Tse ka Hare
Mokhoa oa ho tseba hore na ke latela lijo tsa Mediterranean na
Ho iphelisa
Motsoako o motle oa lihlopha tsa lijo, tšebeliso ea oli ea mohloaare le ho noa metsi hantle ke lintlha tse khethollang
Mekhoa ea morao-rao ea bophelo le boiketlo boo lijo tse entsoeng ka ultra-processed li re fang tsona li etsa hore ho be thata ho rona ho ja lijo tsa Mediterranean, lijo tse phetseng hantle ho latela litsebi. Ena ke tsela eo Dr. Ramón de Cangas, setsebi sa phepo e nepahetseng le mopresidente oa Alimenta tu Salud Foundation, a e hlalosang bukeng ea hae ea "Mediterranean Diet, ho tloha khopolo-taba ho ea ho itloaetsa"
"Tsela e molemo ka ho fetisisa ea ho finyella boemo bo botle ba phepo e nepahetseng ke ho becha ka mefuta e mengata ea lijo tse teng lijong tsa rona," ho hlalosa setsebi. "Ka ho ja lihlopha tse fapaneng tsa lijo re fumana limatlafatsi tse nang le mesebetsi e itseng, ka phello e ntle, 'me lijo tsa Mediterranean li loketse ho finyella sena kaha ha li qhelele sehlahisoa leha e le sefe ", o bontša.
Motheo oa lijo tsena ke meroho, meroho, litholoana, lihlahisoa tsa lebese, linaoa le liprotheine tsa liphoofolo tse tsoang tlhapi, shellfish le, ho isa tekanyong e nyenyane, nama. Bakeng sa ho pheha, oli ea mohloaare le linate tse ngata pakeng tsa lijo. "Ho feta moo, kamehla ho na le sebaka sa ho batla 'me re ka khona ho fumana mangolo a tumello nako le nako," ho bolela mongoli oa tataiso.
Ka lehlakoreng le leng, lijo tsa Mediterranean li khothalletsa ho noa likhalase tse pakeng tsa tse 'nè le tse tšeletseng tsa metsi ka letsatsi. Ho phaella moo, tšebeliso e itekanetseng ea lino tse tahang (biri, veine, cava kapa cider) e ka nkoa e le khetho e nang le boikarabelo bakeng sa batho ba baholo ba phelang hantle.
Lijo tse nepahetseng, ho phomola ka ho lekaneng, boikoetliso ba kamehla, le likamano tse ntle tsa botsoalle le tsona e thusa ho thibela mafu a sa foleng le ho boloka boleng ba bophelo ", ho bolela setsebi sa phepo e nepahetseng. O re: "Ho ja le ho noa ke 'nete ea bohlokoa le ea letsatsi le letsatsi ea bophelo, empa, ka bomalimabe, tikoloho e sa lokelang le mokhoa oa bophelo o sa pheleng hantle o ka senya bophelo bo botle haholo."
Lijo tsa Mediterranean le bophelo bo botle: bopaki ba saense
Merero e meholo e kang PREDIMED (Prevention with a Mediterranean Diet) le PREDIMED-PLUS, morero o moholo ka ho fetisisa oa naha le oa machaba oa lipatlisiso mabapi le phepo e nepahetseng, e fane ka liphello tse ntle haholo ho mokhoa oa lijo tsa Mediterranean mabapi le bophelo bo botle ba cardio-metabolic le boima ba 'mele. Thuto ea PREDIMED e hlokomela seo liphello tse molemo tsa lijo tsa Mediterranean li finyelloa ka ho kopanya lijo, kahoo ke habohlokoa ho tsepamisa maikutlo holima mekhoa ea ho ja eseng lihlahisoa tse itseng.
Sena se kenyelletsa lijo tse fapa-fapaneng tseo ho tsona ho jeoang meroho, litholoana, linaoa le meroho ho renang, hammoho le lijo-thollo, tlhapi, nama e tšoeu, linate le oli ea mohloaare. Ka mokhoa o ts'oanang, e supa hore tšebeliso e itekanetseng ea lino tse lomositsoeng, joalo ka biri, e lulang e le bathong ba baholo ba phetseng hantle, e ka ntlafatsa boemo ba lipid mme ea thusa ho monya ha polyphenols, mofuta oa li-antioxidants tse teng linong tse lomositsoeng le lijong tse ling tsa semela.
Ho feta moo, ho na le lithuto tse ngata tsa lefu la seoa tse amanang le mokhoa oa lijo tsa Mediterranean le melemo ea 'mele ea rona, thibelo ea mafu a sa foleng, a pelo le a metabolic. Ka lehlakoreng le leng, liphuputso tse fapa-fapaneng le tsona li bontšitse hore ho khomarela lijo tsena ho ka thusa thibela boima ba 'mele 'me, ho phaella moo, e lumella kabo e fokolang e kotsi ea mafura a' mele bakeng sa 'mele ea rona. Ka ho fokotsa ho eketseha ha botenya ka mpeng le, ho hlakile, ho fokotsa boima ba 'mele le mafura a visceral, sena se na le phello e ntle ho matšoao a itseng a kotsi ea pelo.