa mumaindasitiri anowanikwa muzvigadzirwa zvakakangwa uye zvinotengeswa zvakaita semakeke, makuki nemargarine. Anokwidza huwandu hwecholesterol yakaipa uye anoderedza huwandu hwecholesterol yakanaka, zvichiwedzera zvakanyanya njodzi yechirwere chemwoyo nestroke.

● Zvekudya zvakagadziriswa uye zvekudya zvinokurumidza: Zvekudya zvinogadzirwa nemafuta akabikwa uye zvekudya zvinokurumidza kudya zvinowanzova nemafuta asina kunaka, sodium, zviyo zvakacheneswa uye shuga yakawedzerwa. Zvekudya izvi zvinofanira kudzivirirwa pakudya kweMediterranean nekuti zvinogona kukanganisa hutano hwemwoyo, kuwedzera uremu, uye hutano hwese. Pane kudaro, sarudza michero mitsva, miriwo, zvekudya zvezviyo zvese, uye zvekudya zvakagadzirwa kumba kuti muviri wako urambe uchidya zvakanaka uye upe zvinovaka muviri zvakakosha.

Mubvunzo: Chii chinonzi kudya kweMediterranean?
A: Kudya kweMediterranean inzira yekudya yakavakirwa patsika dzechivanhu dzevanhu vanogara munyika dzakapoteredza Gungwa reMediterranean. Inosimbisa chikafu chose, chisina kugadzirwa zvakanyanya senge michero, miriwo, zviyo zvese, nyemba, nzungu, mhodzi, nemafuta emuorivhi. Inosanganisirawo kudya hove, huku, zvigadzirwa zvemukaka, newaini tsvuku zvine mwero, ukuwo ichideredza kudya nyama tsvuku nezvinotapira.

Mubvunzo: Ndezvipi zvakanakira kutevera kudya kweMediterranean?
A: Kudya kweMediterranean kwave kuchibatanidzwa nekubatsira kwakawanda pahutano. Kunozivikanwa nekuderedza njodzi yezvirwere zvemwoyo, kuderedza BP, kuvandudza huwandu hwecholesterol, kukurudzira kudzikira kwehuremu, uye kuderedza njodzi yemamwe marudzi ekenza. Pamusoro pezvo, kwakabatanidzwa nekudzikira kwenjodzi yechirwere cheshuga, kuvandudzwa kwehutano hwepfungwa, uye kuwedzera hupenyu hurefu.

Chiziviso: Chinyorwa ichi ndecheruzivo rwese chete uye hachifanirwe kutorwa semazano ekurapa. Mamwe emashoko eblog anobva paInternet uye haasi ehunyanzvi. Iyi webhusaiti ine basa rekugadzirisa, kuronga nekugadzirisa zvinyorwa chete. Chinangwa chekutumira rumwe ruzivo hazvirevi kuti unobvumirana nemaonero ayo kana kusimbisa chokwadi chezviri mukati mayo. Gara uchibvunza nyanzvi yehutano usati washandisa chero mishonga yekuwedzera kana kuita shanduko kuhurongwa hwako hwehutano.

Nguva yekutumira: Gumiguru-12-2023