Izindaba

Eminyakeni yamuva nje, ukudla kwaseMedithera sekuthole ukunakwa okusabalele ngezinzuzo zako eziningi zezempilo. Lokhu kudla kugqugquzelwa yimikhuba yokudla yendabuko yamazwe asemngceleni weMedithera njengeGreece, i-Italy neSpain. Igcizelela ukudla izithelo nemifino emisha, okusanhlamvu, okusanhlamvu, namafutha anempilo kuyilapho inciphisa inyama ebomvu nokudla okugayiwe. Ucwaningo lubonisa ukuthi ukulandela ukudla kwaseMedithera njengendlela yokuphila kunganikeza uhla lwezinzuzo zezempilo. Ayigcini nje ngokusiza ekulawuleni isisindo, futhi isekela impilo yenhliziyo, inciphisa ingozi yesifo esingelapheki, ithuthukisa ukusebenza kobuchopho, futhi ithuthukise impilo yamathumbu. Ukuhlanganisa ukunambitheka namasiko esifunda saseMedithera ekuphileni kwethu kwansuku zonke kusinika ukunambitheka kokuphila okunempilo futhi kuvula indlela yekusasa elinempilo nelijabulisayo.

Iyini I-Mediterranean Diet

Njengohlelo lokudla okunempilo, ukudla kwaseMedithera kubhekisela endleleni yokudla evamile yabantu abahlala ezindaweni ezizungeze iMedithera, kuhlanganise neGreece, i-Italy, iSpain, iFrance namanye amazwe. Igcizelela ukudla okuphelele, ukudla okungakacutshungulwa, ikakhulukazi izithako ezitshaliwe kanye namafutha anempilo.

Kucatshangelwa ochwepheshe abaningi bokudla okunomsoco njengenye yezindlela ezinempilo kakhulu zokudla, ukudla kwaseMedithera kusekelwe ekudleni okulwa nokuvuvukala futhi kusekelwe ezitshalweni ezisekelwe ezitshalweni namafutha anempilo.

Esinye sezihluthulelo zokudla kwaseMedithera yinala yezithelo nemifino. Zicebile ngamavithamini abalulekile, amaminerali kanye nama-antioxidants ukusekela impilo yonke kanye nokuphila kahle. Ukwengeza, lokhu kudla kukhuthaza ukusetshenziswa kwemifino, okusanhlamvu, amantongomane, nembewu, okuyimithombo emihle ye-fiber, amaprotheni, namafutha anempilo. Lezi zinhlobonhlobo zokudla okusekelwe ezitshalweni ziqinisekisa ukudla okuphelele nokunomsoco.

Ngaphezu kwezinzuzo zayo eziningi zokudla okunomsoco, ukudla kwaseMedithera kukhuthaza impilo yonke enempilo. Ikhuthaza ukuvivinya umzimba okuvamile njengokuhamba ngezinyawo, ukugibela ibhayisikili noma ukubamba iqhaza kwezemidlalo yokuzijabulisa. Ukwengeza, igcizelela ukudla nomndeni nabangane kanye nokudla ukudla kancane kancane nangokucabanga.

Ucwaningo lubonisa ukuthi ukulandela ukudla kwaseMedithera kunganciphisa ingozi yezifo ezihlukahlukene ezingapheli, njengesifo senhliziyo, isifo sohlangothi, uhlobo lwe-2 yesifo sikashukela, kanye nezinhlobo ezithile zomdlavuza. Kuphinde kwaxhunyaniswa nokusebenza okuthuthukisiwe kwengqondo nokuphila isikhathi eside.

Izinzuzo Zezempilo Zokudla kwaseMedithera

Ukugcizelela ekudleni okungokwemvelo, okungacutshungulwanga kanye nokuqukethwe ushukela ophansi

Ukudla okuyinhloko okufakwe ekudleni kwaseMedithera kukhona:

● Okunciphile kanye nokusanhlamvu

● Izithelo

● Imifino

● Amantongomane

● Inani elilinganiselwe lemikhiqizo yobisi, ikakhulukazi iyogathi noshizi

● Ukukhetha okuncane kwemikhiqizo yezilwane (cishe yonke “izinto eziphilayo” kanye nekhiqizwa endaweni)

Iphansi kakhulu ngoshukela futhi iqukethe cishe awekho ama-GMO noma izithako zokwenziwa, ngoshukela omningi ophuma esithelweni kanye nenani elincane lama-dessert okuzenzela enziwe ngoshukela wemvelo njengoju. Uma kuqhathaniswa nokudla okuningi kwaseNtshonalanga, ukudla kwaseMedithera kugcizelela ukudla okungokwemvelo, okungacutshungulwanga, ngokuyinhloko izithako ezisekelwe ezitshalweni kanye namafutha anempilo.

Ukuphatha isisindo

Ingabe ukudla kwaseMedithera kungakusiza ulahlekelwe isisindo? Ukukhuluphala kuyinkinga yezempilo yomhlaba wonke eyandisa ingozi yesifo esingelapheki. Ukudla kwaseMedithera kunikeza indlela ephumelelayo yokugcina isisindo esinempilo noma ukukhuthaza ukuncipha kwesisindo. Le phethini yokudla inothile nge-fiber, izithelo, imifino kanye nokusanhlamvu okuphelele, okunikeza umuzwa wokugcwala futhi kusiza ukulawula ukudla kwe-caloric. Kuphinde kusize ukulawula amazinga kashukela egazini futhi kungathuthukisa isimo sakho sengqondo namandla. Ukwengeza, ukudla okuncane okugayiwe kanye noshukela owengeziwe kunganciphisa ingozi yokuthola isisindo, okuvumela abantu ukuba balondoloze inkomba yesisindo somzimba enempilo.

Yehlisa indlala futhi wandise ukusutha

Ngokusho kwe-American Heart Association, ukudla kwaseMedithera kunamafutha amaningi kunokudla okujwayelekile kwaseMelika kodwa kuphansi ngamafutha agcwele. Ngokuvamile isilinganiso singama-40% ama-carbohydrate ayinkimbinkimbi, ama-30% kuya ku-40% amafutha anempilo, kanye nama-20% kuya ku-30% okudla okunezinga eliphezulu amaprotheni. Le bhalansi ilungele ukulawula ukukhuluphala kanye nendlala.

Thuthukisa impilo yenhliziyo

Isifo senhliziyo singesinye sezimbangela zokufa ezihamba phambili emhlabeni wonke. Ngenhlanhla, ucwaningo oluningi lubonisa ukuthi ukunamathela kakhulu ekudleni kwaseMedithera kungakhuthaza impilo yenhliziyo. Lokhu kudla kusiza ukugcina amazinga e-cholesterol enempilo ngokushintsha amafutha angenampilo, njengamafutha agcwele kanye namafutha e-trans, namafutha enhliziyo enempilo ye-monounsaturated kanye ne-polyunsaturated atholakala kumafutha omnqumo, amantongomane, nezinhlanzi ezinamafutha. Yehlisa ingozi yesifo senhliziyo nesifo sohlangothi. Ukudla izithelo eziningi, imifino, okusanhlamvu okuphelele, namaprotheni angenalutho kungasiza ukugcina uhlelo lwakho lwenhliziyo lusebenza kahle.

Enye ingxenye ebalulekile yokudla kwendabuko yaseMedithera ukusetshenziswa okuvamile kwezilwane zasolwandle. Izinhlanzi ezifana ne-saumoni, i-sardine, ne-mackerel zicebile nge-omega-3 fatty acids, eyaziwa ngokuthi inezinzuzo ezinempilo yenhliziyo. I-Omega-3 fatty acids iye yaxhunyaniswa nokunciphisa ukuvuvukala kanye nengozi ephansi yezifo ezihlukahlukene ezingapheli.

Izinzuzo Zezempilo Zokudla kwaseMedithera

Vimbela noma usize isifo sikashukela sohlobo 2

Ucwaningo lwesayensi lubonisa ukuthi ukudla kwaseMedithera kunezinto ezilwa nokuvuvukala nokuthi lokhu kudla kunganciphisa kakhulu isifo sikashukela sohlobo lwe-2 kanye nezimo ezithile zokuvuvukala okungapheli. Esinye sezizathu ukuthi ukudla kwaseMedithera kunenzuzo enkulu ekuvimbeleni isifo sikashukela ukuthi kulawula i-insulin eyeqile, ihomoni elawula amazinga kashukela nesisindo. Ukudla kwaseMedithera kugcizelela ukudla okune-antioxidant, okuhlanganisa izithelo, imifino, namafutha omnqumo, okusiza ukulwa nokucindezeleka kwe-oxidative nokuvuvukala, izici ezibalulekile ezifweni ezingapheli. Ukwengeza, ukudla okusanhlamvu okufana nodali kanye nophizi kunikeza umthombo omuhle wamaprotheni nefayibha, engasiza ekulawuleni ushukela osegazini. Ucwaningo lubonisa ukuthi ukunamathela ekudleni kwaseMedithera kunganciphisa izinga lesifo sikashukela sohlobo 2 kuze kufike ku-50% uma kuqhathaniswa nokudla okuvamile kwaseNtshonalanga.

Vikela impilo yengqondo

Ubuchopho yisitho esiyinkimbinkimbi esidinga ukudla okunomsoco ukuze kusebenze kahle. Izingxenye eziningana zokudla kwaseMedithera ziye zaxhunyaniswa nokusebenza okungcono kwengqondo kanye nokunciphisa ingozi yezifo ze-neurodeergenerative.

Ukudla okugxile ekudleni okunothe ngama-antioxidants kanye nezakhamzimba eziqeda ukuvuvukala kungase kusize ukuvikela ubuchopho ekuncipheni kwengqondo okuhlobene nobudala kanye nezifo ze-neurodegenerative ezifana ne-Alzheimer's kanye ne-Parkinson, ucwaningo luthole . Ukudla izinhlanzi ezinamafutha, amafutha omnqumo namantongomane, okuyizingxenye ezivamile zokudla kwaseMedithera, kuye kwaxhunyaniswa nomsebenzi ongcono wokuqonda kanye nengozi ephansi yokuwohloka komqondo.

Thuthukisa impilo yamathumbu

Ukuba namathumbu anempilo kubalulekile empilweni yonke njengoba kuthinta ukugaya, i-metabolism, nokusebenza komzimba. Ukudla kwaseMedithera kugcizelela ukudla kwezitshalo, okusanhlamvu okuphelele, kanye nemikhiqizo evutshiwe njengeyogathi, enomthelela ekwakhiweni kwe-gut microbiome ehlukahlukene futhi enenzuzo. Okuqukethwe kwe-fiber ezithelweni, imifino, kanye nokusanhlamvu kusebenza njenge-prebiotic, ukondla amagciwane amahle emathunjini akho futhi kukhuthaze impilo yokugaya ukudla. Ngokulandelayo, i-gut microbiome enempilo isiza ukunciphisa ingozi yesifo sesisu, ukukhuluphala, nokuvuvukala.

Isiza ukuphumula futhi inciphise ukucindezeleka

Ngaphezu kwezinzuzo zayo zezempilo ngokomzimba, ukudla kwaseMedithera nakho kunomthelela omuhle empilweni yengqondo. Ukudla okuhlanganisa ukudla okungokwemvelo, okungacutshungulwanga kanye nokuphuza utshwala obusesilinganisweni (ngokuvamile obufana newayini elibomvu) kungakhuthaza impilo enhle yengqondo futhi kunciphise ingozi yokucindezeleka nokukhathazeka. Ukudla izithelo, imifino, namafutha anempilo kuqinisekisa ukuthi uthola amavithamini abalulekile namaminerali anele ukusekela ukusebenza kahle kobuchopho.

Ukwengeza, indlela yokuphila yaseMedithera ikhuthaza abantu ukuthi bachithe isikhathi emvelweni, balale kahle ebusuku, futhi bahlangane ukuze bajabulele ukudla okuzenzela, okunempilo ukuze babe nesibopho. Lezi izindlela ezinhle zokukhulula ukucindezeleka.

Ukudla okuyinhloko ekudleni kwaseMedithera

Ukudla kwaseMedithera kuvame ukudunyiswa njengokunye kokudla okunempilo emhlabeni. Lokhu kudla akuthandwa nje kuphela ngenxa yokunambitheka kwakho okumnandi kodwa futhi nezinzuzo zakho zezempilo eziningi. Yikuphi ukudla okuyinhloko okwakha ukudla kwaseMedithera?

● Izithelo nemifino emisha: Izithelo nemifino evamile zihlanganisa imifino eluhlaza njengamaqabunga amawolintshi, amagilebhisi namakhabe, i-bell pepper, i-zucchini, isipinashi ne-kale, kanye nemifino engenaso isitashi njengesitshalo seqanda, i-broccoli, ukhukhamba, utamatisi kanye nefennel, enothe ngemisoco. . Ukudla kunikeza amavithamini abalulekile, amaminerali nama-antioxidants.

● Ukushaya: Imidumba, okuhlanganisa nobhontshisi obanzi, udali, uphizi kanye nophizi, iyisisekelo sokudla kwaseMedithera. Zicebile ngamaprotheni ezitshalo, i-fiber kanye nohlu lwamavithamini namaminerali.

● Okusanhlamvu okuphelele: Izinhlamvu eziphelele ziwumthombo obalulekile wama-carbohydrates kanye ne-fiber ekudleni kwaseMedithera. Izibonelo zezinhlamvu eziphelele zihlanganisa ukolweni, ibhali, oats, irayisi elinsundu, nequinoa.

● Amafutha omnqumo: Amafutha omnqumo angamafutha anempilo futhi ayingxenye ebalulekile yokudla kwaseMedithera. Icebile ngamafutha e-monounsaturated nama-antioxidants, asiza ukunciphisa ukuvuvukala futhi akhuthaze impilo yenhliziyo.

● Izinhlanzi nezilwane zasolwandle: Njengoba isifunda saseMedithera sizungezwe ulwandle, akumangazi ukuthi izinhlanzi nezilwane zasolwandle zakha ingxenye ebalulekile yokudla. Ukusetshenziswa njalo kwezinhlanzi ezifana ne-salmon, sardines kanye ne-mackerel kunothe ngama-omega-3 fatty acids. Lawa mafutha anempilo asekela impilo yobuchopho futhi angase anciphise ingozi yesifo senhliziyo.

● Izinkukhu namaqanda: Nakuba inyama ebomvu ilinganiselwe ekudleni kwaseMedithera, izinkukhu ezifana nenkukhu ne-turkey zisengadliwa ngokulinganisela. Amaqanda nawo angumthombo ovamile wamaprotheni kulokhu kudla.

● Imikhiqizo yobisi: Imikhiqizo yobisi efana noshizi kanye neyogathi ingangezwa ngokulinganisela ekudleni kwaseMedithera. Lokhu kudla kunikeza i-calcium, amaprotheni nama-probiotics. Kodwa-ke, kubalulekile ukunciphisa amafutha agcwele ngokukhetha ukudla okunamafutha aphansi noma okuncishisiwe.

● Amantongomane nembewu: Amantongomane kanye nembewu, okuhlanganisa ama-alimondi, ama-walnuts, ama-flaxseeds kanye nembewu ye-chia, imithombo emihle yamafutha anempilo, i-fiber namaprotheni.

● Amakhambi nezinongo: Ukudla kwaseMedithera kuncike kakhulu kumakhambi nezinongo ukwengeza ukunambitheka ezitsheni. Amakhambi avamile afaka i-basil, i-oregano, i-rosemary ne-thyme.

● Ukudla kwaseMedithera kukhuthaza ukuphuza iwayini elibomvu ngokusesilinganisweni, ikakhulukazi ngokudla.Iwayini elibomvu licebile ngama-antioxidants futhi linganciphisa ingozi yesifo senhliziyo.

Ukudla kwaseMedithera: Okufanele Ukugweme

● Inyama egayiwe: Esinye sezici ezibalulekile zokudla kwaseMedithera ukukhawulela ukusetshenziswa kwenyama ebomvu. Kodwa-ke, kubalulekile ukuqaphela ukuthi futhi yeluleka ukuthi ungadli inyama egayiwe njengamasoseji, ubhekeni kanye ne-deli meat. Lezi zilwane ezigayiwe zivame ukuba namazinga aphezulu e-sodium, amafutha angenampilo nezivimbelakuvunda, ezingandisa ingozi yesifo senhliziyo, imidlavuza ethile kanye nokukhuluphala.

● Ushukela owengeziwe: Ukudla kwaseMedithera kuthanda ushukela wemvelo otholakala ezithelweni kodwa akukhuthazi ukusetshenziswa koshukela owengeziwe, njengalowo otholakala eziphuzweni ezinoshukela, ama-dessert kanye nokudla okulula okugayiwe. Ukugwema ushukela omningi ongeziwe kubalulekile ekuvimbeleni ukukhuluphala, ukumelana ne-insulin, isifo sikashukela, nesifo senhliziyo. Esikhundleni salokho, yanelisa izinyo lakho elimnandi ngesithelo esisha, iyogathi yesiGreki, noma isikwele esincane sikashokoledi omnyama oqukethe okungenani u-70% we-cocoa.

● Izinhlamvu ezihlungiwe: Ukudla kwaseMedithera kukhuthaza ukudliwa kwezinhlamvu ezigcwele izakhamzimba, ezifana nokolweni, i-oats, nebhali. Ngakolunye uhlangothi, iluleka ngokumelene nokudla okusanhlamvu okucolisisiwe, okuhlanganisa isinkwa esimhlophe, irayisi elimhlophe kanye ne-pasta eyenziwe ngofulawa ocolile. Izinhlamvu ezihlungiwe zenza inqubo yokususa i-bran negciwane, ikhiphe i-fiber, amavithamini namaminerali. Lawa ma-carbs angenalutho angabangela ukukhuphuka koshukela wegazi, ukuvuvukala futhi akhuthaze imikhuba yokudla engenampilo.

● Amafutha e-Trans: Esinye sezici ezibalulekile zokudla kwaseMedithera ukusetshenziswa kwamafutha anempilo njengamafutha omnqumo, amantongomane kanye nembewu. Kodwa-ke, ukudla okuqukethe amafutha e-trans kumele kugwenywe ngokuphelele. Amafutha e-Trans angamafutha akhiqizwa ezimbonini atholakala emikhiqizweni ebhakwayo nethengiswayo njengamakhekhe, amakhukhi kanye nemajarini. Bakhuphula amazinga e-cholesterol embi futhi behlise amazinga e-cholesterol enhle, okwandisa kakhulu ingozi yesifo senhliziyo nesifo sohlangothi.

● Ukudla okulula okugayiwe kanye nokudla okusheshayo: Ukudla okulula okugayiwe kanye nokudla okusheshayo kuvame ukuqukatha amafutha amaningi angenampilo, i-sodium, okusanhlamvu okucolisisiwe kanye noshukela owengeziwe. Lokhu kudla kufanele kugwenywe ekudleni kwaseMedithera ngoba kungathinta kabi impilo yenhliziyo, ukuzuza kwesisindo, kanye nempilo yonke. Kunalokho, khetha izithelo ezintsha, imifino, ukudla okulula okusanhlamvu, nokudla okuzenzela ukuze wondle umzimba wakho futhi unikeze izakhi ezibalulekile.

Umbuzo: Kuyini ukudla kwaseMedithera?
IMP: Ukudla kwaseMedithera kuyindlela yokudla esekelwe ngokuyinhloko emikhubeni evamile yokudla yabantu abahlala emazweni azungeze uLwandle iMedithera. Igcizelela ukudla okuphelele, okugaywe kancane njengezithelo, imifino, okusanhlamvu, okusanhlamvu, amantongomane, imbewu, namafutha omnqumo. Kuhlanganisa nokusetshenziswa okusesilinganisweni kwezinhlanzi, izinkukhu, imikhiqizo yobisi, newayini elibomvu, kuyilapho kunciphisa ukudla inyama ebomvu namaswidi.

Q: Yiziphi izinzuzo zokulandela ukudla kwaseMedithera?
A: Ukudla kwaseMedithera kuhlotshaniswe nezinzuzo eziningi zezempilo. Kuyaziwa ukunciphisa ingozi yezifo zenhliziyo, ukwehlisa umfutho wegazi, ukuthuthukisa amazinga e-cholesterol, ukukhuthaza ukwehla kwesisindo, nokunciphisa ingozi yezinhlobo ezithile zomdlavuza. Ukwengeza, kuye kwaxhunyaniswa nokuncipha kwengozi yesifo sikashukela, impilo yengqondo ethuthukisiwe, nokwanda kokuphila isikhathi eside.

Umshwana wokuzihlangula: Lesi sihloko esolwazi oluvamile kuphela futhi akufanele sithathwe njengeseluleko sezokwelapha. Olunye ulwazi lokuthunyelwe kwebhulogi luvela ku-inthanethi futhi alusebenzi. Le webhusayithi inomthwalo wemfanelo kuphela wokuhlunga, ukufometha kanye nokuhlela ama-athikili. Injongo yokudlulisa ulwazi olwengeziwe ayisho ukuthi uyavumelana nemibono yayo noma uqinisekise ubuqiniso bokuqukethwe kwayo. Hlala uthintana nochwepheshe bezempilo ngaphambi kokusebenzisa noma yiziphi izithasiselo noma wenze izinguquko ohlelweni lwakho lokunakekelwa kwezempilo.

Isikhathi sokuthumela: Oct-12-2023

Amaresiphi Okudla KwaseMedithera: Izidlo Ezilula Futhi Ezinambitheka Zendlela Yokuphila Enempilo