7 Abincin da Mutane ke zaune a Yankunan Budu Suna cikin Abincin su

Domin dogon rayuwa da lafiya mafi kyau, gwada kokarin bunkasa abinci naka da mutanen dake yankin Blue Zones suke cikin abincin su. Manufar da National Geographic Fellow da kuma dan Danetet Dan Buettner ya shirya, Tsuntsarkun Firayi ne yankuna ne a duniya inda mutane ke rayuwa mafi tsawo kuma suna da mummunan ƙwayar cutar zuciya, ciwon daji, da ciwon sukari, da kuma kiba.

Tare da ƙananan ƙididdiga masu yawa na mutanen da suke rayuwa da shekaru 100, Tsarin Blue ai sun haɗa da yankuna masu zuwa: Ikaria, Girka; Okinawa, Japan; lardin Ogliastra a Sardinia, Italiya; {ungiyar Masu Zaman Lafiya ta Bakwai a Loma Linda, California; da Nicoya ta Costa Rica.

Kodayake yawan abincin abinci ya bambanta daga yankin zuwa yanki, abinci na Blue Zone shine tushen shuka, da kashi 95 cikin dari na abinci na yau da kullum daga kayan lambu, 'ya'yan itatuwa, hatsi, da legumes. Mutanen da ke yankin Blue District sukan shafe nama da kiwo, da kuma abincin sugary da abin sha. Suna kuma kawar da abinci mai sarrafawa.

Abinci mara kyau ba shine kawai abinda ya kamata ya kai ga tsawon lokaci ga wadanda ke zaune a Blue District ba. Wadannan mutane suna da matakan aiki na jiki, ƙananan matakan damuwa, haɗin kai haɗin kai, da kuma kyakkyawan ma'ana.

Duk da haka, yin jituwa ga tsarin cin abinci mai cin abinci mai gina jiki mai gina jiki yana nuna muhimmiyar rawa a cikin lafiyar mutanen yankin Blue Zone. A nan ne kallon abinci guda bakwai da za a haɗa a cikin abincin abincinku na Blue Zone.

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Legumes

Daga kaji zuwa furanni, legumes na mahimmanci ne na duk abincin Blue Zone. An yi amfani da su da fiber kuma an san su don amfanin lafiyar zuciya, legumes na ma zama tushen asalin gina jiki, masu carbohydrates da yawa, da kuma bitamin da ma'adanai masu yawa.

Ko ka fi son fiyayyen wake ko baƙar fata baƙi, yana nufin akalla rabin karamar legumes a kowace rana. Kyakkyawan ga kowane abinci, legumes na takin yi babban adadi ga salads, soups da stews, da kuma yawan girke-girke masu girke-girke. "Idan kuna so ku yi burodi uku don cin abincin dare, ku yi amfani da wake da bushe kuma ku ji da su, ku dafa kayan kayanku da kayan yaji," in ji Maya Feller, mai mallakar Maya Feller Nutrition.

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Dark Leafy Ganye

Duk da yake kayan lambu na nau'o'in nau'o'in nau'i ne a cikin kowane yanki na yankin Blue Zone, ganye masu launin duhu kamar kale, alayyafo, da kuma chardan Swiss suna da muhimmanci sosai. Ɗaya daga cikin nau'o'in kayan lambu mai gina jiki-nau'in kayan lambu, launin leafy leaf yana dauke da bitamin da yawa tare da magungunan antioxidant mai karfi, ciki har da bitamin A da bitamin C.

Lokacin cin kasuwa ga kowane nau'i mai kyau, tuna cewa mutane a yankin Blue Region sukan cinye ƙwayar gida, kayan lambu mai noma.

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Kwayoyi

Kamar legumes, kwayoyi suna cike da furotin, bitamin, da ma'adanai. Har ila yau, suna samar da ƙwayoyin zuciya marasa lafiya, tare da wasu bincike da ke nuna cewa ciki har da kwayoyi a cikin abincinku na iya taimakawa rage ƙwayar cholesterol (kuma, daga bisani, kawar da cututtukan zuciya).

"Kwayoyi suna da abinci mai mahimmanci," in ji Feller. "Almonds, alal misali, bayar da kimanin 3.5 grams na fiber a cikin wani abu daya." Don samun cin abinci mafi kyau, ƙulla al'ada daga mazaunan yankin Blue Zone da kuma gwada hannun almonds, walnuts, pistachios, cashews, ko kwayoyi Brazil.

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Man zaitun

Wani abu mai kyau na yankin Blue Zone, man zaitun yana ba da wadataccen kayan kiwon lafiya mai gina jiki, antioxidants, da mahadi irin su oleuropein (wani sinadarai da aka gano don hana ƙumburi ).

Yawancin bincike sun nuna cewa man zaitun na iya inganta lafiyar zuciya ta hanyoyi da dama, kamar su kiyaye ƙwayar cholesterol da saukar karfin jini a cikin binciken. Abinda ke faruwa, binciken da ya fito ya nuna cewa man zaitun zai iya kare kariya daga yanayin kamar cutar Alzheimer da ciwon sukari.

Zaɓi nau'in man zaitun da yawa da yawa a lokacin da zai yiwu, da kuma amfani da man fetur don dafa abinci da kayan lambu da kayan lambu. Man zaitun yana da haske game da haske da zafi, saboda haka tabbatar da adana shi a wuri mai sanyi, duhu kamar ɗakin dafa abinci.

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Karfe-Cut Oatmeal

Lokacin da yazo ga hatsi masu yawa, waɗanda ke yankin Blue Region sukan za i hatsi. Ɗaya daga cikin ƙwayoyin ƙwayoyin hatsi, ƙananan ƙwayoyi masu ƙwaya sun yi babban fiber kuma suna cika cikar karin kumallo.

Kodayake sun kasance mafiya sanannun ƙwayoyin cholesterol-lowering, mai hatsi na iya samar da yalwar wadansu amfanin kiwon lafiya. Alal misali, bincike na kwanan nan ya ƙaddara cewa hatsi na iya hana karba mai amfani, yaki da ciwon sukari, kuma hana katsewar arteries.

"Ana san hatsi ne game da abun ciki na fiber, amma suna samar da furotin na tushen shuka," in ji Feller. "Oatmeal da aka yi da 1/4 kopin hatsi na sassan karfe yana samar da sinadaran 7 grams."

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Blueberries

Fruits iri ne go-to zaki da kyau ga mutane da yawa zaune a Blue Zones. Yayinda mafi yawancin 'ya'yan itace zasu iya yin kayan zaki mai kyau ko abun ciye-ciye, abinci kamar blueberries zai iya ba da amfani mai kyau. Alal misali, binciken da aka yi a kwanan nan ya nuna cewa blueberries zai iya taimakawa wajen kare lafiyar kwakwalwar ku kamar yadda kuka tsufa, kuma ku kawar da cututtukan zuciya ta hanyar inganta karfin jini.

Don sauran Blue Zone-friendly amma mai dadi-haƙori-hakori ci abinci, duba zuwa irin 'ya'yan itatuwa kamar papayas, pineapples, ayaba, da kuma strawberries.

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Barley

Sauran hatsi da aka yi amfani da shi a yankin Blue, sha'ir na iya mallaka kamfanonin cholesterol-lowering kamar sunadaran, bisa ga wani binciken da aka buga a kwanan nan a cikin Jarida na Jaridar Clinical Nutrition . Barley kuma yana bada amino acid mai muhimmanci, da magunguna waɗanda zasu iya taimakawa wajen narkewa .

Don samun cika sha'ir, gwada ƙara wannan hatsi duka zuwa soups ko cinye shi a matsayin hatsi mai zafi.

> Sources:

> Bowtell JL, Aboo-Bakkar Z, Conway ME, Adlam AR, Fulford J. "Ƙarfafa aikin ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwa da kuma jinƙan ƙwaƙwalwar ajiya a cikin tsofaffi masu tsufa marasa lafiya bayan da aka ci gaba da cike da kayan ado." Appl Physiol Nutr Metab. 2017 Jul, 42 (7): 773-779.

> Ho HV, Sievenpiper JL, Zurbau A, et al. "Binciken da ya dace da kuma nazari na gwaji na gwajin gwagwarmayar magudi a kan LDL-C, non HDL-C da apoB don cututtukan haɗarin cutar cututtuka-iv. "Eur J Clin Nutr. 2016 Nov; 70 (11): 1340.

> Johnson SA, Figueroa A, Navaei N, et al. "Amfani da ruwan yau da kullum yana inganta karfin jini da matsananciyar ƙarfi a cikin mata masu matsananciyar mata da ciwon zuciya 1-hauhawar jini: kwayoyin halitta, masu makirci guda biyu, jarabawa marasa lafiya." J Acad Nutr Diet. 2015 Mar; 115 (3): 369-77.