Zakudya za ku Mediterranean kuti mukhale ndi moyo wathanzi: Kodi tiyenera kudziwa izi molondola?

Tonsefe tikufuna kukhala ndi moyo wathanzi komanso wachimwemwe. Njira yabwino komanso yosavuta yochitira izi ndikudya zakudya zopatsa thanzi komanso zopatsa thanzi. Kodi mudamvapo dzina lakuti 'Zakudya za ku Mediterranean' kale? Mwina kuchokera kwa dokotala, kapena kuchokera ku pulogalamu ya pa TV. Ndi chakudya chosavuta komanso chokoma chomwe chimatchuka kwambiri padziko lonse lapansi, chopatsa thanzi, chabwino pamtima, komanso njira yokhala ndi moyo wautali. Chifukwa chake, tiyeni tikambirane zonsezi mwatsatanetsatane lero.

Kodi Zakudya za ku Mediterranean ndi chiyani?

Mwachidule, iyi si njira yokhwima yodyetsera kapena yoletsa kudya. Ndi njira ya moyo yomwe anthu ambiri m'mayiko ozungulira Nyanja ya Mediterranean amatsatira, makamaka ku Greece ndi kum'mwera kwa Italy amatsatira. Sikuti ndi nkhani ya chakudya chokha, komanso kuchita masewera olimbitsa thupi tsiku ndi tsiku komanso kusangalala ndi chakudya ndi ena.

Chofunika kwambiri pa zakudya izi ndichakuti zimaika patsogolo zakudya zochokera ku zomera . Izi zikutanthauza:

• Idyani ndiwo zamasamba ndi zipatso zatsopano zambiri.
• Idyani tirigu wonse ndi nyemba (nyemba, mphodza).
• Mafuta olimbikitsa thanzi, makamaka mafuta a azitona, amagwiritsidwa ntchito kwambiri.
• Idyani zakudya za mkaka (tchizi, yogati) ndi zinthu monga nkhuku ndi nsomba pang'onopang'ono.
• Chepetsani kudya nyama yofiira ndi zakudya zotsekemera.

Tangoganizirani, izi zili ngati chakudya chachikhalidwe cha kumudzi. Zili ngati kudya mpunga ndi ndiwo zamasamba zingapo, mbale yodyera ya dal, sambol ya kokonati, ndi chidutswa cha nsomba. Chinthu chomwecho chikuchitika pano, koma zosakaniza zomwe zimagwiritsidwa ntchito ndi njira zophikira ndizosiyana pang'ono.

Kodi chakudya ichi chimathandiza bwanji matupi athu?

Sizachabe kuti chakudyachi chatchuka kwambiri padziko lonse lapansi. Kafukufuku wambiri wasayansi watsimikizira ubwino wake pa thanzi . Pali zifukwa zingapo zazikulu zomwe zimathandizira matupi athu.

Ubwino waukulu wa izi ndi:

• Amachepetsa chiopsezo cha matenda monga matenda a mtima ndi sitiroko.
• Zimathandiza kuti thupi likhale ndi thupi labwino.
• Zimathandiza kuwongolera kuchuluka kwa shuga m'magazi, kuthamanga kwa magazi, ndi kuchuluka kwa cholesterol m'magazi.
• Amachepetsa chiopsezo cha matenda a shuga ndi matenda a metabolic.
• Kumalimbitsa thanzi la m'mimba (matumbo microbiome).
• Zingachepetse chiopsezo cha mitundu ina ya khansa.
• Zimathandiza kuti ubongo ugwire bwino ntchito mukakalamba.
• Zimakuthandizani kukhala ndi moyo wautali komanso wathanzi.

Chabwino, ndiye ndiyamba bwanji izi?

Kuyamba sikovuta monga momwe mungaganizire. Simuyenera kusintha chilichonse nthawi imodzi. Mutha kuzolowera pang'onopang'ono mwa kusintha pang'ono. Nazi njira zosavuta zomwe mungayesere:

• Sinthani kugwiritsa ntchito mafuta a azitona: Yambani kugwiritsa ntchito mafuta a azitona m'malo mwa batala, margarine, kapena mafuta ena pophika ndi masaladi anu.
• Sinthani zakudya zanu zokhwasula-khwasula: M'malo mwa zinthu monga mabisiketi ndi makeke, yesani kudya mtedza, maolivi, kapena chipatso.
• Sankhani tirigu wonse: Sankhani buledi wa tirigu wonse m'malo mwa buledi woyera. M'malo mwa mpunga woyera, onjezerani mpunga wofiirira, balere, ndi nandolo wolemera mu chimanga muzakudya zanu.
• Idyani ndiwo zamasamba ndi masaladi ambiri: Onjezani ndiwo zamasamba kapena saladi ina ku chakudya chanu chachikulu.
• Mbeu za nyemba m'malo mwa nyama: Siyani kudya nyama masiku awiri kapena atatu pa sabata ndipo idyani chakudya monga nyemba, nyemba zobiriwira, kapena nyemba zobiriwira.
• Pewani zakumwa zotsekemera: Khalani ndi chizolowezi chomwa madzi oyera m'malo mwa zakumwa zotsekemera ndi zakumwa zotsekemera.
• Zipatso za mchere wotsekemera: Idyani zipatso zatsopano m'malo mwa mchere wotsekemera.

Chofunika kwambiri: Musanasinthe kwambiri zakudya zanu, ndikofunikira kulankhula ndi dokotala wa banja lanu kuti akupatseni upangiri, makamaka ngati muli ndi matenda a shuga, kuthamanga kwa magazi, matenda a impso, kapena matenda ena aliwonse.

Zakudya zabwino kudya ndi zakudya zomwe ziyenera kuchepetsedwa

Kuti zinthu zikhale zosavuta kwa inu, tiyeni tiwone zakudya zazikulu zomwe zili mu zakudya izi ndi zinthu zomwe ziyenera kuchepetsedwa patebulo ngati ili.

Kodi ubwino ndi kuipa kwa zakudya zimenezi ndi kotani?

Monga chilichonse, zakudya izi zingakhale ndi ubwino wake komanso zovuta zake.

Zabwino

• Kusinthasintha: Izi si zakudya zokhwima. Muli ndi ufulu wosankha zakudya zabwino zomwe mumakonda. Ngakhale anthu osadya nyama ndi osadya nyama akhoza kusintha izi.
• Ubwino wotsimikizika pa thanzi: Pali umboni wamphamvu woti ndi wothandiza pazinthu zambiri, monga thanzi la mtima, kuwongolera matenda a shuga, komanso moyo wautali.
• Kukoma: Iyi si njira yodyera chakudya chophikidwa bwino komanso chopanda mafuta. Chakudyacho chimakhala chokoma kwambiri chifukwa cha mafuta a azitona, zonunkhira, ndi zosakaniza zatsopano.

Mavuto ang'onoang'ono oti mukumane nawo (Zoyipa)

• Kupita kusitolo pafupipafupi: Mungafunike kupita kusitolo kangapo pa sabata chifukwa nthawi zambiri mumayenera kugula ndiwo zamasamba ndi zipatso zatsopano.
• Mtengo: Zinthu monga chakudya chatsopano, mafuta a azitona, ndi mtedza nthawi zina zimakhala zodula pang'ono kuposa chakudya wamba.
• Kusowa kwa iron: Popeza kudya nyama yofiira kumachepetsa kudya iron, ndikofunikira kusamala ndi kuchuluka kwa iron yomwe thupi lanu limapeza. Njira imodzi yothetsera izi ndi kuwonjezera zakudya zambiri za zomera zokhala ndi iron monga sipinachi, lentils, ndi nandolo.
• Calcium: Ngati mukudya mkaka wochepa, muyeneranso kuganizira zosowa zanu za calcium. Mutha kuwonjezera zinthu monga ndiwo zamasamba zobiriwira ndi amondi muzakudya zanu.

Izi si mavuto akuluakulu. Mukakonzekera bwino, mavutowa ndi osavuta kuwathetsa.