Mukati
Maitiro ekuziva kana ini ndichinyatsoteedzera chikafu cheMediterranean
Kugara
Iko kusanganiswa kwakanaka kwemapoka ezvokudya, kushandiswa kwemafuta emuorivhi uye kunwa kwakanaka kwemvura ndiko kusarudza zvinhu
Ikozvino rhythms yehupenyu uye kusununguka uko kwe-ultra-processed foods zvinotipa zvinoita kuti zviome kwatiri kudya kudya kweMediterranean, kudya kunovaka muviri maererano nenyanzvi. Iyi ndiyo nzira Dr. Ramón de Cangas, dietician-nutritionist uye purezidhendi weAlimenta tu Salud Foundation, anotsanangura mumutungamiri wake "Mediterranean Diet, kubva padzidziso kusvika pakuita"
"Nzira inonyanya kukurudzirwa yekuwana hutano hwakanaka ndeyekubheja pane zvakasiyana-siyana zvekudya mukudya kwedu," inotsanangura kudaro nyanzvi. "Nekunwa mapoka akasiyana ezvokudya isu tinowana chikafu chine mashandiro chaiwo, nemhedzisiro yakanaka uye chikafu cheMedithera chakanakira kuita izvi sezvo chisinga sanganise chero chigadzirwa ", anodaro.
Nheyo yekudya iyi miriwo, miriwo, michero, zvigadzirwa zvemukaka, nyemba uye mapuroteni emhuka kubva kuhove, shellfish uye, zvishoma, nyama. Pakubika, mafuta emuorivhi uye chitsama chenzungu pakati pekudya. “Pamusoro pezvo, panogara paine nzvimbo yekuda uye tinogona kutenga marezinesi nguva nenguva,” anodaro munyori wegwaro iri.
Kune rumwe rutivi, kudya kweMediterranean kunokurudzira kunwa pakati pemagirazi mana kusvika matanhatu emvura pazuva. Mukuwedzera, kunwa zvine mwero kwezvinwiwa zvakaviriswa (doro, waini, cava kana cider) zvinogona kugara zvichikosheswa sesarudzo ine mutoro kune vanhu vakuru vane hutano.
Kudya kwakanaka, kuzorora zvakakwana, maekisesaizi enguva dzose, uye hukama hwakanaka hwemagariro zvakare inobatsira kudzivirira zvirwere zvisingaperi uye kuchengetedza hupenyu hwehupenyu ", inoratidza nyanzvi yezvokudya. "Kudya uye kunwa chinhu chinokosha uye chezuva nezuva chehupenyu, asi, zvinosuruvarisa, nzvimbo isina kufanira uye mararamiro asina kunaka anogona kukuvadza zvakanyanya hutano," anodaro.
Kudya kweMediterranean uye hutano: humbowo hwesainzi
Mapurojekiti mahombe akadai sePREDIMED (Prevention with a Mediterranean Diet) uye PREDIMED-PLUS, chirongwa chikuru chetsvakiridzo chenyika nepasirese chezvekudya kunovaka muviri, chaunza mhedzisiro yakanaka kune yeMedithera yekudya pateni maererano ne cardio-metabolic hutano uye uremu hwemuviri. Chidzidzo chePREDIMED chinoona izvozvo mhedzisiro inobatsira yekudya kweMediterranean dzinowanikwa kuburikidza nekusanganiswa kwezvokudya, saka zvakakosha kuisa pfungwa pakudya maitiro uye kwete pane zvigadzirwa zvakananga.
Izvi zvinosanganisira kudya kwakasiyana-siyana umo kudyiwa kwemiriwo, michero, maruva nemiriwo kunotungamira, pamwe chete nezviyo, hove, nyama chena, nzungu uye mafuta omuorivhi. Saizvozvo, inotaura kuti kunwa zvine mwero kwezvinwiwa zvakaviriswa, sedoro, nguva dzose muvanhu vakuru vane hutano, zvinogona kuvandudza lipid profile uye kufarira kutorwa kwepolyphenols, rudzi rwema antioxidants aripo muzvinwiwa zvakaviriswa uye zvimwe zvikafu zvechirimwa.
Pamusoro pezvo, kune akawanda epidemiological zvidzidzo zvine chekuita neMedithera yekudya maitiro ane mabhenefiti emuviri wedu, kudzivirira kwechirwere chisingaperi, chemoyo uye metabolic zvirwere. Nekune rumwe rutivi, zvidzidzo zvakasiyana-siyana zvakaratidzawo kuti kutevedzera kudya uku kunogona kubatsira kudzivirira uremu uye, nekuwedzera, inobvumira kugovera kusingakuvadzi kwemafuta emuviri kumuviri wedu. Nekudzikisa kuwedzera kwekufutisa kwemudumbu uye, zviri pachena, kuderedza uremu uye mafuta ekuona, izvi zvine mhedzisiro yakanaka kune mamwe mavanga emoyo ngozi.