Zamkatimu
Momwe mungadziwire ngati ndimatsatiradi zakudya zaku Mediterranean
Kudalira
Kuphatikiza kwabwino kwamagulu a zakudya, kugwiritsa ntchito mafuta a azitona komanso kudya bwino kwamadzi ndizomwe zimatsimikizira
Miyezo yamakono ya moyo komanso kumasuka komwe zakudya zowonongeka kwambiri zimatipatsa ife kuti zikhale zovuta kuti tidye chakudya cha Mediterranean, zakudya zopatsa thanzi malinga ndi akatswiri. Umu ndi momwe Dr. Ramón de Cangas, katswiri wa zakudya zopatsa thanzi komanso pulezidenti wa Alimenta tu Salud Foundation, akufotokozera m'buku lake "Mediterranean Diet, from theory to practice"
"Njira yabwino kwambiri yopezera thanzi labwino ndiyo kubetcherana pazakudya zosiyanasiyana m'zakudya zathu," akufotokoza motero katswiriyo. «Mwa kumeza magulu osiyanasiyana a zakudya timapeza zakudya ndi ntchito yeniyeni, ndi zotsatira zake zabwino ndi zakudya Mediterranean ndi abwino kukwaniritsa zimenezi chifukwa sikupatula mankhwala aliwonse ", iye ananena.
Maziko a chakudya ichi ndi ndiwo zamasamba, masamba, zipatso, mkaka, nyemba ndi nyama zomanga thupi kuchokera ku nsomba, nkhono komanso, pang'ono, nyama. Pophika, mafuta a azitona ndi mtedza wochuluka pakati pa chakudya. "Kuphatikiza apo, nthawi zonse pamakhala malo oti tipeze ndipo timatha kupeza ziphaso nthawi ndi nthawi," akutero wolemba bukuli.
Kumbali ina, zakudya za ku Mediterranean zimalimbikitsa kumwa magalasi anayi kapena asanu ndi limodzi amadzi patsiku. Kuphatikiza apo, kumwa mowa pang'ono kwa zakumwa zotupitsa (mowa, vinyo, cava kapena cider) nthawi zonse kutha kuwonedwa ngati njira yabwino kwa akulu athanzi.
Zakudya zabwino, kupuma mokwanira, kuchita masewera olimbitsa thupi nthawi zonse, komanso kucheza bwino kumathandiza kupewa matenda aakulu ndikusunga moyo wabwino ", akuwonetsa katswiri wazakudya. "Kudya ndi kumwa ndi chinthu chofunikira komanso chatsiku ndi tsiku, koma, mwatsoka, malo osayenera komanso moyo wosayenera ukhoza kuvulaza kwambiri thanzi," akutero.
Zakudya za ku Mediterranean ndi thanzi: umboni wa sayansi
Ntchito zazikulu monga PREDIMED (Prevention with Mediterranean Diet) ndi PREDIMED-PLUS, pulojekiti yayikulu kwambiri padziko lonse lapansi komanso yapadziko lonse lapansi yofufuza pazakudya, apereka zotsatira zabwino kwambiri pazakudya zaku Mediterranean zokhudzana ndi thanzi la cardio-metabolic ndi kulemera kwa thupi. Kafukufuku wa PREDIMED amawona izi zopindulitsa za zakudya za ku Mediterranean zimatheka chifukwa cha kusakaniza kwa zakudya, choncho ndikofunika kuganizira za kudya osati pazinthu zenizeni.
Izi zimaphatikizapo zakudya zosiyanasiyana zomwe zimadya masamba, zipatso, nyemba ndi ndiwo zamasamba, komanso mbewu zonse, nsomba, nyama yoyera, mtedza ndi mafuta a azitona. Momwemonso, ikuwonetsa kuti kumwa mowa pang'onopang'ono kwa zakumwa zotupitsa, monga moŵa, nthawi zonse mwa anthu akuluakulu athanzi, kumatha kusintha mawonekedwe a lipid ndikukomera mayamwidwe a polyphenols, mtundu wa antioxidants omwe amapezeka muzakumwa zotupitsa ndi zakudya zina zochokera ku mbewu.
Kuphatikiza apo, pali maphunziro ambiri a miliri omwe amakhudzana ndi zakudya zaku Mediterranean zomwe zimapindulitsa thupi lathu, kupewa matenda osatha, amtima komanso a metabolic. Kumbali ina, kafukufuku wosiyanasiyana wasonyezanso kuti kutsatira zakudya zimenezi kungathandize kupewa kulemera ndipo, kuwonjezera, amalola kugawa zochepa zovulaza za mafuta a thupi lathu. Pochepetsa kuchuluka kwa kunenepa kwambiri m'mimba komanso, mwachiwonekere, kuchepetsa kulemera ndi mafuta a visceral, izi zimakhala ndi zotsatira zabwino paziwopsezo zina zamtima.