Kodi Zakudya Zaku Nordic Ndi Zotani Ndipo Muyenera Kuyesera?

Zamkati

• Kodi Zakudya Zaku Nordic Ndi Chiyani?
• Zakudya Zoyenera Kudya Ndi Kupewa Pazakudya Zachi Nordic
• Ubwino wa Zakudya za Nordic
• Kuipa kwa Zakudya za Nordic
• Zakudya za Nordic vs. Mediterranean Diet
• Mfundo Yofunika Kwambiri
• Onaninso za

Chaka china, chakudya china… kapena zikuwoneka. M'zaka zaposachedwa, mwawonapo zakudya za F-Factor, zakudya za GOLO, ndi zakudya za carnivore zikuyenda - kungotchula zochepa chabe. Ndipo ngati mungayang'ane pazakudya zaposachedwa, mwina mwamvapo za zakudya za Nordic, aka zakudya zaku Scandinavia. Malingana ndi zakudya zomwe zimapezeka mu (mumaganizira) mayiko a Nordic, ndondomeko yodyera nthawi zambiri imafanizidwa ndi zakudya zodziwika bwino za ku Mediterranean mumayendedwe ndi ubwino. Koma kodi chakudya cha Nordic chimaphatikizapo chiyani - ndipo ndi chopatsa thanzi? Patsogolo, phunzirani zambiri za zakudya za Nordic, malinga ndi akatswiri azakudya.

Kodi Zakudya Zaku Nordic Ndi Chiyani?

Zakudya za Nordic zimayang'ana pazakudya zam'nyengo, zam'deralo, zachilengedwe, komanso zakudya zomwe zimadyedwa m'chigawo cha Nordic, akutero Valerie Agyeman, RD, woyambitsa Flourish Heights. Izi zikuphatikiza mayiko asanu: Denmark, Finland, Norway, Iceland, ndi Sweden.

Zakudya za Nordic zidapangidwa mu 2004 ndi a Claus Meyer, wophika komanso wazamalonda wazakudya, malinga ndi nkhani ya 2016 mu Journal of Aesthetics & Culture. Zinatengera lingaliro lakufalitsa zakudya za Nordic (zolembedwa "New Nordic cuisine" ndi Meyer) padziko lonse lapansi - zomwe, polingalira zakukwera kwaposachedwa kozindikira zakudya za Nordic, zikuwoneka kuti zagwira ntchito. (Mlanduwu: Zakudya za Nordic zidalemba malo achisanu ndi chinayi mwa 39 mkati U.S.News & World Report's list of best diets for 2021. M'mbuyomu, adangopanga pamwamba pa mndandanda wa zakudya zabwino kwambiri za zomera zomwe zimafalitsidwa.) Njira yodyera ikufunanso kuthana ndi kukwera kwa kunenepa kwambiri m'chigawo cha Nordic ndikugogomezera chakudya chokhazikika. kupanga, malinga ndi nkhani ya Meyer ndi anzake mu Cambridge University Press. (Zokhudzana: Umu Ndi Momwe Muyenera Kudya Kuti muchepetse Zomwe Mukuyenda)

Koma bwanji kutchuka kwadzidzidzi? Pali zifukwa zingapo zomwe zingachitike, akutero Victoria Whittington, RD wolemba zakudya, poyambira, pamakhala chizolowezi cha zakudya zomwe amakonda. "Nthawi zonse pamakhala chakudya chatsopano pamalopo, ndipo zimakhala zovuta kuti anthu asankhe choyenera," akufotokoza Whittington. Izi zitha kupangitsa anthu kudumphadumpha nthawi iliyonse chakudya chatsopano chitayamba. Komanso, "anthu akusintha malingaliro ake kuzinthu zokhazikika m'mbali zambiri za moyo, ndipo zakudya za Nordic zimagwirizana ndi mtengowo," akuwonjezera. Makamaka, kukhazikika kumachokera chifukwa chakuyang'ana zakudya zakomweko, zomwe nthawi zambiri zimakhala zachilengedwe chifukwa siziyenera kuyenda maulendo ataliatali kuti zifike pa mbale yanu. (Pakadali pano, zakudya zina zambiri zamafashoni zimangowonetsa chani zakudya ziyenera kudyedwa, osati kuti amachokera.)

Zakudya Zoyenera Kudya Ndi Kupewa Pazakudya Zachi Nordic

ICYMI pamwambapa, zakudya za Nordic zimaphatikizapo zokhazikika, zakudya zonse zomwe nthawi zambiri zimadyedwa, yup, mayiko a Nordic. Ndipo ngakhale pali kusiyanasiyana m'derali - mwachitsanzo, anthu aku Iceland ndi Norway amakonda kudya nsomba zambiri kuposa zomwe zili m'maiko ena a Nordic, malinga ndi kafukufuku wasayansi wa 2019 - momwe amadyera nthawi zambiri amakhala ofanana.

Ndiye, pa menyu yazakudya za Nordic ndi chiyani? Imagogomezera mbewu zonse (monga balere, rye, ndi oats), zipatso, ndiwo zamasamba, nyemba (aka nyemba ndi nandolo), nsomba zamafuta (ndikuganiza: salimoni ndi hering'i), mkaka wopanda mafuta ambiri, ndi mafuta a canola, malinga ndi Agyeman. Chakudyacho chimakhala ndi mafuta ochulukirapo ("abwino"), monga omega-3 ndi omega-6 fatty acids, omwe makamaka amachokera ku nsomba zamafuta ndi mafuta a canola. (Zokhudzana: Buku Lovomerezeka ndi Katswiri pa Mafuta Abwino ndi Mafuta Oyipa)

M'gulu la zipatso, zipatso zimalamulira kwambiri. Zakudyazi zimakonda zipatso zomwe zimapezeka kudera la Nordic, monga strawberries, lingonberries (aka mountain cranberries), ndi bilberries (aka European blueberries), malinga ndi nkhani ya 2019 mu magazini Zakudya zopatsa thanzi. Pakadali pano, mgulu la veggie, cruciferous ndi muzu zamasamba (mwachitsanzo kabichi, kaloti, mbatata) ndizabwino kwambiri, malinga ndi Harvard Health Publishing.

Zakudya zaku Nordic zimafunikiranso kuchuluka kwa "mazira, tchizi, yogurt, ndi nyama zamasewera [monga] akalulu, pheasant, bakha wamtchire, nyama zam'mimba, [ndi] njati," akutero a Whittington. (ICYDK, nyama zamasewera ndi nyama zakutchire ndi mbalame, zomwe zimakhala zowonda kwambiri kuposa ziweto zapakhomo monga ng'ombe kapena nkhumba, malinga ndi Academy of Nutrition and Dietetics.) Zakudyazo zimaphatikizanso nyama zochepa zofiira (monga ng'ombe kapena nkhumba) ndi zakudya zokhala ndi mafuta ambiri (monga batala), amawonjezera Whittington, pomwe zakudya zosinthidwa, zakumwa zotsekemera, shuga wowonjezera, ndi zakudya zamchere wambiri zimapewedwa momwe zingathere.

Ubwino wa Zakudya za Nordic

Monga chakudya chatsopano, zakudya za Nordic zikuphunziridwabe ndi ofufuza. Ndipo ngakhale kuti sanawunikiridwe monga momwe zakudya za ku Mediterranean zimadyera, njira yofananira yodyera yomwe idayamba chidwi m'ma 1950, kafukufuku yemwe wachitika pazakudya za Nordic mpaka pano ndikulonjeza.

Ndi zakudya zamasamba zomwe zili pachimake pa chakudya cha Nordic, kalembedwe kameneka kangaperekenso phindu lofananira ndi mitundu yazakudya yodyera monga zakudya zamasamba ndi zamasamba. Kudya zomera zambiri (komanso nyama zochepa) zimagwirizanitsidwa ndi chiopsezo chochepa cha matenda aakulu, kuphatikizapo matenda a mtima, sitiroko, mtundu wa shuga wa 2, ndi khansa, malinga ndi American Heart Association. (Zokhudzana: Zakudya Zotengera Zomera Zomwe Aliyense Ayenera Kudziwa)

[kutenga chithunzi kuchokera ku alex / jo ndi ulalo kuchokera ku ecomm! ]

Zakudya zamtima wathanzi ndizofunika kwambiri. Mwachindunji, kuyang'ana kwake pazakudya za zomera - zophatikizidwa ndi shuga wochepa wowonjezera, mchere, ndi mafuta odzaza - zingachepetse chiopsezo cha kuthamanga kwa magazi mwa kuchepetsa kusungirako madzi ndi kuteteza atherosclerosis, chitukuko cha plaque m'mitsempha, anatero Agyeman. (FYI, kuthamanga kwa magazi ndichowopsa chachikulu cha matenda amtima, malinga ndi Centers for Disease Control and Prevention.) M'malo mwake, phindu ili lidadziwika pakuwunika kwasayansi mu 2016, komwe kudapeza kuti chakudya cha Nordic chitha kuthandiza kuchepetsa kuthamanga kwa magazi chifukwa cha chidwi chake pa zipatso. (Berries ali ndi polyphenols ambiri, mankhwala obzala omwe angathandize kuchepetsa kuthamanga kwa magazi.) Kafukufuku wa 2014 adawonetsanso kuti zakudya za Nordic zimalimbikitsa kuchepa kwa anthu omwe ali ndi kunenepa kwambiri, zomwe zimathandizanso kuchepetsa kuthamanga kwa magazi.

Zakudya za Nordic zitha kuthandizanso cholesterol, yomwe ingayambitsenso matenda amtima. "Kuchuluka kwa michere ya zakudya m'dongosolo lakudya (kuchokera ku zipatso, ndiwo zamasamba, ndi mbewu) kumatha kulumikizana ndi ma molekyulu a cholesterol ndikuletsa kuti asatengeke, kutsitsa LDL (cholesterol 'choyipa') komanso kuchuluka kwama cholesterol m'magazi," akufotokoza. Agyeman. Kuphatikiza apo, chakudyachi chimakonda nsomba zamafuta, zomwe ndi "gwero lalikulu la omega-3 fatty acids," adatero Agyeman. Omega-3s angathandize kuchepetsa cholesterol ndi triglycerides - mtundu wa mafuta m'magazi omwe, mopitirira muyeso, amatha kulimbitsa makoma a mitsempha yanu ndikuwonjezera chiopsezo cha matenda a mtima.

Koma dikirani, pali zambiri: Zakudya zimatha kuchepetsa kutupa kwapang'onopang'ono kapena kutupa kosatha. Izi ndizofunikira chifukwa kutupa kumathandizira pakukula kwa matenda osatha, monga mtundu wa 2 shuga ndi matenda amtima. Monga Whittington akunenera, zakudya za Nordic zimatsindika za zakudya zotsutsana ndi kutupa (ganizirani: zipatso ndi ndiwo zamasamba) ndi kuchepetsa zakudya zomwe zimayambitsa kutupa (kuyang'anani inu, zakudya zowonongeka). Komabe, ndemanga yasayansi ya 2019 ikuwonetsa kuti pali kafukufuku wocheperako pazakudya za RN, kotero maphunziro ochulukirapo akufunika kuti atsimikizire kuthekera kwenikweni kwazakudyazo. (Zogwirizana: Upangiri Wanu ku Ndondomeko Ya Zakudya Zotsutsana ndi Kutupa)

Ponena za zotsatira zake pakuwonda kapena kukonza? Ngakhale kuti zakudya za Nordic zinalengedwa kuti zithetse kunenepa kwambiri, palibe kafukufuku wambiri wofufuza ulalowu. Kafukufuku amene akupezeka, akuwonetsa phindu lomwe lingakhalepo. Mwachitsanzo, mu kafukufuku yemwe wanenedwa kale wa 2014 wonena za anthu onenepa kwambiri, iwo omwe adatsata zakudya za Nordic adataya kulemera kuposa omwe amatsata "chakudya chambiri cha ku Danish," chomwe chimadziwika ndi mbewu zoyera, nyama, zakudya zopakidwa, komanso masamba ochepa. Kafukufuku wa 2018 adapeza zotsatira zofananira, ndikuzindikira kuti anthu omwe amatsatira zakudya za Nordic kwa zaka zisanu ndi ziwiri adalemera pang'ono kuposa omwe sanachite. Apanso, kafukufuku wina amafunika kuti mumvetsetse momwe zakudya zimakhudzira, ngati zilipo, pa kuchepa thupi ndi kukonza.

TL; DR - Zakudya za Nordic zitha kuteteza mtima wanu poyang'anira kuthamanga kwa magazi ndi cholesterol. Zitha kuthandizanso kuchepetsa thupi, kuchepetsa kutupa, komanso kupewa matenda amtundu wa 2, koma kufufuza kwina ndikofunikira.

Kupitilira pazaumoyo, chakudya cha Nordic chilinso ndi mawonekedwe osaletsa komanso osinthika. Izi zikutanthauza kuti "mutha kukhala ndi zakudya zina zomwe mumakonda monga gluten, wopanda mkaka, kapena vegan," akutero Agyeman. Kumasulira: Simufunikiranso kuchotsa magulu aliwonse a chakudya kapena kutsatira malamulo okhwima mukamayesa zakudya za Nordic - zonse zomwe Whittington amawona kuti ndizofunikira kuti mukhale ndi chakudya chokhazikika komanso chopatsa thanzi. Moni, kusinthasintha! (Zokhudzana: Chifukwa Chake Muyenera Kusiya Zakudya Zoletsa Kamodzi)

Kuipa kwa Zakudya za Nordic

Ngakhale zili ndi thanzi labwino, zakudya za Nordic (monga zakudya zonse) sizomwe zimadyera anthu onse. "Zofooka zazikulu za zakudya izi ndi nthawi ndi mtengo," akufotokoza Agyeman. "Zakudya za ku Nordic zimapewa zakudya zopangidwa [motero, zapakidwa], motero zakudya zambiri komanso zokhwasula-khwasula ziyenera kupangidwira kunyumba." Izi zimafuna nthawi yambiri komanso kudzipereka pokonzekera chakudya, zomwe zingakhale zovuta kwa anthu ena (chifukwa ... moyo). Kuphatikiza apo, anthu ena sangathe kukwanitsa kapena kupeza zinthu zakuthupi, zopezeka kwanuko, zomwe zimakhala zokwera mtengo kuposa anzawo am'masitolo akuluakulu. (Kupatula apo, zomalizazi zimapangidwa mochulukira ndi minda yayikulu, pomalizira pake zimalola mitengo yotsika.)

Palinso nkhani yopeza zosakaniza zachikhalidwe za Nordic kutengera chikhalidwe chanu chazakudya. Mwachitsanzo, zakudyazo zimaphatikizapo kudya nyama zamasewera monga kalulu ndi pheasant, koma izi sizikhala nthawi zonse ku Whole Foods yapafupi. Ndipo ngati simukukhala ku Scandinavia, gawo lokhazikika lakudya zakudya zakumaloko limakhala lopanda kanthu. Ganizirani izi: Ngati muli ndi lingonberries zomwe zimadutsa kuchokera kutsidya la dziwe - kapena ngakhale amphaka ochokera kumadera mdziko lonselo (Hei, Colorado) - simukuchitiradi chilengedwe chilichonse. Koma mutha kutengabe tsamba kuchokera ku buku lazakudya la Nordic ndikuyika patsogolo poyambira mwa kusinthana ndi zakudya zomwe inu angathe khalani atsopano komanso oyandikira - ngakhale atakhala kuti si mbali ya zakudya za Nordic. (Zogwirizana: Momwe Mungasungire Zopanga Zatsopano Kuti Zizikhala Motalika Komanso Kukhala Zatsopano)

Chifukwa chake, mwina simungathe kutsata zakudya zomwe mumadya, koma mutha kupindulabe. Kumbukirani, "zakudya za Nordic zimayang'ana pazakudya zokhazikika, zonse komanso kuchepetsa zakudya zomwe zimakonzedwa," akutero Whittington. "Ngakhale simungaphatikizepo zakudya zina chifukwa chosowa, kudya zakudya zatsopano, zakudya zonse zimatha kukhala ndi thanzi labwino."

Zakudya za Nordic vs. Mediterranean Diet

Ndi "zofanana kwambiri kuposa kusiyana," malinga ndi nkhani ya 2021, zakudya za Nordic ndi Mediterranean nthawi zambiri zimafananizidwa. Zowonadi, pankhani yazakudya, palibe kusiyana kwakukulu, akutero Agyeman. "Zakudya za ku Nordic ndizofanana kwambiri ndi zakudya zaku Mediterranean, njira yodyera yopangira mbewu yomwe imayang'ana kwambiri zakudya zachikhalidwe komanso njira zophikira ku Greece, Italy, ndi mayiko ena aku Mediterranean," akufotokoza. Monga zakudya za Nordic, zakudya za ku Mediterranean zimasonyeza kudya kwa zomera potsindika zipatso, ndiwo zamasamba, mbewu zonse, mtedza, ndi nyemba, malinga ndi AHA. Zimaphatikizaponso nsomba zamafuta ndi mkaka wopanda mafuta pang'ono pomwe mumachepetsa maswiti, shuga wowonjezera, ndi zakudya zokonzedwa bwino kwambiri.

Kusiyana kwakukulu pakati pa zakudya ziwirizi ndikuti zakudya za ku Mediterranean zimakonda mafuta a azitona, pamene zakudya za Nordic zimakonda mafuta a canola (rapeseed), malinga ndi Agyeman. "Mafuta onse awiriwa ndi opangidwa ndi zomera ndipo amakhala ndi omega-3 fatty acids wambiri," omwe amadziwika kuti mafuta odana ndi kutupa pamtima, akufotokoza Whittington. Koma nazi nsomba: Ngakhale ali ndi mafuta ambiri a omega-3, mafuta a canola ali nawo Zambiri omega-6 fatty acids kuposa omega-3s, malinga ndi nkhani ya 2018. Omega-6s alinso opindulitsa pamtima, koma chiŵerengero cha omega-6s kwa omega-3s ndicho chofunika. Kuchuluka kwa omega-6 mpaka omega-3 kuchuluka kumatha kukulitsa kutupa, pomwe kuchuluka kwa omega-3 mpaka omega-6 kumachepetsa, malinga ndi nkhani ya 2018. (Onani zambiri: Chilichonse Chimene Muyenera Kudziwa Zokhudza Omega-3s ndi Omega-6s)

Kodi izi zikutanthauza kuti mafuta a omega-6 - ndi mafuta a canola - ndi nkhani zoyipa? Osati kwenikweni. Zimangokhala ndi mafuta ochepa, malinga ndi Icahn School of Medicine ku Mount Sinai. Izi zikutanthauza kuti mafuta a canola amakhala ndi zakudya zopatsa thanzi, motero zakudya zanu zonse zimapereka mowolowa manja omega-3 fatty acids kuchokera ku zakudya monga nsomba zamafuta (monga saumoni, tuna).

Pankhani ya zopindulitsa, ofufuza akuphunzirabe momwe zakudya za Nordic zimayenderana ndi zakudya za ku Mediterranean. Kafukufuku wasayansi wa 2021 akuti zakudya za Nordic zitha kupindulitsanso mtima monga zakudya za ku Mediterranean, koma kafukufuku amafunika. Mpaka nthawi imeneyo, zakudya za ku Mediterranean panopa zili ndi mutu ngati zakudya zabwino kwambiri za thanzi la mtima, malinga ndi AHA.

Mfundo Yofunika Kwambiri

Zakudya za Nordic zimaphatikizira malangizo amomwe mungagwiritsire ntchito chakudya choyenera komanso choyenera, atero Agyeman. "[Ndi] njira yabwino kwambiri yophatikizira zipatso zambiri, ndiwo zamasamba, mbewu zonse, nsomba, ndi mafuta athanzi m'tsiku lanu. Osanenapo, ndi njira yabwino kwambiri yophunzirira za chikhalidwe cha Nordic, "akuwonjezera.

Izi zati, zitha kuthandizira kuyandikira zakudya zaku Nordic ngati njira yodyera athanzi, m'malo mongodya momwe mungadalire. Kupatula apo, kudya mbewu zambiri ndi zakudya zosakonzedwa pang'ono sizongodya zakudya zaku Nordic zokha; ndi mbali ya ambiri kudya wathanzi. Ndibwinonso kukambirana ndi dokotala wanu kapena katswiri wodziwa zakudya musanayese zakudya zatsopano, kuphatikizapo zakudya za Nordic.

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