Haeba u bala blog ea ka kapa u thahasella ho phela halelele boleng, mohlomong u kile oa utloa ka buka ea Blue Zones ea Dan Buettner. Sengoli se lekola mokhoa oa bophelo oa baahi ba "libaka tse putsoa" - libaka tse hlano Europe, Latin America le Asia (haholo-holo: Ikaria, Greece, Okinawa, Japane; Ogliastra, Sardinia, Italy; Loma Linda, California, USA; Nicoya , Costa Rica), moo bafuputsi ba fumaneng letšoele le phahameng ka ho fetesisa la lilemo tse lekholo lefatšeng. 'Me bana ba lilemo tse lekholo ba khetholloa eseng feela ka lijo tse khethehileng. Ba tsamaea haholo. Ba ipha nako ea ho imolla khatello ea maikutlo. Ke ba sechaba, hangata se nang le bolumeli, se ba khothalletsang ho phela bophelo bo botle. Mme ba lula malapeng a maholo.
Empa ke sona se hlokang tlhokomelo e khethehileng. hore le hore na ba ja bokae. Ke ka lebaka leo Dan Buettner, mofuputsi National Geographic, o ngotse buka e latelang "Blue Zones in Practice" (The Blue libaka tharollo).
Melao e akaretsang ea libaka tsohle ke ena:
- Khaotsa ho ja ha mpa ea hau e tletse 80%.
- Bakeng sa lijo tsa mots'eare le lijo tsa mantsiboea, ja karolo e nyane haholo ea lijo tsa hau tsa letsatsi le letsatsi.
- Ja haholo-holo lijo tsa limela, ka ho totobatsa limela tsa limela. Ja nama ka seoelo le ka likaroloana tse nyane. Baahi ba "libaka tse putsoa" ba ja nama ho feta makhetlo a mahlano ka khoeli.
- Noa joala ka tekano le khafetsa.
Ke tla boela ke u joetse ka tse ling tsa likarolo tsa phepo ea mofuta o mong le o mong oa "libaka tse putsoa".
Ikaria, Greece
Lijo tsa Mediterranean li thusa ho ts'ehetsa ts'ebetso ea boko le ho thibela mafu a sa foleng. "Se khethollang sebaka sena le libaka tse ling sebakeng sena ke ho hatisa litapole, lebese la poli, mahe a linotši, limela (haholo-holo li-chickpea, linaoa tsa asparagase le lensisi), meroho e hlaha, litholoana tse ling le litlhapi tse fokolang."
Ikaria e na le lijo tsa eona tse ntlehali bakeng sa bophelo bo bolelele: feta chisi, lilamunu, masene le marjoram (baahi ba eketsa litlama tsena teeng ea bona ea letsatsi le letsatsi). Ka linako tse ling Ikaria, ho jeoa nama ea pōli.
Okinawa, Japane
Okinawa ke e mong oa baetapele ho palo ea batho ba lekholo lefatšeng: batho ba ka bang 6,5 ho baahi ba likete tse 10 (bapisa le United States: 1,73 ho ba likete tse 10). Pale ea lijo e rarahane haholo mona ho feta libakeng tse ling tse putsoa. Joalokaha Buettner a ngola, litloaelo tse ngata tsa lehae tsa lijo li lahlehile tlasa tšusumetso ea Bophirimela. Karolong ea bobeli ea lekholo la XNUMXth, baahi ba sehlekehleke sena ba ile ba qala ho ja joang bo fokolang ba leoatle, turmeric le litapole, raese e ngata, lebese le nama.
Leha ho le joalo, Ma Okinawans a bolokile moetlo oa ho ja ho hong "ho tsoa naheng" le "ho tloha leoatleng" letsatsi le leng le le leng. Lijo tsa bona tse telele li kenyelletsa mahapu a babang, tofu, konofolo, raese e sootho, tee e tala le li-mushroom tsa shiitake.
Sardinia, Italy
Sehlekehlekeng sena, karolelano ea banna ba lilemo tse lekholo ho basali ba lilemo tse lekanang ke e le 'ngoe. Sena ha sea tloaeleha: lefats'eng lohle, ho na le monna a le mong feela ho basali ba bang le ba bang ba lekholo la lilemo.
Lijo tsa li-livers tse telele tsa lehae li kenyelletsa lebese la pōli le chisi ea pecorino ea nku, palo e lekanang ea lik'habohaedreite (lavash, bohobe bo sa lomosoang, harese), dille e ngata, linaoa, likhekhe, tamati, lialmonde, tee ea lebese le veine ea morara. Ho ea ka Buettner, Basardine ka bo bona ba bolela hore nako ea bona e telele ke "moea o hloekileng", "veine ea lehae" le taba ea hore ba "ratana Sontaha se seng le se seng." Empa bafuputsi ba fumane boemo bo bong bo khahlisang: tsona linku tseo pecorino ea lebese e entsoeng ka tsona li fula libakeng tse lithaba, kahoo batho ba lilemo tse lekholo ba tlameha ho hloa lithaba khafetsa le ho theohela thoteng hape.
Loma Linda, USA
American Blue Zone e na le lehae la Masabatha a qobang koae, joala, motjeko, lifilimi le bophatlalatsi. Ma-Adventist sebakeng sena a na le lipalo tse tlase haholo tsa lefu la pelo le lefu la tsoekere United States le maemo a tlase haholo a botenya. "Lijo tsa bona tsa Bibele" li ipapisitse le lijo tsa limela (lijo-thollo tse kang oatmeal le bohobe bo felletseng ba koro, litholoana tse kang avocado, linaoa, linate le meroho, lebese la soya). Salmone e kenyelelitsoe lijong. Batho ba bang ba ja nama e nyane. Tsoekere e thibetsoe. Loma Linda ea lilemo li lekholo o ile a re ho Büttner: “Ke khahlanong le tsoekere ka ho feletseng, ntle le mehloli ea tlhaho e kang litholoana, litholoana kapa lifeiga, ha ho mohla nkileng ka ja tsoekere e tsoakiloeng kapa ka noa lino tse nang le khabone.”
Hloahloeng ea Nicoya, Costa Rica
E 'ngoe ea lijana tse lokiselitsoeng Büttner ke Nikoi ea lilemo li 99 (eo hona joale a leng lilemo li 107) e ne e le raese le linaoa, chisi le coriander holim'a li-tortilla tsa poone tse nang le lehe kaholimo. Li-livers tse telele tsa lehae li eketsa lehe hoo e batlang e le sejana se seng le se seng.
Joalokaha Buettner a ngola, "Lekunutu la lijo tsa Nikoi ke 'baralib'eso ba bararo' ba temo ea Mesoamerican: linaoa, poone le squash." Lijo tse tloaelehileng tse tharo, hammoho le papaya, yam le libanana, li fepetse livers tse telele tsa sebaka seo ka lilemo tse lekholo.
Leka ho feto-fetola tataiso ea phepo ea Blue Zone phepong ea hau! Le ho u thusa, joalo ka kamehla, ke khothaletsa ts'ebeliso ea ka ka diresepe tse bonolo tse tsoang ho metsoako ea litlama.
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