Ukutya kweMeditera kuye kwabizwa ngokuba yi ukutya okunempilo iminyaka, kwaye oko kungenxa yesizathu esihle. Iyakwazi ukukhulisa amandla akho impilo yentliziyo , yomeleza ingqondo yakho, uncede ukunciphisa umzimba kunye nokunciphisa umngcipheko wezifo ezahlukeneyo ezingapheliyo. Ukutya kweMeditera nako akuthinteli kancinci kunokutya okuninzi okudumileyo. Ijolise kwiindidi ezilungeleleneyo zokutya okupheleleyo kubandakanya ioyile yomnquma, amandongomane, iziqhamo, imifuno, iimbotyi, iinkozo ezipheleleyo kunye nentlanzi (unako ukonwabela iwayini encinci ngokumodareyitha).
Ukutya kweMeditera lukhetho olukhulu kumntu ojonge ukutya impilo engcono yentliziyo. Uphando ibonisa ukuba xa kuthelekiswa nokutya okunamafutha aphantsi, ukutya ukutya kweMedithera ngeoli yeoli okanye amantongomane kunokunceda ukunciphisa umngcipheko wokuhlaselwa yintliziyo kunye nokubetha. Oku kuyingxenye ngenxa yokugxila kumafutha anempilo, i-antioxidants kunye nokutya okuphezulu kwe-potassium njengeziqhamo kunye nemifuno. Ukukunceda ukuba uqalise, nazi ezinye zezona zinto zilungileyo zokutya ezisempilweni zeMeditera ukuze ungeze kwipleyiti yakho.
Ukutya kweMeditera kwabaqalayo : Yonke into Kufuneka Uqalise8 Eyona Ntliziyo-esempilweni yeMeditera Ukutya kokutya
1. Ioli yomnquma
Ioli yomnquma yenye yezinto eziphambili zokutya kweMeditera kwaye isetyenziswe kuyo yonke into ukusuka ekuphekeni ukuya kwiingubo zesaladi. Ayinandi nje kuphela, kodwa ikwanika umdla iinzuzo entliziyweni-enempilo . Uphononongo lufumanise ukuba ioyile yomnquma ineempawu ezichasa ukudumba kunye ne-anti-hypertension, ezinokunceda ukugcina uxinzelelo lwegazi lujonge. Kwakhona kubonisiwe ukuba cholesterol ephantsi kunye nokunciphisa umngcipheko we-stroke.
2. Intlanzi
Intlanzi ngumthombo ophilileyo weprotheyini ekwahambisa amafutha anempilo, okwenza ukuba iphelele kwiMeditera kunye nokutya okunempilo yentliziyo. Iintlanzi ezinamafutha, ezifana ne-salmon kunye ne-tuna, zizityebi ngakumbi kwi-omega-3 fats, ephucula amanqanaba e-lipid yegazi kunye noxinzelelo lwegazi oluphantsi. (Enyanisweni, ezi ntlanzi zenza wethu uluhlu lokutya okulungileyo onokuzitya ngenxa yentliziyo yakho .)
I-shellfish efana ne-shrimp nayo ipakisha kwiprotheyini, i-niacin kunye ne-selenium, ezinceda ukugcina intliziyo yakho kunye nomzimba wakho ugijima kwi-tip-top shape. (Funda ngakumbi malunga kutheni i-shrimp kunye nezinye i-shellfish zinokuba zezinye zezona zinto zisempilweni zokutya zaseMeditera .)
3. Amagqabi aluhlaza
Isenokungothusi ukubona uhlaza olunamagqabi kolu luhlu kuba kokunye kokutya okuxineneyo kwezondlo, okuthetha ukuba bapakisha izondlo ezininzi kwiikhalori ezimbalwa kakhulu. Ziphezulu kwi-fiber, i-potassium kunye ne-vitamin K, ezinceda ukulawula uxinzelelo lwegazi kunye nokuphucula ukujika kwegazi. Yongeza isipinatshi, i-lettuce, i-kale, i-collards, i-chard okanye ikhaphetshu kwipleyiti yakho ukuze uvune izibonelelo. Ukutya kweMeditera kutyebile kwimifuno, ke zama iSautéed Broccoli kunye neKale kunye neGcuwa yeGarlic Butter njengecala lesidlo sangokuhlwa.
4. Iinkozo ezipheleleyo
Ukutya kweMeditera ayikokutya okune-carb ephantsi, kodwa kugxile kwi-carbohydrates enempilo, kubandakanywa neenkozo ezipheleleyo (funda ngakumbi malunga kutheni ukutya kweMeditera yokwenyani kugxile kwicarbohydrates esempilweni) . Xa kuthelekiswa neenkozo ezisulungekileyo, iinkozo ezipheleleyo zigcwele ifayibha kunye nezondlo ezibalulekileyo kwimpilo yentliziyo. Iinkozo ezingacocwanga zisisiseko sezidlo ezininzi zaseMeditera, nokuba yipasta, isonka, ibhali okanye umzala. Iiresiphi ezifana neLemon-Tahini Couscous eneNkukhu kunye neMifino zenza ukukhusela intliziyo yakho kube mnandi.
5. Iitumato
Ukusuka kwi-pasta sauce ukuya kwi-caprese nangaphezulu, iitumato zisebenza ngeendlela ezininzi njengoko zisempilweni. Iitumato ziqulethe i-antioxidant ebizwa ngokuba yi-lycopene enokukhusela imithambo kwi-atherosclerosis kunye nezinye iintlobo zesifo senhliziyo. I-Lycopene iye yadibaniswa namanqanaba e-cholesterol enempilo. I-antioxidants kunye ne-potassium kwiitamatati zidibanisa ukuze zincede ukunciphisa uxinzelelo lwegazi kunye nokunciphisa umngcipheko we-stroke, ngokunjalo.
6. Iimbotyi
Iimbotyi zingumthombo weprotheyini eguquguqukayo kwaye ibonakala kakhulu kukutya kweMeditera, ngakumbi kuba ibeka phambili ukutya kwezityalo ezininzi. Enkosi kwifiber efumaneka kwiimbotyi, ukuzitya kunokunceda ukunciphisa i-cholesterol (funda ngakumbi malunga kutheni i-fiber ilungile kuwe ). Zama ukongeza iichickpeas kwisaladi yakho, ukonwabela isuphu yelentile okanye usebenzise i-hummus njengediphu yemifuno.
7. Nuts & imbewu
Amandongomane apakishwe ngamafutha asempilweni, iivithamini kunye neeminerali. Uphando ibonisa ukuba ukutya amandongomane rhoqo kuyilungele intliziyo yakho (funda ngakumbi malunga ne uncedo lwezempilo lokutya amandongomane ). Njengokutya okuninzi kukutya kweMeditera, amandongomane nawo agcwele i-antioxidants enika intliziyo esempilweni. Zama ukubamba i-handful njenge-snack, uyisebenzise ukongeza i-crunch kwisaladi yakho okanye ukuyityumza ukuze wenze i-Salmon eQinisiweyo ye-Pistachio-Crusted nge-Brokholi.
8. Amaqunube
Okokugqibela kodwa okuncinci, amajikijolo asisiseko seMeditera kunye neepateni zokutya ezisempilweni. Amaqunube azele yi potassium, ivithamin C kunye nefiber ezinceda ukugcina uxinzelelo lwegazi kunye nemithambo yemithambo kweyona isempilweni. Ukutya amaqunube, njengaye amaqunube , rhoqo kudityaniswe nokuphuculwa okuphawulekayo kwi-cholesterol, i-blood clotting kunye nomsebenzi wegazi. Hlanganisa nabo kwi-smoothies okanye phezulu kwi-yogurt parfait kunye nabo. Ukuba amaqunube amatsha aphelelwe lixesha, zama umkhenkce. Banempilo nje entsha-jonga nje iileyibhile ukuze uqiniseke ukuba akukho swekile eyongeziweyo.
Okukwintsusa
Ukutya kweMeditera yenye yezona zinto zisempilweni kakhulu ngenxa yezizathu ezahlukeneyo. Ukuba ujonge ukutya ukuze ube nentliziyo ephilileyo, imigaqo yayo emininzi ifanelekile. Ukukunceda ukuba uqalise, zama ukutya oku kutya kugcwele ifayibha, izondlo kunye namafutha asempilweni ukunceda ukwenza incasa enempilo ibe ntle.
