Ukudla kwaseMedithera

Ukudla kwesitayela saseMedithera kunezinyama nama-carbohydrate ambalwa kunokudla okujwayelekile kwaseMelika. Ibuye ibe nokudla okwengeziwe okususelwa ezitshalweni kanye namafutha e-monounsaturated (good). Abantu abahlala e-Italy, eSpain, nakwamanye amazwe esifundeni saseMedithera badle ngale ndlela amakhulu eminyaka.

Ukulandela ukudla kweMedithera kungaholela kushukela ozinzile wegazi, i-cholesterol ephansi kanye ne-triglycerides, kanye nengozi ephansi yesifo senhliziyo nezinye izinkinga zempilo.

Ukudla kweMedithera kusekelwe ku:

• Ukudla okutshalwa ezitshalweni, nenani elincane nje lenyama nenkukhu
• Ukuphakelwa okuningi kokusanhlamvu okuphelele, izithelo nemifino, amantongomane, kanye nemidumba
• Ukudla okuqukethe ngokwemvelo inani eliphezulu le-fiber
• Inala yezinhlanzi nezinye izilwane zasolwandle
• Amafutha omnqumo njengomthombo oyinhloko wamafutha wokulungiselela ukudla. Amafutha omnqumo amafutha anempilo, anama-monounsaturated
• Ukudla okulungiselelwe futhi okunongwe kalula, ngaphandle kososo kanye nama-gravies

Ukudla okudliwa ngamanani amancane noma cha ekudleni kwaseMedithera kufaka:

• Inyama ebomvu
• Amaswidi namanye ama-dessert
• Amaqanda
• Ibhotela

Kungaba nokukhathazeka kwezempilo ngale ndlela yokudla kwabanye abantu, kufaka phakathi:

• Ungathola isisindo ngokudla amafutha emafutheni omnqumo namantongomane.
• Ungaba namazinga aphansi ensimbi. Uma ukhetha ukulandela ukudla kwaseMedithera, qiniseka ukuthi udla okunye ukudla okunothe kwensimbi noma ku-vitamin C, okusiza umzimba wakho ukuthi uthathe insimbi.
• Ungaba nokulahleka kwe-calcium ngokudla imikhiqizo yobisi embalwa. Buza umhlinzeki wakho wezokunakekelwa kwezempilo uma kufanele uthathe isithasiselo se-calcium.
• Iwayini liyingxenye ejwayelekile yesitayela sokudla saseMedithera kepha abanye abantu akufanele baphuze utshwala. Gwema iwayini uma ujwayele ukusebenzisa kabi utshwala, ukhulelwe, usengozini yomdlavuza webele, noma unezinye izimo utshwala obungezenza zibe zimbi kakhulu.

U-Eckel RH, uJakicic JM, u-Ard JD, et al. Umhlahlandlela we-2013 AHA / ACC ekuphathweni kwendlela yokuphila ukunciphisa ubungozi benhliziyo: umbiko we-American College of Cardiology / American Heart Association Task Force ngemihlahlandlela yokusebenza. UJ Am Coll Cardiol. 2014; 63 (25 Pt B): 2960-2984. I-PMID: 24239922 pubmed.ncbi.nlm.nih.gov/24239922/.

Ukungenelela kukaPrescott E. Lifestyle. Ku: de Lemos JA, Omland T, abahleli. Izifo Ezingamahlalakhona EzingamaCoronary: Umngane Wesifo Senhliziyo SaseBraunwald. IPhiladelphia, PA: Elsevier; 2018: isahluko 18.

UThompson M, uNoel MB. Ukudla okunomsoco nomuthi womndeni. Ku: Rakel RE, Rakel DP, ama-eds. Incwadi Yezokwelapha Yomndeni. Umhlaka 9. IPhiladelphia, PA: Elsevier; 2016: isahluko 37.

UVictor RG, Libby P.Ukuphakama komfutho wegazi ophezulu: ukuphathwa. Ku: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, ama-eds. Isifo Senhliziyo SikaBraunwald: Incwadi Yemithi Yezinhliziyo Nemithambo. Umhla ka-11. IPhiladelphia, PA: Elsevier; 2019: isahluko 47.

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• Ukushaywa unhlangothi - ukukhishwa

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