Iyini I-Nordic Diet futhi Ingabe Kufanele Uyizame?

-Delile

• Iyini I-Nordic Diet?
• Ukudla Okufanele Ukudle Futhi Ugweme Ngokudla Kwe-Nordic
• Izinzuzo ze-Nordic Diet
• Nebubi the Nordic Ukudla
• I-Nordic Diet vs. Mediterranean Diet
• Umugqa Ophansi
• Buyekeza kwe-

Omunye unyaka, okunye ukudla… noma kubonakala kunjalo. Eminyakeni yamuva nje, kungenzeka ukuthi ubone ukudla kwe-F-Factor, ukudla kwe-GOLO, nokudla kwe-carnivore kuzungeza - ukusho nje okumbalwa. Futhi uma ugcina amathebhu ezindleleni zakamuva zokudla, kungenzeka ukuthi uzwile ngokudla kwaseNordic, aka ukudla kwaseScandinavia. Ngokusekelwe ekudleni okutholakala (ukuqagele) emazweni aseNordic, uhlelo lokudla luvame ukuqhathaniswa nokudla okudumile kwaseMedithera ngesitayela nezinzuzo. Kodwa kuhlanganisani ukudla kweNordic - futhi kunempilo? Phambili, funda kabanzi mayelana nokudla kwe-Nordic, ngokusho kwezazi zezokudla ezibhalisiwe.

Iyini I-Nordic Diet?

Ukudla okuyiNordic kugxile ekudleni okuphekiwe okwenziwa ngezikhathi ezithile zonyaka, zasendaweni, okunezinto eziphilayo, kanye nokunomsoco okudliwa ngokwesiko esifundeni saseNordic, kusho uValerie Agyeman, RD, umsunguli weFlourish Heights. Lokhu kufaka amazwe amahlanu: iDenmark, iFinland, iNorway, i-Iceland neSweden.

I-Nordic diet yasungulwa ngo-2004 nguClaus Meyer, umpheki kanye nosomabhizinisi wokudla, ngokusho kwesihloko sango-2016 Ijenali ye-Aesthetics & Culture. Kwakususelwa emcabangweni wokwandisa ukudla kwaseNordic (okubhalwe ukuthi "okusha Nordic cuisine" nguMeyer) emhlabeni jikelele - okuthi, uma kubhekwa ukwanda kwamuva nje kokuqashelwa kokudla kwaseNordic, kubonakale kusebenza. (Icala ngephuzu: Ukudla kwaseNordic kuthole indawo yesishiyagalolunye kwabangu-39 Izindaba ze-U.S. & Umbiko WomhlabaUhlu lwezidlo ezihamba phambili zango-2021. Ngaphambilini, belwenze kwaba phezulu ohlwini lokudla okuncomekayo kwezitshalo.) Indlela yokudla ihlose nokubhekana nokwanda kokukhuluphala esifundeni saseNordic ngenkathi kugcizelelwa ukudla okusimeme ukukhiqizwa, ngokusho kwendatshana kaMeyer nozakwabo ku ICambridge University Press. (Okuhlobene: Nansi Indlela Okufanele Udle Ngayo Ukuze Unciphise Umthelela Wakho Emvelweni)

Kepha kungani ukuthandwa okungazelelwe? Kunezizathu ezimbalwa ezingaba khona, kusho isazi sezokudla esibhalisiwe u-Victoria Whittington, R.D. Okokuqala, kunomjikelezo ovamile wokudla kwemfashini. “Kuhlale kunokudla okusha endaweni yesigameko, futhi kuba nzima ukuthi abantu banqume ukuthi yikuphi okubalungele,” kuchaza uWhittington. Lokhu kungase kwenze abantu bagxumele ku-bandwagon noma nini lapho kuvela ukudla okusha. Futhi, "umphakathi ushintsha ukugxila kwawo emikhubeni eqhubekayo ezindaweni eziningi zokuphila, futhi ukudla kwe-Nordic kuhambisana nalelo nani," uyanezela. Ikakhulukazi, isici sokusimama sisukela ekugxileni ekudleni kwasendaweni, okuvamise ukuhambisana nemvelo ngoba akudingekile ukuba bahambe amabanga amade ukuze bafike epuletini lakho. (Okwamanje, okunye okunye ukudla okuthandwayo kukhombisa kuphela ini ukudla kufanele kudliwe, hhayi kuphi zivela.)

Ukudla Okufanele Ukudle Futhi Ugweme Ngokudla Kwe-Nordic

I-ICYMI ngenhla, ukudla okuyiNordic kufaka phakathi ukusimama, ukudla okuphelele ngokwesiko kudliwa, yup, emazweni aseNordic. Futhi ngenkathi kunokuhlukahluka okuthile esifundeni - ngokwesibonelo, abantu base-Iceland naseNorway bavame ukudla izinhlanzi eziningi kunalezo ezikwamanye amazwe aseNordic, ngokusho kokubuyekezwa kwesayensi kwe-2019 - izindlela zokudla ngokuvamile ziyafana.

Ngakho-ke, yini ekumenyu yokudla yaseNordic? Igcizelela okusanhlamvu okuphelele (isb. Ibhali, i-rye, ne-oats), izithelo, imifino, imidumba (aka ubhontshisi nophizi), izinhlanzi ezinamafutha (cabanga nge-salmon ne-herring), ubisi olunamafutha amancane, kanye namafutha we-canola, ngokusho kuka-Agyeman. Ukudla kucebile ikakhulukazi ngamafutha angagcwalisiwe ("amahle"), njenge-omega-3 kanye ne-omega-6 fatty acids, aphuma ngokuyinhloko ezinhlanzini ezinamafutha kanye namafutha e-canola. (Okuhlobene: Umhlahlandlela Ogunyazwe Uchwepheshe Wamafutha Amahle vs. Amafutha Amabi)

Esigabeni sezithelo, amajikijolo abusa kakhulu. Ukudla kuthanda amajikijolo asendaweni yesifunda saseNordic, njengama-strawberries, ama-lingonberries (ama-cranberries asezintabeni), nama-bilberries (ama-blueberries aseYurophu), ngokusho kwendatshana yango-2019 kujenali. Izakhamzimba. Phakathi naleso sikhathi, esigabeni se-veggie, imifino ye-cruciferous nezimpande (isb. iklabishi, izaqathe, amazambane) iphezulu engqondweni, ngokusho kwe-Harvard Health Publishing.

Ukudla kwe-Nordic nakho kudinga amanani alinganiselwe "amaqanda, ushizi, iyogathi, nenyama yegeyimu [efana] nonogwaja, i-pheasant, idada lasendle, inyamazane, [kanye] nenyathi," kusho uWhittington. (ICYDK, inyama yenyamazana yizilwane zasendle nezinyoni, ezijwayele ukuncika kunezilwane ezifuywayo ezifuywayo njengezinkomo noma izingulube, ngokusho kwe-Academy of Nutrition and Dietetics.) Ukudla kufaka ngisho namanani amancane enyama ebomvu (njengenkomo noma inyama yengulube) nokudla okunamafutha agcwele (isib. ibhotela), wengeza uWhittington, ngenkathi ukudla okucutshungulwayo, iziphuzo ezinoshukela, ushukela owengeziwe, nokudla okunosawoti omningi kugwenywa ngangokunokwenzeka.

Izinzuzo ze-Nordic Diet

Njengokudla okusha, ukudla kwaseNordic kusacwaningwa ngabaphenyi. Futhi nakuba kungazange kuhlaziywe njengokudla kwaseMedithera, uhlelo olufanayo lokudla olwaqala ukunakwa ngawo-1950, ucwaningo olwenziwa ngokudla kweNordic kuze kube manje luyathembisa.

Ngokudla kwezitshalo okungumongo wokudla kwe-Nordic, lesi sitayela sokudla singanikeza izinzuzo ezifanayo kuzitayela zokudla ezisekelwe ezitshalweni ezinjenge-vegan kanye nemifino yemifino. Ukudla izitshalo eziningi (nenyama encane) kuhlotshaniswa nengozi ephansi yezimo ezingalapheki, kufaka phakathi isifo senhliziyo, isifo sohlangothi, uhlobo lwesifo sikashukela sohlobo 2, nomdlavuza, ngokusho kwe-American Heart Association. (Okuhlobene: Izinzuzo Zokudla Ezisekelwe Ezitshalweni Wonke Umuntu Okufanele Akwazi)

[ukuthola isithombe kusuka ku-alex / jo kanye nesixhumanisi kusuka ku-ecomm! ]

Izinzuzo zokudla kwenhliziyo-mpilo ziphawuleka ikakhulukazi. Ngokuqondile, ukugxila kwayo ekudleni kwezitshalo - okubhangqwe noshukela omncane ongeziwe, usawoti, namafutha agcwele - kunganciphisa ingozi yomfutho wegazi ophakeme ngokunciphisa ukugcinwa kwamanzi nokuvimbela isifo sokuqina kwemithambo yegazi, ukukhula koqwembe lwemithambo, kusho u-Agyeman. (I-FYI, umfutho wegazi ophakeme uyingozi enkulu yesifo senhliziyo, ngokusho kweCenters for Disease Control and Prevention.) Eqinisweni, le nzuzo yaphawulwa ekubuyekezweni kwesayensi ngo-2016, okwathola ukuthi ukudla okuyiNordic kungasiza ukwehlisa umfutho wegazi ngenxa yokugxila kwayo kumajikijolo. (Amajikijolo acebile ngama-polyphenols, izakhi zezitshalo ezingasiza ekwehliseni umfutho wegazi.) Ucwaningo lwango-2014 luphinde lwathola ukuthi ukudla kwaseNordic kukhuthaza ukwehla kwesisindo kubantu abanokukhuluphala, nakho okusizile ekwehliseni umfutho wegazi.

Ukudla kweNordic nakho kungaphatha i-cholesterol ephezulu, enye into ebangela isifo senhliziyo. "Ukweqiwa okuphezulu kwefayibha yokudla kulolu hlelo lokudla (kusuka izithelo, imifino, nezinhlamvu) kungabopha kuma-molecule we-cholesterol futhi kuvimbele ukuthi kungangeni, kwehlise i-LDL (cholesterol 'embi') kanye namazinga e-cholesterol esegazini," kuchaza Agyeman. Ngaphezu kwalokho, ukudla kuthanda izinhlanzi ezinamafutha, “okuwumthombo omkhulu wama-omega-3 fatty acids,” kuphawula u-Agyeman. I-Omega-3s ingasiza ekwehliseni amazinga akho e-cholesterol kanye ne-triglycerides - uhlobo lwamafutha egazini okuthi, ngokweqile, lukwazi ukujiya izindonga zemithambo yakho futhi lwenyuse ubungozi besifo senhliziyo.

Kepha linda, kukhona okuningi: Ukudla kunganciphisa ukuvuvukala okusezingeni eliphansi noma ukuvuvukala okungapheli. Lokhu kubalulekile ngoba ukuvuvukala kunendima ekuthuthukiseni izifo ezingalapheki, ezinjengesifo sikashukela sohlobo 2 nesifo senhliziyo. Njengoba uWhittington ebonisa, ukudla kwe-Nordic kugcizelela ukudla okulwa nokuvuvukala (cabanga: izithelo nemifino) futhi kukhawule ukudla okudala ukuvuvukala (ukubheka wena, ukudla okucutshungulwayo). Kodwa-ke, isibuyekezo sesayensi sango-2019 siphawula ukuthi kunocwaningo oluncane mayelana nezakhiwo ezilwa nokuvuvukala ze-RN yokudla, ngakho ucwaningo olwengeziwe luyadingeka ukuze kuqinisekiswe amandla eqiniso okudla okulwa nokuvuvukala. (Okuhlobene: Umhlahlandlela Wakho Wohlelo Lokudla Okulwa Nokuvuvukala)

Ngokuqondene nomphumela wayo ekulahlekeni kwesisindo noma ekunakekelweni? Yize ukudla kweNordic kwakudalelwe ukubhekana nokukhuluphala, alukabi khona ucwaningo oluningi olutadisha isixhumanisi. Ucwaningo olutholakalayo, noma kunjalo, lukhombisa izinzuzo ezingaba khona. Isibonelo, ocwaningweni olushiwo ngenhla lwango-2014 lwabantu abanokukhuluphala ngokweqile, labo ababelandela ukudla kwe-Nordic balahlekelwa isisindo ngaphezu kwalabo abalandela "isilinganiso sokudla sase-Danish," esibonakala ngezinhlamvu ezihlungiwe, inyama, ukudla okugayiwe kanye nemifino ene-fiber ephansi. Ucwaningo lwango-2018 luthole imiphumela efanayo, kuphawula ukuthi abantu ababenamathela ekudleni kwaseNordic iminyaka eyisikhombisa bathola ukuzuza okuncane kunalabo abangazange bakuthole. Futhi, ucwaningo olwengeziwe luyadingeka ukuze kuqondwe umphumela wokudla, uma ukhona, ekuncipheni kwesisindo nokugcinwa.

TL; DR - Ukudla kwe-Nordic kungavikela inhliziyo yakho ngokulawula umfutho wegazi ophakeme kanye ne-cholesterol. Kungenzeka futhi ukuthi isekele ukulahleka kwesisindo, inciphise ukuvuvukala, futhi ivimbele uhlobo lwesifo sikashukela sohlobo lwe-2, kepha ucwaningo olwengeziwe luyadingeka.

Ngaphandle kwezinzuzo zayo zezempilo, ukudla kweNordic nakho kunesakhiwo esingavimbeli futhi esivumelana nezimo. Lokhu kusho ukuthi "ungakwazi ukwamukela kalula ezinye izintandokazi zokudla ezifana ne-gluten-free, ezingenalo ubisi, noma i-vegan," kuphawula u-Agyeman. Ukuhumusha: Ngeke kudingeke uqede noma yimaphi amaqembu okudla noma uhambisane nomthetho oqinile uma uzama ukudla okuyiNordic - kokubili uWhittington akubheka njengokubalulekile ekugcineni ukudla "okusimeme" nokuphumelelayo. Sawubona, ukuguquguquka! (Okuhlobene: Kungani Kufanele Uyeke Ukudla Okuvimbela Unomphela)

Nebubi the Nordic Ukudla

Naphezu kohlu lwezinzuzo zezempilo ezingaba khona, ukudla kwe-Nordic (njengazo zonke izinhlobo zokudla) akulona uhlelo lokudla olulingana konke. "Ukulinganiselwa okuyinhloko kwalokhu kudla isikhathi nezindleko," kuchaza u-Agyeman. "Ukudla kwaseNordic kugwema ukudla okucutshunguliwe [ngakho-ke, okuhlanganisiwe], ngakho-ke iningi lokudla nokudla okulula kumele kwenziwe ekhaya." Lokhu kudinga isikhathi esengeziwe nokuzinikela ekulungiseni ukudla, okungase kube nzima kwabanye abantu (ngoba… impilo). Futhi, abanye abantu kungenzeka bangakwazi ukukhokhela noma ukufinyelela izithako eziphilayo, ezitholakala endaweni, okuvame ukubiza kakhulu kunabalingani babo besitolo esikhulu sebhokisi elikhulu. (Phela, lokhu kwakamuva kuvame ukukhiqizwa ngamanani amakhulu ngamapulazi amakhulu, ekugcineni avumele amathegi amanani aphansi.)

Kuphinde kube nodaba lokuthola izithako zendabuko zaseNordic kuye ngesiko lokudla lendawo yangakini. Isibonelo, ukudla kufaka phakathi ukudla okusesilinganisweni kwenyama yegeyimu efana nonogwaja ne-phiasant, kodwa lokhu akuhlali, uma kwenzeka, kutholakala e-Whole Foods eseduze nawe. Futhi uma ungahlali eScandinavia, isici sokusimama kokudla ukudla okutholwe endaweni siba yize futhi siyize. Cabanga: Uma unama-lingonberries agibela ngaphakathi evela echibini lonke - noma ngisho ne-elk evela ezifundazweni ezweni lonke (hheyi, Colorado) - awuyenzi imvelo ngokuthanda. Kodwa usengakwazi ukukhipha ikhasi encwadini yokudla ye-Nordic futhi ubeke phambili ukusimama ngokushintshanisa ukudla can thola okusha futhi okuseduze - noma ngabe empeleni akuyona ingxenye yokudla kwaseNordic. (Okuhlobene: Ungayigcina Kanjani Imikhiqizo Emisha Ngakho-ke Ihlala Isikhathi Eside futhi Ihlala Ngokusha)

Ngakho-ke, ungase ungakwazi ukulandela ukudla ku-tee, kodwa usazokwazi ukuvuna izinzuzo. Khumbula, "ukudla kwaseNordic kugxile kokudla okusimeme, okuphelele futhi kunqande ukudla okusetshenzwe kakhulu," kusho uWhittington. "Ngisho noma ungeke ukwazi ukufaka okunye ukudla ngenxa yokungabi khona, ukudla ukudla okuphezulu okusha, ukudla okuphelele kungaholela ezinzuzweni ezibalulekile zezempilo noma kunjalo."

I-Nordic Diet vs. Mediterranean Diet

"Ngokufana okuningi kunomehluko," ngokwendatshana yango-2021, ukudla kwase-Nordic naseMedithera kuvame ukuqhathaniswa nokukodwa. Ngempela, ngokuya ngokudla, empeleni awukho umehluko omkhulu, kusho u-Agyeman. "Ukudla kwaseNordic kufana kakhulu nokudla kwaseMedithera, indlela yokudla esuselwa ezitshalweni egxile ekudleni kwendabuko nezindlela zokupheka zaseGrisi, e-Italy nakwamanye amazwe aseMedithera," kuchaza yena. Njengokudla kwaseNordic, ukudla kwaseMedithera kugqamisa ukudla okususelwa ezitshalweni ngokugcizelela izithelo, imifino, okusanhlamvu okuphelele, amantongomane nemidumba, ngokusho kwe-AHA. Kubandakanya nezinhlanzi ezinamafutha nobisi olunamafutha amancane ngenkathi kuncishiswa amaswidi, ushukela ongeziwe, nokudla okuphekwe kakhulu.

Umehluko omkhulu phakathi kwezinhlelo ezimbili zokudla ukuthi ukudla kwaseMedithera kuthanda amafutha omnqumo, kuyilapho ukudla kwe-Nordic kuthanda amafutha e-canola (rapeseed), ngokusho kuka-Agyeman. "Womabili la mafutha agxile ezitshalweni futhi aqukethe inani eliphezulu lama-omega-3 fatty acids," kusho amafutha anenhliziyo elwa nokuvuvukala, kuchaza uWhittington. Kepha nakhu ukubamba: Ngaphandle kokuqukethwe okunamafutha amaningi omega-3, uwoyela we-canola unakho Okuningi i-omega-6 fatty acids kune-omega-3s, ngokusho kwendatshana ka-2018. I-Omega-6s nayo inenzuzo enhliziyweni, kodwa isilinganiso se-omega-6s ne-omega-3s yilokho okubalulekile. Isilinganiso esiphakeme se-omega-6 kuya ku-omega-3 singakhuphula ukuvuvukala, kuyilapho isilinganiso se-omega-3 kuya ku-omega-6 sinciphisa, ngokusho kwendatshana ka-2018. (Bheka okwengeziwe: Konke Odinga Ukukwazi Nge-Omega-3s kanye ne-Omega-6s)

Ngabe lokho kusho ukuthi i-omega-6 fat - ne-canola oil - yizindaba ezimbi? Akunjalo. Kwehla ekugcineni ibhalansi efanele yamafutha acid, ngokusho kweIcahn School of Medicine eNtabeni iSinayi. Lokhu kusho ukuthi uwoyela we-canola unendawo ekudleni okunempilo, isikhathi eside konke okunye ukudla kwakho kunikeza ukuphakelwa okunomusa kwama-omega-3 fatty acids ekudleni okunjengezinhlanzi ezinamafutha (isb. I-salmon, i-tuna).

Mayelana nezinzuzo, abacwaningi basafunda ukuthi ukudla kwe-Nordic kuhlangana kanjani nokudla kwaseMedithera. Ukubuyekezwa kwesayensi yango-2021 kuphawula ukuthi ukudla kwe-Nordic kungaba yinzuzo enhliziyweni njengokudla kwaseMedithera, kodwa ucwaningo olwengeziwe luyadingeka. Kuze kube yileso sikhathi, ukudla kwaseMedithera okwamanje kuphethe isihloko njengenye yezindlela zokudla ezihamba phambili zempilo yenhliziyo, ngokusho kwe-AHA.

Umugqa Ophansi

Ukudla kwaseNordic kuhlanganisa imihlahlandlela yenqubo yokudla enempilo nenempilo, kusho u-Agyeman. "[Kuyindlela] enhle yokufaka izithelo, imifino, okusanhlamvu okuphelele, inhlanzi, namafutha anempilo osukwini lwakho. Ukungasayiphathi, kuyindlela enhle yokufunda ngesiko laseNordic," uyanezela.

Lokho kusho, kungasiza ukufinyelela ekudleni kweNordic njengesango lokudla okunempilo, kunokuba uhlelo lokudla olunqunyiwe. Phela, ukudla izitshalo eziningi nokudla okugayiwe kancane akugcini nje ekudleni kweNordic; kuyisici sokudla okunempilo ngokuvamile. Kungumqondo omuhle futhi ukuxoxa nedokodo lakho noma isazi sokudla osibhalisile ngaphambi kokuzama noma yikuphi ukudla okusha, kufaka phakathi indlela yokudla yaseNordic.

Buyekeza kwe-