Wake wezwa nge-“Mediterranean Diet” ( Mediterranean Diet )? Kungase kuzwakale kungajwayelekile, noma mhlawumbe udokotela wakho ukutshelile. Eqinisweni, kuyindlela elula kakhulu, emnandi, futhi ezuzisa kakhulu yokudla emzimbeni wakho. Akukhona ukubala okuqinile noma ukubala wonke amakhalori. Ingabe sizoxoxa ngemininingwane namuhla?
Kuyini Ukudla KwaseMedithera?
Kalula nje, le ndlela igxile kakhulu ekudleni okusekelwe ezitshalweni namafutha anempilo. Cabanga ngayo njengesekelwe emikhubeni yokudla yendabuko yabantu abahlala emazweni azungeze uLwandle iMedithera (isib. iGrisi, i-Italy) eminyakeni eminingi edlule.
Kule ndlela yokudla, ngokuvamile sidla:
- Imifino eminingi, izithelo, ubhontshisi, amalentili, ubhontshisi onama-chickpeas, ubhontshisi we-mung, kanye namakinati ahlukahlukene. Uma ungadla imifino nezithelo eziningana ezinemibala usuku lonke, lokho kulungile.
- Ingxenye enhle yokusanhlamvu okuphelele . Lokhu kusho ukukhetha izinketho ezicebile ngefayibha njengelayisi elinsundu, i-finger millet (i-kurakkan), kanye nezinkwa zokusanhlamvu okuphelele noma i-pasta.
- Amafutha Omnqumo Angangcolisi ( Amafutha Omnqumo Angangcolisi – EVOO) njengomthombo onempilo wamafutha. Sizoxoxa ngalokhu ngokuningiliziwe kamuva.
- Inani elihle lezinhlanzi, ikakhulukazi lezo ezicebile nge-omega-3 ( ama-omega-3 fatty acids). Izibonelo zifaka i-salmon, i-tuna, i-mackerel, kanye ne-sardine.
- Inani elilinganiselwe loshizi wemvelo kanye neyogathi.
- Inyama ebomvu idliwa kancane kakhulu noma ayidliwa nhlobo. Kunalokho, amaprotheni angenamafutha njengenkukhu nenhlanzi ayathandwa.
- Amaswidi, iziphuzo ezinoshukela, kanye nebhotela kufanele kuncishiswe noma kugwenywe ngangokunokwenzeka.
- Abanye abantu bangase baphuze iwayini elincane ngesikhathi sokudla. Kodwa-ke, uma ungakaliphuzi iwayini, lokhu akuyona into okufanele uyiqale.
Abacwaningi bathole ukuthi lokhu kudla kunciphisa ingozi yokuthola isifo semithambo yegazi (CAD). Namuhla, odokotela batusa le ndlela yokudla kulabo abasengozini yesifo senhliziyo noma kulabo abafuna ukuphatha ezinye izimo zempilo.
Kunconywa kakhulu ukuthi uthintane nodokotela wezokudla ukuze ahlele le ndlela yokudla ukuze ivumelane nezidingo zakho zezempilo, ukungezwani komzimba, kanye nezinto ozikhethayo.
Yiziphi izinzuzo zokudla kwaseMedithera?
Kunezinzuzo eziningi zokulandela lokhu kudla!
- Kunciphisa ingozi yesifo senhliziyo, okuhlanganisa nokuvimbela ukuhlaselwa yinhliziyo kanye nesifo sohlangothi.
- Kukusiza ukuthi ugcine isisindo somzimba esinempilo.
- Isekela ushukela wegazi onempilo, umfutho wegazi kanye namazinga e-cholesterol.
- Yehlisa ingozi yokuthola i-Metabolic Syndrome.
- Igcina i-microbiota yamathumbu elinganiselayo, ebalulekile empilweni yakho iyonke.
- Kunciphisa ingozi yezinhlobo ezithile zomdlavuza.
- Kubambezela ukwehla kwengqondo okuhlobene nokuguga (ukusebenza kobuchopho).
- Kukusiza ukuthi uphile impilo ende nenempilo.
Ungase uzibuze ukuthi lokhu kudla kunezinzuzo eziningi kangaka. Nasi isizathu esenza kusebenze kahle kangaka:
- Kunciphisa amafutha agcwele kanye nama-trans. Ngenkathi umzimba wakho udinga amafutha agcwele, ukudla ngokweqile kungakhuphula i-cholesterol "embi" (LDL), okuholela ekushayweni yi-atherosclerosis. Amafutha e-trans awanikezi izinzuzo zempilo. Womabili anegalelo ekuvuvukeni emzimbeni.
- Ikhuthaza amafutha angagcwali njenge-omega-3 fatty acids, asekela impilo yenhliziyo, ukusebenza kobuchopho, futhi anciphise ukuvuvukala.
- Inciphisa i-sodium, esiza ukugcina umfutho wegazi uphilile futhi inciphise ingozi yesifo senhliziyo kanye nesifo sohlangothi.
- Kunciphisa ama-carbohydrate acwengekile kanye noshukela, okubangela ukwanda okusheshayo kushukela egazini futhi kuntuleka izakhamzimba ezibalulekile kanye ne-fiber.
- Ibeka phambili i-fiber kanye nama-antioxidants, alwa nokuvuvukala kwesistimu, asiza ekugayweni kokudla, futhi avikele amaseli ekulimaleni ngama-free radicals.
Ukudla kwaseMedithera kuyaphumelela ngoba lezi zakhamzimba ezahlukahlukene zisebenza ndawonye—njengekwaya. Nakuba izwi elilodwa lihle, ukuvumelana kwangempela kuyadalwa lapho wonke amazwi ehlangana.
Yikuphi ukudla okufakiwe ekudleni kwaseMedithera?
Njengoba sixoxile, lokhu kudla kukukhuthaza ukuthi udle ukudla okuthile (imifino, izithelo, okusanhlamvu okuphelele) ngenkathi ukhawulela okunye. Uma uya esitolo, nansi izibonelo ezimbalwa zalokho okufanele kubekwe phambili:
Ukudla okufanele ukujabulele njalo:
- Imifino: Jabulela izinhlobo ezahlukene ezihlanganisa isipinashi, i-gotukola, i-amaranth (i-thampala), i-okra, ithanga, izaqathi, ama-beet, utamatisi, ukhukhamba, iklabishi, ikholifulawa kanye ne-broccoli.
- Izithelo: Yidla noma yini oyithandayo—ubhanana, umango, upapaya, uphayinaphu, amawolintshi, i-citrus, noma amajikijolo. Zama ukubeka phambili izithelo zesizini noma nini lapho kungenzeka.
- Imifino kanye namantongomane: Faka phakathi ubhontshisi, ama-lentile, ubhontshisi we-mung, ubhontshisi wezinkomo, kanye nobhontshisi obahlukahlukene. Jabulela amantongomane aluhlaza, angenasawoti njengama-alimondi, ama-cashew, nama-walnuts.
- Okusanhlamvu Okuphelele: Khetha ilayisi elibomvu, i-oats, ibhali, i-finger millet (kurakkan), isinkwa sikakolweni ophelele, kanye ne-pasta.
- Inhlanzi Nokudla Kwasolwandle: Faka i-salmon, i-tuna, i-mackerel, ama-sardine, i-shrimp, kanye ne-squid. Hlosa okungenani ukuphakelwa okubili ngesonto.
- Inkukhu: Khetha inkukhu engenasikhumba bese uyilungisa ngamafutha amancane.
- Amaqanda: Jabulela wona izikhathi ezimbalwa ngesonto.
- Ubisi: Khetha i-yogurt (ikakhulukazi i-Greek yogurt) kanye noshizi (ngokulinganisela).
- Amakhambi Nezinongo: Thuthukisa ukudla kwakho ngegalikhi, ijinja, i-turmeric, isinamoni, i-coriander, i-lemongrass, namaqabunga e-curry ukuze uthole ukunambitheka kanye nezinzuzo zezempilo.
- Amafutha Anempilo: Sebenzisa uwoyela womnqumo ongeyona i-extra-virgin, futhi ujabulele ama-avokhado, ama-olive, namantongomane.
Zingakanani izilinganiso zesabelo ezinconywayo?
Ukugcwalisa ipuleti lakho ngokudla okunempilo, okuphelele kuyisinyathelo sokuqala esihle. Kodwa kufanele udle okungakanani? Indlela engcono kakhulu ukukhuluma nodokotela wezokudla obhalisiwe ukuze uthole uhlelo oluqondene nezidingo zakho ezithile zezempilo. Ukuze uthole isiqondiso esijwayelekile, nansi indawo yokuqala:
- Imifino: Okungenani izinkomishi ezingu-2.5 ngosuku (hlose izinhlobo ezimbili ezahlukene zemifino ekudleni ngakunye).
- Izithelo:Okungenani iziphako ezimbili ngosuku.
- Okusanhlamvu Okuphelele: Cishe amagremu angu-170-200 ngosuku (isib., inkomishi eyodwa yelayisi eliphekiwe noma izingcezu ezimbili zesinkwa).
- Amaprotheni (Inhlanzi, inkukhu, ubhontshisi): Cishe amagremu ayi-150-200 ngosuku.
- Ubisi: izinkomishi ezi-2-3 ngosuku (isib., iyogathi eyodwa noma ingilazi yobisi).
- Amafutha omnqumo: izipuni ezi-2-4 ngosuku.
Indlela yokwamukela ukudla kwaseMedithera?
Ngaphambi kokwenza izinguquko ezibalulekile endleleni yakho yokuphila noma ukuqala uhlelo olusha lokudla, kubalulekile ukubonisana nodokotela wakho wokunakekelwa okuyinhloko (PCP) noma isazi sokudla. Bangahlola ukuthi lolu hlelo lufanele yini isimo sakho sempilo futhi banikeze isiqondiso mayelana nokulungiswa okudingekayo. Bangakunikeza ngisho nezindlela zokupheka ezinempilo, ezenziwe ekhaya.
Uma uhlela ukudla kwakho, gcina izinketho ezimbalwa ezilula nezijwayelekile eduze kwasekuseni, kwasemini, kwakusihlwa, kanye nokudla okulula. Ukwehlukahluka kubalulekile —ungavumeli ukudla kwakho kube yinto eyisicefe. Ngenhlanhla, indlela yokudla yaseMedithera inikeza amathuba angenamkhawulo. Nazi ezinye izibonelo:
Isidlo sasekuseni
Qala usuku lwakho ngokudla okukunika amandla:
- Ama-oats asikiwe ngensimbi afakwe amajikijolo amasha kanye nembewu yeflakisi egayiwe.
- Isinkwa esithosiwe esiphelele esinebhotela lamantongomane kanye ne-smoothie enomsoco.
- I-yogathi yamaGreki efakwe izithelo nama-walnuts.
- I-omelet emhlophe njengeqanda egcwele imifino emisha, yesizini.
Isidlo sasemini
Nikeza ukudla okugcwele izakhamzimba ntambama yakho:
- Isaladi ye-pasta egcwele okusanhlamvu okuphelele egcwele imifino emisha.
- Isangweji lamakhowe e-portobello elithosiwe liphakelwa nenkomishi yesobho lemifino.
- Isaladi ye-quinoa ne-salmon.
Ukulungiselela isidlo sasemini kusenesikhathi kungenza kube lula ukujabulela ukudla okunempilo usohambeni.
Isidlo sakusihlwa
Qeda usuku lwakho ngokudla okwanelisayo nokunempilo:
- I-Salmon ikhonzwa ne-salsa yemango entsha.
- I-Cod ihlanganiswe ne-lentile.
- Inkukhu eyosiwe engenasikhumba ekhonzwa phezu kobhontshisi we-cannellini.
- Ama-pancake e-chickpea nesipinashi amnandi esidlo sakusihlwa.
- Ibhega elimnyama elinobhontshisi ophelele kanye nohlangothi lwama-beet athosiwe.
- I-pizza enempilo enhliziyweni.
Ukuze uthole izakhamzimba ezengeziwe nombala owengeziwe, faka isaladi yekhukhamba noma isaladi entsha eyenziwe ngamawolintshi, i-fennel, kanye ne-mint. Ukwengeza nje imifino exubile nge-dressing enomsoco yaseMedithera kungenye indlela enhle yokwengeza ukunambitheka.
Ukudla okulula
Gcina ukudla okulungiselelwe kusenesikhathi ukuze ube nezinketho ezinempilo uma ulambile:
- Idlanzana lamantongomane nembewu (engenasawoti noma ene-sodium ephansi).
- Izithelo ezintsha, zesizini.
- I-yogurt yamaGreki engeyona amafutha ene-chocolate emnyama eyisikwele (okungenani i-cocoa engu-70%).
- Ama-cracker aphelele ane-hummus.
- Imifino eluhlaza ikhonzwa ne-Greek yogurt dip engenamafutha.
Yini okufanele uyigweme ekudleni kwaseMedithera?
Akukho mithetho eqinile "engavunyelwe" kule ndlela yokuphila; noma kunjalo, sikhuthaza kakhulu ukunciphisa amaqembu athile okudla. Sicela uzame ukunciphisa okulandelayo:
- Ushukela owengeziwe: Ama-pastries, i-ayisikhilimu, kanye nama-granola bar amaningi.
- Iziphuzo ezinoshukela: Amajusi ezithelo nama-soda.
- Utshwala: Ikakhulukazi ubhiya notshwala obunamandla.
- Ukudla okunamafutha amaningi e-sodium noma agcwele.
- Ama-carbohydrate acwengisisiwe: Isinkwa esimhlophe nelayisi elimhlophe.
- Ukudla okucutshungulwe kakhulu: Kubandakanya ushizi othile ocutshungulwe.
- Inyama enamafutha noma ecutshunguliwe: Njengesoseji nebhekoni.
Iyini iphiramidi ye-Mediterranean Diet?
Iphiramidi iyisiqondiso esibonakalayo esikusiza ukuthi uqonde ukuthi kufanele udle ukudla okungakanani eqenjini ngalinye lokudla. Nakuba izinhlangano ezahlukene zinezinhlobo ezincane, yonke inguqulo igcizelela ukudla imifino, izithelo, okusanhlamvu okuphelele, namafutha omnqumo angenabo ubuntombi, kuyilapho inciphisa inyama ebomvu namaswidi.
Iphiramidi Yokudla KwaseMedithera ihlukile kwiPhiramidi Yomhlahlandlela Wokudla yokuqala eyasungulwa uhulumeni wase-US ngawo-1990.
Indlela yokuphila ihlobene kanjani nokudla kwaseMedithera?
Ukuze uthole okuningi emikhubeni yakho yokudla, zama ukufaka lezi zinguquko zendlela yokuphila:
- Hlala umatasa ngokomzimba, futhi uma kungenzeka, yenza imisebenzi nabanye.
- Yeka ngokuphelele ukubhema noma ukusebenzisa noma yimiphi imikhiqizo kagwayi.
- Bandakanya umndeni wakho nabangane ekulungiseleleni nasekujabuleleni ukudla kwenu ndawonye.
- Beka phambili ukupheka ekhaya kunokudlela ngaphandle.
- Noma nini lapho kungenzeka, khetha ukudla okutholakala endaweni yangakini, okwesizini.
Ingabe lokhu kudla kungaba ukudla kwemifino?
Yebo, impela. Uma ungumdli wemifino, ungayishintsha kalula le ndlela yokudla ngokungafaki inyama nenhlanzi. Ungathola iphrotheni yakho emithonjeni esekelwe ezitshalweni njengamantongomane nobhontshisi. Xhumana nodokotela wezokudla obhalisiwe ukuze uthole isiqondiso esiqondene nawe.
Ingabe lokhu kungaba okungenagluten?
Yebo. Ungenza ngezifiso izindlela zokupheka ngokufaka izithako esikhundleni sazo ukuze ususe i-gluten. Khuluma nochwepheshe wezokudla ukuze akusize wenze izinguquko ezidingekayo ngokuphephile.
Ngingasebenzisa amafutha omnqumo avamile esikhundleni se-Extra Virgin Olive Oil (EVOO)?
Nakuba ukushintsha amafutha amaningi agcwele amafutha (njengamafutha esundu) ngamafutha omnqumo avamile kuyisinyathelo esihle, ukuze uthole izinzuzo eziphezulu zempilo, kufanele ubeke phambili i-Extra Virgin Olive Oil (EVOO).
Kubalulekile ukuqonda ukuthi akuwona wonke amafutha omnqumo adalwe ngokulinganayo. Ukudla kwaseMedithera kugcizelela kakhulu i-EVOO ngenxa yephrofayili yayo ye-fatty acid ephezulu—equkethe amafutha amaningi angagcwele anempilo enhliziyweni kanye namafutha ambalwa agcwele ayingozi. Ngaphezu kwalokho, i-EVOO icebile ngama-antioxidants anamandla.
Ama-antioxidants avikela amangqamuzana akho ekulimaleni, okusekela impilo yenhliziyo nobuchopho ngenkathi kunciphisa ukuvuvukala komzimba. Ngenxa yezinqubo ezahlukene zokuhlanza, uwoyela womnqumo ojwayelekile uvame ukuqukethe okuncane kakhulu kwalawa ma-compounds awusizo.
Njengoba kunezindlela eziningi zokudla, kungaba nzima ukuthola indlela efanele. Kodwa-ke, ucwaningo lubonisa njalo ukuthi ukudla kwaseMedithera kusebenza kahle kakhulu, ikakhulukazi kulabo abasengozini yesifo senhliziyo. Ngaphandle kokuvikela inhliziyo yakho, kungasiza ekuphatheni nasekuvimbeleni ezinye izifo ezingamahlalakhona.
Umyalezo Wokuya Nawo Ekhaya
Njenganoma yiluphi ushintsho ekudleni, kubalulekile ukubonisana nodokotela wakho noma isazi sokudla esibhalisiwe ngaphambi kokuqala. Bangahlola izidingo zakho zempilo futhi baphakamise izinguquko ukuqinisekisa ukuthi uhlelo lukulungele.
Ngaphezu kwalokho, yabelana ngemigomo yakho emisha nomndeni wakho kanye nabathandekayo bakho. Ukubabandakanya enkambisweni yokupheka nokwabelana ngokudla ndawonye kwenza ushintsho lube luzinzile kakhulu. Khumbula, lokhu akuyona "ukudla" kwesikhashana, kodwa ukushintshela endleleni yokuphila enempilo. Qala kancane kancane, futhi uhlose ukwenza lezi zinqumo ezinempilo nezimnandi zibe yingxenye ehlala njalo yempilo yakho. I-Nirogi Lanka ilapha ukusekela uhambo lwakho oluya empilweni engcono.
Amagama angukhiye: Ukudla KwaseMedithera, Ukudla Okunempilo, Impilo Yenhliziyo, Ukuphathwa Kwesisindo, Indlela Yokuphila Enempilo, Amafutha Omnqumo, Ukudla Okunomsoco
