Zokupheka zaseSpain zingaba yingxenye ye-Mediterranean Diet enempilo
Sonke sizwile futhi sifunda ngeMiddle Mediterranean Diet , ebonakala sengathi ithandwa kakhulu emaphephandabeni, omagazini kanye nezincwadi zokudla ikakhulukazi. ISpain ingomunye wamazwe angaphezu kwayishumi nambili eMfuleni iMedithera, ejabulela ukukhanya kwelanga. Ngakho-ke, ukudla kwaseSpain kuqukethe izithelo nemifino enhlobonhlobo, okusanhlamvu kanye namantongomane, inhlanzi enkulu yokukhetha e-Atlantic naseMedithera, kanye nenyama ebomvu nengulube.
Nakuba izwe ngalinye laseMedithera linalo ukudla kwalo kanye namasiko ahlukile okudla, kunezici ezijwayelekile ezifanayo kulo lonke elaseMedithera, kuhlanganise naseSpain:
- Izithelo Fresh & Vegetables , isinkwa, amazambane, amantongomane, nobhontshisi kudliwa nsuku zonke ngobuningi.
- Amafutha omnqumo ngumthombo oyinhloko wamafutha, okuyi-fat monounsaturated (ngezinye izikhathi ebizwa ngokuthi "amafutha amahle") futhi akhulisi i-cholesterol yegazi ngendlela efanayo namafutha agcwele amafutha nama-trans.
- Inhlanzi idliwa izikhathi eziningana ngesonto futhi iqukethe amafutha omega-3, ecatshangwa ukunciphisa ingozi yesifo senhliziyo.
- Inyama nezinkukhu kudliwa ngobuncane.
- Iwayini lidla ngokulinganisela.
Izifundo Ngokudla KweMedithera
- I-New England Journal of Medicine yanyathelisa indaba ephathelene nokuthola okuphumelelayo kwabacwaningi baseSpain ekucwaningweni kweminyaka emihlanu kwabahlanganyeli abangu-7 500. Imiphumela yokutadisha ithola idatha eqinile ukusekela ukudla ukudla kwaseMedithera, kuhlanganise namafutha omnqumo namantongomane ukusiza ukuvimbela isifo senhliziyo.
- Enye yamaqiniso athakazelisayo kakhulu mayelana nokudla kwaseMedithera, futhi mhlawumbe isizathu esenza ukuba kube nokukhathalela kakhulu eU.SA ukuthi nakuba ama-40-50% amakholori ekudleni kweMedithera yendabuko evela kumafutha, izifo zesifo senhliziyo futhi umdlavuza eMedithera ungaphansi kwe-USA.
- Muva nje, ukuhlolwa kokudla esiqhingini saseGrisi saseCrete kuye kwavela ezindabeni, ngolwazi oluthe xaxa ngokuphathelene nezigameko eziphansi ze-allergies kanye ne-asthma ezinganeni.
- Ucwaningo oluningi olusanda kushicilelwa izingane ezineminyaka eyisikole eSpain lithole ukuthi zilahla ukudla okudabukisayo kwaseMedithera ngenxa yokudla okulula, iziphuzo eziphuzile, nokudla okusheshayo, okuphezulu kwamafutha namakhalori amaningi, futhi kunciphisa inani lokudla okunomsoco. (Ucwaningo olwanyatheliswa yi-Centro Nacional de Alimentación. I-Agencia Española de Seguridad Alimentaria.
Okuningi mayelana nesidlo saseSpain
Funda kabanzi mayelana nokudla okuyisisekelo saseSpain; izithako ezibalulekile ekudleni kwaseSpain; ukudla kanye namasiko eSpain kanye nezindawo ezihlukahlukene zesifunda eSpain ezihlokweni ezilandelayo:
- Isingeniso sokudla nokupheka eSpanishi
- Ukudla okubalulekile kwekhishi laseSpain
- AmaBanga wamafutha omnqumo waseSpain
- Ukudla kanye namasiko eSpain
- Mayelana neSpain kanye namaCuisines 'ayo - iSpain kanye nezindawo eziyisithupha zokudla
- Izilwane zasolwandle zaseSpain
Funda kabanzi mayelana nokudla kwaseMedithera
Uma ungathanda ukufunda okwengeziwe ngokudla kwaseMedithera, siphakamisa izihloko ezilandelayo:
- Ukudla kwaseMedithera kungavimbela indaba ye-Asthma indaba ephuma kwi-BBC News, kubika imiphumela yokutadisha kokudla kanye nempilo yezingane eKrete.
- Ukudla kwaseMedithera ngenhliziyo ye-Mayo Clinic.com
- Amafutha ne-Cholesterol - Ngaphandle Kokubi, ku-athikili Enhle ku-Harvard School of Public Health