Isondlo kunye nokutyaJulayi 16, 2026🔄 Updated: Jul 16, 2026⏱ 8 min

Masifunde ngokutya kweMeditera ukuze siphile ubomi obusempilweni.

Creator: Dr. Priya Sammani
Published: 2026-07-15T22:42:52.000Z

Dr. Priya Sammani, MBBS, PG Dip. FMMedical Verification

Ngaba wakha weva nge " Mediterranean Diet"? Mhlawumbi eli gama livakala lingaqhelekanga kuwe, okanye mhlawumbi ugqirha ukuxelele ngalo. Ngokwenene yindlela yokutya elula kakhulu, emnandi, nenempilo kakhulu. Ayifuni ukubalwa okuninzi okanye ukubalwa kweekhalori. Ngaba singathetha ngayo ngokweenkcukacha namhlanje?

Yintoni iMeditera Diet?

Ngamafutshane, olu hlobo lokutya lugxile ekutyeni okusekwe kwizityalo kunye namafutha asempilweni. Cinga ngako, lusekelwe kwindlela abantu bamazwe ajikeleze uLwandle lweMeditera (umz. iGrisi, i-Itali) ababesitya ngayo kwiminyaka eyadlulayo. Nantsi into esidla ngokuyitya kolu hlobo lokutya:

Kukho imifuno emininzi, iziqhamo, iimbotyi, iilentili, iitshizi, kunye namandongomane. Kulungile ukuba ungatya iintlobo ezahlukeneyo zemifuno enemibala kunye neziqhamo ngosuku.
Inani elihle leenkozo ezipheleleyo . Oko kuthetha izinto ezifana nerayisi emdaka enebran, i-buckwheat, isonka esenziwe ngomgubo weembotyi ze-mung, kunye nepasta.
I-Extra Virgin Olive Oil (EVOO) luhlobo lwamafutha aluncedo emzimbeni. Siza kuthetha ngale nto ngokweenkcukacha kamva.
Iintlanzi, ingakumbi iintlanzi ezityebileyo kwi- omega-3 fatty acids, ezifana nesalmon, tuna, mackerel, kunye neherring.
Ubungakanani obuphakathi betshizi yendalo kunye neyogathi.
Inyama ebomvu ayityiwa kakhulu, okanye ayityiwa kwaphela. Endaweni yoko, kukhethwa izinto ezifana nenkukhu nentlanzi.
Kungcono ukutya ukutya okuneswekile encinci okanye ukungabi nayo kwaphela, iziselo ezineswekile, kunye nebhotolo kangangoko kunokwenzeka.
Abanye abantu basela iwayini encinci xa besitya, kodwa ukuba awukaseli iwayini, oku akufanele uqale ukukwenza.

Abaphandi bafumanise ukuba olu hlobo lokutya lunciphisa umngcipheko wokufumana isifo sentliziyo (iCoronary Artery Disease – CAD). Namhlanje, oogqirha bacebisa olu hlobo lokutya kubantu abasengozini yokufumana isifo sentliziyo okanye ukulawula ezinye iimeko zempilo.

Kungcono ukufuna uncedo kwingcali yokutya ukuze ilungele impilo yakho, i-allergies kunye nezinto ozithandayo.

Zithini iingenelo zale ndlela yokutya yaseMeditera?

Iingenelo ozifumanayo kolu hlobo lokutya azikho nje enye okanye ezimbini, kodwa zininzi!

Inciphisa umngcipheko wokuba nesifo sentliziyo. Oko kukuthi, inceda ekunciphiseni umngcipheko wokuhlaselwa sisifo sentliziyo kunye nokubetha kwentliziyo.
Ikunceda ugcine ubunzima obusempilweni.
Inceda ukugcina amanqanaba eswekile egazini asempilweni, uxinzelelo lwegazi , kunye namanqanaba e-cholesterol.
Inciphisa umngcipheko we-metabolic syndrome.
Inceda ukugcina ulungelelwano lweebhaktheriya eziluncedo (i-gut microbiota) kwinkqubo yokugaya ukutya, nto leyo ebaluleke kakhulu kwimpilo yethu iyonke.
Inciphisa umngcipheko wokufumana iintlobo ezithile zomhlaza.
Njengoko sikhula, ukusebenza kwengqondo kuyehla.
Ikunceda uphile ubomi obude nobunempilo.

Khawucinge nje ukuba zonke ezi zibonelelo zifumaneka njani. Zininzi izizathu zokuba olu hlobo lokutya lube luncedo kangaka:

Nciphisa amafutha agcweleyo kunye namafutha e-trans. Nangona imizimba yethu ifuna amafutha agcweleyo, amaninzi kakhulu anokunyusa i-cholesterol embi (i-LDL cholesterol). Xa le cholesterol ye-LDL isanda, amafutha anokuqokelelana kwimithambo yegazi (i-atherosclerosis) aze akhokelele kwisifo sentliziyo. Amafutha e-trans akanazo izibonelelo zempilo. Zombini ezi fatty “ezimbi” zinokubangela ukudumba emzimbeni.
Khuthaza amafutha angahluthwanga, anjenge-omega-3 fatty acids. Ezi zinceda ukugcina amanqanaba e-cholesterol asempilweni, zixhasa impilo yengqondo, kwaye zinciphise ukudumba. Kwakhona, ukutya okunamafutha angahluthwanga amaninzi kunye namafutha angahluthwanga amancinci kunokunceda ukulawula amanqanaba eswekile egazini.
Nciphisa i-sodium. Ukutya ukutya okunetyuwa eninzi (i-sodium) kunokunyusa uxinzelelo lwegazi. Oku kwandisa umngcipheko wokuhlaselwa sisifo sentliziyo kunye nestroke.
Iicarbohydrates ezicociweyo, okanye iswekile, zinqongophele. Ezi zinto zokutya zibangela ukuba amanqanaba eswekile egazini anyuke ngokukhawuleza. Zikwabonelela ngexabiso elincinci lesondlo emzimbeni, ngaphandle kwefayibha encinci okanye i-fiber.
Gxila ekutyeni okunefayibha eninzi kunye nee-antioxidants. Ezi zondlo zinceda ekunciphiseni ukudumba emzimbeni wonke. Ifayibha inceda ukuhambisa inkunkuma kumathumbu amakhulu kwaye inceda ukugcina amanqanaba eswekile egazini esempilweni. Ii-antioxidants zizinto ezikhusela iiseli kwi-free radicals kwaye zikhusela kumhlaza.

Kolu hlobo lokutya lwaseMeditera, izondlo ezahlukeneyo ziyadibana ukuze zincede imizimba yethu. Asikuko ukutya okunye okanye isithako esinye esizisa zonke ezi nzuzo. Kufana nekwayala. Nangona ilizwi elinye lingacula inxalenye yengoma, amazwi omntu wonke kufuneka adibane ukuze eve ubuhle obupheleleyo. Yile ndlela olu hlobo lokutya olusebenza ngayo.
Ziziphi ukutya ezikwindawo yokutya yaseMeditera?
Sele sithethe ngayo kancinci ngaphambili. Olu hlobo lokutya lusikhuthaza ukuba sitye ukutya okuthile (okufana nemifuno, iziqhamo, kunye neenkozo ezipheleleyo) kwaye sinciphise okunye ukutya . Xa ulungele ukuya evenkileni, mhlawumbi uyazibuza ukuba uthenge ntoni. Nazi imizekelo embalwa:
Izinto ezilungileyo zokutya rhoqo:
Imifuno: Nantoni na efana nesipinatshi, ikale, isipinatshi, i-okra, ithanga, iminqathe, iibhithi, iitumato, iikhukhamba, ikhaphetshu, ikholifulawa, ibroccoli.
Iziqhamo: Nantoni na oyithandayo, njengeebhanana, iimango, iipapaya, iipayinapile, iiorenji, iigrapefruit, amaqunube. Yitya iziqhamo zexesha elithile ukuba kunokwenzeka.
Amandongomane: Iimbotyi, iilentili, iimbotyi eziluhlaza, iimbotyi, iimbotyi. Amandongomane (angenatyuwa) afana neealmond, iicashews, kunye neewalnuts.
Iinkozo ezipheleleyo: irayisi emdaka, i-oats, irhasi, i-millet, isonka sengqolowa epheleleyo, ipasta.
Intlanzi kunye neentlanzi zaselwandle: I-Salmon, i-tuna, i-mackerel, i-herring, i-shrimp, i-squid, njl. Kungcono ukuzitya ubuncinane kabini ngeveki.
Inkukhu: Ayinasikhumba, iphekwe ngeoyile encinci.
Amaqanda: amaxesha amaninzi ngeveki.
Ukutya kobisi: iyogathi (ingakumbi iyogathi yamaGrike), itshizi (ngokulinganisela).
Iimifuno neziqholo: Izinto ezifana negalikhi, ijinja, i-turmeric, isinamoni, i-coriander, i-cumin, kunye ne-curry zongeza incasa kunye nobuhle.
Amafutha asempilweni:Ioyile yomnquma eyongeziweyo, iiavokhado, iiolive, amantongomane.
Zinjani ubungakanani besidlo?
Ukuzalisa isitya sakho ngokutya okunesondlo sisiqalo esihle. Kodwa kufuneka utye kangakanani? Kungcono ukuthetha nogqirha wezondlo ukuze akunike iingcebiso ezifanelekileyo kuwe. Kodwa ukuze akunike umbono opheleleyo, nantsi isikhokelo esifutshane:
Imifuno: Ubuncinane iikomityi ezi-2.5 ngosuku (cinga, ubuncinane iintlobo ezimbini zemifuno kwisidlo esinye).
Isiqhamo: Ubuncinane iziqwenga ezimbini ngosuku.
Iinkozo ezipheleleyo: malunga ne-170-200 grams ngosuku (umzekelo, ikomityi e-1 yerayisi, izilayi ezi-2 zesonka).
Iiproteni (intlanzi, inkukhu, iimbotyi): Malunga ne-150-200 grams ngosuku.
Ukutya kobisi: iikomityi ezi-2-3 ngosuku (umz., iyogathi enye, iglasi enye yobisi).
Ioyile yomnquma: iipunipoyi ezi-2-4 ngosuku.
Ungayilungisa njani ukutya kweMeditera?
Ngaphambi kokuba wenze naluphi na utshintsho olukhulu kwindlela otya ngayo okanye uqale isicwangciso esitsha sokutya, kubalulekile ukuthetha nogqirha wakho oyintloko (PCP) okanye ingcali yezondlo. Banokukunceda wenze uhlengahlengiso ngokusekelwe kwimpilo yakho kwaye bakuncede wenze utshintsho olufunekayo. Banokukwazi ukukunika iiresiphi onokuzenza ekhaya. Ngokubanzi, xa ucinga ngokutya, namathela kwiindlela ezimbalwa eziqhelekileyo nezilula ukuzenza zesidlo sakusasa, sasemini, sangokuhlwa, kunye nezidlo ezikhawulezayo. Okukhona kukho iintlobo ezahlukeneyo, kokukhona kungcono. Musa ukudinwa kukutya okufanayo. Ngethamsanqa, ukutya kwaseMedithera kunika ithuba elininzi lokuzama. Nazi ezinye imizekelo:
Isidlo sakusasa
Isidlo sakusasa esimnandi sokuqala usuku:
Iioats ezisikiweyo ngentsimbi kunye namaqunube amatsha kunye nembewu yeflakisi egayiweyo.
Isilayi sesonka esirhabaxa esinebhotolo yamandongomane kunye nesmoothie enesondlo.
I-yogurt yamaGrike eneziqhamo kunye nee-walnuts.
I-omelet emhlophe yeqanda enemifuno emitsha, yexesha lonyaka.
Isidlo sasemini
Fumana isondlo kunye namandla emini:
Isaladi yepasta enengqolowa epheleleyo enemifuno emininzi emitsha.
Isandwich yeportobello eyosiweyo kunye nekomityi yesuphu yemifuno enesondlo.
Isaladi yequinoa kunye nesalmon.
Ezinye izidlo zasemini zingathathwa lula xa uhamba ukuba uzilungiselela ngosuku olungaphambi kolo.
Isidlo sangokuhlwa
Gqibezela usuku ngokutya okunesondlo nokumnandi:
I-Salmon ene-salsa yemango.
I-cod eneentsile.
Inkukhu eyosiweyo eneoyile encinci, igqunywe ngeembotyi ze-cannellini.
Iipancakes zesidlo sangokuhlwa ezinencasa yepinatshi kunye nespinatshi.
Ibhega yembotyi emnyama eneebhanisi eziqhotsiweyo kunye ne-beetroot eyosiweyo.
Ipizza enempilo entliziyweni.
Ukuze wongeze izondlo kunye nombala ongakumbi, yenza into efana nesaladi yekhukhamba, okanye isaladi yeorenji, i-fennel, kunye ne-mint. Gxobhoza nje imifuno exutyiweyo kunye nesoso seMeditera esinesondlo.
Izidlo zokutya
Kulula ukuyifumana xa ulambile xa uyityile kwaye uyilungiselele kwangaphambili:
Isandla esincinci samandongomane kunye nembewu (ityuwa encinci okanye engenatyuwa).
Iziqhamo ezitsha (ukuba kunokwenzeka, nokuba zeziphi na ezikwixesha lonyaka kwindawo okuyo).
Iyogathi yamaGrike engenamafutha kunye neqhekeza letshokholethi emnyama (ubuncinane i-70% yekoko).
Iicrackers ezipheleleyo ezine-hummus.
Imifuno eluhlaza, ene-Greek yogurt dip engenamafutha.
Zeziphi ukutya okungafanelekanga ukutya kwiMeditera?
Akukho mithetho ingqongqo malunga noku kutya ethi "awunakutya ezi zinto". Nangona kunjalo, sikhuthazwa ukuba sinciphise ukutya okuthile kangangoko sinako. Nazi ezinye izinto onokuzinciphisa kangangoko unako:
Nakuphi na ukutya okuneswekile eyongeziweyo: izinto ezibhakiweyo, i-ayisikhrim, kwanee-granola bar.
Nasiphi na isiselo esineswekile eyongeziweyo: iijusi zeziqhamo, iisoda.
Ubhiya kunye notywala.
Ukutya okune-sodium eninzi (ityuwa) okanye amafutha agcweleyo.
Iicarbohydrate ezicociweyo: isonka esimhlophe, irayisi emhlophe.
Ukutya okucutshungulwe kakhulu: Ezinye iintlobo zetshizi.
Inyama enamafutha okanye elungisiweyo: njengeesoseji kunye nebhekoni.
Yintoni iphiramidi yeMeditera Diet?
Le yindlela enye yokubona ukuba kukutya okungakanani na ekufuneka ukutye. Imibutho eyahlukeneyo yenze iinguqulelo ezahlukeneyo kancinci zale piramidi. Kodwa zonke iipiramidi zicebisa ukutya imifuno emininzi, iziqhamo, iinkozo ezipheleleyo, kunye neoyile yomnquma engaphandle kwe-virgin, kunye nokunciphisa inyama ebomvu kunye neelekese. Le piramidi yokutya yaseMeditera yahlukile kwiPiramidi yeSikhokelo sokutya, eyadalwa ngurhulumente wase-US ngeminyaka yoo-1990.
Luluphi ulwalamano phakathi kwendlela yokuphila nokutya kweMeditera?
Ukuze ufumane okuninzi kwindlela otya ngayo, zama ezi zinto:
Zilolonge rhoqo, kunye nabanye ukuba kunokwenzeka.
Yeka ukutshaya okanye ukusebenzisa iimveliso zecuba ngokupheleleyo.
Hlanganani nosapho kunye nabahlobo ukuze nipheke nize nitye.
Ziqhelise ukupheka ekhaya kunokutya ngaphandle.
Nanini na xa kunokwenzeka, khetha ukutya okufumaneka kwindawo ohlala kuyo okufumaneka ngexesha lonyaka.
Ngaba olu hlobo lokutya lunokuba lolwemifuno?
Ewe, unako. Ukuba ungumtya wemifuno, ungalandela olu hlobo lokutya ngokulula ngokuphelisa inyama nentlanzi. Emva koko kuya kufuneka ufumane iproteni yakho kwimithombo yezityalo efana namandongomane neembotyi. Buza ingcali yesondlo ukuze ufumane ulwazi oluthe kratya malunga noku.
Ngaba oku akunakuba negluten?
Ewe. Ungenza iiresiphi ngaphandle kwegluten. Thetha nengcali yesondlo ngale nto kwaye ufumane uncedo lokwenza utshintsho olufunekayo.
Andinakusebenzisa ioyile yomnquma eqhelekileyo endaweni yeoyile yomnquma eyongeziweyo (EVOO)?
Kungcono ukusebenzisa ioyile yomnquma eqhelekileyo endaweni yeoyile enamafutha agcweleyo njengeoyile yesundu. Nangona kunjalo, ukuze ufumane iingenelo ezilungileyo, khetha iOyile yomnquma eNcane (i-EVOO). Into ebalulekileyo ekufuneka uyazi ngaphambi kokuba uqale olu hlobo lokutya lwaseMeditera kukuba ayizizo zonke iioyile zomnquma ezidalwe zilingana. Olu hlobo lokutya lucebisa ngokukodwa ukusebenzisa i-EVOO. Isizathu soku sisilinganiselo sayo samafutha asempilweni. Oko kuthetha ukuba i-EVOO inamafutha asempilweni (angenawo) kunamafutha amabi (agcweleyo). I-EVOO ikwaphezulu kwii-antioxidants.
Ii-antioxidants zikhusela iiseli zakho ekonakalisweni, ngoko ke zikhusela intliziyo yakho nengqondo yakho, kwaye zinciphisa ukudumba emzimbeni. Ngenxa yokuba indlela eyenziwa ngayo ioyile yomnquma eqhelekileyo yahlukile, ayinazo ezi antioxidants zininzi.
Kwihlabathi elineentlobo ezininzi zokutya, kunokuba nzima ukufumana eyona ifanelekileyo kuwe. Kodwa uphando lubonise ukuba ukutya kwaseMeditera kuluncedo kakhulu kwabo basengozini yesifo sentliziyo. Ukongeza ekukhuseleni intliziyo, kunokunceda ukuthintela nokulawula ezinye izifo ezininzi.
Okokugqibela, izinto ekufuneka uzikhumbule (Umyalezo Wokuya Ekhaya)
Njengakweyiphi na isicwangciso sokutya, kubalulekile ukuthetha nogqirha okanye ingcali yesondlo ngaphambi kokuba uqale. Banokukunceda uqinisekise ukuba isicwangciso sikulungele kwaye bakuncede wenze utshintsho ukuba kuyimfuneko. Kwakhona, xelela usapho lwakho nabahlobo bakho malunga nomgomo wakho omtsha. Babandakanyeke ekulungiseleleni ukutya nasekutyeni kunye. Xa uneqela elixhasayo, kulula kakhulu ukunamathela kolu hlobo lokutya ekuhambeni kwexesha. Khumbula, oku akukokutya okwethutyana, kodwa kukutshintsha kwindlela yokuphila enempilo! Ngoko ke, qala kancinci kwaye uzame ukwenza oku kutya kumnandi, okunesondlo kube yinxalenye yobomi bakho.
"Ukutya kweMeditera, Ukutya okunempilo, Impilo yentliziyo, Ulawulo lobunzima, Indlela yokuphila enempilo, Ioyile yomnquma, Isondlo

⚠️ Important: The medical articles and information on Nirogi Lanka are for general awareness only, and are by no means a substitute for professional medical advice, diagnosis, or treatment. For any medical problem you have, consult a qualified physician immediately.

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Isondlo kunye nokutyaJulayi 16, 2026
Masifunde ngokutya kweMeditera ukuze siphile ubomi obusempilweni.
Dr. Priya SammaniMedical Verification
⏱ 8 min read
📋Table of Contents
1. Yintoni iMeditera Diet?
2. Zithini iingenelo zale ndlela yokutya yaseMeditera?
3. Ziziphi ukutya ezikwindawo yokutya yaseMeditera?
4. Izinto ezilungileyo zokutya rhoqo:
5. Zinjani ubungakanani besidlo?
6. Ungayilungisa njani ukutya kweMeditera?
7. Isidlo sakusasa
8. Isidlo sasemini
9. Isidlo sangokuhlwa
10. Izidlo zokutya
11. Zeziphi ukutya okungafanelekanga ukutya kwiMeditera?
12. Yintoni iphiramidi yeMeditera Diet?
13. Luluphi ulwalamano phakathi kwendlela yokuphila nokutya kweMeditera?
14. Ngaba olu hlobo lokutya lunokuba lolwemifuno?
15. Ngaba oku akunakuba negluten?
16. Andinakusebenzisa ioyile yomnquma eqhelekileyo endaweni yeoyile yomnquma eyongeziweyo (EVOO)?
17. Okokugqibela, izinto ekufuneka uzikhumbule (Umyalezo Wokuya Ekhaya)
Ngaba wakha weva nge " Mediterranean Diet"? Mhlawumbi eli gama livakala lingaqhelekanga kuwe, okanye mhlawumbi ugqirha ukuxelele ngalo. Ngokwenene yindlela yokutya elula kakhulu, emnandi, nenempilo kakhulu. Ayifuni ukubalwa okuninzi okanye ukubalwa kweekhalori. Ngaba singathetha ngayo ngokweenkcukacha namhlanje?
Yintoni iMeditera Diet?
Ngamafutshane, olu hlobo lokutya lugxile ekutyeni okusekwe kwizityalo kunye namafutha asempilweni. Cinga ngako, lusekelwe kwindlela abantu bamazwe ajikeleze uLwandle lweMeditera (umz. iGrisi, i-Itali) ababesitya ngayo kwiminyaka eyadlulayo. Nantsi into esidla ngokuyitya kolu hlobo lokutya:
Kukho imifuno emininzi, iziqhamo, iimbotyi, iilentili, iitshizi, kunye namandongomane. Kulungile ukuba ungatya iintlobo ezahlukeneyo zemifuno enemibala kunye neziqhamo ngosuku.
Inani elihle leenkozo ezipheleleyo . Oko kuthetha izinto ezifana nerayisi emdaka enebran, i-buckwheat, isonka esenziwe ngomgubo weembotyi ze-mung, kunye nepasta.
I-Extra Virgin Olive Oil (EVOO) luhlobo lwamafutha aluncedo emzimbeni. Siza kuthetha ngale nto ngokweenkcukacha kamva.
Iintlanzi, ingakumbi iintlanzi ezityebileyo kwi- omega-3 fatty acids, ezifana nesalmon, tuna, mackerel, kunye neherring.
Ubungakanani obuphakathi betshizi yendalo kunye neyogathi.
Inyama ebomvu ayityiwa kakhulu, okanye ayityiwa kwaphela. Endaweni yoko, kukhethwa izinto ezifana nenkukhu nentlanzi.
Kungcono ukutya ukutya okuneswekile encinci okanye ukungabi nayo kwaphela, iziselo ezineswekile, kunye nebhotolo kangangoko kunokwenzeka.
Abanye abantu basela iwayini encinci xa besitya, kodwa ukuba awukaseli iwayini, oku akufanele uqale ukukwenza.
Abaphandi bafumanise ukuba olu hlobo lokutya lunciphisa umngcipheko wokufumana isifo sentliziyo (iCoronary Artery Disease – CAD). Namhlanje, oogqirha bacebisa olu hlobo lokutya kubantu abasengozini yokufumana isifo sentliziyo okanye ukulawula ezinye iimeko zempilo.
Kungcono ukufuna uncedo kwingcali yokutya ukuze ilungele impilo yakho, i-allergies kunye nezinto ozithandayo.
Zithini iingenelo zale ndlela yokutya yaseMeditera?
Iingenelo ozifumanayo kolu hlobo lokutya azikho nje enye okanye ezimbini, kodwa zininzi!
Inciphisa umngcipheko wokuba nesifo sentliziyo. Oko kukuthi, inceda ekunciphiseni umngcipheko wokuhlaselwa sisifo sentliziyo kunye nokubetha kwentliziyo.
Ikunceda ugcine ubunzima obusempilweni.
Inceda ukugcina amanqanaba eswekile egazini asempilweni, uxinzelelo lwegazi , kunye namanqanaba e-cholesterol.
Inciphisa umngcipheko we-metabolic syndrome.
Inceda ukugcina ulungelelwano lweebhaktheriya eziluncedo (i-gut microbiota) kwinkqubo yokugaya ukutya, nto leyo ebaluleke kakhulu kwimpilo yethu iyonke.
Inciphisa umngcipheko wokufumana iintlobo ezithile zomhlaza.
Njengoko sikhula, ukusebenza kwengqondo kuyehla.
Ikunceda uphile ubomi obude nobunempilo.
Khawucinge nje ukuba zonke ezi zibonelelo zifumaneka njani. Zininzi izizathu zokuba olu hlobo lokutya lube luncedo kangaka:
Nciphisa amafutha agcweleyo kunye namafutha e-trans. Nangona imizimba yethu ifuna amafutha agcweleyo, amaninzi kakhulu anokunyusa i-cholesterol embi (i-LDL cholesterol). Xa le cholesterol ye-LDL isanda, amafutha anokuqokelelana kwimithambo yegazi (i-atherosclerosis) aze akhokelele kwisifo sentliziyo. Amafutha e-trans akanazo izibonelelo zempilo. Zombini ezi fatty “ezimbi” zinokubangela ukudumba emzimbeni.
Khuthaza amafutha angahluthwanga, anjenge-omega-3 fatty acids. Ezi zinceda ukugcina amanqanaba e-cholesterol asempilweni, zixhasa impilo yengqondo, kwaye zinciphise ukudumba. Kwakhona, ukutya okunamafutha angahluthwanga amaninzi kunye namafutha angahluthwanga amancinci kunokunceda ukulawula amanqanaba eswekile egazini.
Nciphisa i-sodium. Ukutya ukutya okunetyuwa eninzi (i-sodium) kunokunyusa uxinzelelo lwegazi. Oku kwandisa umngcipheko wokuhlaselwa sisifo sentliziyo kunye nestroke.
Iicarbohydrates ezicociweyo, okanye iswekile, zinqongophele. Ezi zinto zokutya zibangela ukuba amanqanaba eswekile egazini anyuke ngokukhawuleza. Zikwabonelela ngexabiso elincinci lesondlo emzimbeni, ngaphandle kwefayibha encinci okanye i-fiber.
Gxila ekutyeni okunefayibha eninzi kunye nee-antioxidants. Ezi zondlo zinceda ekunciphiseni ukudumba emzimbeni wonke. Ifayibha inceda ukuhambisa inkunkuma kumathumbu amakhulu kwaye inceda ukugcina amanqanaba eswekile egazini esempilweni. Ii-antioxidants zizinto ezikhusela iiseli kwi-free radicals kwaye zikhusela kumhlaza.
Kolu hlobo lokutya lwaseMeditera, izondlo ezahlukeneyo ziyadibana ukuze zincede imizimba yethu. Asikuko ukutya okunye okanye isithako esinye esizisa zonke ezi nzuzo. Kufana nekwayala. Nangona ilizwi elinye lingacula inxalenye yengoma, amazwi omntu wonke kufuneka adibane ukuze eve ubuhle obupheleleyo. Yile ndlela olu hlobo lokutya olusebenza ngayo.
Ziziphi ukutya ezikwindawo yokutya yaseMeditera?
Sele sithethe ngayo kancinci ngaphambili. Olu hlobo lokutya lusikhuthaza ukuba sitye ukutya okuthile (okufana nemifuno, iziqhamo, kunye neenkozo ezipheleleyo) kwaye sinciphise okunye ukutya . Xa ulungele ukuya evenkileni, mhlawumbi uyazibuza ukuba uthenge ntoni. Nazi imizekelo embalwa:
Izinto ezilungileyo zokutya rhoqo:
Imifuno: Nantoni na efana nesipinatshi, ikale, isipinatshi, i-okra, ithanga, iminqathe, iibhithi, iitumato, iikhukhamba, ikhaphetshu, ikholifulawa, ibroccoli.
Iziqhamo: Nantoni na oyithandayo, njengeebhanana, iimango, iipapaya, iipayinapile, iiorenji, iigrapefruit, amaqunube. Yitya iziqhamo zexesha elithile ukuba kunokwenzeka.
Amandongomane: Iimbotyi, iilentili, iimbotyi eziluhlaza, iimbotyi, iimbotyi. Amandongomane (angenatyuwa) afana neealmond, iicashews, kunye neewalnuts.
Iinkozo ezipheleleyo: irayisi emdaka, i-oats, irhasi, i-millet, isonka sengqolowa epheleleyo, ipasta.
Intlanzi kunye neentlanzi zaselwandle: I-Salmon, i-tuna, i-mackerel, i-herring, i-shrimp, i-squid, njl. Kungcono ukuzitya ubuncinane kabini ngeveki.
Inkukhu: Ayinasikhumba, iphekwe ngeoyile encinci.
Amaqanda: amaxesha amaninzi ngeveki.
Ukutya kobisi: iyogathi (ingakumbi iyogathi yamaGrike), itshizi (ngokulinganisela).
Iimifuno neziqholo: Izinto ezifana negalikhi, ijinja, i-turmeric, isinamoni, i-coriander, i-cumin, kunye ne-curry zongeza incasa kunye nobuhle.
Amafutha asempilweni:Ioyile yomnquma eyongeziweyo, iiavokhado, iiolive, amantongomane.
Zinjani ubungakanani besidlo?
Ukuzalisa isitya sakho ngokutya okunesondlo sisiqalo esihle. Kodwa kufuneka utye kangakanani? Kungcono ukuthetha nogqirha wezondlo ukuze akunike iingcebiso ezifanelekileyo kuwe. Kodwa ukuze akunike umbono opheleleyo, nantsi isikhokelo esifutshane:
Imifuno: Ubuncinane iikomityi ezi-2.5 ngosuku (cinga, ubuncinane iintlobo ezimbini zemifuno kwisidlo esinye).
Isiqhamo: Ubuncinane iziqwenga ezimbini ngosuku.
Iinkozo ezipheleleyo: malunga ne-170-200 grams ngosuku (umzekelo, ikomityi e-1 yerayisi, izilayi ezi-2 zesonka).
Iiproteni (intlanzi, inkukhu, iimbotyi): Malunga ne-150-200 grams ngosuku.
Ukutya kobisi: iikomityi ezi-2-3 ngosuku (umz., iyogathi enye, iglasi enye yobisi).
Ioyile yomnquma: iipunipoyi ezi-2-4 ngosuku.
Ungayilungisa njani ukutya kweMeditera?
Ngaphambi kokuba wenze naluphi na utshintsho olukhulu kwindlela otya ngayo okanye uqale isicwangciso esitsha sokutya, kubalulekile ukuthetha nogqirha wakho oyintloko (PCP) okanye ingcali yezondlo. Banokukunceda wenze uhlengahlengiso ngokusekelwe kwimpilo yakho kwaye bakuncede wenze utshintsho olufunekayo. Banokukwazi ukukunika iiresiphi onokuzenza ekhaya. Ngokubanzi, xa ucinga ngokutya, namathela kwiindlela ezimbalwa eziqhelekileyo nezilula ukuzenza zesidlo sakusasa, sasemini, sangokuhlwa, kunye nezidlo ezikhawulezayo. Okukhona kukho iintlobo ezahlukeneyo, kokukhona kungcono. Musa ukudinwa kukutya okufanayo. Ngethamsanqa, ukutya kwaseMedithera kunika ithuba elininzi lokuzama. Nazi ezinye imizekelo:
Isidlo sakusasa
Isidlo sakusasa esimnandi sokuqala usuku:
Iioats ezisikiweyo ngentsimbi kunye namaqunube amatsha kunye nembewu yeflakisi egayiweyo.
Isilayi sesonka esirhabaxa esinebhotolo yamandongomane kunye nesmoothie enesondlo.
I-yogurt yamaGrike eneziqhamo kunye nee-walnuts.
I-omelet emhlophe yeqanda enemifuno emitsha, yexesha lonyaka.
Isidlo sasemini
Fumana isondlo kunye namandla emini:
Isaladi yepasta enengqolowa epheleleyo enemifuno emininzi emitsha.
Isandwich yeportobello eyosiweyo kunye nekomityi yesuphu yemifuno enesondlo.
Isaladi yequinoa kunye nesalmon.
Ezinye izidlo zasemini zingathathwa lula xa uhamba ukuba uzilungiselela ngosuku olungaphambi kolo.
Isidlo sangokuhlwa
Gqibezela usuku ngokutya okunesondlo nokumnandi:
I-Salmon ene-salsa yemango.
I-cod eneentsile.
Inkukhu eyosiweyo eneoyile encinci, igqunywe ngeembotyi ze-cannellini.
Iipancakes zesidlo sangokuhlwa ezinencasa yepinatshi kunye nespinatshi.
Ibhega yembotyi emnyama eneebhanisi eziqhotsiweyo kunye ne-beetroot eyosiweyo.
Ipizza enempilo entliziyweni.
Ukuze wongeze izondlo kunye nombala ongakumbi, yenza into efana nesaladi yekhukhamba, okanye isaladi yeorenji, i-fennel, kunye ne-mint. Gxobhoza nje imifuno exutyiweyo kunye nesoso seMeditera esinesondlo.
Izidlo zokutya
Kulula ukuyifumana xa ulambile xa uyityile kwaye uyilungiselele kwangaphambili:
Isandla esincinci samandongomane kunye nembewu (ityuwa encinci okanye engenatyuwa).
Iziqhamo ezitsha (ukuba kunokwenzeka, nokuba zeziphi na ezikwixesha lonyaka kwindawo okuyo).
Iyogathi yamaGrike engenamafutha kunye neqhekeza letshokholethi emnyama (ubuncinane i-70% yekoko).
Iicrackers ezipheleleyo ezine-hummus.
Imifuno eluhlaza, ene-Greek yogurt dip engenamafutha.
Zeziphi ukutya okungafanelekanga ukutya kwiMeditera?
Akukho mithetho ingqongqo malunga noku kutya ethi "awunakutya ezi zinto". Nangona kunjalo, sikhuthazwa ukuba sinciphise ukutya okuthile kangangoko sinako. Nazi ezinye izinto onokuzinciphisa kangangoko unako:
Nakuphi na ukutya okuneswekile eyongeziweyo: izinto ezibhakiweyo, i-ayisikhrim, kwanee-granola bar.
Nasiphi na isiselo esineswekile eyongeziweyo: iijusi zeziqhamo, iisoda.
Ubhiya kunye notywala.
Ukutya okune-sodium eninzi (ityuwa) okanye amafutha agcweleyo.
Iicarbohydrate ezicociweyo: isonka esimhlophe, irayisi emhlophe.
Ukutya okucutshungulwe kakhulu: Ezinye iintlobo zetshizi.
Inyama enamafutha okanye elungisiweyo: njengeesoseji kunye nebhekoni.
Yintoni iphiramidi yeMeditera Diet?
Le yindlela enye yokubona ukuba kukutya okungakanani na ekufuneka ukutye. Imibutho eyahlukeneyo yenze iinguqulelo ezahlukeneyo kancinci zale piramidi. Kodwa zonke iipiramidi zicebisa ukutya imifuno emininzi, iziqhamo, iinkozo ezipheleleyo, kunye neoyile yomnquma engaphandle kwe-virgin, kunye nokunciphisa inyama ebomvu kunye neelekese. Le piramidi yokutya yaseMeditera yahlukile kwiPiramidi yeSikhokelo sokutya, eyadalwa ngurhulumente wase-US ngeminyaka yoo-1990.
Luluphi ulwalamano phakathi kwendlela yokuphila nokutya kweMeditera?
Ukuze ufumane okuninzi kwindlela otya ngayo, zama ezi zinto:
Zilolonge rhoqo, kunye nabanye ukuba kunokwenzeka.
Yeka ukutshaya okanye ukusebenzisa iimveliso zecuba ngokupheleleyo.
Hlanganani nosapho kunye nabahlobo ukuze nipheke nize nitye.
Ziqhelise ukupheka ekhaya kunokutya ngaphandle.
Nanini na xa kunokwenzeka, khetha ukutya okufumaneka kwindawo ohlala kuyo okufumaneka ngexesha lonyaka.
Ngaba olu hlobo lokutya lunokuba lolwemifuno?
Ewe, unako. Ukuba ungumtya wemifuno, ungalandela olu hlobo lokutya ngokulula ngokuphelisa inyama nentlanzi. Emva koko kuya kufuneka ufumane iproteni yakho kwimithombo yezityalo efana namandongomane neembotyi. Buza ingcali yesondlo ukuze ufumane ulwazi oluthe kratya malunga noku.
Ngaba oku akunakuba negluten?
Ewe. Ungenza iiresiphi ngaphandle kwegluten. Thetha nengcali yesondlo ngale nto kwaye ufumane uncedo lokwenza utshintsho olufunekayo.
Andinakusebenzisa ioyile yomnquma eqhelekileyo endaweni yeoyile yomnquma eyongeziweyo (EVOO)?
Kungcono ukusebenzisa ioyile yomnquma eqhelekileyo endaweni yeoyile enamafutha agcweleyo njengeoyile yesundu. Nangona kunjalo, ukuze ufumane iingenelo ezilungileyo, khetha iOyile yomnquma eNcane (i-EVOO). Into ebalulekileyo ekufuneka uyazi ngaphambi kokuba uqale olu hlobo lokutya lwaseMeditera kukuba ayizizo zonke iioyile zomnquma ezidalwe zilingana. Olu hlobo lokutya lucebisa ngokukodwa ukusebenzisa i-EVOO. Isizathu soku sisilinganiselo sayo samafutha asempilweni. Oko kuthetha ukuba i-EVOO inamafutha asempilweni (angenawo) kunamafutha amabi (agcweleyo). I-EVOO ikwaphezulu kwii-antioxidants.
Ii-antioxidants zikhusela iiseli zakho ekonakalisweni, ngoko ke zikhusela intliziyo yakho nengqondo yakho, kwaye zinciphisa ukudumba emzimbeni. Ngenxa yokuba indlela eyenziwa ngayo ioyile yomnquma eqhelekileyo yahlukile, ayinazo ezi antioxidants zininzi.
Kwihlabathi elineentlobo ezininzi zokutya, kunokuba nzima ukufumana eyona ifanelekileyo kuwe. Kodwa uphando lubonise ukuba ukutya kwaseMeditera kuluncedo kakhulu kwabo basengozini yesifo sentliziyo. Ukongeza ekukhuseleni intliziyo, kunokunceda ukuthintela nokulawula ezinye izifo ezininzi.
Okokugqibela, izinto ekufuneka uzikhumbule (Umyalezo Wokuya Ekhaya)
Njengakweyiphi na isicwangciso sokutya, kubalulekile ukuthetha nogqirha okanye ingcali yesondlo ngaphambi kokuba uqale. Banokukunceda uqinisekise ukuba isicwangciso sikulungele kwaye bakuncede wenze utshintsho ukuba kuyimfuneko. Kwakhona, xelela usapho lwakho nabahlobo bakho malunga nomgomo wakho omtsha. Babandakanyeke ekulungiseleleni ukutya nasekutyeni kunye. Xa uneqela elixhasayo, kulula kakhulu ukunamathela kolu hlobo lokutya ekuhambeni kwexesha. Khumbula, oku akukokutya okwethutyana, kodwa kukutshintsha kwindlela yokuphila enempilo! Ngoko ke, qala kancinci kwaye uzame ukwenza oku kutya kumnandi, okunesondlo kube yinxalenye yobomi bakho.
"Ukutya kweMeditera, Ukutya okunempilo, Impilo yentliziyo, Ulawulo lobunzima, Indlela yokuphila enempilo, Ioyile yomnquma, Isondlo
⚠️ Important: The medical articles and information on Nirogi Lanka are for general awareness only, and are by no means a substitute for professional medical advice, diagnosis, or treatment. For any medical problem you have, consult a qualified physician immediately.
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