Chii chinonzi Nordic Diet uye Unofanira Kuchiedza?

Zvemukati

• Chii chinonzi chikafu cheNordic?
• Kudya Kudya uye Kudzivirira pane yeNordic Kudya
• Zvakanakira zveNordic Kudya
• Cons of iyo Nordic Kudya
• Nordic Diet vs. Mediterranean Diet
• Icho Chinokosha
• Ongororo ye

Rimwe gore, kumwe kudya… kana zvakadaro zvinoita. Mumakore achangopfuura, iwe ungangove waona iyo F-Factor chikafu, iyo GOLO dhayeti, uye iyo carnivore chikafu chinotenderera - kungodaidza mashoma. Uye kana iwe ukachengeta tabo pane izvo zvazvino dhayeti mafambiro, mhedzisiro wakambonzwa nezveNordic chikafu, aka iyo yekuScandinavia chikafu. Kubva pane zvekudya zvinowanikwa mu (iwe wakazvifungidzira) Nyika dzeNordic, chirongwa chekudya chinowanzofananidzwa nekudya kwakakurumbira kweMediterranean mumutauro uye mabhenefiti. Asi chikafu cheNordic chinosanganisirei - uye chine hutano here? Mberi, dzidza zvakawanda nezve iyo Nordic chikafu, sekureva kune vakanyoreswa vezvekudya.

Chii chinonzi chikafu cheNordic?

Kudya kweNordic kunotarisa pane zvemwaka, zvemuno, zvehupenyu, uye zvine mutsigo-zvakasvinwa zvekudya zvese zvinowanzo kudyiwa mudunhu reNordic, anodaro Valerie Agyeman, RD, muvambi weFlourish Heights. Izvi zvinosanganisira nyika shanu: Denmark, Finland, Norway, Iceland, neSweden.

Chikafu cheNordic chakagadzirwa muna 2004 naClaus Meyer, chef uye muzvinabhizimusi wechikafu, maererano nechinyorwa cha2016 mu. Zvinyorwa zveAesthetics & Tsika. Yakanga yakavakirwa papfungwa yekukurudzira chikafu cheNordic cuisine (yakanyorwa kuti "New Nordic cuisine" naMeyer) kutenderera pasirese - izvo, zvichitarisa kukwira kuchangobva kuitika mukucherechedzwa kwechikafu cheNordic, zvinoita kunge kwakashanda. (Nyaya yenyaya: Kudya kweNordic kwakatora nzvimbo yepfumbamwe kubva pa39 mukati U.S. News & World Report's list of the best diets for 2021. Kare, yakange yangosvika pamusoro pezvinyorwa zvakanakisa zvemiti-based diets list.) Madyiro anovavarirawo kugadzirisa kuwanda kwekufutisa mudunhu reNordic uku uchisimbisa chikafu chinogara chiripo. kugadzirwa, maererano nechinyorwa chakaitwa naMeyer nevamwe vake mu Cambridge University Press. (Yakabatana: Aya Ndiwo Maitiro Aunofanira Kudya Kuti Kuderedze Yako Impact Impact)

Asi nei kushamisika kwakakurumidza? Pane zvikonzero zvakati wandei zvinogoneka, anodaro nyanzvi yezvekudya akanyoreswa Victoria Whittington, RD Kune kutanga, kune kutenderera kwakajairwa kwekudya kwefadhi. "Panogara paine chikafu chitsva pachiitiko, uye zvakaoma kuti vanhu vasarudze kuti ndechipi chakakodzera kwavari," anotsanangura Whittington. Izvi zvinogona kukurudzira vanhu kuti vasvetuke pane iyo bandwagon chero nguva chikafu chitsva chabuda. Zvakare, "nzanga iri kushandura tarisiro yayo kune mamwe maitiro akasimba munzvimbo zhinji dzehupenyu, uye chikafu cheNordic chinowirirana nehukoshi ihwohwo," anowedzera. Kunyanya, kuenderera kwakasimba kunobva mukutarisa kune zvekudya zvemuno, izvo zvinowanzo kuve zvine hushamwari nekuti ivo havafanirwe kufamba nzendo refu kuti vasvike kune yako ndiro. (Zvichakadaro, zvimwe zvakawanda zvekudya zvemafashoni zvinoratidza chete chii chikafu chinofanira kudyiwa, kwete kupi vanobva.)

Kudya Kudya uye Kudzivirira pane yeNordic Kudya

ICYMI pamusoro, chikafu cheNordic chinosanganisira chisingagumi, chikafu chizere chinodyiwa mukati, yup, nyika dzeNordic. Uye kunyangwe paine musiyano mukati medunhu - semuenzaniso, vanhu muIceland neNorway vanowanzodya hove zhinji kupfuura idzo dziri kune dzimwe nyika dzeNordic, maererano neongororo yesainzi ya2019 - maitiro ekudya anowanzofanana.

Saka, chii chiri paNordic menyu yekudya? Inosimbisa tsanga dzese (semuenzaniso, bhari, rye, uye oats), michero, miriwo, nyemba (aka bhinzi nemapizi), hove dzakakora (funga: saumoni nehering), mukaka une mafuta mashoma, uye mafuta ecanola, sekureva kwaAgyeman. Kudya kwacho kwakanyanya kupfuma mumafuta asina kunyoroveswa ("akanaka"), senge omega-3 uye omega-6 fatty acids, ayo anonyanya kubva kuhove ine mafuta uye oiri yeCanola. (Yakabatana: Iyo Nyanzvi-Yakatenderwa Gwara kune Akanaka Mafuta vs. Akaipa Mafuta)

Muchikamu chemichero, michero inotonga zvakanyanya. Kudya uku kunofarira mabriji ari enharaunda yeNordic, senge sitirobheri, lingonberries (aka makomo macranberries), uye mabhiribheri (aka European blueberries), sekureva kwechinyorwa cha2019 mumagazini Nutrients. Zvichakadaro, muchikamu cheveggie, cruciferous uye midzi miriwo (semuenzaniso kabichi, karoti, mbatatisi) zviri pamusoro pepfungwa, sekureva kweHarvard Health Publishing.

Chikafu cheNordic chinodawo kuti pave nemwero "mazai, chizi, yogati, uye nyama yemhuka [yakadai] tsuro, pheasant, dhadha remusango, mhuka yemhuka, [uye] bison," anodaro Whittington. (ICYDK, nyama yemhuka mhuka dzesango neshiri, idzo dzinowanzoonda kupfuura mhuka dzekurima dzakadai semombe kana nguruve, sekureva kweAcademy yeNutrition uye Dietetics. nyama yenguruve) nechikafu chakakwira mumafuta akazara (semuenzaniso ruomba), anowedzera Whittington, nepo zvikafu zvakagayiwa, zvinwiwa zvine shuga, shuga yakawedzerwa, uye chikafu chine munyu wakawanda zvinodziviswa sezvinobvira.

Zvakanakira zveNordic Kudya

Sekudya kwakatsva, kudya kweNordic kuchiri kuongororwa nevatsvakurudzi. Uye kunyange isati yaongororwa zvakanyanya sekudya kweMediterranean, chirongwa chakafanana chekudya chakatanga kutariswa muma1950, tsvagiridzo yakaitwa pakudya kweNordic kusvika parizvino iri kuvimbisa.

Nezvirimwa zvekudya pamucheto wekudya kweNordic, iyi yekudyira masitayera inogona kupa mabhenefiti akafanana kune anodyara-akavakirwa masitayera ekudya senge vegan uye miriwo kudya. Kudya zvimwe zvirimwa (uye nyama shoma) kunoenderana nenjodzi yakaderera yezvirwere zvisingaperi, zvinosanganisira chirwere chemwoyo, sitiroko, rudzi rwechipiri chirwere cheshuga, uye gomarara, sekureva kweAmerican Heart Association. (Zvakaenderana: Iyo Yekudyara-Yakavakirwa Diet Inobatsira Munhu wese Anofanira Kuziva)

[kutora mufananidzo kubva alex/jo uye chinongedzo kubva ecomm! ]

Kudya kwemoyo-hutano mabhenefiti anonyanya kucherechedzwa. Kunyanya, kutarisa kwaro pazvokudya zvezvirimwa - zvakabatanidzwa neshuga shoma yakawedzerwa, munyu, uye mafuta akazara - zvinogona kuderedza dambudziko rekukwira kweropa nekuderedza kuchengetwa kwemvura nekudzivirira atherosclerosis, kukura kweplaque mutsinga, anodaro Agyeman. (FYI, kuwedzerwa kweropa ndiyo njodzi huru yechirwere chemoyo, sekureva kweCenters for Disease Control and Prevention.) Muchokwadi, bhenefiti iyi yakaonekwa mune ongororo yesainzi ya2016, iyo yakaona kuti kudya kweNordic kunogona kubatsira kudzikisa BP. nekuda kwekutarisisa kwayo pama berries. (Berries akapfuma mumapolyphenols, zvinomera zvemiti zvinogona kubatsira kudzikisa kukwira kweropa.) Chidzidzo cha2014 chakawana zvakare kuti chikafu cheNordic chakasimudzira kuonda muvanhu vane kufutisa, izvo zvakazobatsira kudzikisa BP.

Kudya kweNordic kunogonawo kubata yakakwira cholesterol, imwe njodzi yechirwere chemoyo. "Madhasi epamusoro emafuta ekudya muchirongwa ichi chekudya (kubva mumichero, miriwo, uye zviyo) anogona kusunga kumamorekuru echolesterol uye kudzivirira kuti asabatwa, achidzikisa LDL ('yakaipa' cholesterol) uye huwandu hwecholesterol muropa," anotsanangura kudaro. Agyeman. Zvakare, chikafu chinofarira hove dzakakora, inova "sosi huru ye omega-3 fatty acids," anodaro Agyeman. Omega-3s inogona kubatsira kuderedza mazinga ako echolesterol uye triglycerides - rudzi rwemafuta muropa iro, kudarika, rinogona kukora madziro etsinga dzako uye kuwedzera njodzi yako yechirwere chemoyo.

Asi mira, pane zvimwe: Chikafu chinogona kudzora yakaderera-giredhi kuzvimba kana kusingaperi kuzvimba. Izvi zvakakosha nekuti kuzvimba kunobata basa mukukura kwezvirwere zvisingaperi, senge Type 2 chirwere cheshuga uye chirwere chemoyo. Sekutaura kwaWhittington, chikafu cheNordic chinosimbisa chikafu chinopesana nekuzvimba (funga: michero nemiriwo) uye chinogumira chikafu chinokonzera kuzvimba (kukutarisa, chikafu chakagadzirwa). Nekudaro, 2019 yekuongorora kwesainzi inocherekedza kuti pane kutsvagisa kushoma pane iyo inorwisa-kupisa zvivakwa zveRN, saka zvimwe zvidzidzo zvinodiwa kuti usimbise kudya kwechokwadi kurwisa-kuzvimba kugona. (Yakabatana: Yako Nongedzo kune iyo Anti-Inopisa Diet Chirongwa)

Kana zviri zvazvinoita pakurasikirwa nehuremu kana kuchengetedza? Kunyangwe chikafu cheNordic chaive chakagadzirwa kuti chigadzirise kufutisa, hapasati pava nekutsvagurudzwa kwakawanda kwekudzidza iyi link. Tsvagurudzo iripo, zvisinei, inoratidza zvingabatsire. Semuenzaniso, mune yambotaurwa 2014 yekuongorora vanhu vane kufutisa, avo vakatevera chikafu cheNordic vakarasikirwa huremu hwakawanda kupfuura avo vaitevera "avhareji yekuDenmark chikafu," iyo inozivikanwa neyakagadziriswa zviyo, nyama, zvakagadziriswa chikafu, uye yakaderera-fiber miriwo. Chidzidzo che2018 chakawana zvakafanana mhedzisiro, tichicherekedza kuti vanhu vanoomerera kuchikafu cheNordic kwemakore manomwe vakawana huremu hushoma pane avo vasina. Zvekare, kumwe kutsvagurudza kunodiwa kuti unzwisise zvinoitika pakudya, kana zviripo, pahuremu nekuchengetedza.

TL; DR - Kudya kweNordic kunogona kuchengetedza moyo wako nekugadzirisa kukwira kweropa uye cholesterol. Inogona zvakare kunge inogona kutsigira kuonda, kudzikisira kuzvimba, uye kudzivirira mhando 2 chirwere cheshuga, asi kumwe kutsvagurudza kunokosha.

Kunze kwebatsiro rayo rehutano, chikafu cheNordic zvakare chine chisina-kudzvinyirira uye chinogadziriswa chimiro. Izvi zvinoreva kuti "iwe unogona nyore kugamuchira zvimwe zvinodyiwa zvaunofarira zvakaita seguten-isina, isina mukaka, kana vegan," anodaro Agyeman. Dudziro: Hauzodi kuti ubvise chero akanangana nemapoka ezvikafu kana kutevedzera dhijitari yakasimba paunenge uchiedza chikafu cheNordic - zvese izvo izvo Whittington anozviona sezvakakosha kuchengetedza chikafu "chinogara chiripo" uye chinobudirira. Mhoro, chinja! (Yakabatana: Nei Uchifanira Kurega Kudya Kunodzivirira Kamwe uye Kwese)

Cons of iyo Nordic Kudya

Zvisinei nerondedzero yezvingango batsira hutano, iyo Nordic chikafu (sekudya kwese) haisi imwe saizi-inokodzera-yese chirongwa chekudya. "Kukanganisa kukuru kwechikafu ichi inguva nemutengo," anotsanangura Agyeman. "Kudya kweNordic kunodzivirira kugadzirwa [uye nekudaro, kwakapakirwa] chikafu, saka ruzhinji rwekudya uye tudyo tudiki zvinofanirwa kugadzirwa kumba." Izvi zvinoda nguva yakawanda uye kuzvipira kugadzira chikafu, izvo zvinogona kunetsa kune vamwe vanhu (nekuti ... hupenyu). Uyezve, vamwe vanhu vangangotadza kuwana kana kuwana organic, zvigadzirwa zvemunyika zvakasungwa, izvo zvinowanzo kuve zvinodhura kupfuura avo vakuru-mabhokisi epamashopu. (Mushure mezvose, iyo yekupedzisira inogadzirwa muhuwandu hukuru nemapurazi akakura, pakupedzisira achibvumira ma tag emitengo yakaderera.)

Kune zvakare nyaya yekutsvaga imwe yechinyakare yeNordic zvigadzirwa zvinoenderana neyako yekudya tsika. Semuenzaniso, chikafu ichi chinosanganisira kudya zvine mwero nyama yemutambo senge tsuro uye pheasant, asi izvi hazviwanzo, kana zvamboitika, zvakachengetwa kuWese Chikafu chiri pedyo. Uye kana usiri kugara muScandinavia, chimiro chekusimudzira chekudya chikafu chemuno chakachekwa chinova chisina basa uye chisina basa. Funga: Kana uine lingonberries inobhururuka ichibva mhiri kwedziva - kana kunyange elk kubva kumatunhu munyika yose (hey, Colorado) - hausi kunyatsoita zvakatipoteredza. Asi iwe unogona kutora peji kubva mubhuku reNordic rekudya uye woisa pekutanga kusimudzira nekuchinjisa muzvikafu zvaunazvo unokwanisa tora nyowani uye padyo - kunyangwe zvisiri zvehunyanzvi chikamu cheNordic cuisine. (Yakabatana: Maitiro Ekuchengetera Nyowani Zvigadzirwa Saka Inogara Kwakareba uye Inogara Nyowani)

Nekudaro, iwe unogona kusakwanisa kutevedzera dhayeti kune tee, asi iwe unenge uchiri kukwanisa kukohwa zvakanakira. Rangarira, "chikafu cheNordic chinotarisa pane zvakagadzikana, chikafu chakazara uye miganhu chikafu chinowedzera kugadziriswa," anodaro Whittington. "Kunyangwe iwe usingakwanise kusanganisira zvimwe zvekudya nekuda kwekushomeka kwekuwanikwa, kudya chikafu chakakwira mune nyowani, chikafu chese chinogona kutungamira kune akakosha hutano mabhenefiti zvakadaro."

Nordic Diet vs. Mediterranean Diet

Ne "kufanana kwakawanda pane kusiyana," maererano nechinyorwa cha2021, kudya kweNordic neMediterranean kunowanzo kuenzaniswa kune imwe. Chokwadi, maererano nezvechikafu, pane musiyano mukuru, anodaro Agyeman. "Kudya kweNordic kwakafanana nekudya kweMediterranean, nzira yekudyara-inotarisa pazvikafu zvechivanhu uye nzira dzekubika dzeGreek, Italy nedzimwe nyika dzeMediterranean," anotsanangura. Kufanana nechikafu cheNordic, chikafu cheMediterranean chinosimbisa kudya-kudyiwa nekusimbisa michero, miriwo, zviyo zvese, nzungu, uye bhinzi, maererano neAHA. Inosanganisirawo hove dzine mafuta uye mukaka wakaderera-mafuta uchideredza masiwiti, shuga yakawedzerwa, uye chikafu chakagadzirwa zvakanyanya.

Musiyano mukuru pakati pezvirongwa zviviri zvekudya ndezvekuti chikafu cheMediterranean chinoda mafuta omuorivhi, nepo chikafu cheNordic chichifarira canola (rapeseed) mafuta, sekureva kwaAgyeman. "Oiri ese ari maviri anodyara uye ane huwandu hwakawanda hwe omega-3 fatty acids," aka ane moyo-ushamwari unorwisa-kupisa mafuta, anotsanangura Whittington. Asi heino kubata: Kunyangwe yakakwira omega-3 mafuta emukati, canola mafuta ane zvimwe omega-6 fatty acids kupfuura omega-3s, zvinoenderana nechinyorwa cha2018. Omega-6s inobatsirawo kumoyo, asi chiyero che omega-6s kune omega-3s ndicho chakakosha. Yakakwira omega-6 kune omega-3 ratio inogona kuwedzera kuzvimba, nepo yakakwira omega-3 kune omega-6 chiyero ichiideredza, sekureva kwechinyorwa cha2018. (Ona zvimwe: Zvese zvaunoda Kuti Uzive Nezve Omega-3s uye Omega-6s)

Izvi zvinoreva here kuti omega-6 mafuta - uye mafuta ecanola - inhau dzakaipa? Kwete hazvo. Zvinosvika pakuchengetedza chiyero chakanaka chemafuta acids, maererano neIcahn Chikoro cheMishonga paGomo reSinai. Izvi zvinoreva kuti mafuta ecanola ane nzvimbo mukudya kunovaka muviri, saka kwenguva yakareba chikafu chako chinopa huwandu hwakawanda hweomega-3 fatty acids kubva mukudya sehove dzine mafuta (semuenzaniso, salmon, tuna).

Panyaya yemabhenefiti, vaongorori vachiri kudzidza kuti iyo Nordic diet inomira sei pakatarisana neMedithera chikafu. Ongororo ye2021 yesainzi inotaura kuti kudya kweNordic kunogona kubatsirawo moyo sekudya kweMediterranean, asi kumwe kutsvagurudza kunodiwa. Kusvika panguva iyoyo, chikafu cheMediterranean parizvino chine zita seimwe yezvakanakisa zvekudya kwemoyo, maererano neAHA.

Icho Chinokosha

Chikafu cheNordic chinosanganisira nhungamiro yemaitiro akanaka uye akadzikama ekudya, anodaro Agyeman. .

Izvo zvakati, zvinogona kubatsira kuswedera kuchikafu cheNordic segedhi rekudya zvine hutano, pane kurongedza chirongwa chekudya. Mushure mezvose, kudya zvirimwa zvakawanda uye chikafu chisina kugadzirwa hachisi chega kuchikafu cheNordic; chinhu chinowanikwa mukudya zvine hutano. Ipfungwa yakanaka zvakare kutaura nachiremba wako kana chiremba wezvekudya akanyoreswa usati waedza chero chikafu chitsva, kusanganisira chikafu cheNordic.

Ongororo ye