Phunziro Latsopano: Zakudya Zaku Mediterranean Zimachepetsa Kuopsa Kwa Matenda a Mtima, Komanso Maphikidwe Othandizira Amtima Atatu

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Tsopano pali zifukwa zowonjezereka zoperekera zakudya za Mediterranean kuyesa. Kafukufuku watsopano wachi Greek akuwonetsa kuti zakudya za ku Mediterranean zimathandizira kukonza zinthu zingapo zoopsa zomwe zimakhudzana ndi matenda a shuga, kunenepa kwambiri komanso matenda amtima. Kafukufuku watsopanoyu, yemwe adasindikizidwa Lolemba ndi Journal of the American College of Cardiology, adapeza kuti zakudya zaku Mediterranean zitha kupindulitsa pazinthu zisanu za matenda omwe amapezeka kale omwe amatchedwa metabolic syndrome - kwenikweni, chakudyacho chimakhala chothandiza kwambiri yokhudzana ndi kuchepa kwa 31 peresenti pachiwopsezo chokhala ndi matendawa.

Ngati simukutsata zakudya za ku Mediterranean pakadali pano, Amy Hendel, wothandizira zaumoyo komanso wolemba 4 Habits of Healthy Families, akuwonetsa izi kuti ziyambe:

• Dzazani mtedza womwe uli ndi mafuta opatsa thanzi. Kang'ono kakang'ono ndi kukula kwakukulu kwa zokhwasula-khwasula kapena kuwawaza pa saladi

• Pitani ku greek ndipo muphatikize yogati wamafuta ochepa kapena wopanda mafuta wonenepa. Tayani zipatso pamwamba kuti mumve zokhwasula-khwasula

• Pitani kukawedza ndikusankha nsomba zamafuta otsika kwambiri ngati salimoni ndi sardini. Kusintha chakudya cha nyama ndi nsomba kumachepetsa kwambiri mafuta odzaza ndi kutsekeka kwa mtima m'zakudya zanu.

Muthanso kuyesa maphikidwe athanzi a Mediterranean ochokera ku Shape.com.

Zakudya Zamchere Zamchere Zamchere ndi Nkhuku Zamchere

Yesani saladi wokoma waku Mediterranean uyu kuti mulimbikitse mtima wanu

Amatumikira: 4

Nthawi Yokonzekera: Mphindi 20 okwana nthawi

Nthawi Yophika: Mphindi 20 nthawi yonse

Pezani Chinsinsi

Saladi ya Mediterranean White Bean

Tetezani mtima wanu ndi mbali iyi, yokhala ndi omega-3 fatty acids

Katumikira: 10

Nthawi Yokonzekera: Mphindi 5 yathunthu

Nthawi Yophika: 5 mphindi yathunthu

Pezani Chinsinsi

Mediterranean Herb Shrimp yokhala ndi Penne

Chakudya chodyera cha pasitala chimodzi chimakhala changwiro

Amatumikira: 6

Nthawi Yokonzekera: Mphindi 10

Nthawi Yophika: Mphindi 15

Pezani Chinsinsi

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