Kwiminyaka yakutshanje, ukutya kwaseMeditera kuye kwafumana ingqalelo enkulu ngenxa yeenzuzo zayo ezininzi zempilo. Oku kutya kuphefumlelwe ziindlela zokutya zemveli zamazwe angqonge iMeditera afana neGrisi, i-Itali neSpain. Kugxininisa ekutyeni iziqhamo nemifuno emitsha, iinkozo ezipheleleyo, iimbotyi, kunye namafutha anempilo ngelixa kunciphisa inyama ebomvu kunye nokutya okucutshungulwayo. Uphando lubonisa ukuba ukulandela ukutya kwaseMeditera njengendlela yokuphila kunokubonelela ngeenzuzo ezahlukeneyo zempilo. Akuncedi nje kuphela ekulawuleni ubunzima, kodwa kuxhasa nempilo yentliziyo, kunciphisa umngcipheko wesifo esingapheliyo, kuphucula ukusebenza kwengqondo, kwaye kuphucula impilo yamathumbu. Ukudibanisa iincasa kunye nezithethe zommandla weMeditera kubomi bethu bemihla ngemihla kusinika incasa yokuphila ubomi obusempilweni kwaye kuvula indlela yekamva elinempilo nelonwabisayo.
Njengesicwangciso sokutya okunempilo, ukutya kwaseMeditera kubhekisa kwindlela yokutya yendabuko yabantu abahlala kwiindawo ezijikeleze iMeditera, kuquka iGrisi, i-Itali, iSpain, iFransi kunye namanye amazwe. Kugxininisa ekutyeni ukutya okupheleleyo, okungalungiswanga, ikakhulu izithako ezisekelwe kwizityalo kunye namafutha anempilo.
Njengoko iingcali ezininzi zezondlo zicinga ukuba yenye yezona ndlela zisempilweni zokutya, ukutya kwaseMeditera kusekelwe ekutyeni okulwa nokuvuvukala kwaye kusekelwe kwizithako ezisekelwe kwizityalo kunye namafutha anempilo.
Enye yezona zinto zibalulekileyo ekutyeni kweMeditera kukuba neziqhamo nemifuno emininzi. Zityebile kwiivithamini ezibalulekileyo, iiminerali kunye nee-antioxidants ukuxhasa impilo yonke kunye nokuphila kakuhle. Ukongeza, olu hlobo lokutya lukhuthaza ukutya iimbotyi, iinkozo ezipheleleyo, amandongomane kunye nembewu, eziyimithombo emihle yefayibha, iiproteni kunye namafutha asempilweni. Olu hlobo lokutya olusekelwe kwizityalo luqinisekisa ukutya okupheleleyo nokunesondlo.
Ukongeza kwiingenelo zayo ezininzi zesondlo, ukutya kwaseMeditera kukhuthaza indlela yokuphila esempilweni. Kukhuthaza umthambo oqhelekileyo njengokuhamba, ukukhwela ibhayisekile okanye ukuthatha inxaxheba kwimidlalo yokuzonwabisa. Ukongeza, kugxininisa ekutyeni nosapho kunye nabahlobo kunye nokunandipha ukutya kancinci nangokucothayo.
Uphando lubonisa ukuba ukulandela ukutya kwaseMeditera kunokunciphisa umngcipheko wezifo ezahlukeneyo ezingapheliyo, ezifana nesifo sentliziyo, isifo sohlangothi, isifo seswekile sohlobo lwesibini, kunye neentlobo ezithile zomhlaza. Kukwanxulunyaniswe nokusebenza kakuhle kwengqondo kunye nokuphila ixesha elide.
Ukutya kwaseMeditera kudla ngokubizwa ngokuba yenye yezona ndlela zisempilweni emhlabeni. Olu hlobo lokutya ludumile kungekuphela nje ngenxa yencasa yalo emnandi kodwa nangeenzuzo ezininzi zempilo. Ziziphi iintlobo zokutya eziphambili ezenza ukutya kwaseMeditera?
● Iziqhamo nemifuno emitsha: Iziqhamo nemifuno eqhelekileyo ziquka imifuno eluhlaza enamagqabi afana neeorenji, iidiliya kunye neevatala, iipepile zentsimbi, i-zucchini, ispinatshi kunye nekale, kunye nemifuno engenasitatshi efana ne-eggplant, i-broccoli, iikomkomere, iitumato kunye ne-fennel, ezityebileyo kwizakhamzimba. Ukutya kunika iivithamini ezibalulekileyo, iiminerali kunye nee-antioxidants.
● Iipulses: Iimbotyi, kuquka iimbotyi ezibanzi, iilentili, iitshizi kunye neepea, zizinto ezibalulekileyo ekutyeni kweMeditera. Zityebile kwiproteni yezityalo, ifayibha kunye noluhlu lweevithamini kunye neeminerali.
● Iinkozo ezipheleleyo: Iinkozo ezipheleleyo zingumthombo obalulekileyo weecarbohydrates kunye nefayibha kukutya kweMeditera. Imizekelo yeenkozo ezipheleleyo ibandakanya ingqolowa epheleleyo, irhasi, i-oats, irayisi emdaka, kunye nequinoa.
● Ioyile yomnquma: Ioyile yomnquma ngamafutha asempilweni kwaye iyinxalenye ebalulekileyo yokutya kweMeditera. Ityebile kumafutha angagalelwanga kunye nee-antioxidants, ezinceda ekunciphiseni ukudumba nokukhuthaza impilo yentliziyo.
● Iintlanzi kunye neentlanzi zaselwandle: Njengoko ummandla weMeditera ujikelezwe lulwandle, akumangalisi ukuba iintlanzi kunye neentlanzi zaselwandle ziyinxalenye ebalulekileyo yokutya. Ukutya rhoqo iintlanzi ezifana nesalmon, iisardine kunye ne-mackerel kutyebile kwi-omega-3 fatty acids. La mafutha asempilweni axhasa impilo yengqondo kwaye anokunciphisa umngcipheko wesifo sentliziyo.
● Iinkuku namaqandaNangona inyama ebomvu inqongophele ekutyeni kweMeditera, iinkukhu ezifana nenkukhu kunye ne-turkey zisenokutyiwa ngokulinganisela. Amaqanda nawo angumthombo oqhelekileyo weproteni kolu hlobo lokutya.
● Iimveliso zobisi: Iimveliso zobisi ezifana netshizi kunye neyogathi zingongezwa ngokulinganisela kukutya kweMeditera. Oku kutya kunika i-calcium, iproteni kunye neeprobiotics. Nangona kunjalo, kubalulekile ukunciphisa amafutha agcweleyo ngokukhetha ukutya okunamafutha aphantsi okanye okunamafutha aphantsi.
● Amandongomane nembewu: Amandongomane kunye nembewu, kuquka ii-almond, ii-walnuts, ii-flaxseeds kunye nembewu ye-chia, ziindawo ezilungileyo zamafutha asempilweni, i-fiber kunye neproteni.
● Imifuno neziqholo: Ukutya kwaseMeditera kuxhomekeke kakhulu kwiimifuno kunye neziqholo ukuze kongeze incasa kwizitya. Iimifuno eziqhelekileyo ziquka i-basil, i-oregano, i-rosemary kunye ne-thyme.
● Ukutya kwaseMeditera kukhuthaza ukusetyenziswa kwewayini ebomvu ngokulinganisela, ingakumbi xa usitya. Iwayini ebomvu ityebile kwii-antioxidants kwaye inokunciphisa umngcipheko wesifo sentliziyo
● Inyama elungisiweyo: Enye yezinto ezibalulekileyo ekutyeni kweMeditera kukunciphisa ukutya inyama ebomvu. Nangona kunjalo, kubalulekile ukuqaphela ukuba ikwacebisa ukuba ungatyi inyama ecutshungulweyo efana nesoseji, ibhekoni kunye nenyama yedeli. Ezi nyama zicutshungulweyo zihlala ziqulathe amanqanaba aphezulu esodium, amafutha angenampilo kunye nezithinteli, ezinokunyusa umngcipheko wesifo sentliziyo, umhlaza othile kunye nokutyeba kakhulu.
● Iiswekile ezongeziweyoUkutya kwaseMeditera kuthanda iiswekile zendalo ezifumaneka kwiziqhamo kodwa akukhuthazi ukutyiwa kweeswekile ezongeziweyo, ezifana nezo zifumaneka kwiziselo ezineswekile, kwiidizethi nakwizinto zokutya ezicutshungulwayo. Ukuphepha iswekile eyongeziweyo kakhulu kubalulekile ekuthinteleni ukutyeba, ukuxhathisa i-insulin, isifo seswekile, kunye nesifo sentliziyo. Endaweni yoko, yanelisa incasa yakho ngeziqhamo ezintsha, iyogathi yamaGrike, okanye isikwere esincinci setshokholethi emnyama equlethe ubuncinci i-70% yekhokho.
● Iinkozo ezicociweyoUkutya kwaseMeditera kukhuthaza ukutya iinkozo ezipheleleyo ezigcwele izondlo, ezifana nengqolowa epheleleyo, ii-oats, kunye nerhasi. Kwelinye icala, icebisa ukuba ungatyi iinkozo ezicociweyo, kuquka isonka esimhlophe, irayisi emhlophe kunye nepasta ezenziwe ngomgubo ocociweyo. Iinkozo ezicociweyo zifumana inkqubo yokususa i-bran kunye ne-germ, zisuse i-fiber, iivithamini kunye neeminerali. Ezi carbs zingenanto zinokubangela ukunyuka kweswekile egazini, ukudumba kunye nokukhuthaza imikhwa yokutya engeyiyo impilo.
● Amafutha e-Trans: Enye yezinto ezibalulekileyo zokutya kweMeditera kukutya amafutha asempilweni afana neoyile yomnquma, amandongomane kunye nembewu. Nangona kunjalo, ukutya okunamafutha e-trans kufuneka kuphetshwe ngokupheleleyo. Amafutha e-trans ngamafutha aveliswa kwimizi-mveliso afumaneka kwiimveliso ezibhakiweyo eziqhotsiweyo nezithengiswayo ezifana neepastries, iikuki kunye ne-margarine. Anyusa amanqanaba e-cholesterol embi kunye namanqanaba aphantsi e-cholesterol elungileyo, okunyusa kakhulu umngcipheko wesifo sentliziyo kunye ne-stroke.
● Izidlo ezicutshungulwayo kunye nokutya okukhawulezayo: Izidlo ezicutshungulwayo kunye nokutya okukhawulezayo kudla ngokuba namafutha angaphezulu angenampilo, i-sodium, iinkozo ezicociweyo kunye neeswekile ezongeziweyo. Oku kutya kufuneka kuphetshwe kukutya kweMeditera kuba kunokuchaphazela kakubi impilo yentliziyo, ukutyeba, kunye nempilo iyonke. Endaweni yoko, khetha iziqhamo ezintsha, imifuno, izidlo ezipheleleyo, kunye nokutya okwenziwe ekhaya ukuze wondle umzimba wakho kwaye unike izondlo ezibalulekileyo.
U: Yintoni ukutya kwaseMeditera?
A: Ukutya kwaseMeditera yindlela yokutya esekelwe kakhulu kwimikhwa yokutya yesintu yabantu abahlala kumazwe ajikeleze uLwandle iMeditera. Igxininisa ekutyeni okupheleleyo, okungacutshungulwanga kangako okufana neziqhamo, imifuno, iinkozo ezipheleleyo, iimbotyi, amandongomane, imbewu kunye neoyile yomnquma. Ikwabandakanya ukutya okuphakathi kwentlanzi, iinkukhu, iimveliso zobisi, kunye newayini ebomvu, ngelixa inciphisa ukutya inyama ebomvu kunye neelekese.
Q: Zithini izibonelelo zokulandela ukutya kweMeditera?
A: Ukutya kwaseMedithera kuye kwanxulunyaniswa neenzuzo ezininzi zempilo. Kuyaziwa ngokunciphisa umngcipheko wezifo zentliziyo, ukunciphisa uxinzelelo lwegazi, ukuphucula amanqanaba e-cholesterol, ukukhuthaza ukwehla kobunzima, kunye nokunciphisa umngcipheko weentlobo ezithile zomhlaza. Ukongeza, kuye kwanxulunyaniswa nokuncipha komngcipheko wesifo seswekile, ukuphucula impilo yengqondo, kunye nokwandisa ixesha elide.
Isikhanyeli: Eli nqaku lenzelwe ulwazi oluqhelekileyo kuphela kwaye akufuneki lithathwe njengengcebiso yezonyango. Olunye ulwazi lweposi yebhlog luvela kwi-Intanethi kwaye alungobungcali. Le webhusayithi inoxanduva lokuhlela, ukufomatha kunye nokuhlela amanqaku kuphela. Injongo yokudlulisa ulwazi oluthe kratya ayithethi ukuba uyavumelana nezimvo zayo okanye uqinisekisa ubunyani bomxholo wayo. Soloko uqhagamshelana neengcali zezempilo ngaphambi kokusebenzisa naziphi na izongezo okanye ukwenza utshintsho kwindlela yakho yokhathalelo lwempilo.
Ixesha lokuthumela: Oktobha-12-2023
