Ukudla kwaseMedithera kuncike ekudleni okungokwemvelo okudliwa abantu abahlala esifundeni saseMedithera, ikakhulukazi iGreece. Ilayishwe ukudla okunempilo kanye nokuthola ucwaningo kusikisela emva kwalokhu kudla kungasiza ukunciphisa ezinye izici ezingozini zesifo senhliziyo.
Ngokusho kwe-Oldways Preservation & Exchange Trust, ukudla kwaseMedithera kwaqaliswa ngo-1993 yi-Oldways, School Harvard School of Health and World Health Organization.
Ukudla kuhlanganisa:
- Ama-oliva namafutha omnqumo
- Ukudla okuphelele, ikakhulukazi ngesinkwa nangoketshezi esikhundleni se-pasta
- Inyama encane kakhulu ebomvu
- Izinhlanzi nezilwane zasolwandle
- Amanye ushizi, kepha ubisi oluncane
- Iningi lemifino nezithelo
- Ziningi zemifino namantongomane
- Iwayini elincane elibomvu
Ukudla kwaseMedithera kuphezulu kwi-fibre kanye ne- antioxidants kusuka emifino, ama-legumes namantongomane, amakhulu kakhulu kunokudla okuvamile kwe-Western, futhi kunamafutha aphelele. Inyama encane ebomvu idliwa kule ndawo, futhi ubisi olusetshenziswayo lulinganiselwe futhi, ngaphandle kweshizi ne-yogurt.
Ama-Oldways akha i-Pyramidi yokudla yaseMedithera yokudla ukuze ikusize ubone ukuthi yikuphi ukudla okungcono kakhulu.
Isisekelo sepiramidi sakhiwa ukudla okunjengokudla okusanhlamvu okuphelele, okusanhlamvu, i-pasta, amazambane kanye nelayisi. Izithelo, izitshalo, amantongomane nemifino zakha esinye isabelo esikhulu sokudla kwakho kwansuku zonke, kanye nezinani ezincane ushizi, i-yogurt, namafutha omnqumo. Izinkukhu, izinhlanzi namaqanda ziyadliwa masonto onke, futhi kudliwa izinyama ezibomvu cishe kanye ngenyanga.
I-Oldways iphinde ikusize ukuthi uphuze izibuko zamanzi eziyisithupha nsuku zonke, kanye nokusetshenziswa okulinganisela kwewayini elibomvu kwabanye abantu. I-Pyrramid yaseMedithera ivumela ngisho nokuphatha kahle ngesonto ngalinye.
Indlela Yokulandela Ukudla KweMedithera
Faka esikhundleni samafutha owasebenzisa manje ngamafutha omnqumo. Cishe awufuni ukwengeza ama-calories amaningi kuwe ukudla ukuze usebenzise amafutha omnqumo esikhundleni sebhotela, i-margarine nezinye i-salad yokugqoka amafutha.
Amafutha omnqumo kuhle ukupheka.
Yidla imifino eminingi. Lo mqondo awukwazi ukugcizelela ngokwanele. Wonke ukudla okunempilo kuhlanganisa imifino eminingi. Abantu abaningi eMedithera badla isisindo semifino nsuku zonke. Imifino eluhlaza futhi enemibala ingaphansi kwama-calories futhi aphezulu kuma-antioxidants. Lungiselela izitsha zemifino yamaGreki izikhathi eziningana ngesonto ngalinye.
Jabulela isitashi esincane. Khetha okusanhlamvu okuvamile kaningi ngenxa yokuthi iphezulu fiber. Amazambane kanye ne-polenta, eyenziwa ngamagilebhisi, futhi asetshenziselwa ukusetshenziswa njengezilwane eMedithera.
Yidla izinkukhu nezinhlanzi. Inhlanzi iqukethe i-omega-3 fatty acids enhle enhliziyweni yakho nasebuchosheni bakho. Ngaphezu kwalokho, inhlanzi iphansi kumafutha kanye nama-kilojoule. Izinkukhu kanye namaqanda nakho kuyimithombo yamaprotheni eyamukelekayo. Bhaka noma udonsa inhlanzi yakho noma inkukhu, ungayifisi ngokujulile. Ukudla okunambithekile nokujulile okuthosiwe akufani nalokhu kudla nhlobo.
Nciphisa ukusetshenziswa komzimba obomvu. Inyama ebomvu inamafutha amaningi aphethwe yinhliziyo yakho, ngakho-ke akusikho indawo enkulu yama-steaks kanye nama-hamburger kule nqubo yokudla (kuphela ngesidlo esisodwa ngenyanga). Esikhundleni se-burger e-greasy ehlangene no-burger, yenza i-turkey burger emhlabathini endaweni yokudla okusanhlamvu. Engeza i-lettuce, ucezu lwe-avocado no-tomato, futhi ngeke uphelelwe inyama ebomvu.
Thola izitshalo namantongomane. Imifino inezinhlobo eziningi zefiber, amaprotheni, nezakhi futhi zingasetshenziswa endishini enkulu. Khetha ubhontshisi wefeva namanye ubhontshisi owomile. Amantongomane afana nama-alimondi, ama-walnuts nama-cashews enza isiphuzo esimnandi nesempilo.
Jabulela izithelo ezintsha njenge-dessert. Gwema ukudla okweshukela, amaqebelengwane, namakhukhi. Izithelo zingaphansi kwama-kilojoule futhi ziphezulu e-fibre nezakhi.
I-yogurt kanye noshizi yimithombo ye-calcium. Khetha i-yogurt ephansi-fat kanye noshizi nsuku zonke. Ungenza ukugqoka i-yogurt noma uzame isaladi enempilo ngamatamatisi kanye ne-feta cheese. Gcina kukhanya.
Phuza amanzi newayini. I-Pyramid yaseMedithera ihlanganisa izibuko eziyisithupha zamanzi nsuku zonke kanye nengilazi noma ezimbili zewayini elibomvu.
Amanzi ayenzela wonke umuntu, kodwa ungaphuzi iwayini elibomvu uma ukhulelwe, ungaphansi noma uma ukuphuza utshwala kukubeka wena noma abanye abasengozini.
Ukushintsha kokudla okunentshonalanga ekudleni kweMedithera kubonakala kunzima uma ungasetshenziselwa amafutha omnqumo, inhlanzi kanye neminye yemifino kanye nezikhathi ezivame ukuhambisana nalesi sifunda. Kodwa kumnandi ngempela. Nazi ezinye amathiphu nemibono ukuze uqale:
- Izidlo zaseMedithera, i-Omega-3, nezingane
Umthombo:
Rees K, Hartley L, Izimbali N, Clarke A, Hooper L, Thorogood M, Zenza isimiso seS'Mediterranean 'sokudla sokuvimbela izifo zenhliziyo. Database Cochrane Yokuhlolwa Okuhlelekile 2013, Issue 8. Art. Inombolo: CD009825. I-DOI: 10.1002 / 14651858.CD009825.pub2. http://www.cochrane.org/CD009825/VASC_mediterranean-diet-for-the-prevention-of-cardiovascular-disease.