Nutrishɔn ɛn FɔdJune 8, 2025🔄 Updated: Jul 14, 2026⏱ 13 min

Lɛ wi lan bɔt di Mɛditarenian Dayt fɔ gɛt wɛlbɔdi layf.

Creator: Dr. Priya Sammani
Published: 2025-06-08T08:50:26.000Z

Dr. Priya Sammani, MBBS, PG Dip. FMMedical Verification

Yu dɔn ɛva yɛri bɔt di “ Mediterranean Diet”? Sɔntɛm di nem tan lɛk se i strenj smɔl to yu, ɔ sɔntɛm dɔktɔ tɛl yu bɔt am. Na tru tru wan rili simpul, swit, ɛn rili wɛlbɔdi it patɛn. I nɔ nid fɔ kɔl bɔku bɔku tin ɔ fɔ kɔnt di kalori. Wi go tɔk mɔ bɔt am tide?

Wetin na di Mɛditarenian Dayt?

Fɔ tɔk am simpul wan, dis it de pe atɛnshɔn pan it dɛn we dɛn mek wit plant ɛn fat dɛn we gɛt wɛlbɔdi. Tink bɔt am, i bays pan di we aw pipul dɛn na kɔntri dɛn we de rawnd di Mɛditarenian Si (e.g. Gris, Itali) bin it ia bifo. Na dis na wetin wi kin it na dis it:

Plɛnti vɛjitebul, frut, bins, lentil, chikip, ɛn nɛt de de. I fayn if yu kin it sɔm difrɛn kayn vɛjitebul ɛn frut dɛn we gɛt kɔlɔ ɛvride.
Wan gud amount of whole grains . Dat min tin dɛn lɛk brawn rays wit bran, bɔku wit, bred we dɛn mek wit mung bin flawa, ɛn pasta.
Extra Virgin Olive Oil (EVOO) na wan kayn fat we de bɛnifit di bɔdi. Wi go tɔk mɔ bɔt dis leta.
Fish, mɔ di fish dɛn we gɛt bɔku omega-3 fat asid, lɛk salmɔn, tuna, makrɛl, ɛn ɛring.
Modaret amount of natura chiz ɛn yogɔt.
Dɛn nɔ kin it rɛd mit smɔl, ɔ i kin lɛf smɔl fɔ lɛ dɛn nɔ it am atɔl. Bifo dat, dɛn kin pik tin dɛn lɛk chukchuk ɛn fish.
I bɛtɛ fɔ mek yu it smɔl ɔ nɔ it tin dɛn we gɛt shuga, drink dɛn we gɛt shuga, ɛn bɔta as yu ebul.
Sɔm pipul dɛn kin drink smɔl wayn wit dɛn it, bɔt if yu nɔ dɔn drink wayn yet, dis nɔto sɔntin we yu fɔ bigin fɔ du.

Risach pipul dɛm dɔn si se dis it de ridyus di risk fɔ gɛt at sik (Coronary Artery Disease – CAD). Tide, dɔktɔ dɛn kin se dɛn fɔ it dis it to pipul dɛn we de pan denja fɔ gɛt at sik ɔ fɔ kɔntrol ɔda wɛlbɔdi prɔblɛm dɛn.

I bɛtɛ fɔ mek yu aks pɔsin we sabi bɔt it fɔ ɛp yu fɔ mek dis it fit yu wɛlbɔdi, alɛji, ɛn wetin yu lɛk.

Wetin na di bɛnifit dɛn we dis Mɛditarenian it de gi?

Di bɛnifit dɛn we yu go gɛt frɔm dis it nɔto jɔs wan ɔ tu, bɔt bɔku!

I de ridyus di risk fɔ gɛt sik na di at ɛn di blɔd. Dat min se, i de ɛp fɔ ridyus di risk fɔ gɛt at atak ɛn strok.
I de ɛp yu fɔ gɛt wɛlbɔdi wet.
I de ɛp fɔ mek yu gɛt wɛlbɔdi blɔd shuga , blɔd prɛshɔn , ɛn kɔlɔstrel.
I de ridyus di risk fɔ gɛt mɛtabolik sindrom.
i de εp fכ mεnten bεlε fכ bεnεfit baktri dεm (gut microbiota) na di dijestiv sistεm, we rili imכtant fכ wi כvala hεlth.
I de ridyus di risk fɔ gɛt sɔm kayn kansa.
As wi de ol, di bren nɔ de wok fayn igen.
I de ɛp yu fɔ liv lɔng, wɛlbɔdi layf.

Imajin aw ɔl dɛn bɛnifit ya kin kam. Bɔku rizin dɛn de we mek dis it kin rili bɛnifit:

Limit di sɛtyuret fat ɛn trans fat. Pan ɔl we wi bɔdi nid sɔm sɛtyuret fat, if wi it am tumɔs, dat kin mek bad kɔlɔstrel (LDL kɔlɔstrel) bɔku. we dis LDL kכlestכl de bכku, fεt kin bכku na di at dεm (atherosclerosis) εn i kin mek yu gεt at sik. Trans fat nɔ gɛt ɛni bɛnifit fɔ wɛlbɔdi. Dɛn tu “bad” fat ya kin mek di bɔdi inflamɛns.
Ɛnkɔrej yu fɔ it fat we nɔ gɛt sɛtyuret, lɛk omega-3 fat asid. Dɛn tin ya kin ɛp fɔ mek yu gɛt wɛl bɔdi kɔlɔstrel, sɔpɔt yu bren wɛlbɔdi, ɛn fɔ ridyus di inflamɛns. Dɔn bak, it we gɛt bɔku ɔnsatyuret fat ɛn we nɔ gɛt bɔku sɛtyuret fat kin ɛp fɔ kɔntrol di blɔd shuga.
Limit sodium we nɔ bɔku. If yu it tin dɛn we gɛt bɔku sɔl (sɔdiɔm) i kin mek yu blɔd prɛshɔn go ɔp. Dis kin mek yu gɛt at atak ɛn strok.
Rifin kabɔhaydrɛt, ɔ shuga, nɔ bɔku. Dɛn it ya kin mek di blɔd shuga go ɔp kwik kwik wan. Dɛn kin gi smɔl nyutrishɔn valyu bak to di bɔdi, ɛn i kin lɛf smɔl fɔ lɛ dɛn nɔ gɛt fayv.
Fokus pan it dɛn we gɛt bɔku fayv ɛn antiɔksidant. Dɛn nyutriɛnt ya de ɛp fɔ ridyus di inflamɛns ɔlsay na di bɔdi. Fayba de ɛp fɔ muv dɔti tru di kɔlon ɛn i de ɛp fɔ mek di blɔd shuga lɛvɛl fayn. Antioksidant na tin dεm we de protεkt sεl dεm frכm fri radikal dεm εn protεkt frכm kansa.

Insay dis Mɛditarenian it, difrɛn tin dɛn kin kam togɛda fɔ ɛp wi bɔdi. Nɔto jɔs wan it ɔ wan tin we dɛn kin yuz fɔ mek di it kin briŋ ɔl dɛn bɛnifit dɛn ya. I tan lɛk kwaya. Pan ɔl we wan vɔys kin siŋ pat pan di siŋ, ɔlman in vɔys nid fɔ jɔyn togɛda fɔ yɛri di ful fayn fayn tin dɛn. Na so dis it de wok.
Us it dɛn de insay di Mɛditarenian it dɛn?
Wi don tok abaut am likl bifo. Dis it de ɛnkɔrej wi fɔ it mɔ pan sɔm it dɛn (lɛk vɛjitebul, frut, ɛn ɔl gren) ɛn nɔ it ɔda it dɛn . We yu dɔn rɛdi fɔ go na di stoa, sɔntɛm yu go de wɔnda wetin fɔ bay. Na sɔm ɛgzampul dɛn ya:
Gud tin dɛn fɔ it ɔltɛm:
Vɛjitebul: Ɛnitin lɛk spinach, kale, spinach, okra, pɔmpin, karɔt, bit, tomato, kɔkumba, kabij, kɔliflawa, brɔkoli.
Frut: Ɛnitin we yu lɛk, lɛk banana, mango, papaya, painiapul, ɔrɛnj, grep, bɛri. It sizin frut dɛn if i pɔsibul.
Nat: Chikpis, lentil, grɛn bins, pis, bins. Nat (we nɔ gɛt sɔl) lɛk amɔnd, kash, ɛn walnut.
Wul grens: brawn rays, ɔts, bali, malet, ɔl wit bred, pasta.
Fish ɛn sifud: Salmon, tuna, makrɛl, ɛring, shrimps, squid, ɛn ɔda tin dɛn I bɛtɛ fɔ it dɛn tu tɛm insay di wik.
Chikin: I nɔ gɛt skin, i kuk wit smɔl ɔyl.
Eg: bɔku tɛm insay di wik.
Di it dɛn we dɛn kin mek wit milk: yogɔt (espɛshali Grik yogɔt), chiz (in mɔdareshɔn).
Ɛrb ɛn spays: Tin dɛn lɛk galik, jinja, tumara, sinamɔn, kɔriandr, kumin, ɛn kari de mek yu gɛt flawa ɛn gud tin.
Fat dɛn we gɛt wɛlbɔdi:Ekstra vayjin ɔliv ɔyl, avokado, ɔliv, nɛt.
Aw di saiz dɛn we dɛn kin it kin bi?
Fɔ ful yu plet wit it dɛn we gɛt fayn fayn tin dɛn fɔ du na fayn tin fɔ bigin. Bɔt ɔmɔs yu fɔ it? I bɛtɛ fɔ tɔk to pɔsin we sabi bɔt it fɔ advays we go fayn fɔ yu. Bɔt fɔ gi yu wan jenɛral aidia, dis na wan kwik gayd:
Vɛjitebul: At le 2.5 kɔp fɔ wan de (tink, at le tu kayn vɛjitebul wan it).
Frut: At least 2 pies fo wan de.
Wכl grens: lεk 170-200 gram pan de (e.g. 1 kכp rays, 2 slais bred).
Protein (fish, chukchuk, bins): Na lɛk 150-200 gram fɔ wan de.
di it dεm we dεn kin it wit milk: 2-3 kכp dεm fכ wan de (e.g., wan yogכt, wan glas milk).
Ɔliv ɔyl: 2-4 tebul spɔnj fɔ wan de.
Aw fɔ pripia di it we dɛn kin it na Mɛditarenian?
Bifo yu mek ɛni big chenj pan yu it ɔ bigin fɔ it nyu plan fɔ it, i impɔtant fɔ tɔk to yu praymari kia dɔktɔ (PCP) ɔ pɔsin we sabi bɔt it. Dɛn kin ɛp yu fɔ mek ajɔstmɛnt dɛn bay aw yu gɛt wɛlbɔdi ɛn ɛp yu fɔ mek di chenj dɛn we yu nid. Dɛn kin ebul fɔ gi yu rɛsipɛkt dɛn bak we yu kin mek na os. Jɛnɛral wan, we yu de tink bɔt it, stik to sɔm tin dɛn we yu sabi, we izi fɔ mek fɔ it brɛf, lanch, dina, ɛn snek. Di mɔ difrɛn difrɛn tin dɛn, na di mɔ i go fayn. Nɔ bost wit di sem it dɛn. Bɔt gud tin na dat, di it we dɛn kin it na di Mɛditarenian de gi bɔku ples fɔ tray fɔ no mɔ. Na sɔm ɛgzampul dɛn ya:
Mɔnintɛm it
Wan fayn fayn brɛf fɔ stat di de:
Oats we dɛn kɔt wit stɛl wit fresh bɛri ɛn grɔn flaks sid.
Wan slais fɔ krɔsti bred wit nat bɔta ɛn wan nutritious smoothie.
Grik yogɔt wit frut ɛn walnut.
Wan eg wayt ɔmɛlet wit fresh, sizin vɛjitebul dɛn.
Lɔnch
Gɛt it ɛn ɛnaji insay di de:
Wan pasta salad we dɛn mek wit ɔl gren wit bɔku bɔku fresh vɛjitebul dɛn.
Wan rosti portobello sandwich ɛn wan kɔp we gɛt fayn fayn vegjetabul sup.
Wan quinoa ɛn salmon salad.
Sɔm lanch dɛn kin izi fɔ tek we yu de go if yu pripia dɛn di de bifo.
Ivintɛm it
Ɛnd di de wit wan it we gɛt fayn fayn tin dɛn fɔ it:
Salmon wit mango salsa.
Kod wit lentil.
Roast chicken wit less oil, top wit cannellini bins.
Savory chikpi ɛn spinach “pankɛk fɔ dina”.
Wan blak bin bɔrga wit krispi bɔn ɛn rosti bitrut.
Wan pizza we de ɛp yu at.
Fɔ ad mɔ nyutriɛnt ɛn kɔlɔ, mek sɔntin lɛk kɔkumba salad, ɔ ɔrɛnj, fɛnɛl, ɛn mint salad. Simply toss som miks grin wit wan nutritious Mediterranean dresin.
Snek dɛn we dɛn kin it
I izi fɔ grap we yu angri we yu dɔn sheb am ɛn pripia am bifo tɛm:
Wan anful nɛt ɛn sid (we nɔ gɛt sɔl ɔ we nɔ gɛt sɔl).
Fresh frut (if i pɔsibul, ɛnitin we de insay sizin na yu eria).
Grik yogɔt we nɔ gɛt fat ɛn wan pat pan dak chɔklɛt (at le 70% kakao).
Whol-grain krak krak wit hummus.
Raw vegjetabul, wit wan Grik yogɔt dip we nɔ gɛt fat.
Us it dɛn nɔ fayn fɔ it pan di Mɛditarenian it?
No strikt lɔ nɔ de pan dis it we se "yu nɔ go ebul fɔ it dɛn tin ya". Bɔt dɛn de ɛnkɔrej wi fɔ stɔp sɔm it dɛn as wi ebul. Na sɔm tin dɛn we yu fɔ ridyus as mɔ as yu ebul:
Ɛni it we dɛn ad shuga: tin dɛn we dɛn dɔn bek, ayskrim, ivin sɔm granola ba dɛn.
Ɛni drink we dɛn ad shuga: frut jus, soda.
Bia ɛn rɔm.
Fɔd dɛn we gɛt bɔku sodium (sɔl) ɔ sɛtyuret fat.
Rifayn kabɔhaydrɛt: wayt bred, wayt rays.
Fɔd dɛn we dɛn dɔn prosɛs fayn fayn wan: Sɔm kayn chiz.
Mit we gɛt fat ɔ we dɛn dɔn prosɛs: lɛk sosish ɛn bekin.
Wetin na di Mɛditarenian Dayt piramid?
Dis na wan we fɔ si ɔmɔs pan ɛni it we yu fɔ de it. Difrɛn ɔganayzeshɔn dɛn dɔn mek difrɛn we dɛn smɔl fɔ dis piramid. Bɔt ɔl di piramid dɛn se yu fɔ it mɔ vɛjitebul, frut, ɔl gren, ɛn ɛkstra-vajin ɔliv ɔyl, ɛn nɔ fɔ it bɔku rɛd mit ɛn swit. Dis Mɛditarenian it pyramid difrɛn frɔm di Food Guide Pyramid, we di US gɔvmɛnt bin mek insay di 1990 dɛm.
Wetin na di rilayshɔn bitwin di we aw pɔsin de liv in layf ɛn di it we dɛn de it na di Mɛditarenian?
Fɔ mek yu go gɛt di bɛst pan di it dɛn we yu de it, tray dɛn tin ya:
Ɛksesaiz ɔltɛm, wit ɔda pipul dɛn if i pɔsibul.
Stɔp fɔ smok ɔ yuz tin dɛn we dɛn kin yuz fɔ smok ɔltogɛda.
Una kam togɛda wit yu fambul ɛn padi dɛn fɔ kuk ɛn it.
Yu fɔ gɛt di abit fɔ kuk na os pas fɔ it na do.
Ɛnitɛm we i pɔsibul, pik it dɛn we yu de it na yu eria ɛn we de insay di sizin.
Dis it kin bi vegetarian?
Yɛs, yu kin ebul. If yu na vegetarian, yu kin fala dis it izi wan bay we yu nɔ de it mit ɛn fish. Dɔn yu go gɛt fɔ gɛt yu prɔtin frɔm plant-based sɔs lɛk nɛt ɛn bins. Aks pɔsin we sabi bɔt it fɔ no mɔ bɔt dis.
Dis kin bi tin we nɔ gɛt gluten?
Yɛs. Yu kin mek rɛsipɛkt dɛn we nɔ gɛt gluten. Tɔk to pɔsin we sabi bɔt it bak bɔt dis ɛn gɛt ɛp fɔ mek di chenj dɛn we nid fɔ apin.
A nɔ kin yuz ɔliv ɔyl we dɛn kin yuz ɔltɛm instead ɔf ɛkstra vayjin ɔliv ɔyl (EVOO)?
I bɛtɛ fɔ yuz ɔliv ɔyl ɔltɛm instead ɔf sɛtyuret fat ɔyl lɛk pam ɔyl. Bɔt fɔ di bɛst bɛnifit, pik Ɛkstra Vɛjin Ɔliv Ɔyl (EVOO). Wan impɔtant tin fɔ no bifo yu bigin dis Mɛditarenian it na dat nɔto ɔl ɔliv ɔyl dɛn mek ikwal. Dis it spɛshal wan de kɔmɛnt fɔ yuz EVOO. Di rizin fɔ dis na in wɛlbɔdi fat ratio. Dat min se EVOO gɛt mɔ wɛlbɔdi (unsaturated) fat pas bad (saturated) fat. EVOO gɛt bɔku antiɔksidant dɛn bak.
Antiɔksidant de protɛkt yu sɛl dɛn frɔm damej, so dɛn de protɛkt yu at ɛn bren, ɛn ridyus inflamɛns na di bɔdi. Bikɔs di we aw dɛn kin mek ɔliv ɔyl ɔltɛm difrɛn, i nɔ gɛt bɔku pan dɛn antiɔksidant ya.
Insay di wɔl we bɔku pipul dɛn de it, i kin at fɔ fɛn di wan we fayn fɔ yu. Bɔt risach dɔn sho se di it we dɛn kin it na Mɛditarenian kin bɛnifit mɔ fɔ di wan dɛn we gɛt at sik. Apat frɔm we i de protɛkt di at, i kin ɛp fɔ mek wi nɔ gɛt bɔku ɔda sik dɛn ɛn kɔntrol am.
Fɔ dɔn, tin dɛn fɔ mɛmba (Take-Home Message) .
Jɔs lɛk ɛni it plan, i impɔtant fɔ tɔk to dɔktɔ ɔ pɔsin we sabi bɔt it bifo yu bigin. Dɛn kin ɛp yu fɔ mek shɔ se di plan rayt fɔ yu ɛn ɛp yu fɔ chenj if nid de. Dɔn bak, tɛl yu fambul ɛn padi dɛn bɔt yu nyu gol. Mek dɛn put an pan di pripia fɔ it ɛn it togɛda. We yu gɛt grup we de sɔpɔt yu, i kin izi fɔ stik to dis it fɔ lɔng tɛm. Mɛmba se dis nɔto fɔ it fɔ sɔm tɛm, bɔt na fɔ chenj to wɛlbɔdi layf! So, stat smɔl ɛn tray fɔ mek dis fayn it we gɛt fayn fayn it bi pat pan yu layf.
`Mediterranean Diet, Healthy It, At Health, Weight Management, Wɛlbɔdi Layf Stayl, Ɔliv Ɔyl, Nyutrishɔn

⚠️ Important: The medical articles and information on Nirogi Lanka are for general awareness only, and are by no means a substitute for professional medical advice, diagnosis, or treatment. For any medical problem you have, consult a qualified physician immediately.

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Nutrishɔn ɛn FɔdJune 8, 2025
Lɛ wi lan bɔt di Mɛditarenian Dayt fɔ gɛt wɛlbɔdi layf.
Dr. Priya SammaniMedical Verification
⏱ 13 min read
📋Table of Contents
1. Wetin na di Mɛditarenian Dayt?
2. Wetin na di bɛnifit dɛn we dis Mɛditarenian it de gi?
3. Us it dɛn de insay di Mɛditarenian it dɛn?
4. Gud tin dɛn fɔ it ɔltɛm:
5. Aw di saiz dɛn we dɛn kin it kin bi?
6. Aw fɔ pripia di it we dɛn kin it na Mɛditarenian?
7. Mɔnintɛm it
8. Lɔnch
9. Ivintɛm it
10. Snek dɛn we dɛn kin it
11. Us it dɛn nɔ fayn fɔ it pan di Mɛditarenian it?
12. Wetin na di Mɛditarenian Dayt piramid?
13. Wetin na di rilayshɔn bitwin di we aw pɔsin de liv in layf ɛn di it we dɛn de it na di Mɛditarenian?
14. Dis it kin bi vegetarian?
15. Dis kin bi tin we nɔ gɛt gluten?
16. A nɔ kin yuz ɔliv ɔyl we dɛn kin yuz ɔltɛm instead ɔf ɛkstra vayjin ɔliv ɔyl (EVOO)?
17. Fɔ dɔn, tin dɛn fɔ mɛmba (Take-Home Message) .
Yu dɔn ɛva yɛri bɔt di “ Mediterranean Diet”? Sɔntɛm di nem tan lɛk se i strenj smɔl to yu, ɔ sɔntɛm dɔktɔ tɛl yu bɔt am. Na tru tru wan rili simpul, swit, ɛn rili wɛlbɔdi it patɛn. I nɔ nid fɔ kɔl bɔku bɔku tin ɔ fɔ kɔnt di kalori. Wi go tɔk mɔ bɔt am tide?
Wetin na di Mɛditarenian Dayt?
Fɔ tɔk am simpul wan, dis it de pe atɛnshɔn pan it dɛn we dɛn mek wit plant ɛn fat dɛn we gɛt wɛlbɔdi. Tink bɔt am, i bays pan di we aw pipul dɛn na kɔntri dɛn we de rawnd di Mɛditarenian Si (e.g. Gris, Itali) bin it ia bifo. Na dis na wetin wi kin it na dis it:
Plɛnti vɛjitebul, frut, bins, lentil, chikip, ɛn nɛt de de. I fayn if yu kin it sɔm difrɛn kayn vɛjitebul ɛn frut dɛn we gɛt kɔlɔ ɛvride.
Wan gud amount of whole grains . Dat min tin dɛn lɛk brawn rays wit bran, bɔku wit, bred we dɛn mek wit mung bin flawa, ɛn pasta.
Extra Virgin Olive Oil (EVOO) na wan kayn fat we de bɛnifit di bɔdi. Wi go tɔk mɔ bɔt dis leta.
Fish, mɔ di fish dɛn we gɛt bɔku omega-3 fat asid, lɛk salmɔn, tuna, makrɛl, ɛn ɛring.
Modaret amount of natura chiz ɛn yogɔt.
Dɛn nɔ kin it rɛd mit smɔl, ɔ i kin lɛf smɔl fɔ lɛ dɛn nɔ it am atɔl. Bifo dat, dɛn kin pik tin dɛn lɛk chukchuk ɛn fish.
I bɛtɛ fɔ mek yu it smɔl ɔ nɔ it tin dɛn we gɛt shuga, drink dɛn we gɛt shuga, ɛn bɔta as yu ebul.
Sɔm pipul dɛn kin drink smɔl wayn wit dɛn it, bɔt if yu nɔ dɔn drink wayn yet, dis nɔto sɔntin we yu fɔ bigin fɔ du.
Risach pipul dɛm dɔn si se dis it de ridyus di risk fɔ gɛt at sik (Coronary Artery Disease – CAD). Tide, dɔktɔ dɛn kin se dɛn fɔ it dis it to pipul dɛn we de pan denja fɔ gɛt at sik ɔ fɔ kɔntrol ɔda wɛlbɔdi prɔblɛm dɛn.
I bɛtɛ fɔ mek yu aks pɔsin we sabi bɔt it fɔ ɛp yu fɔ mek dis it fit yu wɛlbɔdi, alɛji, ɛn wetin yu lɛk.
Wetin na di bɛnifit dɛn we dis Mɛditarenian it de gi?
Di bɛnifit dɛn we yu go gɛt frɔm dis it nɔto jɔs wan ɔ tu, bɔt bɔku!
I de ridyus di risk fɔ gɛt sik na di at ɛn di blɔd. Dat min se, i de ɛp fɔ ridyus di risk fɔ gɛt at atak ɛn strok.
I de ɛp yu fɔ gɛt wɛlbɔdi wet.
I de ɛp fɔ mek yu gɛt wɛlbɔdi blɔd shuga , blɔd prɛshɔn , ɛn kɔlɔstrel.
I de ridyus di risk fɔ gɛt mɛtabolik sindrom.
i de εp fכ mεnten bεlε fכ bεnεfit baktri dεm (gut microbiota) na di dijestiv sistεm, we rili imכtant fכ wi כvala hεlth.
I de ridyus di risk fɔ gɛt sɔm kayn kansa.
As wi de ol, di bren nɔ de wok fayn igen.
I de ɛp yu fɔ liv lɔng, wɛlbɔdi layf.
Imajin aw ɔl dɛn bɛnifit ya kin kam. Bɔku rizin dɛn de we mek dis it kin rili bɛnifit:
Limit di sɛtyuret fat ɛn trans fat. Pan ɔl we wi bɔdi nid sɔm sɛtyuret fat, if wi it am tumɔs, dat kin mek bad kɔlɔstrel (LDL kɔlɔstrel) bɔku. we dis LDL kכlestכl de bכku, fεt kin bכku na di at dεm (atherosclerosis) εn i kin mek yu gεt at sik. Trans fat nɔ gɛt ɛni bɛnifit fɔ wɛlbɔdi. Dɛn tu “bad” fat ya kin mek di bɔdi inflamɛns.
Ɛnkɔrej yu fɔ it fat we nɔ gɛt sɛtyuret, lɛk omega-3 fat asid. Dɛn tin ya kin ɛp fɔ mek yu gɛt wɛl bɔdi kɔlɔstrel, sɔpɔt yu bren wɛlbɔdi, ɛn fɔ ridyus di inflamɛns. Dɔn bak, it we gɛt bɔku ɔnsatyuret fat ɛn we nɔ gɛt bɔku sɛtyuret fat kin ɛp fɔ kɔntrol di blɔd shuga.
Limit sodium we nɔ bɔku. If yu it tin dɛn we gɛt bɔku sɔl (sɔdiɔm) i kin mek yu blɔd prɛshɔn go ɔp. Dis kin mek yu gɛt at atak ɛn strok.
Rifin kabɔhaydrɛt, ɔ shuga, nɔ bɔku. Dɛn it ya kin mek di blɔd shuga go ɔp kwik kwik wan. Dɛn kin gi smɔl nyutrishɔn valyu bak to di bɔdi, ɛn i kin lɛf smɔl fɔ lɛ dɛn nɔ gɛt fayv.
Fokus pan it dɛn we gɛt bɔku fayv ɛn antiɔksidant. Dɛn nyutriɛnt ya de ɛp fɔ ridyus di inflamɛns ɔlsay na di bɔdi. Fayba de ɛp fɔ muv dɔti tru di kɔlon ɛn i de ɛp fɔ mek di blɔd shuga lɛvɛl fayn. Antioksidant na tin dεm we de protεkt sεl dεm frכm fri radikal dεm εn protεkt frכm kansa.
Insay dis Mɛditarenian it, difrɛn tin dɛn kin kam togɛda fɔ ɛp wi bɔdi. Nɔto jɔs wan it ɔ wan tin we dɛn kin yuz fɔ mek di it kin briŋ ɔl dɛn bɛnifit dɛn ya. I tan lɛk kwaya. Pan ɔl we wan vɔys kin siŋ pat pan di siŋ, ɔlman in vɔys nid fɔ jɔyn togɛda fɔ yɛri di ful fayn fayn tin dɛn. Na so dis it de wok.
Us it dɛn de insay di Mɛditarenian it dɛn?
Wi don tok abaut am likl bifo. Dis it de ɛnkɔrej wi fɔ it mɔ pan sɔm it dɛn (lɛk vɛjitebul, frut, ɛn ɔl gren) ɛn nɔ it ɔda it dɛn . We yu dɔn rɛdi fɔ go na di stoa, sɔntɛm yu go de wɔnda wetin fɔ bay. Na sɔm ɛgzampul dɛn ya:
Gud tin dɛn fɔ it ɔltɛm:
Vɛjitebul: Ɛnitin lɛk spinach, kale, spinach, okra, pɔmpin, karɔt, bit, tomato, kɔkumba, kabij, kɔliflawa, brɔkoli.
Frut: Ɛnitin we yu lɛk, lɛk banana, mango, papaya, painiapul, ɔrɛnj, grep, bɛri. It sizin frut dɛn if i pɔsibul.
Nat: Chikpis, lentil, grɛn bins, pis, bins. Nat (we nɔ gɛt sɔl) lɛk amɔnd, kash, ɛn walnut.
Wul grens: brawn rays, ɔts, bali, malet, ɔl wit bred, pasta.
Fish ɛn sifud: Salmon, tuna, makrɛl, ɛring, shrimps, squid, ɛn ɔda tin dɛn I bɛtɛ fɔ it dɛn tu tɛm insay di wik.
Chikin: I nɔ gɛt skin, i kuk wit smɔl ɔyl.
Eg: bɔku tɛm insay di wik.
Di it dɛn we dɛn kin mek wit milk: yogɔt (espɛshali Grik yogɔt), chiz (in mɔdareshɔn).
Ɛrb ɛn spays: Tin dɛn lɛk galik, jinja, tumara, sinamɔn, kɔriandr, kumin, ɛn kari de mek yu gɛt flawa ɛn gud tin.
Fat dɛn we gɛt wɛlbɔdi:Ekstra vayjin ɔliv ɔyl, avokado, ɔliv, nɛt.
Aw di saiz dɛn we dɛn kin it kin bi?
Fɔ ful yu plet wit it dɛn we gɛt fayn fayn tin dɛn fɔ du na fayn tin fɔ bigin. Bɔt ɔmɔs yu fɔ it? I bɛtɛ fɔ tɔk to pɔsin we sabi bɔt it fɔ advays we go fayn fɔ yu. Bɔt fɔ gi yu wan jenɛral aidia, dis na wan kwik gayd:
Vɛjitebul: At le 2.5 kɔp fɔ wan de (tink, at le tu kayn vɛjitebul wan it).
Frut: At least 2 pies fo wan de.
Wכl grens: lεk 170-200 gram pan de (e.g. 1 kכp rays, 2 slais bred).
Protein (fish, chukchuk, bins): Na lɛk 150-200 gram fɔ wan de.
di it dεm we dεn kin it wit milk: 2-3 kכp dεm fכ wan de (e.g., wan yogכt, wan glas milk).
Ɔliv ɔyl: 2-4 tebul spɔnj fɔ wan de.
Aw fɔ pripia di it we dɛn kin it na Mɛditarenian?
Bifo yu mek ɛni big chenj pan yu it ɔ bigin fɔ it nyu plan fɔ it, i impɔtant fɔ tɔk to yu praymari kia dɔktɔ (PCP) ɔ pɔsin we sabi bɔt it. Dɛn kin ɛp yu fɔ mek ajɔstmɛnt dɛn bay aw yu gɛt wɛlbɔdi ɛn ɛp yu fɔ mek di chenj dɛn we yu nid. Dɛn kin ebul fɔ gi yu rɛsipɛkt dɛn bak we yu kin mek na os. Jɛnɛral wan, we yu de tink bɔt it, stik to sɔm tin dɛn we yu sabi, we izi fɔ mek fɔ it brɛf, lanch, dina, ɛn snek. Di mɔ difrɛn difrɛn tin dɛn, na di mɔ i go fayn. Nɔ bost wit di sem it dɛn. Bɔt gud tin na dat, di it we dɛn kin it na di Mɛditarenian de gi bɔku ples fɔ tray fɔ no mɔ. Na sɔm ɛgzampul dɛn ya:
Mɔnintɛm it
Wan fayn fayn brɛf fɔ stat di de:
Oats we dɛn kɔt wit stɛl wit fresh bɛri ɛn grɔn flaks sid.
Wan slais fɔ krɔsti bred wit nat bɔta ɛn wan nutritious smoothie.
Grik yogɔt wit frut ɛn walnut.
Wan eg wayt ɔmɛlet wit fresh, sizin vɛjitebul dɛn.
Lɔnch
Gɛt it ɛn ɛnaji insay di de:
Wan pasta salad we dɛn mek wit ɔl gren wit bɔku bɔku fresh vɛjitebul dɛn.
Wan rosti portobello sandwich ɛn wan kɔp we gɛt fayn fayn vegjetabul sup.
Wan quinoa ɛn salmon salad.
Sɔm lanch dɛn kin izi fɔ tek we yu de go if yu pripia dɛn di de bifo.
Ivintɛm it
Ɛnd di de wit wan it we gɛt fayn fayn tin dɛn fɔ it:
Salmon wit mango salsa.
Kod wit lentil.
Roast chicken wit less oil, top wit cannellini bins.
Savory chikpi ɛn spinach “pankɛk fɔ dina”.
Wan blak bin bɔrga wit krispi bɔn ɛn rosti bitrut.
Wan pizza we de ɛp yu at.
Fɔ ad mɔ nyutriɛnt ɛn kɔlɔ, mek sɔntin lɛk kɔkumba salad, ɔ ɔrɛnj, fɛnɛl, ɛn mint salad. Simply toss som miks grin wit wan nutritious Mediterranean dresin.
Snek dɛn we dɛn kin it
I izi fɔ grap we yu angri we yu dɔn sheb am ɛn pripia am bifo tɛm:
Wan anful nɛt ɛn sid (we nɔ gɛt sɔl ɔ we nɔ gɛt sɔl).
Fresh frut (if i pɔsibul, ɛnitin we de insay sizin na yu eria).
Grik yogɔt we nɔ gɛt fat ɛn wan pat pan dak chɔklɛt (at le 70% kakao).
Whol-grain krak krak wit hummus.
Raw vegjetabul, wit wan Grik yogɔt dip we nɔ gɛt fat.
Us it dɛn nɔ fayn fɔ it pan di Mɛditarenian it?
No strikt lɔ nɔ de pan dis it we se "yu nɔ go ebul fɔ it dɛn tin ya". Bɔt dɛn de ɛnkɔrej wi fɔ stɔp sɔm it dɛn as wi ebul. Na sɔm tin dɛn we yu fɔ ridyus as mɔ as yu ebul:
Ɛni it we dɛn ad shuga: tin dɛn we dɛn dɔn bek, ayskrim, ivin sɔm granola ba dɛn.
Ɛni drink we dɛn ad shuga: frut jus, soda.
Bia ɛn rɔm.
Fɔd dɛn we gɛt bɔku sodium (sɔl) ɔ sɛtyuret fat.
Rifayn kabɔhaydrɛt: wayt bred, wayt rays.
Fɔd dɛn we dɛn dɔn prosɛs fayn fayn wan: Sɔm kayn chiz.
Mit we gɛt fat ɔ we dɛn dɔn prosɛs: lɛk sosish ɛn bekin.
Wetin na di Mɛditarenian Dayt piramid?
Dis na wan we fɔ si ɔmɔs pan ɛni it we yu fɔ de it. Difrɛn ɔganayzeshɔn dɛn dɔn mek difrɛn we dɛn smɔl fɔ dis piramid. Bɔt ɔl di piramid dɛn se yu fɔ it mɔ vɛjitebul, frut, ɔl gren, ɛn ɛkstra-vajin ɔliv ɔyl, ɛn nɔ fɔ it bɔku rɛd mit ɛn swit. Dis Mɛditarenian it pyramid difrɛn frɔm di Food Guide Pyramid, we di US gɔvmɛnt bin mek insay di 1990 dɛm.
Wetin na di rilayshɔn bitwin di we aw pɔsin de liv in layf ɛn di it we dɛn de it na di Mɛditarenian?
Fɔ mek yu go gɛt di bɛst pan di it dɛn we yu de it, tray dɛn tin ya:
Ɛksesaiz ɔltɛm, wit ɔda pipul dɛn if i pɔsibul.
Stɔp fɔ smok ɔ yuz tin dɛn we dɛn kin yuz fɔ smok ɔltogɛda.
Una kam togɛda wit yu fambul ɛn padi dɛn fɔ kuk ɛn it.
Yu fɔ gɛt di abit fɔ kuk na os pas fɔ it na do.
Ɛnitɛm we i pɔsibul, pik it dɛn we yu de it na yu eria ɛn we de insay di sizin.
Dis it kin bi vegetarian?
Yɛs, yu kin ebul. If yu na vegetarian, yu kin fala dis it izi wan bay we yu nɔ de it mit ɛn fish. Dɔn yu go gɛt fɔ gɛt yu prɔtin frɔm plant-based sɔs lɛk nɛt ɛn bins. Aks pɔsin we sabi bɔt it fɔ no mɔ bɔt dis.
Dis kin bi tin we nɔ gɛt gluten?
Yɛs. Yu kin mek rɛsipɛkt dɛn we nɔ gɛt gluten. Tɔk to pɔsin we sabi bɔt it bak bɔt dis ɛn gɛt ɛp fɔ mek di chenj dɛn we nid fɔ apin.
A nɔ kin yuz ɔliv ɔyl we dɛn kin yuz ɔltɛm instead ɔf ɛkstra vayjin ɔliv ɔyl (EVOO)?
I bɛtɛ fɔ yuz ɔliv ɔyl ɔltɛm instead ɔf sɛtyuret fat ɔyl lɛk pam ɔyl. Bɔt fɔ di bɛst bɛnifit, pik Ɛkstra Vɛjin Ɔliv Ɔyl (EVOO). Wan impɔtant tin fɔ no bifo yu bigin dis Mɛditarenian it na dat nɔto ɔl ɔliv ɔyl dɛn mek ikwal. Dis it spɛshal wan de kɔmɛnt fɔ yuz EVOO. Di rizin fɔ dis na in wɛlbɔdi fat ratio. Dat min se EVOO gɛt mɔ wɛlbɔdi (unsaturated) fat pas bad (saturated) fat. EVOO gɛt bɔku antiɔksidant dɛn bak.
Antiɔksidant de protɛkt yu sɛl dɛn frɔm damej, so dɛn de protɛkt yu at ɛn bren, ɛn ridyus inflamɛns na di bɔdi. Bikɔs di we aw dɛn kin mek ɔliv ɔyl ɔltɛm difrɛn, i nɔ gɛt bɔku pan dɛn antiɔksidant ya.
Insay di wɔl we bɔku pipul dɛn de it, i kin at fɔ fɛn di wan we fayn fɔ yu. Bɔt risach dɔn sho se di it we dɛn kin it na Mɛditarenian kin bɛnifit mɔ fɔ di wan dɛn we gɛt at sik. Apat frɔm we i de protɛkt di at, i kin ɛp fɔ mek wi nɔ gɛt bɔku ɔda sik dɛn ɛn kɔntrol am.
Fɔ dɔn, tin dɛn fɔ mɛmba (Take-Home Message) .
Jɔs lɛk ɛni it plan, i impɔtant fɔ tɔk to dɔktɔ ɔ pɔsin we sabi bɔt it bifo yu bigin. Dɛn kin ɛp yu fɔ mek shɔ se di plan rayt fɔ yu ɛn ɛp yu fɔ chenj if nid de. Dɔn bak, tɛl yu fambul ɛn padi dɛn bɔt yu nyu gol. Mek dɛn put an pan di pripia fɔ it ɛn it togɛda. We yu gɛt grup we de sɔpɔt yu, i kin izi fɔ stik to dis it fɔ lɔng tɛm. Mɛmba se dis nɔto fɔ it fɔ sɔm tɛm, bɔt na fɔ chenj to wɛlbɔdi layf! So, stat smɔl ɛn tray fɔ mek dis fayn it we gɛt fayn fayn it bi pat pan yu layf.
`Mediterranean Diet, Healthy It, At Health, Weight Management, Wɛlbɔdi Layf Stayl, Ɔliv Ɔyl, Nyutrishɔn
⚠️ Important: The medical articles and information on Nirogi Lanka are for general awareness only, and are by no means a substitute for professional medical advice, diagnosis, or treatment. For any medical problem you have, consult a qualified physician immediately.
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