Ifoto: Ali Redmond
Phakathi kwazo zonke ii-superfoods kunye nokutya kwefashoni, isimbo esinye sokutya sihlala siphuma siphezulu njengesona silungileyo: ukutya kweMeditera. Ngo-2019, 2020, 2021 kunye no-2022, yabekwa njengeyona ndlela yokutya onokuyizama. Iindaba zaseU.S kunye neNgxelo yeHlabathi . Ifumana amalungelo kwindawo yokuqala kuluhlu lwayo olunomtsalane lwezibonelelo zempilo, kubandakanya ukukhuselwa kwentliziyo, ukulawulwa kobunzima kunye nokunciphisa umhlaza.
I ukutya okuqhelekileyo kweMeditera -intlanzi, i-nut, i-oyile yezityalo, iziqhamo kunye nemifuno-inceda ukuvuvukala okuphantsi emzimbeni wakho, ukuphucula umsebenzi wemithambo yegazi kunye nokunciphisa umngcipheko we-metabolic syndrome kunye nesifo sikashukela. Zonke ezi zibonelelo zinceda ukugcina inqaku lakho lithe kratya kunye nengqondo yakho ibukhali. Uphando lwamashumi eminyaka luyayingqina le nto, nayo.
Yintoni iMeditera Diet?
Le ndlela yokutya igxile ekutyeni okufana neoyile yomnquma, amandongomane, iziqhamo kunye nemifuno, iimbotyi, iinkozo kunye nentlanzi. Iwayini yinxalenye yokutya okuqhelekileyo kweMeditera, nayo, kodwa kufuneka usele ngokumodareyitha. Le ndlela yokutya inokubandakanya ezinye izithako zobisi kunye neenkukhu-kodwa, njengewayini, ezi zihlala zilinganiselwe.
Ukutya kweMeditera kugxininisa ekutyeni okutsha, okumibalabala kunye nokulahla izithako ezicutshungulwayo kakhulu. Sithembe, ipleyiti yakho ayisoze yadika. Iindaba ezingcono nangakumbi: nangona 'ukutya' kusegameni, esi sicwangciso siyindlela epheleleyo yokutya exhomekeke kukutya kokwenyani. Awuyi kubala iikhalori okanye i-macronutrients njengoko ubuya kwenza kunye 'nokutya' okuqhelekileyo.
Nazi izizathu ezithathu zokwenza indawo kwipleyiti yakho yokutya kweMeditera.
Inokugcina intliziyo yakho isempilweni
Iresiphi yokuzama: Inkukhu yeMeditera yeQuinoa Isitya
Kwi 2013 isifundo kwi New England Journal of Medicine , abaphandi bafumanisa ukuba abantu abatya ukutya kweMeditera babencinci kakhulu ukuba bahlaselwe yintliziyo, i-stroke okanye esinye isiganeko se-cardiovascular kunabantu abadla ukutya okunamafutha aphantsi. Abathathi-nxaxheba bophononongo abatya ukutya kweMeditera ukongezwa ngeoyile yomnquma okanye isarha samantongomane ingozi yabo yokuba nesifo sentliziyo yehla ngama-30 ekhulwini .
Inokuba neenzuzo zokunciphisa umzimba
Iresiphi yokuzama: Iimbotyi eziMhlophe kunye neSaladi yeVeggie
Kwi funda kwabasetyhini abancinci, abo balandela ngokusondeleyo ukutya kweMeditera babenesalathisi esisezantsi sobunzima bomzimba (BMI) kunye nesinqe esincinci kunye namathanga kunabo babambelela kwisitayile sokutya kancinci. Oku kunokwenzeka ngenxa yokuba ukutya kuphezulu kwi-antioxidants kwaye kunika iipropathi ezityebileyo ezichasayo. Ikwagcwele ifayibha, isondlo esaziwa ngokukugcina uzele.
Inokuxhasa impilo engcono yengqondo
Iresiphi yokuzama: Spiralized Mediterranean Cucumber Salad
A Uphononongo luka-2016 kwizifundo ezili-18 kwi Imida kwiSondlo bafumanisa ukuba ukutya iMeditera kwakudityaniswa nokuncipha okuncinci kwengqondo, ukunciphisa umngcipheko wesifo se-Alzheimer, kunye nenkumbulo engcono kunye nomsebenzi wokulawula. Uphando olongezelelweyo kwijenali I-Neurology wafanisa imiphumo yokutya ukunciphisa iminyaka yobuchopho ngeminyaka emihlanu.
Umgca ongezantsi
Ngawo onke la mawonga, kuyavakala ukuba unokufuna ukuqala ukutya kweMeditera. Apha zi Iindlela ezi-8 zokulandela Ukutya kweMeditera ukukunceda ukuba uqalise kwaye ngeveki yesidlo sasemini saseMeditera ungalungiselela ukutya ngaphantsi kweyure . Ingaba uthatha isigqibo sokwamkela ngokupheleleyo iifilosofi zokutya kweMeditera, okanye ucinga ukuba amancinci, amanyathelo anyukayo angaphezulu kwesantya sakho, yonke into encinci inokukunceda ukuba udle-kwaye uzive-unempilo. Eyona nto imnandi ngokutya ngale ndlela kukuba uqinisekile ukuba uyakufumana uninzi lwezinto ozithandayo ezisafumanekayo kuwe. Okungcono, unyanzelekile ukuba ufumane abaninzi abatsha obathandayo.
