Kana iwe uri kuverenga rangu blog kana uchifarira mhando hurefu, iwe pamwe wakambonzwa nezvebhuku raDan Buettner reBlue Zones. Munyori anoongorora mararamiro evagari ve "nzvimbo dzebhuruu" - matunhu mashanu muEurope, Latin America neAsia (zvakanyanyisa: Ikaria, Greece, Okinawa, Japan; Ogliastra, Sardinia, Italy; Loma Linda, California, USA; Nicoya , Costa Rica), uko vanotsvagurudza vakawana huwandu hwakanyanya hwevane makore zana pasirese. Uye ava zana remakore vanosiyaniswa kwete chete neakakosha chikafu. Vanofamba zvakanyanya. Vanotora nguva yekurerutsa kunetseka. Ivo ndevenharaunda, kazhinji vanonamata, izvo zvinovakurudzira kuti varambe vaine hupenyu hwakanaka. Uye vanogara mumhuri huru.
Asi ndizvo izvo zvinofanirwa kutariswa zvakanyanya. kuti uye kuti vanodya zvakadii. Ndokusaka Dan Buettner, mutsvakurudzi National Geographic, akanyora bhuku rinotevera "Blue Zones in Practice" (The Bhuruu dzinodengenyeka mhinduro).
Heano mamwe akajairwa mitemo kumatunhu ese.
- Regedza kudya kana dumbu rako razara ne80%.
- Kwekudya kwemasikati uye kwemanheru, idya chidiki chidiki pane chako chikafu chezuva nezuva.
- Idya zvakanyanya zvinodyarwa-zvinodyiwa, uine kusimbisa kune nyemba. Idya nyama kashoma uye muzvikamu zvidiki. Vagari ve "nzvimbo dzebhuruu" vanodya nyama kwete kanopfuura kashanu pamwedzi.
- Inwa doro zvine mwero uye nguva dzose.
Ini zvakare ndichakuudza nezve zvimwe zvezvinhu zvekudya kweimwe ye "yebhuruu nzvimbo".
Ikaria, Girisi
Kudya kweMediterranean kunobatsira kutsigira huropi uye kudzivirira chirwere chisingaperi. "Chinosiyanisa nzvimbo ino kubva kune dzimwe nzvimbo mudunhu kusimbiswa kwembatatisi, mukaka wembudzi, huchi, nyemba (kunyanya nyemba, nyemba dzeasparagus nenyemba), miriwo yemusango, mimwe michero uye hove shoma."
Ikaria ine zvikafu zvadzo zvepamusoro zvehupenyu hurefu: feta cheese, mandimu, sage uye marjoram (vagari vanowedzera aya mahebhu kune yavo yezuva tii). Dzimwe nguva muIkaria, imwe nyama yembudzi inodyiwa.
Okinawa, Japan
Okinawa ndomumwe wevatungamiriri muhuwandu hwezana ramakore zana pasi: vanhu vangangoita 6,5 pavanhu zviuru gumi (enzanisa neUnited States: 10 pa1,73 zviuru). Iyo yekudya nyaya yakaomesesa pano kupfuura mune mamwe mabhuru matunhu. Sekunyorera kwaBuettner, tsika zhinji dzekudya dzemuno dzakarasika pasi pesimba reWestern. Muhafu yepiri yezana ramakore re10, vagari vechitsuwa vakatanga kudya zvishoma sosi yegungwa, turmeric uye mbatatisi, mupunga wakawanda, mukaka uye nyama.
Zvakangodaro, maOkinawans akachengeta tsika yekudya chimwe chinhu "kubva pasi" uye "kubva kugungwa" mazuva ese. Kudya kwavo kwenguva refu kunosanganisira mavise anovava, tofu, gariki, mupunga wakasviba, girini tii, uye howa hwe shiitake.
Sardinia, Itari
Pachitsuwa ichi, chiyero chevarume vane makore zana kusvika vakadzi vezera rimwe chete. Izvi hazvishamise: kune dzimwe nyika, pane murume mumwe chete pavakadzi vashanu vezana remakore.
Kudya kweanogara marefu-eiri kunosanganisira mukaka wembudzi uye pecorino chizi yemakwai, huwandu hwakaenzana hwemakabohydrate (lavash, chingwa chesavira, bhari), yakawanda dhiri, bhinzi, nyemba, matomatisi, maamondi, mukaka rukato tii uye mazambiringa waini. Sekureva kwaBuettner, maSardinians pachavo vanoti hupenyu hwavo hurefu "mweya wakachena", "waini yemuno" uye nenyaya yekuti "vanoita rudo Svondo yega yega." Asi vaongorori vakawana chimwe chiitiko chinonakidza: iyo hwai iyo inogadzirwa nemukaka pecorino inodyiwa munzvimbo dzemakomo, saka vanhu vezana ramakore vanofanirwa kugara vachikwira makomo nekudzika kubani zvakare.
Loma Linda, USA
IAmerican Blue Zone iri pamba peSeventh-day Adventists vanodzivirira fodya, doro, kutamba, mafirimu, uye nhepfenyuro. Adventists munzvimbo ino vane yakaderera mitengo yehutano hwemwoyo uye chirwere cheshuga muUnited States uye yakadzika kwazvo mitengo yekufutisa. Kudya kwavo "kwebhaibheri" kwakavakirwa pane zvekudya zvinomera (zviyo zvakadai seoatmeal uye chingwa chegorosi chakazara, michero yakadai semakotapeya, bhinzi, nzungu nemiriwo, mukaka we soy). Salmoni inosanganisirwawo mukudya. Vamwe vanhu vanodya nyama shoma. Shuga inorambidzwa. Mumwe ane makore zana weLoma Linda akaudza Büttner kuti: “Ndinopesana zvachose neshuga, kunze kwezvakangoita zvakadai semichero, madate kana maonde, handimbodya shuga yakanatswa kana kunwa zvinwiwa zvine kaboni.”
Nicoya Peninsula, Costa Rica
Imwe yemidziyo yakagadzirwa naNikoi (99 zera (ikozvino 107 makore) kuenda kuBüttner yaive mupunga uye bhinzi, ine chizi nekorianderi pamatirosi echibage ane zizi pamusoro. Yemunharaunda marefu-livers anowedzera zai kune ingangoita yega ndiro.
Sekunyorera kwaBuettner, "Chakavanzika chekudya kwevaNikoi i'hanzvadzi nhatu 'dzekuMesoamerican zvekurima: bhinzi, chibage uye squash." Izvi zvidimbu zvitatu, pamwe nepapaya, mamamu nemabhanana, zvapa nzvimbo mairi marefu marefu kwezana ramakore.
Edza kuchinjisa Bhuruu Zone nhauriro nhungamiro kune chako chikafu Uye kuti ndikubatsire, senguva dzose, ini ndinokurudzira yangu kunyorera neakareruka mapheka kubva kumakwenzi zvigadzirwa.
Iri bhuku mupepa uye zvemagetsi fomati inogona kutengwa pane iyi link.