Tose tinoda kurarama hupenyu hune hutano uye hunofadza. Nzira yakanakisisa uye iri nyore yekuita izvozvo ndeyekudya chikafu chakaringana uye chinovaka muviri. Wakambonzwa zita rekuti 'Mediterranean Diet' here? Pamwe kubva kuna chiremba, kana kubva kuchirongwa cheTV. Ichi chikafu chiri nyore kwazvo, chinonaka chinozivikanwa pasi rese, chine hutano, chakanaka kumoyo, uye nzira yekurarama hupenyu hurefu. Saka, ngatitaurei nezvazvo zvizere nhasi.
Chii chinonzi Kudya kweMediterranean?
Zvichitaurwa zviri nyore, iyi haisi nzira yekudya yakaomesesa kana yekudya zvine mwero. Inzira yekurarama inotevedzwa nevanhu vari munyika dzakapoteredza Gungwa reMediterranean, kunyanya muGreece nekumaodzanyemba kweItaly. Hazvisi zvekudya chete, asiwo kurovedza muviri zuva nezuva uye kunakidzwa nekudya nevamwe.
Chinhu chinonyanya kukosha nezvekudya uku ndechekuti kunokoshesa chikafu chezvirimwa . Izvi zvinoreva kuti:
- Idya miriwo mitsva yakawanda nemichero.
- Idya zviyo nenyemba (nyemba, nyemba).
- Mafuta anokurudzira hutano, kunyanya mafuta emuorivhi, ndiwo anonyanya kushandiswa.
- Idya zvekudya zvine mukaka (chizi, yogati) nezvimwe zvakaita sehuku nehove zvine mwero.
- Deredza kudya nyama tsvuku nemadhizeti ane shuga.
Fungidzira, izvi zvakafanana nekudya kwechivanhu kwemumusha. Zvakafanana nekudya mupunga nemiriwo mishoma, dhishi repadivi re dal, coconut sambol, nehove. Chinhu chimwe chete chinoitika pano, asi zvinoshandiswa uye nzira dzekubika zvakasiyana zvishoma.
Kudya uku kunobatsira sei miviri yedu?
Hazvisi zvemahara kuti kudya uku kwakakurumbira pasi rose. Zvidzidzo zvakawanda zvesainzi zvakaratidza kuti zvine zvakanakira hutano . Pane zvikonzero zvakawanda zvinoita kuti zvibatsire miviri yedu.
Zvakanakira zvikuru ndeizvi:
- Inoderedza njodzi yezvirwere zvakaita sechirwere chemwoyo uye sitiroko.
- Zvinobatsira kuchengetedza huremu hwakanaka hwemuviri.
- Inobatsira kudzora huwandu hweshuga muropa, BP, uye huwandu hwecholesterol muropa.
- Inoderedza njodzi yekurwara nechirwere cheshuga uye metabolic syndrome.
- Inovandudza hutano hwegadziriro yekugaya chikafu (gut microbiome).
- Zvinogona kuderedza njodzi yekubatwa negomarara remhando dzakasiyana.
- Zvinobatsira kuchengetedza mashandiro akanaka ehuropi sezvaunokura.
- Zvinokubatsira kuti urarame kwenguva yakareba uye uve neutano hwakanaka.
Chikonzero chezvibatsiro izvi ndechekuti kudya uku kunotsiva mafuta asina hutano akazara uye mafuta etrans nemafuta asina hutano akadai seomega-3. Kunoganhurirawo munyu neshuga yakanatswa uye kunokoshesa chikafu chakapfuma mufiber, antioxidants, uye zvinovaka muviri zvakakosha.
Zvakanaka, saka ndotanga sei izvi?
Kutanga hakusi kwakaoma sezvaungafunga. Haufanire kuchinja zvinhu zvese panguva imwe chete. Unogona kuzvijaira zvishoma nezvishoma nekuchinja zvinhu zvidiki. Heano mamwe matanho ari nyore aunogona kuedza:
- Chinja kushandisa mafuta emuorivhi: Tanga kushandisa mafuta emuorivhi pachinzvimbo chebhata, margarine, kana mamwe mafuta mukubika kwako uye masaradhi.
- Chinja kudya kwako kwekudyira: Pane kudya zvinhu zvakaita semabhisikiti nemakeke, edza kudya nzungu, maorivhi, kana muchero.
- Sarudza zviyo zvakakwana: Sarudza chingwa chezviyo zvakakwana panzvimbo pechingwa chichena. Panzvimbo pemupunga muchena, wedzera mupunga mutsvuku, bhari, uye nyemba dzakapfuma mubran mukudya kwako.
- Idya miriwo yakawanda nemasaladhi: Wedzera mumwe muriwo kana saradhi pakudya kwako kukuru.
- Nyemba panzvimbo penyama: Rega kudya nyama mazuva maviri kana matatu pasvondo wodya chimwe chinhu chakadai senyemba, nyemba, kana bhinzi dzegirini panzvimbo pezvo.
- Dzivisa zvinwiwa zvine shuga: Iva netsika yekunwa mvura yakachena pane zvinwiwa zvinotapira uye zvinonwiwa zvine shuga.
- Michero yekudya zvinonaka: Idya michero mitsva panzvimbo pekudya zvinonaka zvine shuga.
Chinonyanya kukosha: Usati waita chero shanduko huru pakudya kwako, zvakakosha kutaura nachiremba wemhuri yako kana chiremba kuti akupe mazano, kunyanya kana uine chirwere cheshuga, BP, chirwere cheitsvo, kana chero chimwe chirwere.
Zvekudya zvakanaka kudya uye zvekudya zvinofanira kuganhurirwa
Kuti zvikuitire nyore, ngatitarisei zvekudya zvikuru zviri mukudya uku nezvinhu zvinofanira kurambidzwa patafura yakaita seiyi.
| Zvinhu zvekudya zvakawanda | Zvinhu zvekuganhurira kana zvekudzivisa |
|---|---|
| Muriwo: Chero rudzi rwemuriwo, senge madomasi, magaka, beets, kabichi, sipinachi, broccoli, uye manhanga. | Nyama tsvuku: nyama yemombe, nyama yenguruve, nyama yembudzi, nezvimwewo. |
| Muchero: Chero rudzi rwemuchero, senge maapuro, maranjisi, maavocado, mazambiringa, nwiwa, maonde, nezvimwewo. | Zvekudya zvakagadziriswa: masoseji, nyama dzenyama, zvekudya zvakaputirwa. |
| Zviyo zvese: mupunga mutsvuku une bran, bhari, oats, chingwa chezviyo zvese uye pasta. | Zvikafu zvine shuga yakawanda: Zvinwiwa zvinotapira, makeke, mabhisikiti, ice cream, yogati inotapira. |
| Nyemba: nyemba, nyemba, nyemba dzegirini, nyemba dzekidney. | Zviyo zvakanatswa: Chingwa chichena, mupunga muchena, uye chikafu chinogadzirwa neupfu hwechingwa. |
| Nzungu nembeu: maarumondi, macashew, mawalnuts, mbeu dzeflax. | Mafuta asina kunaka: bota, margarine, mafuta emuchindwe. |
| Hove nehove dzegungwa: salmon, tuna, mackerel, herring, shrimp. | |
| Huku nemazai: Zviri pakati nepakati. |
Ndezvipi zvakanakira nezvakaipa zvekudya uku?
Sezvakaita chero chinhu chipi zvacho, kudya uku kunogona kunge kune zvakunobatsira uye matambudziko madiki.
Zvakanakira
- Kuchinjika: Uku hakusi kudya kwakaomarara. Une rusununguko rwekusarudza chikafu chine hutano chaunoda. Kunyangwe vanodya miriwo chete nevasingadyi nyama vanogona kuchichinja.
- Zvakanakira hutano zvakaratidzwa: Pane humbowo hwakasimba hwekuti zvinobatsira pazvinhu zvakawanda, zvakaita sehutano hwemwoyo, kudzora chirwere cheshuga, uye kurarama kwenguva refu.
- Kunaka: Iyi haisi nzira yekudya chikafu chisina kunaka, chakabikwa. Chikafu chinonaka zvikuru nekuda kwemafuta emuorivhi, zvinonhuwira, uye zvinhu zvitsva.
Matambudziko madiki ekutarisana nawo (Zvakaipa)
- Kuenda kuchitoro kakawanda: Ungangofanira kuenda kuchitoro kakawanda pasvondo nekuti kazhinji unofanira kutenga miriwo mitsva nemichero.
- Mutengo: Zvinhu zvakaita sechikafu chitsva, mafuta emuorivhi, nenzungu dzimwe nguva zvinogona kudhura zvishoma pane zvekudya zvenguva dzose.
- Kushaikwa kwesimbi: Sezvo kudyiwa kwenyama tsvuku kuchideredza kudya simbi, zvakakosha kungwarira huwandu hwesimbi inowanikwa mumuviri wako. Imwe nzira yekugadzirisa izvi ndeyekuwedzera zvimwe zvekudya zvezvirimwa zvine simbi yakawanda zvakaita sespinachi, lentils, uye chickpeas.
- Calcium: Kana uchidya zvigadzirwa zvemukaka zvishoma, unofanirawo kufunga nezvezvinodiwa necalcium. Unogona kuwedzera zvinhu zvakaita semiriwo yakasvibira nemaarumondi pakudya kwako.
Aya haasi matambudziko makuru. Kana ukaronga zvakanaka, matambudziko aya ari nyore kukunda.
Mharidzo Yekuenda Nayo Kumba
- Kudya kweMediterranean hakusi 'kudya' kune mitemo yakaoma, asi mararamiro ane hutano uye anofadza.
- Gadzira chikafu chinobva muzvirimwa, kureva miriwo mitsva, michero, zviyo zvese, uye nyemba, zvive chinhu chikuru chekudya kwako.
- Sarudza mafuta emuorivhi ane hutano semafuta ako makuru.
- Rega kudya zvekudya zvakagadzirwa nesimbi, zvekudya zvine shuga yakawanda, uye mafuta asina kunaka zvakanyanya sezvinobvira.
- Zvakakosha kutaura nachiremba wako kuti akupe mazano usati wachinja chero chinhu chikuru pakudya kwako, kunyanya kana uine zvimwe zvirwere.
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