Ukudla Okunomsoco NokudlaJulayi 16, 2026🔄 Updated: Jul 16, 2026⏱ 8 min

Ake sifunde ngokudla kwaseMedithera ukuze siphile impilo enempilo.

Creator: Dr. Priya Sammani
Published: 2026-07-16T13:39:49.000Z

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

Wake wezwa "ngokudla kwaseMedithera "? Mhlawumbe igama lizwakala lingavamile kuwe, noma mhlawumbe udokotela ukutshelile ngalo. Empeleni kuyindlela yokudla elula kakhulu, emnandi, futhi enempilo kakhulu. Akudingi ukubalwa okuningi noma ukubalwa kwamakhalori. Ingabe singakhuluma ngakho ngokuningiliziwe namuhla?

Kuyini Ukudla KwaseMedithera?

Kalula nje, lokhu kudla kugxila ekudleni okusekelwe ezitshalweni namafutha anempilo. Cabanga ngakho, kusekelwe endleleni abantu basemazweni azungeze uLwandle iMedithera (isib. iGrisi, i-Italy) ababedla ngayo eminyakeni edlule. Nakhu esikudlayo ngokuvamile kulokhu kudla:

Kunemifino eminingi, izithelo, ubhontshisi, amalentili, ubhontshisi, namakinati. Kuhle uma ungadla izinhlobo eziningana zemifino nezithelo ezimibalabala ngosuku.
Inani elihle lokusanhlamvu okuphelele . Lokho kusho izinto ezifana nelayisi elinsundu eline-bran, i-buckwheat, isinkwa esenziwe ngofulawa we-mung bean, kanye ne-pasta.
I-Extra Virgin Olive Oil (EVOO) uhlobo lwamafutha oluzuzisa umzimba. Sizoxoxa ngalokhu ngokuningiliziwe kamuva.
Izinhlanzi, ikakhulukazi izinhlanzi ezicebile ngama -omega-3 fatty acid, njenge-salmon, i-tuna, i-mackerel, kanye ne-herring.
Inani elilinganiselwe loshizi wemvelo kanye neyogathi.
Inyama ebomvu ayidliwa kakhulu, noma cishe ayidliwa nhlobo. Kunalokho, kukhethwa izinto ezifana nenkukhu nenhlanzi.
Kungcono ukudla ukudla okunoshukela okuncane noma ukungabi nakho nhlobo, iziphuzo ezinoshukela, kanye nebhotela ngangokunokwenzeka.
Abanye abantu baphuza iwayini elincane ekudleni kwabo, kodwa uma ungakaliphuzi iwayini, lokhu akuyona into okufanele uqale ukuyenza.

Abacwaningi bathole ukuthi lokhu kudla kunciphisa ingozi yokuthola isifo senhliziyo (i-Coronary Artery Disease - CAD). Namuhla, odokotela batusa lokhu kudla kubantu abasengozini yokuthola isifo senhliziyo noma ukuphatha ezinye izimo zempilo.

Kungcono ukufuna usizo kuchwepheshe wezokudla ukuze ahlele lokhu kudla ukuze kuhambisane nempilo yakho, ukungezwani komzimba, kanye nezinto ozithandayo.

Yiziphi izinzuzo zalokhu kudla kwaseMedithera?

Izinzuzo ozitholayo kulokhu kudla akuzona nje eyodwa noma ezimbili, kodwa ziningi!

Kunciphisa ingozi yokuthola izifo zenhliziyo nemithambo yegazi. Okusho ukuthi, kusiza ekunciphiseni ingozi yokuhlaselwa yinhliziyo kanye nohlangothi.
Kukusiza ukuthi ugcine isisindo sakho siphilile.
Kusiza ukugcina amazinga kashukela egazini aphilile, umfutho wegazi kanye namazinga e-cholesterol.
Kunciphisa ingozi ye-metabolic syndrome.
Kuyasiza ukugcina ibhalansi yamabhaktheriya awusizo (i-gut microbiota) ohlelweni lokugaya ukudla, okubaluleke kakhulu empilweni yethu iyonke.
Kunciphisa ingozi yokuthola izinhlobo ezithile zomdlavuza.
Njengoba sikhula, ukusebenza kobuchopho kuyehla.
Kukusiza ukuthi uphile impilo ende nenempilo.

Cabanga ukuthi zonke lezi zinzuzo zivela kanjani. Kunezizathu eziningana ezenza lokhu kudla kube nenzuzo kangaka:

Nciphisa amafutha agcwele kanye namafutha e-trans. Nakuba imizimba yethu idinga amafutha agcwele, amaningi kakhulu angandisa i-cholesterol embi (i-LDL cholesterol). Uma le cholesterol ye-LDL ikhula, amafutha anganqwabelana emithanjeni yegazi (i-atherosclerosis) futhi aholele esifweni senhliziyo. Amafutha e-trans awanayo izinzuzo zempilo. Womabili la mafutha “amabi” angabangela ukuvuvukala emzimbeni.
Khuthaza amafutha angagcwali, njenge-omega-3 fatty acids. Lokhu kusiza ukugcina amazinga e-cholesterol anempilo, kusekela impilo yobuchopho, futhi kunciphise ukuvuvukala. Futhi, ukudla okunamafutha angagcwali amaningi kanye namafutha agcwali amancane kungasiza ekulawuleni amazinga kashukela egazini.
Nciphisa i-sodium. Ukudla ukudla okunosawoti omningi (i-sodium) kungandisa umfutho wegazi. Lokhu kwandisa ingozi yokuhlaselwa yinhliziyo kanye nesifo sohlangothi.
Ama-carbohydrate acwengisisiwe, noma ushukela, anqunyelwe. Lokhu kudla kubangela amazinga kashukela egazini ukuba akhuphuke ngokushesha. Futhi akunikezi inani elincane lokudla okunomsoco emzimbeni, futhi cishe akunawo i-fiber.
Gxila ekudleni okune-fiber eningi kanye nama-antioxidants. Lezi zakhamzimba zisiza ekunciphiseni ukuvuvukala emzimbeni wonke. I-fiber isiza ukuhambisa imfucuza emathunjini futhi isiza ukugcina amazinga kashukela egazini enempilo. Ama-antioxidants ayizinto ezivikela amangqamuzana kuma-free radicals futhi zivikele umdlavuza.

Kulokhu kudla kwaseMedithera, izakhamzimba ezahlukene ziyahlangana ukuze zisize imizimba yethu. Akusikho ukudla okukodwa noma isithako esisodwa esiletha zonke lezi zinzuzo. Kufana nekwayara. Nakuba izwi elilodwa lingacula ingxenye yengoma, amazwi awo wonke umuntu kudingeka ahlangane ukuze ezwe ubuhle obuphelele. Yileyo ndlela lokhu kudla okusebenza ngayo.
Yikuphi ukudla okungokwaseMedithera?
Sesikhulume ngakho kancane ngaphambili. Lokhu kudla kusikhuthaza ukuba sidle ukudla okuthile okwengeziwe (njengemifino, izithelo, kanye nokusanhlamvu okuphelele) futhi sinciphise okunye ukudla . Uma usukulungele ukuya esitolo, cishe uyazibuza ukuthi uzothengani. Nazi izibonelo ezimbalwa:
Izinto ezinhle okufanele uzidle njalo:
Imifino: Noma yini efana nesipinashi, i-kale, isipinashi, i-okra, ithanga, izaqathi, ama-beet, utamatisi, ukhukhamba, iklabishi, ikholifulawa, i-broccoli.
Izithelo: Noma yini oyithandayo, njengobhanana, umango, upapaya, uphayinaphu, amawolintshi, ubhamuza, amajikijolo. Yidla izithelo zesizini uma kungenzeka.
Amantongomane: Ubhontshisi, amalentili, ubhontshisi oluhlaza, ubhontshisi, ubhontshisi. Amantongomane (angenasawoti) njengama-alimondi, ama-cashew, nama-walnuts.
Okusanhlamvu okuphelele: ilayisi elinsundu, i-oats, ibhali, i-millet, isinkwa sikakolweni ophelele, i-pasta.
Inhlanzi nokudla kwasolwandle: I-Salmon, i-tuna, i-mackerel, i-herring, i-shrimp, i-squid, njll. Kungcono ukudla okungenani kabili ngesonto.
Inkukhu: Ayinasikhumba, iphekwe ngamafutha amancane.
Amaqanda: izikhathi eziningana ngesonto.
Ukudla kobisi: iyogathi (ikakhulukazi iyogathi yamaGreki), ushizi (ngokulinganisela).
Amakhambi nezinongo: Izinto ezifana negalikhi, ijinja, i-turmeric, isinamoni, i-coriander, i-cumin, kanye ne-curry zengeza ukunambitheka kanye nobuhle.
Amafutha anempilo:Amafutha omnqumo angavamile, ama-avokhado, ama-olive, amantongomane.
Zinjani izilinganiso zokudla?
Ukugcwalisa ipuleti lakho ngokudla okunempilo kuyisiqalo esihle. Kodwa kufanele udle okungakanani? Kungcono ukukhuluma nochwepheshe wezokudla ukuze uthole iseluleko esifanele wena. Kodwa ukuze sikunike umbono ojwayelekile, nansi isiqondiso esisheshayo:
Imifino: Okungenani izinkomishi ezingu-2.5 ngosuku (cabanga, okungenani izinhlobo ezimbili zemifino ngesikhathi sokudla okukodwa).
Izithelo: Okungenani izingcezu ezimbili ngosuku.
Okusanhlamvu okuphelele: cishe amagremu angu-170-200 ngosuku (isib. inkomishi eyodwa yelayisi, izingcezu ezimbili zesinkwa).
Amaprotheni (inhlanzi, inkukhu, ubhontshisi): Cishe amagremu ayi-150-200 ngosuku.
Ukudla kobisi: izinkomishi ezingu-2-3 ngosuku (isb., iyogathi eyodwa, ingilazi eyodwa yobisi).
Amafutha omnqumo: izipuni ezimbili kuya kwezine ngosuku.
Indlela yokulungisa ukudla kwaseMedithera?
Ngaphambi kokwenza noma yiziphi izinguquko ezinkulu ekudleni kwakho noma ukuqala uhlelo olusha lokudla, kubalulekile ukukhuluma nodokotela wakho wokunakekelwa okuyinhloko (PCP) noma isazi sokudla. Bangakusiza wenze izinguquko ngokusekelwe empilweni yakho futhi bakusize wenze izinguquko ezidingekayo. Bangase bakwazi nokukunikeza izindlela zokupheka ongazisebenzisa ekhaya. Ngokuvamile, uma ucabanga ngokudla, namathela ezinkethweni ezimbalwa ezijwayelekile nezilula ukuzenza zesidlo sasekuseni, sasemini, sakusihlwa, kanye nokudla okulula. Uma unezinhlobonhlobo eziningi, kungcono. Ungakhathali ngokudla okufanayo. Ngenhlanhla, ukudla kwaseMedithera kunikeza isikhala esiningi sokuzihlola. Nazi ezinye izibonelo:
Isidlo sasekuseni
Isidlo sasekuseni esimnandi sokuqala usuku:
I-oats esikiwe ngensimbi enamajikijolo amasha kanye nembewu yeflakisi egayiwe.
Ucezu lwesinkwa esiqinile esinebhotela lamantongomane kanye ne-smoothie enomsoco.
I-yogathi yamaGreki enezithelo nama-walnuts.
I-omelet emhlophe yeqanda enemifino emisha, yesizini.
Isidlo sasemini
Thola ukudla okunomsoco kanye namandla emini:
Isaladi ye-pasta enokolweni oluphelele enemifino emisha eminingi.
Isandwichi ye-portobello eyosiwe kanye nenkomishi yesobho lemifino enomsoco.
Isaladi ye-quinoa ne-salmon.
Ezinye izidlo zasemini zingadliwa kalula uma uzilungiselela ngosuku olwandulelayo.
Isidlo sakusihlwa
Qeda usuku ngokudla okunomsoco nokumnandi:
I-Salmon ne-salsa yemango.
I-Cod ene-lentile.
Inkukhu eyosiwe enamafutha amancane, efakwe ubhontshisi we-cannellini.
Ama-pancake e-chickpea nesipinashi amnandi kakhulu.
Ibhega elimnyama elinamabhanisi acwebezelayo kanye ne-beetroot eyosiwe.
I-pizza enempilo enhliziyweni.
Ukuze wengeze izakhamzimba nombala owengeziwe, yenza okuthile okufana nesaladi yekhukhamba, noma isaladi yeorenji, i-fennel, ne-mint. Vele uthele imifino exubile nesoso seMedithera esinomsoco.
Ukudla okulula
Kulula ukukuthatha uma ulambile uma usuyihlanganisile futhi wayilungisa kusenesikhathi:
Inqwaba yamantongomane nembewu (usawoti omncane noma ongenasawoti).
Izithelo ezintsha (uma kungenzeka, noma yini esesikhathini endaweni yakini).
I-yogurt yamaGreki engeyona amafutha kanye nocezu lwetshokolethi emnyama (okungenani i-cocoa engu-70%).
Ama-cracker aphelele ane-hummus.
Imifino eluhlaza, ene-Greek yogurt dip engenamafutha.
Yikuphi ukudla okungafanele ukudliwe ekudleni kwaseMedithera?
Ayikho imithetho eqinile kulokhu kudla ethi "awukwazi ukudla lezi zinto". Kodwa-ke, sikhuthazwa ukuthi sinciphise ukudla okuthile ngangokunokwenzeka. Nazi ezinye izinto okufanele uzinciphise ngangokunokwenzeka:
Noma yikuphi ukudla okunoshukela owengeziwe: izinto ezibhakiwe, i-ayisikhilimu, ngisho nama-granola bar.
Noma yisiphi isiphuzo esinoshukela owengeziwe: amajusi ezithelo, ama-soda.
Ubhiya notshwala.
Ukudla okune-sodium eningi (usawoti) noma amafutha agcwele.
Ama-carbohydrate acwengisisiwe: isinkwa esimhlophe, ilayisi elimhlophe.
Ukudla okucutshungulwe kakhulu: Ezinye izinhlobo zoshizi.
Inyama enamafutha noma ecutshunguliwe: njengamasoseji nebhekoni.
Iyini iphiramidi ye-Mediterranean Diet?
Lena enye indlela yokubona ukuthi kufanele udle ukudla okungakanani. Izinhlangano ezahlukene zenze izinhlobo ezahlukene zale phiramidi. Kodwa wonke amaphiramidi ancoma ukudla imifino eminingi, izithelo, okusanhlamvu okuphelele, namafutha omnqumo angenabo ubuntombi, kanye nokunciphisa inyama ebomvu namaswidi. Le phiramidi yokudla yaseMedithera ihlukile kwiPhiramidi Yomhlahlandlela Wokudla, eyadalwa uhulumeni wase-US ngawo-1990.
Buyini ubudlelwano phakathi kwendlela yokuphila nokudla kwaseMedithera?
Ukuze uthole okuningi ekudleni kwakho, zama lezi zinto:
Vivinya umzimba njalo, nabanye uma kungenzeka.
Yeka ukubhema noma ukusebenzisa imikhiqizo kagwayi ngokuphelele.
Hlangana nomndeni nabangane ukuze nipheke futhi nidle.
Zijwayeze ukupheka ekhaya kunokudlela ngaphandle.
Noma nini lapho kungenzeka, khetha ukudla okutholakala endaweni yakini okutholakala endaweni yakini futhi okusesikhathini.
Ingabe lokhu kudla kungaba ukudla kwemifino?
Yebo, ungakwazi. Uma ungumdli wemifino, ungalandela kalula lokhu kudla ngokuqeda inyama nenhlanzi. Ngemuva kwalokho kuzodingeka uthole amaprotheni akho emithonjeni esekwe ezitshalweni njengamantongomane nobhontshisi. Cela isazi sezokudla ukuze uthole ulwazi olwengeziwe ngalokhu.
Ingabe lokhu kungaba okungenagluten?
Yebo. Ungenza izindlela zokupheka ngaphandle kwe-gluten. Khuluma nochwepheshe wezokudla ngalokhu futhi uthole usizo lokwenza izinguquko ezidingekayo.
Angikwazi yini ukusebenzisa amafutha omnqumo avamile esikhundleni samafutha omnqumo e-extra virgin (EVOO)?
Kungcono ukusebenzisa uwoyela womnqumo ojwayelekile esikhundleni samafutha agcwele njengamafutha esundu. Kodwa-ke, ukuze uthole izinzuzo ezinhle kakhulu, khetha i-Extra Virgin Olive Oil (EVOO). Into ebalulekile okufanele uyazi ngaphambi kokuqala lokhu kudla kwaseMedithera ukuthi akuwona wonke amafutha omnqumo adalwe alingana. Lokhu kudla kuncoma ngokukhethekile ukusebenzisa i-EVOO. Isizathu salokhu isilinganiso samafutha anempilo. Lokho kusho ukuthi i-EVOO inamafutha anempilo amaningi (angenasawoti) kunamafutha amabi (agcwele). I-EVOO nayo iphezulu kuma-antioxidants.
Ama-antioxidants avikela amangqamuzana akho ekulimaleni, ngakho-ke avikela inhliziyo yakho nobuchopho bakho, futhi anciphise ukuvuvukala emzimbeni. Ngenxa yokuthi indlela okwenziwa ngayo uwoyela womnqumo ojwayelekile ihlukile, ayinawo la ma-antioxidants ambalwa.
Ezweni elinokudla okuningi kangaka, kungaba nzima ukuthola okulungele wena. Kodwa ucwaningo lukhombisile ukuthi ukudla kwaseMedithera kuzuzisa kakhulu labo abasengozini yesifo senhliziyo. Ngaphezu kokuvikela inhliziyo, kungasiza ekuvimbeleni nasekulawuleni ezinye izifo eziningi.
Okokugcina, izinto okufanele uzikhumbule (Umyalezo Wokuya Ekhaya)
Njenganoma yiluphi uhlelo lokudla, kubalulekile ukukhuluma nodokotela noma isazi sokudla ngaphambi kokuba uqale. Bangakusiza ukuqinisekisa ukuthi uhlelo lukulungele futhi bakusize wenze izinguquko uma kudingeka. Futhi, tshela umndeni wakho nabangani ngomgomo wakho omusha. Babandakanyeke ekulungiseleleni ukudla nasekudleni ndawonye. Uma uneqembu elisekelanayo, kulula kakhulu ukunamathela kulokhu kudla ngokuhamba kwesikhathi. Khumbula, lokhu akuyona ukudla kwesikhashana, kodwa ukushintshela endleleni yokuphila enempilo! Ngakho-ke, qala kancane bese uzama ukwenza lokhu kudla okumnandi nokunempilo kube yingxenye yempilo yakho.
'Ukudla KwaseMedithera, Ukudla Okunempilo, Impilo Yenhliziyo, Ukuphathwa Kwesisindo, Indlela Yokuphila Enempilo, Amafutha Omnqumo, Ukudla Okunomsoco

⚠️ 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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Ukudla Okunomsoco NokudlaJulayi 16, 2026
Ake sifunde ngokudla kwaseMedithera ukuze siphile impilo enempilo.
Dr. Priya SammaniMedical Verification
⏱ 8 min read
📋Table of Contents
1. Kuyini Ukudla KwaseMedithera?
2. Yiziphi izinzuzo zalokhu kudla kwaseMedithera?
3. Yikuphi ukudla okungokwaseMedithera?
4. Izinto ezinhle okufanele uzidle njalo:
5. Zinjani izilinganiso zokudla?
6. Indlela yokulungisa ukudla kwaseMedithera?
7. Isidlo sasekuseni
8. Isidlo sasemini
9. Isidlo sakusihlwa
10. Ukudla okulula
11. Yikuphi ukudla okungafanele ukudliwe ekudleni kwaseMedithera?
12. Iyini iphiramidi ye-Mediterranean Diet?
13. Buyini ubudlelwano phakathi kwendlela yokuphila nokudla kwaseMedithera?
14. Ingabe lokhu kudla kungaba ukudla kwemifino?
15. Ingabe lokhu kungaba okungenagluten?
16. Angikwazi yini ukusebenzisa amafutha omnqumo avamile esikhundleni samafutha omnqumo e-extra virgin (EVOO)?
17. Okokugcina, izinto okufanele uzikhumbule (Umyalezo Wokuya Ekhaya)
Wake wezwa "ngokudla kwaseMedithera "? Mhlawumbe igama lizwakala lingavamile kuwe, noma mhlawumbe udokotela ukutshelile ngalo. Empeleni kuyindlela yokudla elula kakhulu, emnandi, futhi enempilo kakhulu. Akudingi ukubalwa okuningi noma ukubalwa kwamakhalori. Ingabe singakhuluma ngakho ngokuningiliziwe namuhla?
Kuyini Ukudla KwaseMedithera?
Kalula nje, lokhu kudla kugxila ekudleni okusekelwe ezitshalweni namafutha anempilo. Cabanga ngakho, kusekelwe endleleni abantu basemazweni azungeze uLwandle iMedithera (isib. iGrisi, i-Italy) ababedla ngayo eminyakeni edlule. Nakhu esikudlayo ngokuvamile kulokhu kudla:
Kunemifino eminingi, izithelo, ubhontshisi, amalentili, ubhontshisi, namakinati. Kuhle uma ungadla izinhlobo eziningana zemifino nezithelo ezimibalabala ngosuku.
Inani elihle lokusanhlamvu okuphelele . Lokho kusho izinto ezifana nelayisi elinsundu eline-bran, i-buckwheat, isinkwa esenziwe ngofulawa we-mung bean, kanye ne-pasta.
I-Extra Virgin Olive Oil (EVOO) uhlobo lwamafutha oluzuzisa umzimba. Sizoxoxa ngalokhu ngokuningiliziwe kamuva.
Izinhlanzi, ikakhulukazi izinhlanzi ezicebile ngama -omega-3 fatty acid, njenge-salmon, i-tuna, i-mackerel, kanye ne-herring.
Inani elilinganiselwe loshizi wemvelo kanye neyogathi.
Inyama ebomvu ayidliwa kakhulu, noma cishe ayidliwa nhlobo. Kunalokho, kukhethwa izinto ezifana nenkukhu nenhlanzi.
Kungcono ukudla ukudla okunoshukela okuncane noma ukungabi nakho nhlobo, iziphuzo ezinoshukela, kanye nebhotela ngangokunokwenzeka.
Abanye abantu baphuza iwayini elincane ekudleni kwabo, kodwa uma ungakaliphuzi iwayini, lokhu akuyona into okufanele uqale ukuyenza.
Abacwaningi bathole ukuthi lokhu kudla kunciphisa ingozi yokuthola isifo senhliziyo (i-Coronary Artery Disease - CAD). Namuhla, odokotela batusa lokhu kudla kubantu abasengozini yokuthola isifo senhliziyo noma ukuphatha ezinye izimo zempilo.
Kungcono ukufuna usizo kuchwepheshe wezokudla ukuze ahlele lokhu kudla ukuze kuhambisane nempilo yakho, ukungezwani komzimba, kanye nezinto ozithandayo.
Yiziphi izinzuzo zalokhu kudla kwaseMedithera?
Izinzuzo ozitholayo kulokhu kudla akuzona nje eyodwa noma ezimbili, kodwa ziningi!
Kunciphisa ingozi yokuthola izifo zenhliziyo nemithambo yegazi. Okusho ukuthi, kusiza ekunciphiseni ingozi yokuhlaselwa yinhliziyo kanye nohlangothi.
Kukusiza ukuthi ugcine isisindo sakho siphilile.
Kusiza ukugcina amazinga kashukela egazini aphilile, umfutho wegazi kanye namazinga e-cholesterol.
Kunciphisa ingozi ye-metabolic syndrome.
Kuyasiza ukugcina ibhalansi yamabhaktheriya awusizo (i-gut microbiota) ohlelweni lokugaya ukudla, okubaluleke kakhulu empilweni yethu iyonke.
Kunciphisa ingozi yokuthola izinhlobo ezithile zomdlavuza.
Njengoba sikhula, ukusebenza kobuchopho kuyehla.
Kukusiza ukuthi uphile impilo ende nenempilo.
Cabanga ukuthi zonke lezi zinzuzo zivela kanjani. Kunezizathu eziningana ezenza lokhu kudla kube nenzuzo kangaka:
Nciphisa amafutha agcwele kanye namafutha e-trans. Nakuba imizimba yethu idinga amafutha agcwele, amaningi kakhulu angandisa i-cholesterol embi (i-LDL cholesterol). Uma le cholesterol ye-LDL ikhula, amafutha anganqwabelana emithanjeni yegazi (i-atherosclerosis) futhi aholele esifweni senhliziyo. Amafutha e-trans awanayo izinzuzo zempilo. Womabili la mafutha “amabi” angabangela ukuvuvukala emzimbeni.
Khuthaza amafutha angagcwali, njenge-omega-3 fatty acids. Lokhu kusiza ukugcina amazinga e-cholesterol anempilo, kusekela impilo yobuchopho, futhi kunciphise ukuvuvukala. Futhi, ukudla okunamafutha angagcwali amaningi kanye namafutha agcwali amancane kungasiza ekulawuleni amazinga kashukela egazini.
Nciphisa i-sodium. Ukudla ukudla okunosawoti omningi (i-sodium) kungandisa umfutho wegazi. Lokhu kwandisa ingozi yokuhlaselwa yinhliziyo kanye nesifo sohlangothi.
Ama-carbohydrate acwengisisiwe, noma ushukela, anqunyelwe. Lokhu kudla kubangela amazinga kashukela egazini ukuba akhuphuke ngokushesha. Futhi akunikezi inani elincane lokudla okunomsoco emzimbeni, futhi cishe akunawo i-fiber.
Gxila ekudleni okune-fiber eningi kanye nama-antioxidants. Lezi zakhamzimba zisiza ekunciphiseni ukuvuvukala emzimbeni wonke. I-fiber isiza ukuhambisa imfucuza emathunjini futhi isiza ukugcina amazinga kashukela egazini enempilo. Ama-antioxidants ayizinto ezivikela amangqamuzana kuma-free radicals futhi zivikele umdlavuza.
Kulokhu kudla kwaseMedithera, izakhamzimba ezahlukene ziyahlangana ukuze zisize imizimba yethu. Akusikho ukudla okukodwa noma isithako esisodwa esiletha zonke lezi zinzuzo. Kufana nekwayara. Nakuba izwi elilodwa lingacula ingxenye yengoma, amazwi awo wonke umuntu kudingeka ahlangane ukuze ezwe ubuhle obuphelele. Yileyo ndlela lokhu kudla okusebenza ngayo.
Yikuphi ukudla okungokwaseMedithera?
Sesikhulume ngakho kancane ngaphambili. Lokhu kudla kusikhuthaza ukuba sidle ukudla okuthile okwengeziwe (njengemifino, izithelo, kanye nokusanhlamvu okuphelele) futhi sinciphise okunye ukudla . Uma usukulungele ukuya esitolo, cishe uyazibuza ukuthi uzothengani. Nazi izibonelo ezimbalwa:
Izinto ezinhle okufanele uzidle njalo:
Imifino: Noma yini efana nesipinashi, i-kale, isipinashi, i-okra, ithanga, izaqathi, ama-beet, utamatisi, ukhukhamba, iklabishi, ikholifulawa, i-broccoli.
Izithelo: Noma yini oyithandayo, njengobhanana, umango, upapaya, uphayinaphu, amawolintshi, ubhamuza, amajikijolo. Yidla izithelo zesizini uma kungenzeka.
Amantongomane: Ubhontshisi, amalentili, ubhontshisi oluhlaza, ubhontshisi, ubhontshisi. Amantongomane (angenasawoti) njengama-alimondi, ama-cashew, nama-walnuts.
Okusanhlamvu okuphelele: ilayisi elinsundu, i-oats, ibhali, i-millet, isinkwa sikakolweni ophelele, i-pasta.
Inhlanzi nokudla kwasolwandle: I-Salmon, i-tuna, i-mackerel, i-herring, i-shrimp, i-squid, njll. Kungcono ukudla okungenani kabili ngesonto.
Inkukhu: Ayinasikhumba, iphekwe ngamafutha amancane.
Amaqanda: izikhathi eziningana ngesonto.
Ukudla kobisi: iyogathi (ikakhulukazi iyogathi yamaGreki), ushizi (ngokulinganisela).
Amakhambi nezinongo: Izinto ezifana negalikhi, ijinja, i-turmeric, isinamoni, i-coriander, i-cumin, kanye ne-curry zengeza ukunambitheka kanye nobuhle.
Amafutha anempilo:Amafutha omnqumo angavamile, ama-avokhado, ama-olive, amantongomane.
Zinjani izilinganiso zokudla?
Ukugcwalisa ipuleti lakho ngokudla okunempilo kuyisiqalo esihle. Kodwa kufanele udle okungakanani? Kungcono ukukhuluma nochwepheshe wezokudla ukuze uthole iseluleko esifanele wena. Kodwa ukuze sikunike umbono ojwayelekile, nansi isiqondiso esisheshayo:
Imifino: Okungenani izinkomishi ezingu-2.5 ngosuku (cabanga, okungenani izinhlobo ezimbili zemifino ngesikhathi sokudla okukodwa).
Izithelo: Okungenani izingcezu ezimbili ngosuku.
Okusanhlamvu okuphelele: cishe amagremu angu-170-200 ngosuku (isib. inkomishi eyodwa yelayisi, izingcezu ezimbili zesinkwa).
Amaprotheni (inhlanzi, inkukhu, ubhontshisi): Cishe amagremu ayi-150-200 ngosuku.
Ukudla kobisi: izinkomishi ezingu-2-3 ngosuku (isb., iyogathi eyodwa, ingilazi eyodwa yobisi).
Amafutha omnqumo: izipuni ezimbili kuya kwezine ngosuku.
Indlela yokulungisa ukudla kwaseMedithera?
Ngaphambi kokwenza noma yiziphi izinguquko ezinkulu ekudleni kwakho noma ukuqala uhlelo olusha lokudla, kubalulekile ukukhuluma nodokotela wakho wokunakekelwa okuyinhloko (PCP) noma isazi sokudla. Bangakusiza wenze izinguquko ngokusekelwe empilweni yakho futhi bakusize wenze izinguquko ezidingekayo. Bangase bakwazi nokukunikeza izindlela zokupheka ongazisebenzisa ekhaya. Ngokuvamile, uma ucabanga ngokudla, namathela ezinkethweni ezimbalwa ezijwayelekile nezilula ukuzenza zesidlo sasekuseni, sasemini, sakusihlwa, kanye nokudla okulula. Uma unezinhlobonhlobo eziningi, kungcono. Ungakhathali ngokudla okufanayo. Ngenhlanhla, ukudla kwaseMedithera kunikeza isikhala esiningi sokuzihlola. Nazi ezinye izibonelo:
Isidlo sasekuseni
Isidlo sasekuseni esimnandi sokuqala usuku:
I-oats esikiwe ngensimbi enamajikijolo amasha kanye nembewu yeflakisi egayiwe.
Ucezu lwesinkwa esiqinile esinebhotela lamantongomane kanye ne-smoothie enomsoco.
I-yogathi yamaGreki enezithelo nama-walnuts.
I-omelet emhlophe yeqanda enemifino emisha, yesizini.
Isidlo sasemini
Thola ukudla okunomsoco kanye namandla emini:
Isaladi ye-pasta enokolweni oluphelele enemifino emisha eminingi.
Isandwichi ye-portobello eyosiwe kanye nenkomishi yesobho lemifino enomsoco.
Isaladi ye-quinoa ne-salmon.
Ezinye izidlo zasemini zingadliwa kalula uma uzilungiselela ngosuku olwandulelayo.
Isidlo sakusihlwa
Qeda usuku ngokudla okunomsoco nokumnandi:
I-Salmon ne-salsa yemango.
I-Cod ene-lentile.
Inkukhu eyosiwe enamafutha amancane, efakwe ubhontshisi we-cannellini.
Ama-pancake e-chickpea nesipinashi amnandi kakhulu.
Ibhega elimnyama elinamabhanisi acwebezelayo kanye ne-beetroot eyosiwe.
I-pizza enempilo enhliziyweni.
Ukuze wengeze izakhamzimba nombala owengeziwe, yenza okuthile okufana nesaladi yekhukhamba, noma isaladi yeorenji, i-fennel, ne-mint. Vele uthele imifino exubile nesoso seMedithera esinomsoco.
Ukudla okulula
Kulula ukukuthatha uma ulambile uma usuyihlanganisile futhi wayilungisa kusenesikhathi:
Inqwaba yamantongomane nembewu (usawoti omncane noma ongenasawoti).
Izithelo ezintsha (uma kungenzeka, noma yini esesikhathini endaweni yakini).
I-yogurt yamaGreki engeyona amafutha kanye nocezu lwetshokolethi emnyama (okungenani i-cocoa engu-70%).
Ama-cracker aphelele ane-hummus.
Imifino eluhlaza, ene-Greek yogurt dip engenamafutha.
Yikuphi ukudla okungafanele ukudliwe ekudleni kwaseMedithera?
Ayikho imithetho eqinile kulokhu kudla ethi "awukwazi ukudla lezi zinto". Kodwa-ke, sikhuthazwa ukuthi sinciphise ukudla okuthile ngangokunokwenzeka. Nazi ezinye izinto okufanele uzinciphise ngangokunokwenzeka:
Noma yikuphi ukudla okunoshukela owengeziwe: izinto ezibhakiwe, i-ayisikhilimu, ngisho nama-granola bar.
Noma yisiphi isiphuzo esinoshukela owengeziwe: amajusi ezithelo, ama-soda.
Ubhiya notshwala.
Ukudla okune-sodium eningi (usawoti) noma amafutha agcwele.
Ama-carbohydrate acwengisisiwe: isinkwa esimhlophe, ilayisi elimhlophe.
Ukudla okucutshungulwe kakhulu: Ezinye izinhlobo zoshizi.
Inyama enamafutha noma ecutshunguliwe: njengamasoseji nebhekoni.
Iyini iphiramidi ye-Mediterranean Diet?
Lena enye indlela yokubona ukuthi kufanele udle ukudla okungakanani. Izinhlangano ezahlukene zenze izinhlobo ezahlukene zale phiramidi. Kodwa wonke amaphiramidi ancoma ukudla imifino eminingi, izithelo, okusanhlamvu okuphelele, namafutha omnqumo angenabo ubuntombi, kanye nokunciphisa inyama ebomvu namaswidi. Le phiramidi yokudla yaseMedithera ihlukile kwiPhiramidi Yomhlahlandlela Wokudla, eyadalwa uhulumeni wase-US ngawo-1990.
Buyini ubudlelwano phakathi kwendlela yokuphila nokudla kwaseMedithera?
Ukuze uthole okuningi ekudleni kwakho, zama lezi zinto:
Vivinya umzimba njalo, nabanye uma kungenzeka.
Yeka ukubhema noma ukusebenzisa imikhiqizo kagwayi ngokuphelele.
Hlangana nomndeni nabangane ukuze nipheke futhi nidle.
Zijwayeze ukupheka ekhaya kunokudlela ngaphandle.
Noma nini lapho kungenzeka, khetha ukudla okutholakala endaweni yakini okutholakala endaweni yakini futhi okusesikhathini.
Ingabe lokhu kudla kungaba ukudla kwemifino?
Yebo, ungakwazi. Uma ungumdli wemifino, ungalandela kalula lokhu kudla ngokuqeda inyama nenhlanzi. Ngemuva kwalokho kuzodingeka uthole amaprotheni akho emithonjeni esekwe ezitshalweni njengamantongomane nobhontshisi. Cela isazi sezokudla ukuze uthole ulwazi olwengeziwe ngalokhu.
Ingabe lokhu kungaba okungenagluten?
Yebo. Ungenza izindlela zokupheka ngaphandle kwe-gluten. Khuluma nochwepheshe wezokudla ngalokhu futhi uthole usizo lokwenza izinguquko ezidingekayo.
Angikwazi yini ukusebenzisa amafutha omnqumo avamile esikhundleni samafutha omnqumo e-extra virgin (EVOO)?
Kungcono ukusebenzisa uwoyela womnqumo ojwayelekile esikhundleni samafutha agcwele njengamafutha esundu. Kodwa-ke, ukuze uthole izinzuzo ezinhle kakhulu, khetha i-Extra Virgin Olive Oil (EVOO). Into ebalulekile okufanele uyazi ngaphambi kokuqala lokhu kudla kwaseMedithera ukuthi akuwona wonke amafutha omnqumo adalwe alingana. Lokhu kudla kuncoma ngokukhethekile ukusebenzisa i-EVOO. Isizathu salokhu isilinganiso samafutha anempilo. Lokho kusho ukuthi i-EVOO inamafutha anempilo amaningi (angenasawoti) kunamafutha amabi (agcwele). I-EVOO nayo iphezulu kuma-antioxidants.
Ama-antioxidants avikela amangqamuzana akho ekulimaleni, ngakho-ke avikela inhliziyo yakho nobuchopho bakho, futhi anciphise ukuvuvukala emzimbeni. Ngenxa yokuthi indlela okwenziwa ngayo uwoyela womnqumo ojwayelekile ihlukile, ayinawo la ma-antioxidants ambalwa.
Ezweni elinokudla okuningi kangaka, kungaba nzima ukuthola okulungele wena. Kodwa ucwaningo lukhombisile ukuthi ukudla kwaseMedithera kuzuzisa kakhulu labo abasengozini yesifo senhliziyo. Ngaphezu kokuvikela inhliziyo, kungasiza ekuvimbeleni nasekulawuleni ezinye izifo eziningi.
Okokugcina, izinto okufanele uzikhumbule (Umyalezo Wokuya Ekhaya)
Njenganoma yiluphi uhlelo lokudla, kubalulekile ukukhuluma nodokotela noma isazi sokudla ngaphambi kokuba uqale. Bangakusiza ukuqinisekisa ukuthi uhlelo lukulungele futhi bakusize wenze izinguquko uma kudingeka. Futhi, tshela umndeni wakho nabangani ngomgomo wakho omusha. Babandakanyeke ekulungiseleleni ukudla nasekudleni ndawonye. Uma uneqembu elisekelanayo, kulula kakhulu ukunamathela kulokhu kudla ngokuhamba kwesikhathi. Khumbula, lokhu akuyona ukudla kwesikhashana, kodwa ukushintshela endleleni yokuphila enempilo! Ngakho-ke, qala kancane bese uzama ukwenza lokhu kudla okumnandi nokunempilo kube yingxenye yempilo yakho.
'Ukudla KwaseMedithera, Ukudla Okunempilo, Impilo Yenhliziyo, Ukuphathwa Kwesisindo, Indlela Yokuphila Enempilo, Amafutha Omnqumo, Ukudla Okunomsoco
⚠️ 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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