Okuqukethwe
Ungazi kanjani ukuthi ngikulandela ngempela yini ukudla kwaseMedithera
Ukuphila
Inhlanganisela enhle yamaqembu okudla, ukusetshenziswa kwamafutha omnqumo kanye nokudla kahle kwamanzi yizici ezinqumayo
Izigqi zamanje zokuphila kanye nokukhululeka esinikezwa ukudla okugayiwe kakhulu kwenza kube nzima ngathi ukudla ukudla kwaseMedithera, ukudla okunempilo kakhulu ngokusho kochwepheshe. Yile ndlela uDkt. Ramón de Cangas, i-dietician-nutritionist kanye nomongameli we-Alimenta tu Salud Foundation, ekuchaza ngayo kumhlahlandlela wakhe othi "Mediterranean Diet, kusukela kumbono kuya ekusebenzeni"
“Indlela encono kakhulu yokuzuza isimo esihle somsoco ukubheja ezinhlobonhlobo zokudla ekudleni kwethu,” kuchaza uchwepheshe. “Ngokudla amaqembu okudla ahlukene sithola izakhi ezinemisebenzi ethile, okunomthelela omuhle futhi ukudla kwaseMedithera kuhle ukufeza lokhu njengoba kungafaki noma yimuphi umkhiqizo ", uveza.
Isisekelo salokhu kudla yimifino, imifino, izithelo, imikhiqizo yobisi, imifino kanye namaprotheni ezilwane ezivela ezinhlanzi, i-shellfish futhi, kancane kancane, inyama. Okokupheka, amafutha omnqumo kanye nedlanzana lamantongomane phakathi kokudla. “Ngaphezu kwalokho, kuhlale kunendawo yokuthanda futhi singakwazi ukukhokhela amalayisensi ngezikhathi ezithile,” kusho umbhali walo mhlahlandlela.
Ngakolunye uhlangothi, ukudla kwaseMedithera kuncoma ukuphuza phakathi kwezingilazi ezine kuya kweziyisithupha zamanzi ngosuku. Ngaphezu kwalokho, ukusetshenziswa okusesilinganisweni kweziphuzo ezivutshiwe (ubhiya, iwayini, i-cava noma i-cider) kungahlala kubhekwa njengenketho enomthwalo wemfanelo kubantu abadala abanempilo.
Ukudla okufanele, ukuphumula ngokwanele, ukuzivocavoca umzimba, kanye nobudlelwano obunempilo nabantu isiza ekuvimbeleni izifo ezingamahlalakhona kanye nokugcina izinga lempilo “, kukhombisa uchwepheshe wezokudla. "Ukudla nokuphuza kuyinto ebalulekile futhi yansuku zonke yokuphila, kodwa, ngeshwa, indawo engafanele kanye nendlela yokuphila engenampilo ingalimaza kakhulu impilo," esho.
Ukudla kwaseMedithera kanye nempilo: ubufakazi besayensi
Amaphrojekthi amakhulu afana ne-PREDIMED (Prevention with Mediterranean Diet) kanye ne-PREDIMED-PLUS, iphrojekthi enkulu kunazo zonke yocwaningo kazwelonke neyamazwe ngamazwe mayelana nokudla okunomsoco, anikeze imiphumela emihle kakhulu kwiphethini yokudla yaseMedithera mayelana nempilo ye-cardio-metabolic kanye nesisindo somzimba. Ucwaningo lwe-PREDIMED luyakubona lokho imiphumela enenzuzo yokudla kwaseMedithera zitholakala ngokuxuba ukudla, ngakho-ke kubalulekile ukugxila emaphethini okudla hhayi emikhiqizweni ethile.
Lokhu kuhlanganisa ukudla okuhlukahlukene lapho ukusetshenziswa kwemifino, izithelo, okusanhlamvu nemifino kuvame kakhulu, kanye nokusanhlamvu, inhlanzi, inyama emhlophe, amantongomane namafutha omnqumo. Ngokunjalo, iveza ukuthi ukuphuza okusesilinganisweni kweziphuzo ezivutshiwe, njengobhiya, njalo kubantu abadala abanempilo, kungathuthukisa iphrofayili ye-lipid futhi kuthande ukumuncwa kwama-polyphenols, uhlobo lwama-antioxidants olutholakala eziphuzweni ezivutshiwe nokunye ukudla okuvela ezitshalweni.
Ngaphezu kwalokho, kunezifundo eziningi ze-epidemiological ezihlobanisa iphethini yokudla yaseMedithera nezinzuzo zomzimba emizimbeni yethu, ukuvimbela izifo ezingamahlalakhona, zenhliziyo nemithambo yegazi. Ngakolunye uhlangothi, ucwaningo oluhlukahlukene luye lwaphakamisa nokuthi ukunamathela kulokhu kudla kungasiza vimbela ukuzuza kwesisindo futhi, ngaphezu kwalokho, ivumela ukusatshalaliswa okuncane okuyingozi kwamafutha omzimba emzimbeni wethu. Ngokunciphisa ukwanda kokukhuluphala kwesisu futhi, ngokusobala, ukunciphisa isisindo namafutha e-visceral, lokhu kunomthelela omuhle kumakaki athile engozi yenhliziyo.