Wakambonzwa nezve "Mediterranean Diet" ( Mediterranean Diet ) here? Zvinganzwika sezvisingazivikanwe, kana kuti pamwe chiremba wako akakuudza nezvazvo. Kutaura zvazviri, inzira iri nyore kwazvo, inonaka, uye inobatsira zvikuru yekudya kwemuviri wako. Hazvisi zvekuverenga zvakanyanya kana kuverenga macalorie ese. Tokurukura zvakadzama here nhasi?
Chii chinonzi Kudya kweMediterranean?
Zvichitaurwa zviri nyore, nzira iyi inonyanya kutarisisa chikafu chinobva muzvirimwa nemafuta ane hutano. Funga nezvayo seyakavakirwa pakudya kwechinyakare kwevanhu vaigara munyika dzakapoteredza Gungwa reMediterranean (semuenzaniso, Greece, Italy) makore mazhinji apfuura.
Mukudya uku, tinowanzo dya:
- Muriwo wakawanda, michero, bhinzi, nyemba, nyemba, nyemba, bhinzi dzemung, nenzungu dzakasiyana-siyana. Kana uchigona kudya miriwo nemichero ine mavara akawanda mukati mezuva, izvozvo zvakanaka.
- Chikamu chakanaka chezviyo zvakakwana . Izvi zvinoreva kusarudza zvekudya zvine faibha yakawanda senge mupunga webrown, millet (kurakkan), uye chingwa chezviyo zvakakwana kana pasta.
- Mafuta emuorivhi eExtra Virgin ( Extra Virgin Oil – EVOO) senzvimbo ine hutano yemafuta. Tichakurukura izvi zvakadzama gare gare.
- Hove dzakawanda, kunyanya idzo dzakapfuma mu omega-3 ( omega-3 fatty acids). Mienzaniso inosanganisira salmon, tuna, mackerel, uye sardines.
- Chizi chechisikigo neyogati zvine mwero.
- Nyama tsvuku inodyiwa zvishoma kana kuti haidyiwe zvachose. Pane kudaro, mapuroteni asina mafuta akawanda akadai sehuku nehove ndiwo anonyanya kufarirwa.
- Zvinotapira, zvinwiwa zvine shuga, uye bota zvinofanira kuderedzwa kana kudzivirirwa zvakanyanya sezvinobvira.
- Vamwe vanhu vanogona kunwa waini shoma panguva yekudya. Zvisinei, kana usati watonwa waini, ichi hachisi chinhu chaunofanira kutanga.
Vaongorori vakaona kuti kudya uku kunoderedza njodzi yekubatwa nechirwere chemwoyo (CAD). Nhasi, vanachiremba vanokurudzira kudya uku kune avo vari panjodzi yekubatwa nechirwere chemwoyo kana kune avo vari kutsvaga kugadzirisa mamwe matambudziko ehutano.
Zvinokurudzirwa zvikuru kubvunza nyanzvi yezvekudya kuti igadzirise maitiro aya ekudya kuti aenderane nezvinodiwa nehutano hwako, allergies, uye zvaunofarira iwe pachako.
Ndezvipi zvakanakira kudya kweMediterranean?
Kune mabhenefiti akawanda ekutevera kudya uku!
- Inoderedza njodzi yekubatwa nezvirwere zvemwoyo, kusanganisira kudzivirira kurwiswa kwemwoyo nekurohwa nesitiroko.
- Zvinokubatsira kuchengetedza huremu hwakanaka hwemuviri.
- Inotsigira huwandu hwakanaka hweshuga yeropa, BP, uye cholesterol.
- Inoderedza njodzi yekuve neMetabolic Syndrome.
- Inochengetedza microbiota yemudumbu yakaringana, iyo inokosha pahutano hwako hwese.
- Inoderedza njodzi yekubatwa negomarara remhando dzakasiyana.
- Zvinononotsa kudzikira kwepfungwa (kushanda kweuropi) nekuda kwekukwegura.
- Zvinokubatsira kuti urarame hupenyu hurefu uye hune hutano.
Ungashamisika kuti kudya uku kune mabhenefiti akawanda sei. Heino chikonzero nei kuchishanda zvakanaka kudaro:
- Zvinoderedza mafuta akazara uye e-trans. Kunyange zvazvo muviri wako uchida mafuta akazara, kudya zvakanyanya kunogona kuwedzera cholesterol "yakaipa" (LDL), zvichikonzera atherosclerosis. Mafuta e-trans haapi mabhenefiti ehutano. Ose anobatsira mukuzvimba mumuviri.
- Inosimudzira mafuta asina kuguta akadai seomega-3 fatty acids, ayo anotsigira hutano hwemwoyo, mashandiro ehuropi, uye anoderedza kuzvimba.
- Inoganhurira sodium, iyo inobatsira kuchengetedza BP yakanaka uye inoderedza njodzi yezvirwere zvemwoyo nestroke.
- Inoganhurira makabhohaidhiretsi akacheneswa uye shuga, izvo zvinokonzera kukwira nekukurumidza kweshuga muropa uye kushaya zvinovaka muviri zvakakosha uye fiber.
- Inonyanya kukosha kune fiber uye antioxidants, izvo zvinorwisa kuzvimba mumuviri, zvinobatsira kugaya chikafu, uye zvinodzivirira masero kubva mukukuvadzwa nefree radicals.
Kudya kweMediterranean kunobudirira nekuti zvinovaka muviri zvakasiyana-siyana izvi zvinoshanda pamwe chete—sekunge kwaya. Kunyange zvazvo inzwi rimwe chete rakanaka, kuwirirana kwechokwadi kunovapo kana manzwi ese akabatana.
Ndezvipi zvekudya zvinosanganisirwa muMediterranean Diet?
Sezvatakakurukura, kudya uku kunokukurudzira kuti udye zvimwe zvekudya (muriwo, michero, zviyo) uku uchideredza zvimwe. Kana uri kuenda kuchitoro, heano mimwe mienzaniso yezvaunofanira kutanga wadya:
Zvekudya zvekunakidzwa nazvo kakawanda:
- Muriwo: Nakidzwa nemarudzi akasiyana-siyana anosanganisira sipinachi, gotukola, amaranth (thampala), okra, manhanga, makarotsi, beet, madomasi, magaka, kabichi, koliflower, uye broccoli.
- Michero: Idya chero chaunofarira—mabhanana, mango, mapapaya, chinanazi, maranjisi, citrus, kana michero. Edza kukoshesa michero yemwaka pese pazvinogoneka.
- Nyemba neNzungu: Zvinosanganisira nyemba, nyemba, bhinzi dzemung, nyemba, nebhinzi dzakasiyana-siyana. Nakidzwa nenzungu dzisina munyu, dzakadai semaarumondi, macashew, nemawalnuts.
- Zviyo Zvizere: Sarudza mupunga mutsvuku, oats, bhari, millet (kurakkan), chingwa chegorosi rose, uye pasta.
- Hove neHove dzemugungwa: Isa salmon, tuna, mackerel, sardines, shrimp, uye squid. Chinangwa chekudya kaviri pasvondo.
- Huku: Sarudza huku isina ganda woigadzira nemafuta mashoma.
- Mazai: Nakidzwa nawo kashoma pasvondo.
- Dairy: Sarudza yogati (kunyanya yogati yechiGiriki) uye chizi (zvine mwero).
- Miti neZvinonhuhwirira: Wedzera kudya kwako negariki, ginger, turmeric, sinamoni, coriander, lemongrass, uye curry leaves kuti unakirwe uye uwane hutano hwakanaka.
- Mafuta Ane Utano: Shandisa mafuta emuorivhi asina kunaka, uye unakirwe nemaavocado, maorivhi, nenzungu.
Ndezvipi zviyero zvinokurudzirwa zvechikamu?
Kuzadza ndiro yako nezvikafu zvinovaka muviri uye zvakakwana idanho rekutanga rakanaka. Asi unofanira kudya zvakadii? Nzira yakanakisisa ndeyekutaura nenyanzvi yezvekudya yakanyoreswa kuti uwane chirongwa chakagadzirirwa zvaunoda pahutano hwako. Kuti uwane gwara, heino pokutangira:
- Muriwo: Inwa makapu maviri nehafu pazuva (vavarira mhando mbiri dzakasiyana dzemuriwo panguva yekudya kwega kwega).
- Michero:Kudya kanenge kaviri pazuva.
- Zviyo Zvose: Anenge magiramu 170-200 pazuva (semuenzaniso, kapu imwe chete yemupunga wakabikwa kana zvidimbu zviviri zvechingwa).
- Mapuroteni (Hove, huku, bhinzi): Anenge magiramu 150-200 pazuva.
- Mukaka: makapu 2-3 pazuva (semuenzaniso, yogati imwe chete kana girazi remukaka).
- Mafuta emuorivhi: 2-4 maspuni pazuva.
Nzira yekudya sei nenzira yeMediterranean?
Usati waita shanduko huru mumararamiro ako kana kutanga chirongwa chitsva chekudya, zvakakosha kubvunza Chiremba wePrimary Care (PCP) wako kana nyanzvi yezvekudya. Vanogona kuongorora kana chirongwa ichi chakakodzera hutano hwako uye kupa gwara rekugadzirisa kunodiwa. Vanogona kutokupa mabikirwo ane hutano, akagadzirwa kumba.
Paunenge uchironga zvekudya zvako, chengeta sarudzo dziri nyore uye dzakajairika dzekudya kwemangwanani, kwemasikati, kwemanheru, uye zvekudya zvemanheru. Kusiyana-siyana kwakakosha —usarega kudya kwako kuchifinha. Nerombo rakanaka, nzira yekudya yeMediterranean inopa mikana isingaperi. Heano mimwe mienzaniso:
Kudya kwemangwanani
Tanga zuva rako nekudya kunopa simba:
- Oat dzakachekwa nesimbi dzakaiswa michero mitsva nembeu yeflax yakakuyiwa.
- Tositi yegorosi rose ine butter yenzungu uye smoothie ine hutano.
- Yogati yechiGiriki yakashongedzwa nemichero nemawalnuts.
- Omelet yakachena sezai yakazadzwa nemiriwo mitsva, yemwaka.
Kudya kwemasikati
Ita kuti masikati ako ave nekudya kwakawanda kunovaka muviri:
- Saradhi yepasta yakazara nemiriwo mitsva.
- Sandwichi yehowa yeportobello yakagochwa inopihwa nekapu yesobho yemuriwo.
- Saladhi yequinoa nesalmon.
Kugadzirira kudya kwemasikati pachine nguva kunogona kuita kuti zvive nyore kunakidzwa nekudya zvine hutano uri munzira.
Kudya kwemanheru
Pedzisa zuva rako nechikafu chinogutsa uye chine utano:
- Salmon inopihwa ne salsa yemango itsva.
- Kodhi yemombe yakabatana nenyemba.
- Huku yakagochwa isina ganda inopihwa pamusoro pebhinzi dzecannellini.
- "Mapancakes ekudya kwemanheru" ane nyemba nespinachi.
- Bhaga rebhinzi nhema riri pabhanzi rezviyo zvese nerutivi rwemabhinzi akagochwa.
- Pizza ine hutano hwemwoyo.
Kuti uwane zvinovaka muviri uye ruvara rwakawedzerwa, isa saradhi yemacucumber kana saradhi itsva yakagadzirwa nemaorenji, fennel, uye mint. Kungoisa miriwo yakasanganiswa nedressing yeMediterranean ine hutano ndeimwe nzira yakanaka yekuwedzera kunaka.
Zvekudya zvemasikati
Gara wakagadzirira zvekudya zvako pachine nguva kuitira kuti uve nesarudzo dzakanaka kana nzara yasvika:
- Chitsama chenzungu nembeu (dzisina munyu kana kuti dzine sodium shoma).
- Michero mitsva, yemwaka.
- Yogati yeGreek isina mafuta ine sikweya yechokoreti yerima (inenge 70% cacao).
- Macrackers ezviyo zvese ane hummus.
- Muriwo usina kubikwa unopihwa nedhipu yeGreek yogurt isina mafuta.
Chii chaunofanira kudzivisa pakudya kweMediterranean?
Hapana mitemo yakaoma "inorambidzwa" muhupenyu uhwu; zvisinei, tinokurudzira zvikuru kuderedza mamwe mapoka ezvekudya. Ndapota edzai kuderedza zvinotevera:
- Shuga dzakawedzerwa: Makeke, ice cream, uye granola bars dzakawanda.
- Zvinwiwa zvine shuga: Majusi emichero nesoda.
- Doro: Kunyanya doro nedoro rakaoma.
- Zvikafu zvine mafuta akawanda kana kuti sodium yakawanda.
- Makabhohaidhiretsi akacheneswa: Chingwa chichena nemupunga muchena.
- Zvekudya zvakagadziriswa zvakanyanya: Kusanganisira mamwe machizi akagadziriswa.
- Nyama dzine mafuta kana dzakagadzirwa: Dzakadai semasoseji nebhekoni.
Chii chinonzi piramidhi yeMediterranean Diet?
Piramidhi iyi igwara rinokubatsira kunzwisisa kuti chikafu chega chega chinofanira kudyiwa zvakadii. Kunyange hazvo masangano akasiyana aine musiyano mudiki, shanduro yega yega inonyanya kusimbisa kudya miriwo, michero, zviyo zvese, uye mafuta emuorivhi asina kunaka, ukuwo ichideredza nyama tsvuku nezvinotapira.
Piramidhi yeMediterranean Diet yakasiyana nePiramidhi yekutanga yeFood Guide yakatangwa nehurumende yeUS kuma1990.
Mararamiro anoenderana sei nekudya kweMediterranean?
Kuti uwane zvakawanda kubva mukudya kwako, edza kubatanidza shanduko idzi dzemararamiro:
- Ramba uchiita maekisesaizi emuviri, uye kana zvichibvira, ita zvinhu nevamwe.
- Rega kusvuta zvachose kana kushandisa chero zvigadzirwa zvefodya.
- Batanidzai mhuri yenyu neshamwari mukugadzirira nekunakidzwa nekudya kwenyu pamwe chete.
- Isa pfungwa dzako pakubika kumba pane kudya kunze.
- Pose pazvinogoneka, sarudza chikafu chinobva munharaunda yako uye chemwaka.
Kudya uku kunogona kuva kwemiriwo here?
Ehe, zvechokwadi. Kana uri munhu anodya miriwo chete, unogona kuchinja maitiro aya ekudya nekusadya nyama nehove. Unogona kuwana mapuroteni ako kubva muzvirimwa zvakaita senzungu nebhinzi. Bvunza nyanzvi yezvekudya yakanyoreswa kuti ikupe mazano aunoda.
Izvi zvinogona kunge zvisina gluten here?
Ehe. Unogona kugadzirisa mabikirwo nekuisa zvinhu panzvimbo pekubvisa gluten. Taura nenyanzvi yezvekudya kuti akubatsire kugadzirisa zvinodiwa zvakachengeteka.
Ndingashandisa mafuta emuorivhi akajairika panzvimbo peExtra Virgin Olive Oil (EVOO) here?
Kunyange zvazvo kutsiva mafuta ane mafuta akawanda akazara (senge mafuta emuchindwe) nemafuta emuorivhi akajairika iri danho rakanaka, kuti uwane mabhenefiti ehutano, unofanira kutanga kushandisa Extra Virgin Olive Oil (EVOO).
Zvakakosha kunzwisisa kuti haasi mafuta ese emuorivhi akaenzana. Kudya kweMediterranean kunonyanya kusimbisa EVOO nekuda kwehuwandu hwayo hwemafuta ane acid yakawanda—ine mafuta akawanda asina mafuta ane hutano mumoyo uye mafuta mashoma akazara ane njodzi. Uyezve, EVOO ine ma antioxidants ane simba.
Maantioxidant anodzivirira masero ako kubva mukukuvadzwa, izvo zvinotsigira hutano hwemwoyo nehuropi ukuwo zvichideredza kuzvimba kwemuviri. Nekuda kwemaitiro akasiyana ekunatswa, mafuta emuorivhi akajairika anowanzova nemakemikari mashoma anobatsira aya.
Nekuda kwemaitiro akawanda ekudya, zvinogona kunetsa kuwana nzira chaiyo. Zvisinei, tsvakurudzo inoratidza nguva dzose kuti kudya kweMediterranean kunoshanda zvikuru, kunyanya kune avo vari panjodzi yekubatwa nechirwere chemwoyo. Kunze kwekudzivirira mwoyo wako, kunogona kubatsira kudzora nekudzivirira mamwe matambudziko akasiyana-siyana asingaperi.
Mharidzo Yekuenda Nayo Kumba
Sezvinongoita chero shanduko yekudya, zvakakosha kubvunza chiremba wako kana nyanzvi yezvekudya yakanyoreswa usati watanga. Vanogona kuongorora zvinodiwa pahutano hwako uye kupa mazano ekugadzirisa kuti chirongwa chacho chive chakakunakira.
Pamusoro pezvo, tauriranai zvinangwa zvenyu zvitsva nemhuri yenyu nevadikanwi. Kuvabatanidza mukubika uye kugovera kudya pamwe chete kunoita kuti shanduko ive yakasimba. Yeukai, iyi haisi "kudya" kwenguva pfupi, asi kuchinja kuenda kumararamiro ane hutano. Tangai zvishoma nezvishoma, uye chinangwa chekuita kuti sarudzo idzi dzine hutano uye dzinonaka dzive chikamu chehupenyu hwenyu. Nirogi Lanka iri pano kuti ikutsigirei rwendo rwenyu rwekuenda kuhutano hwakanaka.
Mashoko Akakosha: Kudya kweMediterranean, Kudya Kune Hutano, Hutano hweMwoyo, Kutarisira Huremu, Mararamiro Ane Hutano, Mafuta eMuorivhi, Kudya Zvinovaka Muviri
