Ukuzivocavoca njalo, ukugcina isisindo esinempilo, nokugwema imikhiqizo kagwayi konke ukukhetha indlela yokuphila esiza ukunciphisa ingozi yomdlavuza. Ukudla okunempilo kubalulekile futhi ekuvimbeleni umdlavuza.
Njalo ngonyaka, iwebhusayithi ye-US "News and World Report" izokwenza inqwaba yocwaningo ukubala amazinga okudla okunempilo kakhulu emhlabeni. Muva nje, kukhishwe uhlu lokudla okuhle kakhulu ngo-2019. Kulo nyaka, ekudleni okungu-41, kufanele kuphephe, kulula ukukulandela, kanye nokudla okunomsoco Khetha indlela yokudla ehamba phambili, bese ubheka ukuthi ungadla kanjani kunempilo kakhulu!
Izindlela zokudla eziyishumi eziphezulu
Indawo yokuqala: Ukudla kwaseMedithera
Indawo yesibili: DASH Diet
Indawo yesithathu: I-Flexitarian Diet
Indawo yesine (uthayi): Ukudla Kwengqondo
Indawo yesine (uthayi): I-WW (Ababukeli besisindo) Ukudla (Abaqaphi Besisindo) Ukudla
Indawo yesithupha (uthayi): Ukudla kwaseMayo Clinic (Ukudla kwaseMayo Clinic)
Indawo yesithupha (uthayi): Ukudla kweVolumetrics
Indawo yesishiyagalombili: Ukudla kwe-TLC (ungqimba oluncane lwe-chromatography diet)
Indawo yesishiyagalolunye (uthayi): Ukudla kwaseNordic
Indawo yesishiyagalolunye (uthayi): Ukudla oku-Ornish
Ukudla Mediterranean
Ukudla kwaseMedithera kubalwa kuqala ohlwini lwezidlo ezihamba phambili ze-USNEWS. Ngaphezu kokuwina isicoco “sokudla okuhle kakhulu”, ukudla kwaseMedithera kukalwa futhi ngokuthi “kufaneleka kakhulu kubantu abanesifo sikashukela”, “kunenzuzo enkulu empilweni yenhliziyo”, “kunempilo kakhulu”, ”Ukudla okulula kakhulu ukulandela.
Ukudla kwaseMedithera kubhekisa kuzitayela zokudla zaseGrisi, eFrance nakwamanye amazwe asogwini lweMedithera ezisuselwa kakhulu kwimifino, izithelo, inhlanzi, okusanhlamvu okuphelele, ubhontshisi kanye namafutha omnqumo.
Ukudla kwaseMedithera kufana nephiramidi. Ngaphansi kombhoshongo kuwukuzivocavoca okuningi, khona-ke imifino, izithelo, okusanhlamvu okuphelele, ubhontshisi, amantongomane, amafutha omnqumo, bese kuba yizinhlanzi, izilwane zasolwandle, izinkukhu, amaqanda, imikhiqizo yobisi, izidingo eziphezulu Imikhawulo itholakala kumaswidi kanye inyama ebomvu (Umthombo wesithombe: Wikimedia Commons)
Uma ufuna ukwazi okwengeziwe ngemininingwane emisha yemithi elwa nomdlavuza noma ufake isicelo sokubonisana ngochwepheshe bese ujoyina iqembu lokuxhumana nodokotela neziguli, ungangeza uWeChat, umeluleki wezokwelapha onolwazi ngomdlavuza, ukuletha irekhodi lezokwelapha ukuze uthole ukuxilongwa noma ukwelashwa kokuqala , noma ushayele uMnyango Wezokwelapha 400-666-7998.
Izici zokudla kwaseMedithera
1. Lungiselela ukudla okuyisisekelo
Ukudla kwaseMedithera kugcizelela ukuphathwa kokudla okuyisisekelo, futhi ukudla okuyinhloko ikakhulukazi okusanhlamvu okuluhlaza, njenge-oats, ibhali, irayisi elinsundu, ilayisi elimnyama, ummbila njalonjalo.
Okwesibili, imifino nezithelo ezicebile
Faka inqwaba yemifino yesizini entsha nsuku zonke, futhi indlela yokupheka ilula kakhulu, idliwa kakhulu iluhlaza, noma ishisiwe kancane ngamanzi, bese ibanda nje.
3. Izinhlanzi zasolwandle ezicebile nezimfanzi
Ngenxa yezindawo ezisogwini lweMedithera, izinhlanzi zasolwandle ezijulile zivame ukudliwa. Ukudla kwasolwandle kwezinhlanzi nezimfanzi kunganikeza amaprotheni amaningi asezingeni eliphezulu emzimbeni womuntu. Izinhlanzi ezijula olwandle ziqukethe i-omega-3 fatty acids eningi, esiza ukucindezela i-atherosclerosis. Kunconywa ukuthuthukisa umkhuba wokudla izinhlanzi zasolwandle olujulile amahlandla ama-2 kuye kwayi-3 ngesonto, njengama-sardine, i-mackerel, i-herring, i-salmon, njll.
4. Inyama ebomvu encane nokudla okucutshunguliwe okuncane
Uma kuqhathaniswa nokudla kwasolwandle, inyama ebomvu inamafutha amaningi futhi inamafutha agcwele. Ukudla inyama ebomvu ngokweqile kuyingozi ekuvimbeleni izifo zenhliziyo kanye ne-cerebrovascular, ukukhuluphala nezinye izifo. Futhi kuyaqabukela udle ukudla okugayiwe, njengamasoseji, ubhekeni, i-ham nokunye.
5. Inani elifanele lemikhiqizo yobisi namaqanda
Ukusetshenziswa kwansuku zonke kwemikhiqizo yobisi ngokulinganisela nakho kuyisici sokudla kwaseMedithera, futhi kunezinhlobonhlobo ezicebile, njengobisi, iyogathi, ushizi nokunye. Ngaphezu kokunotha ngamaprotheni asezingeni eliphakeme kanye namavithamini, ubisi lunokuqukethwe okuphezulu kwe-calcium.
6. Amantongomane adliwayo nembewu
Ukudla okunjalo kuqukethe amazinga aphezulu e-fiber, i-magnesium kanye ne-polyunsaturated fatty acids, futhi lezi zakhi zibaluleke kakhulu ekwehliseni ngempumelelo ingozi yesifo senhliziyo nemithambo yegazi kanye namazinga e-cholesterol emzimbeni.
7. Amafutha adliwayo asezingeni eliphakeme
Isici esiyinhloko sokudla kwaseMedithera ukusetshenziswa kwamafutha omnqumo (noma amanye amafutha emifino) ekuphekeni esikhundleni sezilwane zendabuko namafutha ahlanganisiwe.
Isishiyagalombili, sebenzisa izinongo
Abantu besifunda saseMedithera bakulungele ukusebenzisa izinongo ukwenza ngcono umbala nokunambitheka kokudla, ngenkathi benciphisa inani lamafutha nosawoti okusetshenziswa ekuphekeni, okwenza izitsha zikhanye futhi zibe nempilo. Njengeparsley, i-rosemary, i-thyme, njll.
Kungabonakala ukuthi imigomo okudingeka ukuthi kudliwe yiMedithera futhi iyilabo abantu abavimbela nabalwa nomdlavuza okudingeka bayenze. Ngakho-ke yiziphi izimiso zokudla ezihamba phambili zeziguli ezinomdlavuza?
Izincomo zokudla ngomdlavuza
Phakamisa
Akunconyelwe
1. Yidla imifino eyodwa eluhlaza nsuku zonke. Kungaba ukupheka, isaladi, isobho, ijusi yezithelo nemifino
2. Yidla isidlo samantongomane nsuku zonke. Ungaya esitolo uyothenga amantongomane ahlanganisiwe, apakishwe emasakeni amancane wokudla okulula phakathi kokudla
3. Yidla izigaxa ezintathu zokudla okusanhlamvu nsuku zonke. Indlela elula ukufaka ukudla kaphalishi, irayisi, nama-noodle esikhundleni sokudla okuthathu. Abantu asebekhulile abanezinhlelo zokugaya ukudla ezibuthakathaka bangathola uhhafu wamabele aphelele nohhafu wokusanhlamvu okuhle
4. Faka itofu nobhontshisi ekudleni
5. Yidla ama-strawberry noma ama-blueberry kabili ngesonto
6. Yidla inkukhu noma idada kabili ngesonto
7. Yidla inhlanzi kanye ngesonto. Uma ungathandi iphunga le-fishy, ungadla uwoyela wezinhlanzi
1. Nciphisa ukudla inyama ebomvu, inyama esetshenzisiwe, ama-dessert nokudla okuthosiwe
2. Uma ungaphuzi, awudingi ukuphuza iwayini elibomvu nsuku zonke
1. Izimfihlo zokulwa nomdlavuza epuletini lesidlo sakusihlwa
Akukho kudla okukodwa ukuvimbela umdlavuza, kepha ukuxubana kokudla okulungile kungahluka. Lapho udla, umzimba womuntu ngokuvamile udinga ukulinganisela okungenani izingxenye ezimbili kwezintathu zokudla kwezitshalo futhi ungadluli ingxenye eyodwa kwezintathu zamaprotheni ezilwane.
2. “Umbala” wokulwa nomdlavuza
Fruits and vegetables are rich in anti-cancer nutrients-the more colors, the more nutrients they contain. These foods can also reduce your risk of cancer in a second way-helping you reach a healthy weight. Being overweight increases the risk of various cancers, including colon cancer, umdlavuza we-esophageal and kidney cancer. Eating more kinds of vegetables, especially dark green, red and orange vegetables, helps prevent disease.
3. Imfihlo yokulwa nomdlavuza kwasekuseni-folic acid
Naturally occurring folic acid is an important B vitamin that can help fight colon, rectal and umdlavuza webele. Breakfast foods are rich in folic acid, such as breakfast porridge and whole wheat foods, orange juice, melons and strawberries are also good sources of folic acid.
4. Ukudla okuningi okune-folic acid
Eminye imithombo emihle ye-folic acid yi-asparagus namaqanda. Ingatholakala futhi kubhontshisi, imbewu ka-sunflower nemifino eluhlaza njengama-spinach noma i-romaine ulethisi. Indlela engcono yokuthola i-folic acid akukhona ukuthatha umuthi, kepha ukudla izithelo ezanele, imifino nemikhiqizo ecebile yokusanhlamvu.
5. Ingozi yomdlavuza kudeli
Occasionally a sandwich or hot dog at a baseball stadium will not hurt you. But eating less processed meats like salami, ham and hot dogs will help reduce the risk of colorectal and umdlavuza wesisu. Also, bacon or cured meat contains ch
ama-emicals angadala umdlavuza.
6. Utamatisi ulwa nomdlavuza
Whether it is lycopene or other unknown substances that make tomatoes red, some studies have found that eating tomatoes can reduce several types of cancer, including umdlavuza wendlala. Studies have also shown that tomato juice or tomato paste can stimulate the body’s anti-cancer potential.
7. Ikhono letiye lokulwa nomdlavuza
Although the evidence is still uneven, tea, especially green tea, may be a powerful anti-cancer fighter. Laboratory studies have confirmed that green tea can slow down or prevent the development of cancer cells in the colon, liver, breast and prostate. It has a similar effect in lung tissue and skin. Further research has found that tea can also reduce the risk of umdlavuza wesinye, stomach cancer and pancreatic cancer.
8. Amagilebhisi nomdlavuza
Amagilebhisi nejusi lamagilebhisi, ikakhulukazi amagilebhisi e-fuchsia aqukethe i-resveratrol. I-Resveratrol inemiphumela enamandla yokulwa nokuvuvukala. Ucwaningo lwelabhoratri luqinisekisile ukuthi lungavimbela omunye umonakalo ongadala umdlavuza wamangqamuzana. Kepha abukho ubufakazi obanele bokuthi ukudla amagilebhisi noma ukuphuza ijusi lamagilebhisi noma iwayini (noma ukuthatha izithasiselo) kungavimbela noma kwelaphe umdlavuza.
9. Vimbela ukuphuza ukuze unciphise ingozi yomdlavuza
Mouth cancer, throat cancer, throat cancer, esophageal cancer, umdlavuza wesibindi and breast cancer are all related to drinking. Alcohol may also increase the risk of umdlavuza colorectal. The American Cancer Society recommends that men drink no more than two glasses a day and women do not drink more than one. Women who are at high risk of breast cancer need to ask the doctor how much alcohol they can reach each day even if they want to drink alcohol, based on personal health.
10. Amanzi nezinye iziphuzo zinomphumela wokuvikela
Amanzi awagcini kuphela ukukhulula ukoma kwakho, futhi anganciphisa ubungozi besifo somdlavuza wesinye ngokuhluza ukuhlushwa kwama-carcinogens anomdlavuza esinyeni. Ngaphezu kwalokho, ukuphuza uketshezi oluningi kuzokubangela ukuthi uchame kaningi, kunciphise isikhathi lapho lawo ma-carcinogen ahlangana khona ne-mucosa yesinye.
11. Ubhontshisi onamandla
Izitshalo zikabhontshisi zilungele umzimba, okuyinto engamangazi, ngoba nazo zingasiza umzimba ukulwa nomdlavuza. Ziqukethe ama-phytochemicals amaningi asebenzayo avikela amangqamuzana omzimba ekulimaleni okungadala umdlavuza. Ucwaningo lwelabhoratri luthole ukuthi lubambezela ukukhula kwezimila futhi luzivimbele ekukhipheni izinto ezilimaza amaseli aseduze.
12. Umndeni weklabishi vs umdlavuza
Cruciferous vegetables include broccoli, cauliflower, cabbage, Brussels sprouts, cabbage and kale. Members of these cabbage families can make very good stir-fried dishes, and they can also make good salads. But most importantly, the components in these vegetables may help your body defend against cancers such as ikholoni cancer, breast cancer, lung cancer and cervical cancer.
13. Imifino eluhlaza eluhlaza
Imifino eluhlaza enamahlamvu aluhlaza njengesinaphi, ulethisi, i-kale, i-chicory nesipinashi icebile nge-fiber, i-folic acid, ne-carotenoids. Lezi zakhi zomzimba zingasiza ekuvikeleni umdlavuza womlomo, umphimbo, amanyikwe, amaphaphu, isikhumba nesisu.
14. Ukuvikelwa kwezinongo eziyinqaba
ICurcumin yingxenye eyinhloko ye-Indian spice turmeric futhi inemiphumela engaba khona yokulwa nomdlavuza. Ucwaningo lwelabhoratri lukhombisa ukuthi lungavimbela uguquko, ukwanda nokuhlasela kwamangqamuzana omdlavuza futhi luvikele nomdlavuza ohlukahlukene.
15. Izindlela zokupheka
Izindlela zokupheka ezahlukahlukene zenyama nazo ziholela ezingcupheni ezahlukahlukene ze-carcinogenic. Ukuthosa emazingeni okushisa aphakeme kakhulu, ukosa imikhiqizo yenyama kungaholela ekwakhiweni kwamakhemikhali ayingozi, angakhuphula ingozi yomdlavuza. Ezinye izindlela zokupheka, njengokubhaka, ukubilisa noma ukupheka, kubonakala kungavamile ukukhiqiza la makhemikhali. Kepha futhi khumbula ukufaka imifino enempilo lapho ufaka inyama.
16. Cindezela inkomishi yesiphuzo seplamu
Kokubili ama-strawberry nama-raspberries aqukethe i-phytochemical ebizwa nge-ellagic acid, eyi-antioxidant enamandla engakwazi ukulwa nomdlavuza ngasikhathi sinye ngezindlela eziningana, njengokuvimbela izinto ezithile ezibangelwa eminye imidlavuza noma ukunciphisa amaseli omdlavuza ukukhula.
17. Amajikijolo kanye nempilo
Ama-antioxidants anamandla kuma-blueberries angaba nenani elibanzi empilweni yethu. Ama-Antioxidants angaqeda ama-radicals mahhala ngaphambi kokuthi adale umonakalo kumaseli, ngaleyo ndlela aqede umdlavuza emthonjeni. Ungazama ukuhlanganisa amajikijolo nama-oatmeal ekilasi lokuqala, okusanhlamvu okungaphekiwe, iyogathi, ngisho namasaladi ukuze ukwandise ukudliwa kwamajikijolo anempilo.
18. "Ububi budalwa ushukela"
Ushukela kungenzeka ungawubangeli ngqo umdlavuza, kepha ungavimbela okunye ukudla okunomsoco okusiza ukulwa nomdlavuza. Futhi kungakhuphula amakhalori, okuholela ekukhuluphaleni nasekukhuluphaleni, nakho okuyingozi yomdlavuza. Izithelo zicebile ngamavithamini, kepha futhi ziqukethe ushukela omningi, singakhetha ukumunca ushukela ezithelweni.
19. Ungathembeli kuma-supplements
Amavithamini angasiza ekuvikeleni umdlavuza, kepha kuphela emithonjeni yemvelo yokudla. I-American Cancer Society kanye ne-American Cancer Institute bagcizelela ukuthi ukuthola izakhamzimba ezilwa nomdlavuza ekudleni okufana namantongomane, izithelo nemifino eluhlaza kungaphezulu kwezithasiselo. Ukudla okunempilo kuphakeme kakhulu kunazo zonke izakhamzimba.
