Kwiminyaka yakutshanje, ukutya kweMeditera kufumene ingqwalasela ebanzi ngenxa yeenzuzo ezininzi zempilo. Oku kutya kukhuthazwe ziindlela zokutya zemveli zamazwe akwimida yeMeditera anje ngeGrisi, iItali kunye neSpain. Igxininisa ukutya iziqhamo kunye nemifuno emitsha, ukutya okuziinkozo, iimbotyi, kunye namafutha anempilo ngelixa unciphisa inyama ebomvu kunye nokutya okucutshungulwayo. Uphando lubonisa ukuba ukulandela ukutya kweMeditera njengendlela yokuphila kunokubonelela ngeendlela ezininzi zezempilo. Ayincedi kuphela ekulawuleni ubunzima, ikwaxhasa impilo yentliziyo, inciphisa umngcipheko wesifo esingapheliyo, iphucula ukusebenza kwengqondo, kwaye iphucula impilo yamathumbu. Ukudibanisa iincasa kunye nezithethe zommandla weMeditera kubomi bethu bemihla ngemihla kusinika incasa yokuphila okunempilo kwaye kuvula indlela yekamva eliphilileyo, elonwabileyo.
Njengesicwangciso sokutya esinempilo, ukutya kweMeditera kubhekisela kwindlela yokutya yendabuko yabantu abahlala kwiindawo ezijikeleze iMeditera, kuquka iGrisi, i-Italiya, iSpain, iFransi kunye namanye amazwe. Igxininisa ukutya okupheleleyo, ukutya okungalungiswanga, ngokuyinhloko izithako ezisekelwe kwizityalo kunye namafutha anempilo.
Ithathwa ziingcali ezininzi zezondlo njengenye yeendlela eziphilileyo zokutya, ukutya kweMeditera kusekelwe ekutya okuchasene nokuvuvukala kwaye kusekelwe kwizithako ezisekelwe kwizityalo kunye namafutha anempilo.
Esinye sezitshixo zokutya kweMeditera kubuninzi beziqhamo kunye nemifuno. Zizityebi kwiivithamini ezibalulekileyo, iiminerali kunye ne-antioxidants ukuxhasa impilo yonke kunye nokuphila kakuhle. Ukongezelela, oku kutya kukhuthaza ukusetyenziswa kweembotyi, ukutya okuziinkozo, amandongomane kunye nembewu, eyimithombo emihle yefiber, iprotheni kunye namafutha anempilo. Olu hlobo lokutya olusekelwe kwizityalo luqinisekisa ukutya okupheleleyo kunye nesondlo esifanelekileyo.
Ukongeza kwiinzuzo zayo ezininzi zezondlo, ukutya kweMeditera kukhuthaza impilo yonke enempilo. Ikhuthaza umsebenzi oqhelekileyo wokuzilolonga njengokuhamba, ukukhwela ibhayisekile okanye ukuthatha inxaxheba kwimidlalo yokuzonwabisa. Ukongeza, igxininisa ukutya kunye nosapho kunye nabahlobo kunye nokonga ukutya ngokuthe ngcembe nangengqondo.
Uphando lubonisa ukuba ukulandela ukutya kweMeditera kunokunciphisa umngcipheko wezifo ezahlukahlukeneyo ezingapheliyo, ezifana nesifo senhliziyo, isifo sohlangothi, uhlobo lwe-2 yeswekile, kunye neentlobo ezithile zomhlaza. Kwakhona kuye kwadityaniswa nokuphuculwa komsebenzi wokuqonda kunye nokuphila ixesha elide.
Ukutya kweMeditera kuhlala kunconyelwa njengenye yezidlo ezinempilo kwihlabathi. Oku kutya kuthandwa kungekuphela nje ngenxa yencasa yayo emnandi kodwa kunye neenzuzo zayo ezininzi zempilo. Kukuphi ukutya okuphambili okwenza ukutya kweMeditera?
● Iziqhamo nemifuno emitsha: Iziqhamo eziqhelekileyo kunye nemifuno iquka imifuno eluhlaza njengamagqabi, ii-orenji, iidiliya kunye neemelon, i-bell pepper, i-zucchini, isipinashi kunye ne-kale, kunye nemifuno engekho-starchy efana ne-eggplant, i-broccoli, i-cucumber, i-tomato kunye ne-fennel, ezityebileyo kwizondlo. . Ukutya kunika iivithamini ezibalulekileyo, iiminerali kunye ne-antioxidants.
● Ukubetha: Iimbotyi, kubandakanywa iimbotyi ezibanzi, iilentile, i-chickpeas kunye nee-ertyisi, zisisiseko sokutya kweMeditera. Zizityebi kwiprotheyini yezityalo, ifayibha kunye noluhlu lweevithamini kunye neeminerali.
● Iinkozo ezipheleleyo: Iinkozo ezipheleleyo zingumthombo obalulekileyo wecarbohydrates kunye nefiber kukutya kweMeditera. Imizekelo yeenkozo ezipheleleyo ibandakanya ingqolowa, ibhali, ioats, irayisi emdaka, kunye nequinoa.
● Ioli yomnquma: Ioli yomnquma yinqatha enempilo kunye nenxalenye ebalulekileyo yokutya kweMeditera. Ityebile ngamafutha e-monounsaturated kunye ne-antioxidants, enceda ukunciphisa ukuvuvukala kunye nokukhuthaza impilo yentliziyo.
● Intlanzi kunye nokutya kwaselwandle: Ngommandla weMeditera ojikelezwe lulwandle, akumangalisi ukuba iintlanzi kunye neentlanzi zaselwandle zenza inxalenye ebalulekileyo yokutya. Ukusetyenziswa rhoqo kweentlanzi ezifana ne-salmon, i-sardines kunye ne-mackerel zizityebi kwi-omega-3 fatty acids. La mafutha asempilweni axhasa impilo yengqondo kwaye anokunciphisa umngcipheko wesifo sentliziyo.
● Iinkukhu namaqanda: Nangona inyama ebomvu ilinganiselwe kwisidlo saseMeditera, iinkukhu ezifana nenkukhu kunye ne-turkey zisenokutyiwa ngokumodareyitha. Amaqanda nawo angumthombo oqhelekileyo weprotheyini kolu kutya.
● Iimveliso zobisi: Iimveliso zobisi ezifana noshizi kunye ne-yogurt zingongezwa ngokumodareyitha kwisidlo saseMedithera. Oku kutya kunika i-calcium, iiprotheyini kunye neeprobiotics. Nangona kunjalo, kubalulekile ukunciphisa amafutha amaninzi ngokukhetha ukutya okunamafutha aphantsi okanye okuncitshisiweyo.
● Amandongomane nembewu: Amantongomane kunye nembewu, kuquka i-almonds, i-walnuts, i-flaxseeds kunye nembewu ye-chia, yimithombo emikhulu yamafutha enempilo, i-fiber kunye neprotheni.
● Imifuno neziqholo: Ukutya kweMeditera kuxhomekeke kakhulu kwimifuno kunye neziqholo ukongeza incasa kwizitya. Izityalo eziqhelekileyo ziquka i-basil, i-oregano, i-rosemary kunye ne-thyme.
● Ukutya kweMeditera kukhuthaza ukuselwa kwewayini ebomvu ngobungcathu, ingakumbi xa kutyiwa.
● Inyama egayiweyo: Enye yezinto ezibalulekileyo zokutya kweMeditera kukunciphisa ukusetyenziswa kwenyama ebomvu. Nangona kunjalo, kubalulekile ukuqaphela ukuba ikwacebisa ngokuchasene nokutya inyama ecoliweyo enje ngeesoseji, ibhekoni kunye nedeli meat. Ezi nyama ezicutshungulwayo zihlala ziqulethe amanqanaba aphezulu e-sodium, amafutha angenampilo kunye nezigcini, ezinokunyusa umngcipheko wesifo senhliziyo, i-cancer ethile kunye nokukhuluphala.
● Iswekile eyongeziweyo: Ukutya kweMeditera kuthanda iswekile yendalo efumaneka kwiziqhamo kodwa ayikukhuthazi ukusetyenziswa kweswekile eyongeziweyo, efana nezo zifumaneka kwiziselo ezineswekile, izimuncumuncu kunye nokutya okucutshungulwayo. Ukuphepha iswekile eninzi eyongeziweyo kubalulekile ekukhuseleni ubunzima, ukunganyangeki kwe-insulin, isifo seswekile, kunye nesifo senhliziyo. Endaweni yoko, yanelisa izinyo lakho elimnandi ngeziqhamo ezitsha, iyogathi yamaGrike, okanye isikwere esincinci setshokholethi emnyama equlethe ubuncinci be-70% yecocoa.
● Iinkozo ezisulungekisiweyo: Ukutya kweMeditera kukhuthaza ukusetyenziswa kweenkozo ezixineneyo zezondlo, njengengqolowa, ioats, nerhasi. Kwelinye icala, icebisa ngokuchasene nokutya okuziinkozo ezisulungekileyo, kubandakanywa isonka esimhlophe, irayisi emhlophe kunye nepasta eyenziwe ngomgubo ocoliweyo. Iinkozo ezihlambulukileyo zifumana inkqubo yokususa i-bran kunye ne-germ, ihluthe i-fiber, iivithamini kunye neemaminerali. Ezi carbs ezingenanto zingabangela i-spikes yeswekile yegazi, ukuvuvukala kunye nokukhuthaza imikhwa yokutya engafanelekanga.
● Amafutha eTrans: Enye yezinto ezibalulekileyo zokutya kweMeditera kukusetyenziswa kwamafutha anempilo njengeoli yeoli, i-nuts kunye nembewu. Nangona kunjalo, ukutya okunamafutha agqithisiweyo kufuneka kuphetshwe ngokupheleleyo. Amafutha eTrans ngamafutha aveliswa kwimizi-mveliso afumaneka kwiimveliso ezibhakiweyo kunye nezorhwebo ezinje ngepastries, cookies kunye nemajarini. Banyusa amanqanaba e-cholesterol embi kunye namanqanaba asezantsi e-cholesterol elungileyo, kwandisa kakhulu ingozi yesifo sentliziyo kunye nesifo sohlangothi.
● I-snacks egayiweyo kunye nokutya okukhawulezayo: I-snacks ecutshungulwayo kunye nokutya okukhawulezayo kaninzi kuqulethe amafutha amaninzi angenampilo, i-sodium, i-grains ecocekileyo kunye neeshukela ezongeziweyo. Oku kutya kufuneka kugwenywe kukutya kweMeditera kuba kunokuchaphazela kakubi impilo yentliziyo, ukufumana ubunzima kunye nempilo yonke. Endaweni yoko, khetha iziqhamo ezitsha, imifuno, ukutya okuziinkozo, nokutya okwenziwa ekhaya ukuze wondle umzimba wakho kwaye unike izondlo ezibalulekileyo.
Umbuzo: Yintoni ukutya kweMeditera?
IMPENDULO: Ukutya kweMeditera yindlela yokutya esekelwe ikakhulu kwisithethe sokutya kwabantu abahlala kumazwe angqonge uLwandle lweMeditera. Igxininisa ukutya okupheleleyo, okucutshungulwayo okufana neziqhamo, imifuno, ukutya okuziinkozo, iimbotyi, amandongomane, imbewu, kunye neoli yomnquma. Kukwabandakanya ukusetyenziswa okuphakathi kwentlanzi, iinkukhu, iimveliso zobisi, kunye newayini ebomvu, ngelixa unciphisa ukutya kwenyama ebomvu kunye neelekese.
Umbuzo: Ziziphi iingenelo zokulandela ukutya kweMeditera?
A: Ukutya kweMeditera kuye kwadityaniswa neenzuzo ezininzi zempilo. Kuyaziwa ukunciphisa umngcipheko wezifo zentliziyo, ukunciphisa uxinzelelo lwegazi, ukuphucula amanqanaba e-cholesterol, ukukhuthaza ukwehla kobunzima, kunye nokunciphisa umngcipheko weentlobo ezithile zomhlaza. Ukongezelela, idibaniswe nokunciphisa umngcipheko wesifo seswekile, ukuphucula impilo yengqondo, kunye nokwandisa ubomi obude.
Ukuziphendulela: Eli nqaku lelolwazi ngokubanzi kuphela kwaye akufanele lithathwe njengeliphi na icebiso lonyango. Olunye ulwazi lweposti yebhlog luvela kwi-Intanethi kwaye alunamsebenzi. Le webhusayithi inoxanduva kuphela lokuhlela, ukufomatha kunye nokuhlela amanqaku. Injongo yokudlulisa ulwazi olongezelelekileyo ayithethi ukuba uyavumelana neembono zayo okanye uqinisekise ubunyani bomxholo wayo. Soloko udibana nengcali yezempilo ngaphambi kokuba usebenzise naziphi na izongezo okanye wenze utshintsho kwirejimeni yokhathalelo lwempilo.
Ixesha lokuposa: Oct-12-2023
