Kudya kweMediterranean Kunogona Kutiita Kuti Tifare Here?

Zvemukati

• Ongororo ye

Kugara pachiwi chakavanzika cheGreek kunogona kunge kusiri mumakadhi evazhinji vedu, asi izvi hazvireve kuti hatigone kudya senge tiri pazororo reMediterranean (tisina kubva pamba). Tsvagiridzo inoratidza chikafu cheMediterranean-chinonyanya kusanganisira michero mitsva nemiriwo, zviyo zvese, bhinzi, nzungu uye mhodzi, mahebhu nezvinonhuwira, uye mafuta omuorivhi uye zvinowedzeredzwa neapo neapo nemukaka, huku, hove, uye waini tsvuku- haingosimudzira muviri wakagwinya, asi zvinogona kutiita kuti tifare zvakare. Kudya kwave kuchiitwa nemasangano akaita seAmerican Heart Association, Mayo Clinic, uye Cleveland Clinic sehutano hwemwoyo, kenza-kurwisa, chirwere cheshuga-kudzivirira chirongwa chekudya. Asi inogona zvakare kuwedzera manzwiro edu?

The Science

Chidzidzo ichi chinofananidza kuti chikafu chinobva mukudya kwechinyakare cheMedithera (kunyanya miriwo, michero, mafuta emuorivhi, nyemba, uye nzungu) zvinokanganisa hunhu hwese kana uchienzaniswa nekudya kwemazuva ano kwekuMadokero kunorema mumasiwiti, soda, uye chikafu chinokurumidza. Icho chiratidzo chiri mu pudding (kana iyo hummus). Vatori vechikamu vakadya michero mitsva yakawanda uye mavheji, mafuta emuorivhi, nzungu, uye nyemba vaifara zvikuru kupfuura avo vaidya pasi pazvimedu, soda, uye zvokudya zvinokurumidza. Sezvineiwo, kudya nyama dzvuku uye chikafu chinokurumidza kuisa vakadzi mune zvakaipa, asi zvaisaita senge zvichikanganisa varume. Zvakakosha kucherechedza kuti vatsvakurudzi havana kudzora kushandiswa kwezviyo-zvingave zvichena, zviyo-zvese, kana gluten-isina-saka hatizivi kuti rudzi kana huwandu hwezviyo zvakadyiwa zvakakanganisa sei izvi.

Tinogona Kuvimba Nayo Here?

Pamwe. Vatsvakurudzi vakatsvaga zvidzidzo zve96,000 kubva kuchechi yeAdventist kumativi ose eUnited States kuti vazadze bhuku remibvunzo rinotsanangura kuti vakadya kakawanda sei zvimwe zvokudya mukati megore rimwe. Zvidzidzo zvakanyoreswa uye zvikazadza mibvunzo pakati pa2002 na2006-munhu wega wega akazadza chikafu chemubvunzo wekudya kamwe chete. Vanenge zviuru makumi maviri vevatori vechikamu vakasarudzwa zvisina tsarukano kubva muboka kuti vazadze Positive uye Negative Affect Chirongwa (PANAS) ongororo muna 2006. Pane iyo nhamba, 9,255 vatori vechikamu vakadzorera ongororo uye vakaverengerwa mumhedzisiro yekupedzisira mhinduro. Ongororo dzese dziri mbiri dzakazvizivisa, saka pane mukana wekuti dzimwe mhinduro dzaive dzakarerekera kana kuti dzisiri dzechokwadi. Mhinduro dzinoita sedzakasviba-uye-chena, asi mhedziso idzi ndedzechokwadi sei?

Nepo boka rekudzidza raive rakakura, raingosanganisira boka revanhu vekuAmerica. Zvidzidzo izvi zvakabva kumativi ese enyika, asi vaongorori vakasarudzira vanhu vari pasi pemakore makumi matatu nemashanu, vanosvuta, vasiri maAdventist, uye chero munhu wedzinza risiri revatema kana vachena. Mhedzisiro yacho inogona kuve yakasiyana mune dzimwe nyika uko chikafu chingave chemhando yepamusoro kana chepasi, kana munharaunda dzedzinza kana dzezvitendero zvine mararamiro akasiyana. Zvisinei nehuwandu hukuru hwevanhu vakapinda, kusasimba kukuru kwechidzidzo kushaikwa kwekusiyana.

Iyo Yekutora

Pasinei nekuti vatsvagiri vaisanganisira uye ndiani wavasina, mhedzisiro inoratidza kudya kunokanganisa manzwiro atinoita. Mafuta ane hutano aripo mukudya kweMediterranean anogona kunge ari kiyi yemafaro akanaka. Shanduko dzemazinga eBNDF, puroteni inodzora kushanda kwehuropi kwakawanda, inogona kukonzera kusagadzikana kwepfungwa senge schizophrenia uye depression. Zvidzidzo zvinoratidza kudya chikafu chakapfuma mu omega-3 fatty acids-anowanikwa muhove uye mamwe nzungu-anogona kubatsira kudzikamisa mwero weBNDF. Imwe ongororo yakaedza dzidziso iyi pavanhu uye yakawana kuti vatori vechikamu vane kuora mwoyo vakanamatira kudya kweMediterranean vaive nemazinga akakwirira eBNDF (vatori vechikamu vasina nhoroondo yekuora mwoyo havana kuchinja mumazinga eBNDF).

Zvimwe zvidzidzo zvinoratidza kuti michero mitsva, miriwo, uye yakawanda magidhi zvakanaka kune hutano hwepfungwa, futi. Polyphenols, makomputa anowanikwa muzvikafu-zvinodyiwa-zvinodyiwa, anogona kukanganisa hutano hwekuziva. Muongororo yemakore angangoita 10, vaongorori vakawana kuti kudya kwakawanda kwemichero nemiriwo kwakabatana nekuderera kwekusagadzikana kwepfungwa sekuora mwoyo, kushushikana, uye kufunganya.

Chidzidzo chitsva chine zvimwe zvinogumira, asi zvisinei, mhedzisiro ndeimwe nharo yakanaka munhoroondo refu yetsvagiridzo inotsigira kudya kunorema kwechirimwa. Saka funga kuisa pasi zvinhu zvakagadziriswa uye kurova mamwe mashizha emuzambiringa akaiswa kuti uve nehupenyu hwakanaka, hunofadza. (Kwete mumashizha emuzambiringa? Edza chimwe chezvokudya izvi kuti uwedzere mafungiro ako!)

Ungaedza kudya kweMediterranean here? Tiudze zvaunotora mune zvakataurwa pazasi kana tweet munyori @SophBreene.

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Ongororo ye