Zakudya za Mediterranean zimadalira zakudya zomwe anthu amadera m'dera la Mediterranean, makamaka ku Greece. Zanyamula zakudya zathanzi ndi kafukufuku wafukufuku amasonyeza kuti chakudyachi chingathandize kuchepetsa zifukwa zina zoopsa za matenda a mtima.
Malinga ndi Oldways Preservation & Exchange Trust, chakudya cha Mediterranean chinayambika mu 1993 ndi Oldways, Harvard School of Public Health ndi World Health Organization.
Zakudyazi zikuphatikizapo:
- Maolivi ndi mafuta
- Mbewu zonse, makamaka mu mkate ndi tirigu m'malo mwa pasitala
- Nyama yofiira kwambiri
- Nsomba ndi nsomba
- Tchizi, koma mkaka wochepa
- Zambiri za masamba ndi zipatso
- Mitengo yambiri ndi mtedza
- Vinyo wofiira pang'ono
Zakudya za ku Mediterranean zimakhala ndi mavitamini komanso antioxidants kuchokera ku ndiwo zamasamba, masamba ndi mtedza, zomwe zimadya kwambiri kuposa chakudya chakumadzulo komanso mafuta ochepa. Kudyetsedwa nyama yaying'ono kwambiri yofiira m'derali, ndipo mkaka umakhala wochepa, kupatula tchizi ndi yogurt.
Oldways inapanga Pyramid ya Zakudya Zakudya za Mediterranean kuti ikuthandizeni kuona zakudya zomwe zili bwino.
Pansi pa piramidi amapangidwa ndi zakudya monga mkate wonse wa tirigu, tirigu, pasitala, mbatata ndi mpunga. Zipatso, nyemba, mtedza, ndi ndiwo zamasamba zimapanga gawo lalikulu la chakudya chanu cha tsiku ndi tsiku, pamodzi ndi tchizi ting'onoting'ono, yogasi, ndi mafuta. Nkhuku, nsomba, ndi mazira zimadyedwa sabata iliyonse, ndipo nyama zofiira zimadyedwa kamodzi pamwezi.
Oldways imakuwonetsani kuti mumamwa magalasi asanu ndi limodzi tsiku ndi tsiku, komanso kumwa vinyo wofiira moyenera kwa anthu ena. Piramidi ya Mediterranean imalola kuti munthu azikhala wokoma mlungu uliwonse.
Mmene Mungatsatire Zakudya Zakudya za Mediterranean
Ikani mafuta omwe mumagwiritsa nawo tsopano ndi mafuta. Mwinamwake simukufuna kuwonjezera zakudya zina zamagulu kuti mugwiritse ntchito maolivi m'malo mwa mafuta, margarine ndi zina za saladi kuvala mafuta.
Mafuta a azitona ndi abwino kuphika.
Idyani ndiwo zamasamba. Lingaliro limeneli sizingatheke kupanikizika mokwanira. Zakudya zonse zathanzi zili ndi masamba ambiri. Anthu ambiri ku Mediterranean amadya masamba obiriwira tsiku ndi tsiku. Masamba obiriwira ndi okongola amakhala ochepa kwambiri komanso amakhala ndi antioxidants. Konzani Zakudya Zakudya Zam'madzi kangapo mlungu uliwonse.
Sangalalani pang'ono wowuma. Sankhani mbewu zonse nthawi zambiri chifukwa zimakhala zowonjezera. Mbatata ndi polenta, zomwe zimapangidwa kuchokera ku chimanga, zimagwiritsidwanso ntchito mobwerezabwereza ku Mediterranean.
Idye nkhuku ndi nsomba. Nsomba zili ndi omega-3 fatty acids zomwe ziri zabwino kwa mtima wanu ndi ubongo wanu. Komanso, nsomba ndi mafuta okwanira komanso ma calories. Nkhuku ndi mazira ndizovomerezeka ndi mapuloteni. Kuphika kapena kuphika nsomba kapena nkhuku, musamazengereze. Zakudya zokazinga ndi zokazinga sizikugwirizana ndi zakudya izi konse.
Lembani zakudya zamtundu wofiira. Nyama yofiira ili ndi mafuta ochulukitsidwa kwambiri omwe si abwino kwa mtima wanu, kotero palibe malo ochuluka a steak ndi hamburgers mu zakudya izi (zokha za chakudya chimodzi pamwezi). Mmalo mwa burger wonyezimira wochokera ku burger wothandizira, pangani bunger wovuta pansi pa bun. Onjezani letesi, chidutswa cha avocado ndi phwetekere, ndipo simudzaphonya nyama yofiira.
Pezani zamasamba ndi mtedza. Mavitamini ali ndi mavitamini ambiri, mapuloteni, ndi zakudya ndipo akhoza kugwiritsidwa ntchito mu mbale yaikulu. Sankhani nyemba ndi nyemba zina zouma. Mtedza monga amondi, walnuts ndi makosa amapanga zakudya zokoma komanso zokoma.
Sangalalani zipatso zatsopano monga mchere. Pewani zakudya zowonjezera zowonjezera, mikate, ndi makeke. Zipatso ndizochepa m'makilogalamu komanso mumakhala ndi zakudya zambiri.
Mazira ndi tchizi ndiwo magetsi a calcium. Sankhani yogurt ya mafuta otsika ndi tchizi tsiku lililonse. Mukhoza kupanga kavalidwe ka yogurt kapena kuyesa saladi yathanzi ndi tomato ndi feta. Sungani bwino.
Imwani madzi ndi vinyo. Piramidi ya Mediterranean ikuphatikiza magalasi asanu ndi limodzi tsiku lililonse ndi galasi kapena ziwiri za vinyo wofiira.
Madzi ndi abwino kwa aliyense, koma musamamwe vinyo wofiira ngati muli ndi pakati, pansi pena kapena ngati kumwa mowa kumakupatsani inu kapena ena omwe ali pangozi.
Kusintha zakudya za kumadzulo kwa chakudya cha Mediterranean kumakhala kovuta ngati simukugwiritsidwa ntchito ku maolivi, nsomba ndi masamba ndi zokolola zomwe nthawi zambiri zimagwirizanitsidwa ndi dera lino. Koma ndi zokoma kwambiri. Nazi malingaliro ndi malingaliro kuti muyambe:
- Zakudya za Mediterranean, Omega-3, ndi Ana
Chitsime:
Rees K, Hartley L, Maluwa N, Clarke A, Hooper L, Thorogood M, Amakondweretsa S. 'Mediterranean' chitsanzo chothandizira kupewa matenda a mtima. Cochrane Mndandanda wa Zosinthika Zosinthika 2013, Mutu 8. Art. Ayi: CD009825. DOI: 10.1002 / 14651858.CD009825.pub2. http://www.cochrane.org/CD009825/VASC_mediterranean-diet-for-the-prevention-of-cardiovascular-disease.