Uma ufunda ibhulogi yami noma unentshisekelo yokuphila isikhathi eside ngekhwalithi, kungenzeka ukuthi uke wezwa ngencwadi kaDan Buettner's Blue Zones. Umbhali uhlola indlela yokuphila yezakhamizi "zezindawo eziluhlaza okwesibhakabhaka" - izifunda ezinhlanu eYurophu, eLatin America nase-Asia (ngokunembile: Ikaria, Greece, Okinawa, Japan; Ogliastra, Sardinia, Italy; Loma Linda, California, USA; Nicoya , Costa Rica), lapho abacwaningi bathola khona inani eliphakeme labaneminyaka eyikhulu emhlabeni. Futhi laba bekhulu leminyaka bahlukaniswa hhayi kuphela ngokudla okukhethekile. Zihamba kakhulu. Bazinika isikhathi sokuqeda ukukhathazeka. Bangabemiphakathi, imvamisa eyenkolo, ebakhuthaza ukuthi baqhubeke nempilo enempilo. Futhi bahlala emindenini emikhulu.
Kepha yilokho okufanele kunakwe ngokukhethekile. ukuthi nokuthi badla kangakanani. Kungakho uDan Buettner, umcwaningi National I-Geographic, wabhala incwadi elandelayo ethi “Blue Zones in Practice” (The Blue Iziqephu zomhlaba Isixazululo).
Nayi eminye imithetho ejwayelekile yazo zonke izingxenye:
- Yeka ukudla lapho isisu sakho sigcwele ngo-80%.
- Okwasemini nangesikhathi sedina, yidla ingxenye encane kakhulu yokudla kwakho kwansuku zonke.
- Yidla kakhulu ukudla okutshalwe ezitshalweni, kugcizelelwe imidumba. Yidla inyama ngokungajwayelekile futhi ngezingxenyana ezincane. Izakhamizi "zezindawo eziluhlaza okwesibhakabhaka" zidla inyama hhayi amahlandla angaphezu kwamahlanu ngenyanga.
- Phuza utshwala ngokulinganisela futhi njalo.
Ngizokutshela nangezinye zezici zokudla kokudla ngakunye "kwezindawo eziluhlaza okwesibhakabhaka".
I-Ikaria, eGrisi
Ukudla kweMedithera kusiza ukusekela ukusebenza kobuchopho nokuvimbela izifo ezingalapheki. "Okuhlukanisa le ndawo kwezinye izindawo esifundeni wukugcizelelwa kwamazambane, ubisi lwembuzi, uju, imidumba (ikakhulukazi ama-chickpeas, ubhontshisi we-asparagus kanye nodali), imifino yasendle, ezinye izithelo nezinhlanzi ezimbalwa."
I-Ikaria inokudla kwayo okuphezulu kakhulu kokuphila isikhathi eside: i-feta cheese, ulamula, i-sage ne-marjoram (izakhamizi zengeza la makhambi etiyeni lawo lansuku zonke). Kwesinye isikhathi e-Ikaria, kudliwa inyama ethile yembuzi.
I-Okinawa, Japan
U-Okinawa ungomunye wabaholi enanini labayikhulu leminyaka emhlabeni: cishe abantu abangu-6,5 kubantu abayizinkulungwane eziyishumi (qhathanisa ne-United States: 10 ngezinkulungwane eziyishumi). Indaba yokudla iyinkimbinkimbi kakhulu lapha kunezinye izindawo ezihlaza okwesibhakabhaka. Njengoba uBuettner ebhala, amasiko amaningi endawo okudla alahlekile ngaphansi kwethonya laseNtshonalanga. Engxenyeni yesibili yekhulu le-1,73th, izakhamuzi zesiqhingi zaqala ukudla utshani obuncane bolwandle, ama-turmeric namazambane, irayisi eliningi, ubisi nenyama.
Noma kunjalo, abase-Okinawans bagcine isiko lokudla okuthile "ezweni" nasolwandle "nsuku zonke. Ukudla kwabo isikhathi eside kufaka amakhabe ababayo, i-tofu, igalikhi, ilayisi elinsundu, itiye eliluhlaza namakhowe ama-shiitake.
ISardinia, e-Italy
Kulesi siqhingi, isilinganiso samadoda aneminyaka eyikhulu kuya kwabesifazane abalinganayo silingana kuya koyedwa. Lokhu akujwayelekile: emhlabeni wonke, kunendoda eyodwa kuphela kwabesifazane abaneminyaka eyikhulu.
Ukudla kwama-livers ende endawo kufaka phakathi ubisi lwembuzi noshizi we-pecorino wezimvu, inani elilinganisiwe lama-carbohydrate (lavash, isinkwa somuncu, ibhali), idilili eliningi, imidumba, amantshontsho, utamatisi, ama-alimondi, itiye lobisi lwameva newayini lamagilebhisi. Ngokusho kukaBuettner, abaseSardiniya uqobo lwabo bathi impilo yabo ende ibangelwa "umoya ohlanzekile", "iwayini lasendaweni" kanye nokuthi "benza uthando njalo ngeSonto." Kepha abacwaningi bathola esinye isimo esithandekayo: zona kanye izimvu okwenziwa ngalo ubisi lwe-pecorino zidliswa ezindaweni ezinezintaba, ngakho-ke abantu abaneminyaka eyikhulu kufanele bahlale bekhuphuka izintaba bese behlela ethafeni futhi.
ULoma Linda, e-USA
I-American Blue Zone iyikhaya lamaSeventh-day Adventist agwema ugwayi, utshwala, umdanso, amabhayisikobho kanye nabezindaba. Ama-Adventist kule ndawo anamanani aphansi kakhulu esifo senhliziyo nemithambo yegazi nesifo sikashukela e-United States namazinga aphansi kakhulu okukhuluphala. "Ukudla kwabo kweBhayibheli" kusekelwe ekudleni kwezitshalo (okusanhlamvu okufana ne-oatmeal nesinkwa sikakolweni esiphelele, izithelo ezifana nama-avokhado, ubhontshisi, amantongomane nemifino, ubisi lwe-soy). I-Salmon nayo ifakiwe ekudleni. Abanye abantu badla inyama encane. Ushukela uvinjelwe. Umuntu oneminyaka eyikhulu waseLoma Linda utshele uBüttner: “Ngimelene ngokuphelele noshukela, ngaphandle kwemithombo yemvelo njengezithelo, amadethi noma amakhiwane, angikaze ngidle ushukela ocolisisiwe noma ngiphuze iziphuzo ezine-carbonated.”
INicoins Peninsula, eCosta Rica
Esinye sezitsha esalungiswa uNikoi (manje oneminyaka engu-99 ubudala) esiya eBüttner kwakuyirayisi nobhontshisi, ushizi ne-coriander kuma-tortilla ommbila kufakwe iqanda ngaphezulu. Ama-livers amade endawo afaka iqanda cishe kuzo zonke izidlo.
Njengoba uBuettner ebhala, "Imfihlo yokudla kwaseNikoi 'ngodadewethu abathathu' bezolimo zaseMesoamerican: ubhontshisi, ummbila kanye nesikwashi.” Lokhu okuyisisekelo okuyisisekelo, kubandakanya upopo, ama-yam kanye nobhanana, kusuthise izibindi zesifunda iminyaka eyikhulu.
Zama ukuvumelanisa imihlahlandlela yokudla okunempilo yeBlue Zone ekudleni kwakho! Futhi ukukusiza, njengenjwayelo, ngincoma uhlelo lwami lokupheka ngezithako zemifino.
Incwadi esephepheni kanye nefomethi ye-elekthronikhi ingathengwa kulesi sixhumanisi.