Wi ɔl want fɔ liv fayn layf ɛn gladi at. Di bɛst ɛn izi we fɔ du dat na fɔ it tin dɛn we balans ɛn we gɛt fayn fayn tin dɛn fɔ it. Yu don yehri di nem ‘Mediterranean Diet’ bifo? Sɔntɛm na frɔm dɔktɔ, ɔ frɔm wan TV program. Na wan rili simpul, fayn it we pipul dɛn lɛk ɔlsay na di wɔl, we gɛt wɛlbɔdi, we fayn fɔ di at, ɛn we fɔ liv lɔng layf. So, lɛ wi tɔk bɔt ɔltin ditayli tide.
Wetin na di Mɛditarenian Dayt?
Fɔ tɔk am simpul wan, dis nɔto strikt it ɔ restrictive it plan. Na layf we pipul dɛn na kɔntri dɛn we de rawnd di Mɛditarenian Si, mɔ na Gris ɛn di sawt pat na Itali kin fala. I nɔ jɔs de bɔt it, bɔt i de du ɛksɛsayz ɛvride ɛn ɛnjɔy fɔ it wit ɔda pipul dɛn.
Di tin we impɔtant pas ɔl bɔt dis it na dat i de put it dɛn we dɛn mek wit plant fɔs . Dat min se:
- It bɔku fresh vɛjitebul ɛn frut dɛn.
- It ful gren ɛn ligɛm (bins, lentil).
- Dɛn kin yuz ɔyl dɛn mɔ we de mek pɔsin gɛt wɛlbɔdi, mɔ ɔliv ɔyl .
- It di it dɛn we gɛt milk (chiz, yogɔt) ɛn tin dɛn lɛk chukchuk ɛn fish insay mɔdareshɔn.
- Limit yu it fɔ rɛd mit ɛn dɛzat dɛn we gɛt shuga.
Imajin, dis tan lɛk tradishɔnal vilej it. I tan lɛk se yu de it rays wit sɔm vɛjitebul, wan sayd dish we gɛt dal, wan kokonat sambol, ɛn wan pis fish. Na di sem tin kin apin ya, bɔt di tin dɛn we dɛn kin yuz fɔ kuk ɛn di we aw dɛn kin kuk difrɛn smɔl.
Aw dis it de bɛnifit wi bɔdi?
Nɔto fɔ natin dis it dɔn gɛt dis kayn pɔpulɛshɔn ɔlsay na di wɔl. Bɔku sayɛns stɔdi dɛn dɔn sho se i de bɛnifit pɔsin in wɛlbɔdi . Bɔku men rizin dɛn de we mek i fayn fɔ wi bɔdi.
Di men bɛnifit dɛn we i kin gɛt na:
- I de ridyus di risk fɔ gɛt sik dɛn lɛk at sik ɛn strok.
- I de ɛp fɔ mek yu gɛt wɛlbɔdi bɔdi wet.
- I de ɛp fɔ kɔntrol di blɔd shuga, blɔd prɛshɔn, ɛn kɔlɔstrel.
- I de ridyus di risk fɔ gɛt dayabitis ɛn mɛtabolik sindrom.
- I de impruv di dijestiv sistεm hεlth (gut maykrobayom).
- I kin mek yu nɔ gɛt sɔm kayn kansa.
- I de ɛp fɔ mek yu bren wok fayn as yu de ol.
- I de ɛp yu fɔ liv lɔng ɛn gɛt wɛlbɔdi.
di rizin fכ dεn bεnεfit ya na biכs dis it de riples di sεtyuret fεt dεm we nכ hεlth εn trans fεt wit hεlty כnsatyuret fεt lεk omega-3. I de stɔp sɔl ɛn rifin shuga bak ɛn i de put it dɛn we gɛt fayv, antiɔksidant, ɛn impɔtant tin dɛn fɔs.
Okay, so aw a go stat dis?
Fɔ bigin nɔ at lɛk aw yu go tink. Yu nɔ nid fɔ chenj ɔltin wan tɛm. Yu kin yus to am smɔl smɔl bay we yu mek smɔl chenj dɛn. Na sɔm simpul tin dɛn we yu kin tray fɔ du:
- Swich to ɔliv ɔyl: Start fɔ yuz ɔliv ɔyl instead fɔ yuz bɔta, majarin, ɔ ɔda ɔyl dɛn na yu kuk ɛn salad.
- Chenj yu snek: Bifo yu it tin dɛn lɛk biskit ɛn kek, tray fɔ it nɛt, ɔliv, ɔ wan frut.
- Pik ɔl grens: Pik ɔl gren bred instead fɔ wayt bred. Bifo yu it wayt rays, ad brawn rays, bali, ɛn chikip we gɛt bɔku bran to yu it.
- It mɔ vɛjitebul ɛn salad: Ad ɔda vɛjitebul ɔ salad to yu men it.
- Ligim insted of mit: Stɔp fɔ it mit tu ɔ tri dez insay di wik ɛn it sɔntin lɛk lentil, chikip, ɔ grɛn bins insted.
- Nɔ drink tin dɛn we gɛt shuga: Gɛt di abit fɔ drink klin wata instead fɔ drink swit drink ɛn kɔdial.
- Frut fɔ dɛzat: It fresh frut instead ɔf dɛzat we gɛt shuga.
Di tin we impɔtant pas ɔl: Bifo yu mek ɛni big chenj na yu it, i impɔtant fɔ tɔk to yu famili dɔktɔ ɔ dɔktɔ fɔ advays, mɔ if yu gɛt dayabitis, ay blɔd prɛshɔn, kidni sik, ɔ ɛni ɔda sik.
Fɔd dɛn we fayn fɔ it ɛn it dɛn we nɔ fɔ it
Fɔ mek i izi fɔ yu, lɛ wi luk di men it dɛn we de insay dis it ɛn di tin dɛn we nid fɔ stɔp na tebul lɛk dis.
| Tin dɛn fɔ it mɔ pan | Tin dɛn we yu fɔ stɔp ɔ avɔyd |
|---|---|
| Vɛjitebul: Ɛni kayn vɛjitebul, lɛk tomato, kɔkumba, bit, kabij, spinach, brɔkoli, ɛn pɔmpin. | Rɛd mit: bif, bɔd, got mit, ɛn ɔda tin dɛn. |
| Frut: Ɛni kayn frut, lɛk apul, ɔrɛnj, avokado, greps, watamɛlɔn, fig, ɛn ɔda tin dɛn. | Fɔd dɛn we dɛn dɔn prosɛs: sosish, mitbɔl, it dɛn we dɛn pak. |
| Ɔl gren: rɛd rays wit bran, bali, ɔts, ful gren bred ɛn pasta. | Fɔd dɛn we gɛt bɔku shuga: Drink dɛn we dɛn dɔn swit, kek, biskit, ayskrim, yogɔt we dɛn dɔn swit. |
| Ligim: lentil, chikip, grɛn bins, kidni bins. | Rifayn grens: Wait bred, wayt rays, ɛn it dɛn we dɛn mek wit bred flawa. |
| Nat ɛn sid: amɔnd, kash, walnut, flaks sid. | Ɔyl dɛn we nɔ fayn: bɔta, majarin, pam ɔyl. |
| Fish ɛn sifud: salmɔn, tuna, makrɛl, ɛring, shrimps. | |
| Chikin ɛn eg: Na mɔdareshɔn. |
Wetin na di bɛnifit ɛn bad tin dɛn we dis it gɛt?
Jɔs lɛk ɛnitin, dis it kin gɛt in bɛnifit ɛn smɔl prɔblɛm dɛn.
Di gud tin dɛn we pɔsin kin du
- Fleksibul: Dis nɔto strikt it. Yu gɛt fridɔm fɔ pik di it dɛn we gɛt wɛlbɔdi we yu lɛk. Ivin vegetarian ɛn vegans kin adap dis.
- Di bɛnifit dɛn we dɛn dɔn pruv fɔ gɛt wɛlbɔdi: Strɔng pruf de fɔ se i fayn fɔ bɔku tin dɛn, lɛk at wɛlbɔdi, fɔ kɔntrol dayabitis, ɛn fɔ liv lɔng.
- I fayn fɔ it: Dis nɔto we fɔ it tin dɛn we nɔ gɛt wan bɔt ɛn we dɛn dɔn bɔy. Di it kin rili te bikɔs ɔf ɔliv ɔyl, spays, ɛn fresh tin dɛn we dɛn kin yuz fɔ mek it.
Smɔl smɔl prɔblɛm dɛn we pɔsin fɔ gɛt (Kɔns) .
- Fɔ go na di stoa bɔku tɛm: Yu go nid fɔ go na di stoa bɔku tɛm insay di wik bikɔs bɔku tɛm yu fɔ bay fresh vɛjitebul ɛn frut dɛn.
- Di kɔst: Sɔntɛnde, tin dɛn lɛk fresh it, ɔliv ɔyl, ɛn nɛt kin dia smɔl pas di it we dɛn kin it ɔltɛm.
- Ayɔn we nɔ de: Bikɔs we yu it rɛd mit, dat kin mek yu nɔ it bɔku ayɔn, i impɔtant fɔ tek tɛm wit di ayɔn we yu bɔdi de gɛt. Wan sɔlv fɔ dis na fɔ ad mɔ plant it dɛn we gɛt ayɛn lɛk spinach, lentil, ɛn chikip.
- Kalsiɔm: If yu de it smɔl dairy prodakt, yu fɔ tink bak bɔt di kalsiɔm we yu nid. Yu kin ad tin dɛn lɛk grɛn vɛjitebul ɛn amɔnd to yu it.
Dɛn tin ya nɔto big prɔblɛm. If yu plan gud gud wan, i kin rili izi fɔ mek yu ebul fɔ win dɛn prɔblɛm dɛn ya.
Mɛsej we dɛn kin kɛr go na os
- Di Mɛditarenian it nɔto ‘diet’ wit strikt lɔ, na wɛlbɔdi, gladi layf.
- Mek it dɛn we dɛn mek wit plant, we min fresh vɛjitebul, frut, ɔl gren, ɛn ligɛm, na di men tin we yu de it.
- Pik ɔliv ɔyl we gɛt wɛlbɔdi as yu men ɔyl.
- Nɔ it tin dɛn we dɛn dɔn prosɛs, it dɛn we gɛt shuga, ɛn ɔyl dɛn we nɔ fayn fɔ yu as yu ebul.
- I impɔtant fɔ tɔk to yu dɔktɔ fɔ advays bifo yu chenj ɛni big chenj pan yu it, mɔ if yu gɛt ɔda sik dɛn we yu de it.
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