Kodi Zakudya za ku Mediterranean ndi chiyani?
Mwachidule, chakudyachi chimayang'ana kwambiri zakudya zochokera ku zomera ndi mafuta abwino. Taganizirani izi, zimadalira momwe anthu m'mayiko ozungulira Nyanja ya Mediterranean (monga Greece, Italy) ankadyera zaka zapitazo. Nazi zomwe nthawi zambiri timadya mu chakudyachi:- Pali ndiwo zamasamba zambiri, zipatso, nyemba, mphodza, nandolo, ndi mtedza. Zingakhale bwino ngati mungadye mitundu yosiyanasiyana ya ndiwo zamasamba ndi zipatso zamitundu yosiyanasiyana patsiku.
- Kuchuluka kwa tirigu wonse . Izi zikutanthauza zinthu monga mpunga wofiirira wokhala ndi chimanga, buckwheat, buledi wopangidwa kuchokera ku ufa wa nyemba za mung, ndi pasitala.
- Mafuta a Maolivi Owonjezera (EVOO) ndi mtundu wa mafuta omwe ndi opindulitsa m'thupi. Tidzakambirana za izi mwatsatanetsatane pambuyo pake.
- Nsomba, makamaka nsomba zokhala ndi mafuta ambiri a omega-3 , monga salimoni, tuna, mackerel, ndi herring.
- Tchizi chachilengedwe ndi yogurt wochepa.
- Nyama yofiira imadyedwa pang'ono kwambiri, kapena pafupifupi sidyedwa konse. M'malo mwake, zinthu monga nkhuku ndi nsomba zimasankhidwa.
- Ndi bwino kudya zakudya zokhala ndi shuga pang'ono kapena osadya konse, zakumwa zokhala ndi shuga, ndi batala momwe mungathere.
- Anthu ena amamwa vinyo pang'ono pa chakudya chawo, koma ngati simunamwe kale vinyo, simuyenera kuyamba kuchita izi.
Ndi bwino kupempha thandizo kwa katswiri wa zakudya kuti akupatseni zakudya zomwe zikugwirizana ndi thanzi lanu, ziwengo, komanso zomwe mumakonda.
Kodi ubwino wa zakudya za ku Mediterranean izi ndi wotani?
Ubwino womwe mumapeza kuchokera ku zakudya izi si umodzi kapena iwiri yokha, koma ndi wambiri!- Zimachepetsa chiopsezo chotenga matenda a mtima ndi mitsempha yamagazi. Izi zikutanthauza kuti zimathandiza kuchepetsa chiopsezo cha matenda a mtima ndi sitiroko.
- Zimakuthandizani kuti mukhale ndi kulemera koyenera.
- Zimathandiza kusunga shuga m'magazi, kuthamanga kwa magazi , ndi cholesterol m'magazi.
- Amachepetsa chiopsezo cha matenda a metabolic syndrome.
- Zimathandiza kusunga bwino mabakiteriya opindulitsa (m'mimba microbiota) m'thupi, zomwe ndizofunikira kwambiri pa thanzi lathu lonse.
- Amachepetsa chiopsezo chotenga mitundu ina ya khansa.
- Pamene tikukalamba, ntchito ya ubongo imachepa.
- Zimakuthandizani kukhala ndi moyo wautali komanso wathanzi.
- Chepetsani mafuta okhuta ndi mafuta osinthika. Ngakhale kuti matupi athu amafunikira mafuta okhuta, ochulukirapo amatha kuwonjezera cholesterol yoyipa (LDL cholesterol). Pamene cholesterol iyi ya LDL ikuwonjezeka, mafuta amatha kusonkhana m'mitsempha yamagazi (atherosclerosis) ndikuyambitsa matenda a mtima. Mafuta osinthika alibe phindu pa thanzi. Mafuta onse "oyipa" awa angayambitse kutupa m'thupi.
- Limbikitsani mafuta osakhuta, monga omega-3 fatty acids. Izi zimathandiza kusunga cholesterol yokwanira, zimathandiza ubongo kukhala wathanzi, komanso kuchepetsa kutupa. Komanso, kudya zakudya zokhala ndi mafuta osakhuta ambiri komanso mafuta ochepa osakhuta kungathandize kuchepetsa shuga m'magazi.
- Chepetsani sodium. Kudya zakudya zokhala ndi mchere wambiri (sodium) kungapangitse kuti magazi azithamanga kwambiri. Izi zimawonjezera chiopsezo cha matenda a mtima ndi sitiroko.
- Zakudya zokonzedwa bwino, kapena shuga, zimakhala zochepa. Zakudya zimenezi zimapangitsa kuti shuga m'magazi akwere mofulumira. Sizipatsanso thanzi labwino m'thupi, ndipo zimakhala ndi ulusi wochepa kapena wopanda ulusi.
- Yang'anani kwambiri zakudya zokhala ndi ulusi wambiri ndi ma antioxidants. Zakudya zimenezi zimathandiza kuchepetsa kutupa m'thupi lonse. Ulusi umathandiza kusuntha zinyalala m'matumbo ndipo umathandiza kukhala ndi shuga wabwino m'magazi. Ma antioxidants ndi zinthu zomwe zimateteza maselo ku ma free radicals komanso kuteteza khansa.
Ndi zakudya ziti zomwe zili mu zakudya za ku Mediterranean?
Takambiranapo kale za izi. Zakudya zimenezi zimatilimbikitsa kudya zakudya zina (monga ndiwo zamasamba, zipatso, ndi tirigu wonse) komanso kuchepetsa zakudya zina . Mukakonzeka kupita kusitolo, mwina mumadzifunsa kuti mugule chiyani. Nazi zitsanzo zingapo:Zakudya zabwino zoti muzidya nthawi zonse:
- Ndiwo zamasamba: Chilichonse monga sipinachi, kale, sipinachi, okra, dzungu, kaloti, beets, tomato, nkhaka, kabichi, kolifulawa, broccoli.
- Zipatso: Chilichonse chomwe mungakonde, monga nthochi, mango, mapapaya, chinanazi, malalanje, mapeyala, zipatso. Idyani zipatso za nyengo ngati n'kotheka.
- Mtedza: Nandolo, nyemba zobiriwira, nandolo, nyemba. Mtedza (wopanda mchere) monga amondi, cashews, ndi walnuts.
- Mbewu zonse: mpunga wofiirira, oats, barele, mapira, buledi wa tirigu wonse, pasitala.
- Nsomba ndi nsomba zam'madzi: Salimoni, tuna, mackerel, herring, shrimp, squid, ndi zina zotero. Ndi bwino kuzidya osachepera kawiri pa sabata.
- Nkhuku: Yopanda khungu, yophikidwa ndi mafuta ochepa.
- Mazira: kangapo pa sabata.
- Zakudya za mkaka: yogurt (makamaka Greek yogurt), tchizi (moyenera).
- Zitsamba ndi zonunkhira: Zinthu monga adyo, ginger, turmeric, sinamoni, coriander, cumin, ndi curry zimawonjezera kukoma ndi ubwino.
- Mafuta abwino:Mafuta a azitona owonjezera, ma avocado, maolivi, mtedza.
Kodi kukula kwa chakudya kuli bwanji?
Kudzaza mbale yanu ndi zakudya zopatsa thanzi ndi chiyambi chabwino. Koma kodi muyenera kudya zakudya zochuluka bwanji? Ndi bwino kulankhula ndi katswiri wa zakudya kuti akupatseni upangiri woyenera. Koma kuti tikupatseni lingaliro, nayi malangizo achidule:- Ndiwo zamasamba: Osachepera makapu 2.5 patsiku (taganizirani, mitundu iwiri ya ndiwo zamasamba pa chakudya chimodzi).
- Zipatso: Osachepera zidutswa ziwiri patsiku.
- Tirigu wathunthu: pafupifupi magalamu 170-200 patsiku (monga kapu imodzi ya mpunga, zidutswa ziwiri za buledi).
- Mapuloteni (nsomba, nkhuku, nyemba): Pafupifupi magalamu 150-200 patsiku.
- Zakudya za mkaka: makapu 2-3 patsiku (monga yogati imodzi, galasi limodzi la mkaka).
- Mafuta a azitona: supuni 2-4 patsiku.
Kodi mungakonzekere bwanji zakudya za ku Mediterranean?
Musanasinthe zakudya zanu zazikulu kapena kuyamba dongosolo latsopano lodyera, ndikofunikira kulankhula ndi dokotala wanu wamkulu (PCP) kapena katswiri wazakudya. Angakuthandizeni kusintha malinga ndi thanzi lanu ndikukuthandizani kusintha kofunikira. Angakupatseninso maphikidwe omwe mungapange kunyumba. Kawirikawiri, mukaganizira za chakudya, tsatirani njira zingapo zodziwika bwino komanso zosavuta kupanga pa chakudya cham'mawa, chamasana, chamadzulo, ndi zokhwasula-khwasula. Mitundu yosiyanasiyana ikakhala yabwino kwambiri. Musatope ndi zakudya zomwezo. Mwamwayi, zakudya za ku Mediterranean zimapereka malo ambiri oyesera. Nazi zitsanzo zina:Chakudya cham'mawa
Chakudya cham'mawa chokoma kwambiri poyambira tsiku:- Ma oat odulidwa ndi chitsulo ndi zipatso zatsopano ndi mbewu za flaxseed zophwanyidwa.
- Chidutswa cha buledi wokhuthala ndi batala wa mtedza ndi smoothie yopatsa thanzi.
- Yogati yachi Greek yokhala ndi zipatso ndi mtedza.
- Omelet yoyera dzira yokhala ndi ndiwo zamasamba zatsopano, zanyengo.
Chakudya chamasana
Pezani zakudya ndi mphamvu masana:- Saladi ya pasitala ya tirigu wonse yokhala ndi ndiwo zamasamba zatsopano zambiri.
- Sandwichi yokazinga ya portobello ndi kapu ya supu ya ndiwo zamasamba zopatsa thanzi.
- Saladi ya quinoa ndi salimoni.
Chakudya chamasana china chingatengedwe mosavuta ngati mutachikonzekera tsiku lisanafike.
Chakudya chamadzulo
Malizitsani tsikulo ndi chakudya chopatsa thanzi komanso chokoma:- Salmoni ndi salsa ya mango.
- Nsomba ya Cod yokhala ndi lentils.
- Nkhuku yokazinga yokhala ndi mafuta ochepa, pamwamba pake pali nyemba za cannellini.
- Ma pancake okoma a nandolo ndi sipinachi "a chakudya chamadzulo".
- Burger ya nyemba zakuda yokhala ndi ma buns ophwanyika ndi beetroot yokazinga.
- Pizza yopatsa thanzi la mtima.
Kuti muwonjezere zakudya ndi utoto, pangani chinthu monga saladi ya nkhaka, kapena saladi ya lalanje, fennel, ndi timbewu ta ...
Zokhwasula-khwasula
N'zosavuta kutenga ngati muli ndi njala ngati mwagawa chakudyacho ndi kuchikonzekera pasadakhale:- Mtedza ndi mbewu zochepa (zopanda mchere wambiri kapena zopanda mchere).
- Zipatso zatsopano (ngati n'kotheka, zilizonse zomwe zili mu nyengo yanu).
- Yogati yachi Greek yopanda mafuta ndi chidutswa cha chokoleti chakuda (osachepera 70% koko).
- Ma cracker a tirigu wonse ndi hummus.
- Ndiwo zamasamba zosaphika, zokhala ndi yogurt yachi Greek yopanda mafuta.
Ndi zakudya ziti zomwe sizili bwino kudya pa zakudya za ku Mediterranean?
Palibe malamulo okhwima pa zakudya izi omwe amati "simungadye zinthuzi". Komabe, tikulimbikitsidwa kuchepetsa zakudya zina momwe tingathere. Nazi zinthu zina zomwe mungachepetse momwe mungathere:- Chakudya chilichonse chokhala ndi shuga wowonjezera: zakudya zophikidwa, ayisikilimu, ngakhale mipiringidzo ya granola.
- Chakumwa chilichonse chokhala ndi shuga wowonjezera: madzi a zipatso, soda.
- Mowa ndi mowa.
- Zakudya zokhala ndi sodium wambiri (mchere) kapena mafuta okhuta.
- Zakudya zokonzedwa bwino: buledi woyera, mpunga woyera.
- Zakudya zokonzedwa bwino: Mitundu ina ya tchizi.
- Nyama zonenepa kapena zokonzedwa: monga soseji ndi nyama yankhumba.
Kodi piramidi ya Mediterranean Diet ndi chiyani?
Iyi ndi njira imodzi yowonera kuchuluka kwa chakudya chilichonse chomwe muyenera kudya. Mabungwe osiyanasiyana apanga mitundu yosiyana pang'ono ya piramidi iyi. Koma mapiramidi onse amalimbikitsa kudya ndiwo zamasamba zambiri, zipatso, tirigu wonse, ndi mafuta a azitona osapitirira ana, komanso kuchepetsa nyama yofiira ndi maswiti. Piramidi iyi ya chakudya cha ku Mediterranean ndi yosiyana ndi Piramidi ya Food Guide, yomwe idapangidwa ndi boma la US m'zaka za m'ma 1990.Kodi pali mgwirizano wotani pakati pa moyo ndi zakudya za ku Mediterranean?
Kuti mupindule kwambiri ndi zakudya zanu, yesani izi:- Chitani masewera olimbitsa thupi nthawi zonse, pamodzi ndi ena ngati n'kotheka.
- Siyani kusuta fodya kapena kugwiritsa ntchito fodya kwathunthu.
- Khalani pamodzi ndi achibale ndi abwenzi kuti muphike ndi kudya.
- Khalani ndi chizolowezi chophika kunyumba m'malo modyera kunja.
- Ngati n'kotheka, sankhani zakudya zochokera kwanuko zomwe zikupezeka m'dera lanu komanso zomwe zili ndi nyengo yake.
Kodi zakudya izi zingakhale zamasamba?
Inde, mungathe. Ngati ndinu wosadya nyama, mutha kutsatira mosavuta zakudya izi mwa kusiya nyama ndi nsomba. Kenako muyenera kupeza mapuloteni anu kuchokera ku zomera monga mtedza ndi nyemba. Funsani katswiri wa zakudya kuti mudziwe zambiri za izi.Kodi izi zingakhale zopanda gluten?
Inde. Mutha kupanga maphikidwe opanda gluten. Lankhulani ndi katswiri wa zakudya zamtunduwu ndipo mupeze thandizo losintha zakudya zanu.Kodi sindingagwiritse ntchito mafuta a azitona wamba m'malo mwa mafuta a azitona owonjezera (EVOO)?
Ndibwino kugwiritsa ntchito mafuta a azitona wamba m'malo mwa mafuta okhuta monga mafuta a kanjedza. Komabe, kuti mupeze zabwino zambiri, sankhani Mafuta a Azitona Owonjezera (EVOO). Chinthu chimodzi chofunikira kudziwa musanayambe kudya zakudya za ku Mediterranean ndikuti si mafuta onse a azitona omwe amapangidwa mofanana. Zakudyazi zimalimbikitsa kugwiritsa ntchito EVOO. Chifukwa chake ndi chiŵerengero cha mafuta abwino. Izi zikutanthauza kuti EVOO ili ndi mafuta ambiri abwino (osakhuta) kuposa mafuta oipa (osakhuta). EVOO ilinso ndi ma antioxidants ambiri.Ma antioxidants amateteza maselo anu ku kuwonongeka, motero amateteza mtima ndi ubongo wanu, komanso amachepetsa kutupa m'thupi. Chifukwa momwe mafuta a azitona amapangira nthawi zonse ndi osiyana, ali ndi ma antioxidants ochepa awa.M'dziko lokhala ndi zakudya zambiri, zimakhala zovuta kupeza chomwe chili choyenera kwa inu. Koma kafukufuku wasonyeza kuti zakudya za ku Mediterranean ndizothandiza kwambiri kwa iwo omwe ali pachiwopsezo cha matenda a mtima. Kuwonjezera pa kuteteza mtima, zingathandize kupewa ndi kuwongolera matenda ena ambiri.
Pomaliza, zinthu zoti muzikumbukira (Uthenga Wopita Nawo Kunyumba)
Monga momwe zilili ndi dongosolo lililonse la zakudya, ndikofunikira kulankhula ndi dokotala kapena katswiri wa zakudya musanayambe. Angakuthandizeni kuonetsetsa kuti dongosololi ndi loyenera kwa inu ndikukuthandizani kusintha ngati pakufunika kutero. Komanso, uzani banja lanu ndi anzanu za cholinga chanu chatsopano. Athandizeni kukonzekera chakudya ndi kudya limodzi. Mukakhala ndi gulu lothandizana, zimakhala zosavuta kutsatira zakudyazi pakapita nthawi. Kumbukirani, izi si zakudya zakanthawi kochepa, koma kusintha kukhala moyo wathanzi! Chifukwa chake, yambani pang'ono ndikuyesera kupanga chakudya chokoma komanso chopatsa thanzi ichi kukhala gawo la moyo wanu.'Zakudya za ku Mediterranean, Kudya Zakudya Zabwino, Thanzi la Mtima, Kusamalira Kunenepa, Moyo Wathanzi, Mafuta a Azitona, Zakudya Zabwino
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