Ngati mukuwerenga blog yanga kapena mukufuna kukhala ndi moyo wautali, mwina mudamvapo za buku la Blue Zones la Dan Buettner. Wolemba amafufuza momwe anthu okhala "madera abuluu" amakhalira - zigawo zisanu ku Europe, Latin America ndi Asia (makamaka: Ikaria, Greece, Okinawa, Japan; Ogliastra, Sardinia, Italy; Loma Linda, California, USA; Nicoya , Costa Rica), komwe ofufuza adapeza anthu azaka zana limodzi padziko lapansi. Ndipo zaka zana izi zimasiyanitsidwa osati ndi chakudya chapadera. Amasuntha kwambiri. Amatenga nthawi kuti athetse nkhawa. Amakhala m'magulu, nthawi zambiri amapembedza, omwe amawalimbikitsa kuti akhale ndi moyo wathanzi. Ndipo amakhala m'mabanja akulu.
Koma ndi zomwe zimafunikira chisamaliro chapadera. kuti ndi kuchuluka kwa momwe amadya. Ndicho chifukwa chake Dan Buettner, wofufuza National Chikhalidwe, analemba buku lotsatira "Blue Zones in Practice" (The Blue mabacteria Anakonza).
Nayi malamulo ena azigawo zonse:
- Lekani kudya mukakhala m'mimba mwanu muli 80%.
- Chakudya chamasana ndi chamadzulo mochedwa, idyani kachigawo kakang'ono kwambiri pazakudya zanu zatsiku ndi tsiku.
- Muzidya makamaka zakudya zopangidwa ndi mbewu, ndi kutsindika nyemba. Idyani nyama kawirikawiri komanso pang'ono. Anthu okhala m'malo "amtambo" amadya nyama osapitilira kasanu pamwezi.
- Imwani mowa pang'ono komanso pafupipafupi.
Ndikuuzaninso zina mwazakudya za gawo lililonse la "buluu".
Ikaria, Greece
Zakudya zaku Mediterranean zimathandizira kuthandizira ubongo kugwira ntchito ndikupewa matenda osachiritsika. "Chomwe chimasiyanitsa dera lino ndi malo ena m'chigawochi ndi kutsindika mbatata, mkaka wa mbuzi, uchi, nyemba (makamaka nandolo, nyemba za katsitsumzukwa ndi mphodza), masamba obiriwira, zipatso zina ndi nsomba zochepa."
Ikaria ili ndi zakudya zabwino kwambiri zokhalitsa: feta tchizi, mandimu, tchire ndi marjoram (nzika zimawonjezera zitsambazi ku tiyi wawo wa tsiku ndi tsiku). Nthawi zina ku Ikaria, nyama ina ya mbuzi imadyedwa.
Okinawa, Japan
Okinawa ndi m'modzi mwa atsogoleri pazaka zana padziko lapansi: pafupifupi anthu 6,5 pa anthu 10 zikwi (yerekezerani ndi United States: 1,73 pa 10 sauzande). Nkhani yazakudya ndi yovuta kwambiri pano kuposa madera ena a buluu. Monga Buettner alembera, miyambo yambiri yazakudya yatayika chifukwa chakulamulidwa ndi azungu. Mu theka lachiwiri la XNUMXth century, okhala pachilumbachi adayamba kudya masamba amchere ochepa, turmeric ndi mbatata, mpunga wambiri, mkaka ndi nyama.
Ngakhale zili choncho, anthu aku Okinawans amasunga mwambo wodya china "kuchokera kumtunda" komanso "kuchokera kunyanja" tsiku lililonse. Zakudya zawo zazitali zimaphatikizapo mavwende owawa, tofu, adyo, mpunga wabulauni, tiyi wobiriwira, ndi bowa wa shiitake.
Sardinia, Italy
Pachilumbachi, chiŵerengero cha amuna azaka zana ndi akazi azaka zomwezo ndi chimodzi. Izi sizachilendo: padziko lonse lapansi, pamakhala munthu m'modzi yekha mwa azimayi asanu aliwonse azaka zana.
Zakudya za ziwindi zazitali zakomweko zimaphatikizapo mkaka wa mbuzi ndi tchizi ta pecorino tchizi, chakudya chochepa (lavash, mkate wowawasa, balere), katsabola kambiri, nyemba, nandolo, tomato, maamondi, tiyi wamkaka ndi vinyo wamphesa. Malinga ndi a Buettner, anthu aku Sardinia amati kukhala ndi moyo kwautali ndi "mpweya wabwino", "vinyo wamba" komanso kuti "amapanga zibwenzi Lamlungu lililonse." Koma ofufuzawa adapeza chochitika china chosangalatsa: nkhosa zomwe ma pecorino ake amapangidwa zimadyetsedwa kumapiri, motero anthu azaka zana limodzi amayenera kukwera mapiri ndikubwereranso kuchigwa.
Loma Linda, USA
American Blue Zone ndi kwawo kwa Seventh-day Adventist omwe amapewa fodya, mowa, kuvina, makanema, komanso makanema. A Adventist m'dera lino ali ndi mitengo yotsika kwambiri yamatenda amtima ndi matenda ashuga ku United States komanso mitengo yotsika kwambiri ya kunenepa kwambiri. Zakudya zawo za "m'Baibulo" zimakhazikitsidwa pazakudya zamasamba (chimanga monga phala ndi buledi wathunthu wa tirigu, zipatso monga avocado, nyemba, mtedza ndi masamba, mkaka wa soya). Salimoni amaphatikizidwanso muzakudya. Anthu ena amadya nyama zochepa. Shuga ndi oletsedwa. Mayi wazaka XNUMX wa ku Loma Linda anauza Büttner kuti: “Sindikufuna shuga kwenikweni, kupatula zinthu zachilengedwe monga zipatso, zipatso za nkhuyu kapena nkhuyu, sindimadya shuga woyengedwa kapena kumwa kaboni.”
Chilumba cha Nicoya, Costa Rica
Chimodzi mwa mbale zomwe a Nikoi (omwe tsopano ali ndi zaka 99) omwe adakonza zopita ku Büttner anali mpunga ndi nyemba, tchizi ndi koriander pamitanda ya chimanga yodzaza dzira pamwamba. Zilonda zam'deralo zimawonjezera dzira pafupifupi mbale iliyonse.
Monga a Buettner alembera, "Chinsinsi cha zakudya zaku Nikoi ndi 'alongo atatu' aulimi waku Mesoamerican: nyemba, chimanga ndi sikwashi." Zakudya zazikuluzikulu zitatuzi, kuphatikiza papaya, zilazi ndi nthochi, zadyetsa ziwindi zazitali m'derali kwazaka zana.
Yesetsani kusintha malangizo azakudya za Blue Zone pazakudya zanu! Ndipo kuti ndikuthandizireni, monga nthawi zonse, ndikupangira momwe ndingagwiritsire ntchito maphikidwe osavuta ochokera kuzowonjezera zitsamba.
Bukuli pamapepala ndi pamtundu wamagetsi lingagulidwe ulalowu.