Kodi Zakudya Zaku Mediterranean Zingatipangitse Kukhala Osangalala?

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Kukhala pachilumba chachinsinsi cha Greek mwina sangakhale ambiri mwa ife, koma sizitanthauza kuti sitingadye ngati tili patchuthi ku Mediterranean (osachoka kwathu). Kafukufuku akuwonetsa kuti chakudya cha ku Mediterranean chomwe chimakhala ndi zipatso ndi ndiwo zamasamba zatsopano, mbewu zonse, nyemba, mtedza ndi mbewu, zitsamba ndi zonunkhira, ndi maolivi omwe amaphatikizidwa ndi mkaka, nkhuku, nsomba, ndi vinyo wofiira-sizimangolimbikitsa Thupi labwino, koma zitha kutipangitsanso kukhala achimwemwe. Zakudyazi zanenedwa ndi mabungwe monga American Heart Association, Mayo Clinic, ndi Cleveland Clinic ngati athanzi lamtima, olimbana ndi khansa, matenda a shuga oletsa kudya. Koma kodi zingatithandizenso kusangalala?

Sayansi

Kafukufukuyu akuyerekeza momwe zakudya zochokera ku zakudya zachikhalidwe za ku Mediterranean (makamaka masamba, zipatso, mafuta a azitona, nyemba, nyemba, ndi mtedza) zimakhudzira chikhalidwe chonse poyerekeza ndi zakudya zamakono za Kumadzulo zolemera mu maswiti, soda, ndi zakudya zofulumira. Umboni uli mu pudding (kapena hummus). Ophunzira omwe adadya zipatso zambiri zatsopano, nyama ya maolivi, mtedza, ndi nyemba anali osangalala kwambiri kuposa omwe amadya mchere, soda, ndi chakudya chofulumira. Chosangalatsa ndichakuti, kudya nyama yofiira komanso chakudya chofulumira kumapangitsa amayi kukhala osasangalala, koma zimawoneka kuti sizimakhudza amunawo. Ndizofunikira kudziwa kuti ofufuzawo sanalamulire kudya kwambewu-kaya ndi zoyera, zathunthu, kapena zopanda gluteni-kotero sitikudziwa momwe mtundu kapena kuchuluka kwa mbewu zomwe zimadyedwa zidakhudza zotsatirazi.

Kodi Tingawakhulupirire?

Mwina. Ofufuzawa adalemba anthu pafupifupi 96,000 kuchokera ku tchalitchi cha Adventist kuzungulira United States kuti alembe mafunso ofotokozera momwe amadyera zakudya zina pafupipafupi m'chaka chimodzi. Ophunzira adalembedwa ndikudzaza mafunso pakati pa 2002 ndi 2006-munthu aliyense adadzaza mafunso afupipafupi a chakudya kamodzi kokha. Pafupifupi anthu 20,000 adasankhidwa mwachisawawa kuchokera ku gulu kuti akwaniritse kafukufuku wa Positive and Negative Affect Schedule (PANAS) mu 2006. Pa chiwerengero chimenecho, anthu a 9,255 adabwereranso kafukufukuyu ndipo adaphatikizidwa muzotsatira zomaliza za phunzirolo. Kafukufuku onsewa adadzipangira okha, kotero pali kuthekera kuti mayankho ena anali okondera kapena osawona. Mayankho akuwoneka ngati akuda ndi oyera, koma mfundo izi ndi zovomerezeka bwanji?

Pomwe gulu lowerengera limakhala lokulirapo, limangophatikiza gulu linalake laku America. Maphunzirowa adachokera kuzungulira dziko lonselo, koma ochita kafukufuku sanaphatikizepo anthu azaka zosakwana 35, osuta, osakhala Adventist, ndi aliyense wamtundu wina wakuda kapena wakuda. Zotsatirazi zitha kukhala zosiyana m'maiko ena momwe chakudya chitha kukhala chapamwamba kapena chotsika, kapena m'magulu amitundu kapena achipembedzo okhala ndi moyo wosiyanasiyana. Ngakhale anthu ambiri omwe adatenga nawo gawo, kufooka kwakukulu pakufufuza ndikusowa kwamitundu.

The Takeaway

Mosasamala za omwe ofufuzawo adaphatikiza ndi omwe sanatero, zotsatira zake zikuwonetsa kuti zakudya zimakhudzadi momwe timamvera. Mafuta athanzi omwe amapezeka mu zakudya za ku Mediterranean atha kukhala chinsinsi cha kusangalala. Kusintha kwa milingo ya BNDF, puloteni yomwe imayang'anira magwiridwe antchito ambiri aubongo, imatha kubweretsa zovuta zamaganizidwe monga schizophrenia ndi kukhumudwa. Kafukufuku akuwonetsa kudya zakudya zokhala ndi omega-3 fatty acids zomwe zimapezeka mu nsomba ndi mtedza wina -zingathandize kukhazikika kwa BNDF. Kafukufuku wina adayesa chiphunzitsochi pa anthu ndipo adapeza kuti omwe anali ndi vuto la kuvutika maganizo omwe amatsatira zakudya za ku Mediterranean anali ndi BNDF yapamwamba (omwe alibe mbiri ya kuvutika maganizo sanasinthe m'magulu a BNDF).

Kafukufuku wina akuwonetsa kuti zipatso, ndiwo zamasamba, ndi ndiwo zamasamba zambiri ndizothandizanso m'maganizo. Polyphenols, mankhwala omwe amapezeka mu zakudya zopangidwa ndi mbewu, amatha kusintha kuzindikira kwaubongo. Pakafukufuku wazaka pafupifupi 10, ofufuza adapeza kuti kudya kwambiri zipatso ndi ndiwo zamasamba kumalumikizidwa ndi kutsika kwazovuta zamalingaliro monga kupsinjika maganizo, kupsinjika maganizo, ndi nkhawa.

Phunziro latsopanoli lili ndi malire, koma mosasamala kanthu, zotsatira zake ndi mtsutso wina wabwino m'mbiri yakale ya kafukufuku wolimbikitsa zakudya zolemetsa za zomera. Choncho ganizirani kusiya zinthu zomwe zakonzedwa ndikukwapula masamba amphesa kuti mukhale ndi moyo wathanzi komanso wosangalala. (Osati masamba a mphesa? Yesani chimodzi mwazakudya izi kuti musangalatse!)

Kodi mungayesere zakudya zaku Mediterranean? Tiuzeni kutenga kwanu mu ndemanga pansipa kapena tweet wolemba @SophBreene.

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