Yintoni i-Nordic Diet kwaye kufuneka uyizame?

Umxholo

• Yintoni iNordic Diet?
• Ukutya okuTyiweyo kunye nokuThintela ukutya kweNordic
• IiPros zeNordic Diet
• Iingxaki zeNordic Diet
• Ukutya okuNordic vs. Ukutya kweMeditera
• Umgca ongezantsi
• Uphengululo lwe

Omnye unyaka, okunye ukutya ... okanye kubonakala ngathi. Kwiminyaka yakutshanje, ukhe wakubona ukutya kwe-F-Factor, ukutya kwe-GOLO, kunye nokutya kwe-carnivore kujikeleza - ukubiza nje ezimbalwa. Kwaye ukuba ugcina iithebhu kwiindlela zokutya zamva nje, amathuba okuba ukhe weva ngokutya kweNordic, ukutya okubizwa ngokuba yiScandinavian. Ngokusekwe kukutya okufumaneka (uqikelele) kumazwe aseNordic, isicwangciso sokutya sihlala sithelekiswa nokutya okuthandwayo kweMeditera ngesitayile kunye nezibonelelo. Kodwa kubandakanya ukutya oku-Nordic- kwaye kuyimpilo? Ngaphambili, funda ngakumbi malunga nokutya kwaseNordic, ngokweengcali zokutya ezibhalisiweyo.

Yintoni iNordic Diet?

Ukutya okuyiNordic kugxile ekutyeni okwenziwa ngamaxesha athile onyaka, okunezinto eziphilayo, kunye nokutya okuzinzileyo okuqhelekileyo okutyiwa kwingingqi yeNordic, utshilo uValerie Agyeman, RD, umsunguli weFlourish Heights. Oku kubandakanya amazwe amahlanu: iDenmark, iFinland, iNorway, i-Iceland neSweden.

Ukutya kwaseNordic kwaphuhliswa ngo-2004 nguClaus Meyer, umpheki kunye nosomashishini wokutya, ngokwenqaku lika-2016 kwi Ijenali ye-Aesthetics neNkcubeko. Ibisekwe kwimbono yokwazisa ukutya kwase Nordic (kubhalwe "ukutya kwase Nordic eNtsha" nguMeyer) kwihlabathi liphela - ethi, kuthathelwa ingqalelo ukunyuka kwamvanje kokunikwa ukutya kweNordic, kubonakale ngathi kuyasebenza. (Imeko yenqaku: Ukutya kweNordic kufumene indawo yesithoba kuma-39 ngaphakathi Iindaba zaseU.S kunye neNgxelo yeHlabathi's uluhlu lwezidlo ezingcono kakhulu ze-2021. Ngaphambili, iyenze kuphela phezulu kupapasho lwezintlu zezityalo ezisekelwe kwizityalo.) Indlela yokutya ikwajonge ukujongana nokunyuka kokuxhaphaka kokutyeba kwingingqi yeNordic ngelixa igxininisa ukutya okuzinzileyo. imveliso, ngokwenqaku likaMeyer kunye noogxa bakhe kwi Icandelo leendaba laseCambridge University. (Idibeneyo: Le yindlela ekufanele utye ngayo ukuze unciphise ifuthe lokusiNgqongileyo)

Kodwa kutheni ukuthandwa ngequbuliso? Zininzi izizathu ezinokubakho, utshilo uVictoria Whittington, RD obhalisiweyo, ukuba uqala, kukho umjikelo oqhelekileyo wokutya okuthandwayo. "Kusoloko kukho ukutya okutsha kwindawo yesehlo, kwaye kunzima ebantwini ukuba bathathe isigqibo sokuba yeyiphi efanelekileyo kubo," ucacisa uWhittington. Oku kunokubangela abantu ukuba bagxume kwi-bandwagon nangaliphi na ixesha ukutya okutsha kuvela. Kananjalo, "uluntu lutshintsha ukugxila kwalo kwiinkqubo ezizinzileyo kwiindawo ezininzi zobomi, kunye nokutya kweNordic kungqinelana nelo xabiso," wongeza. Ngokukodwa, imeko yozinzo isukela kugxilwe ekutyeni kwasekhaya, okuhlala kunobuhlobo kwindalo ngenxa yokuba akufuneki bahambe imigama emide ukuya kwipleyiti yakho. (Okwangoku, uninzi lokutya okuthandwayo kubonisa kuphela Intoni ukutya kufuneka kutyiwe, hayi phi zivela.)

Ukutya okuTyiweyo kunye nokuThintela ukutya kweNordic

I-ICYMI apha ngasentla, ukutya kweNordic kubandakanya ukuzinza, ukutya okutyiwa ngokwesiko, yup, kumazwe aseNordic. Kwaye ngelixa kukho umahluko ngaphakathi kulo mmandla- umzekelo, abantu base-Iceland naseNorway badla ngokutya iintlanzi ngakumbi kunakwamanye amazwe aseNordic, ngokutsho kovavanyo lwenzululwazi lwango-2019-iipateni zokutya ziyafana ngokufanayo.

Ke, yintoni kwimenyu yokutya eNordic? Igxininisa iinkozo ezipheleleyo (umz. Ukutya kutyebe ngokukodwa kumafutha angafakwanga ("alungileyo"), anje nge-omega-3 kunye ne-omega-6 fatty acids, ikakhulu evela kwiintlanzi ezinamafutha kunye neoyile ye-canola. (Idibeneyo: Isikhokelo esivunyiweyo seNgcaciso kumanqatha alungileyo nxamnye namafutha amabi)

Kudidi lweziqhamo, amaqunube alawula kakhulu. Ukutya kuthanda amajikijolo asekhaya kwingingqi yaseNordic, njengamaqunube, iilonberry (aka cranberries zeentaba), kunye neebilberries (aka iblueberries yaseYurophu), ngokwenqaku lowe-2019 kwiphephancwadi. Izondlo. Okwangoku, kudidi lweveggie, imifuno ebethelelweyo kunye neengcambu (umz.Iklabishi, iminqathe, iitapile) zingaphezulu kwengqondo, ngokweHarvard Health Publishing.

Ukutya kwaseNordic kukwafuna amaxabiso aphakathi "amaqanda, itshizi, iyogathi, kunye nenyama yezilwanyana zasendle [ezinje ngomvundla, ipheasant, idada lasendle, inyamakazi, kunye nenyama yenkomo," utshilo uWhittington. (ICYDK, inyama yenyamakazi zizilwanyana zasendle kunye neentaka, ezihlala zithambile kunezilwanyana zasekhaya zasezifama ezifana neenkomo okanye iihagu, ngokwe-Akhademi yeZondlo kunye neDietetics.) Ukutya kubandakanya izixa ezincinci zenyama ebomvu (njengenyama yenkomo okanye inyama yengulube) kunye nokutya okunamafutha amaninzi (umz. ibhotolo), yongeza iWhittington, ngelixa ukutya okucutshungulwayo, iziselo ezineswekile, iswekile, kunye nokutya okunetyuwa eninzi kuthintelwa kangangoko.

IiPros zeNordic Diet

Njengokutya okutsha ngokufanelekileyo, ukutya kweNordic kusafundwa ngabaphandi. Kwaye nangona kungakhange kuhlalutywe kakhulu njengokutya kweMeditera, isicwangciso sokutya esifanayo esaqala ukufumana ingqalelo kwi-1950s, uphando olwenziwa kwi-Nordic diet ukuza kuthi ga ngoku luyathembisa ngokubanzi.

Ngokutya kwezityalo kumbindi wokutya kweNordic, esi sitayile sokutya sinokubonelela ngezibonelelo ezifanayo kwizitayile zokutya ezisekwe kwizityalo ezifana nokutya kwe vegan kunye nemifuno. Ukutya izityalo ezininzi (kunye nenyama encinci) kunxulunyaniswa nomngcipheko osezantsi weemeko ezingapheliyo, kubandakanya isifo sentliziyo, ukubetha, uhlobo lwesibini seswekile, kunye nomhlaza, ngokwe American Heart Association. (Izinto eziNxulumeneyo: IiNzuzo zokuTya eziSekwe kwiSityalo wonke umntu kufuneka azi)

[ukufumana umfanekiso kwi-alex / jo kunye nekhonkco kwi-ecomm! ]

Ukutya izibonelelo zempilo-yempilo kubaluleke ngakumbi. Ngokukodwa, ukugxila kukutya kwezityalo-kubhangqiwe ngeswekile encinci, ityuwa, kunye namafutha agcweleyo-kunokunciphisa umngcipheko woxinzelelo lwegazi ngokunciphisa ukugcinwa kwamanzi kunye nokuthintela i-atherosclerosis, ukukhula kweplaque kwimithambo, utshilo uAgyeman. (I-FYI, uxinzelelo lwegazi oluphezulu luyingxaki enkulu yesifo senhliziyo, ngokutsho kwamaZiko oLawulo lweSifo kunye noThintelo.) Enyanisweni, le nzuzo yaphawulwa kwi-2016 yokuhlaziywa kwesayensi, efumene ukuba ukutya kweNordic kunokunceda ukunciphisa uxinzelelo lwegazi. ngenxa yokugxila kumajikijolo. (Amaqunube atyebile kwi-polyphenols, izityalo ezincedisayo ukunciphisa uxinzelelo lwegazi.) Uphononongo olwenziwe ngo-2014 luye lwafumanisa ukuba ukutya okuNordic kukhuthaza ukwehla kobunzima kubantu abatyebe kakhulu, nto leyo eye yanceda ukunciphisa uxinzelelo lwegazi.

Ukutya kweNordic kunokulawula i-cholesterol ephezulu, enye into ebangela umngcipheko wesifo sentliziyo. "Amanqanaba aphezulu e-fiber yokutya kwesi sicwangciso sokutya (ukusuka kwiziqhamo, imifuno, kunye neenkozo) anokuzibophelela kwiimolekyuli ze-cholesterol kwaye azithintele ukuba zifunxwe, zehlise i-LDL (cholesterol 'embi') kunye namanqanaba e-cholesterol esegazini," ucacisa. UAgyeman. Ngaphezu koko, ukutya kuthanda intlanzi enamafutha, “engumthombo omkhulu we-omega-3 fatty acids,” utshilo uAgyeman. I-Omega-3s inokunceda ukunciphisa amanqanaba akho e-cholesterol kunye ne-triglycerides - uhlobo lwamafutha egazini, olunokuthi, ngokugqithisileyo, lukwazi ukujiya iindonga zemithambo yakho kwaye lwandise umngcipheko wesifo senhliziyo.

Kodwa linda, kukho okungakumbi: Ukutya kunokunciphisa ukudumba okumgangatho ophantsi okanye ukudumba okungapheliyo. Oku kubalulekile kuba ukudumba kudlala indima kuphuhliso lwezifo ezingapheliyo, ezinje ngohlobo lweswekile 2 kunye nesifo sentliziyo. Njengoko uWhittington esitsho, ukutya okuNordic kugxininisa ukutya okuchasayo (cinga: iziqhamo kunye nemifuno) kunye nokunciphisa ukutya okubangela ukudumba (kukujonga, ukutya okwenziweyo). Nangona kunjalo, uphononongo lwenzululwazi lwango-2019 lubonisa ukuba kukho uphando oluncinci kwiipropathi ezichasene nokuvuvukala kwi-RN yokutya, ke kufuneka uphando olungaphezulu ukuze kuqinisekiswe ukuba ukutya kuyinyani. (Eyeleleneyo: IsiKhokelo sakho kwiSicwangciso sokuTya i-Anti-Inflammatory Diet)

Ngokubhekiselele kwimpembelelo yayo ekulahlekeni okanye ekugcinweni kwayo? Nangona ukutya kweNordic kuyilelwe ngokuyinxalenye ukujongana nokukhuluphala, okwangoku akukho phando lukhulu lokufunda ikhonkco. Uphando olukhoyo, nangona kunjalo, lubonisa izibonelelo ezinokubakho. Umzekelo, kuphononongo olukhankanywe ngasentla luka-2014 lwabantu abatyebe kakhulu, abo balandela ukutya kweNordic baphulukana nobunzima obuninzi kunabo balandela "ukutya okuqhelekileyo kweDanish," ophawulwa ziinkozo ezisulungekileyo, inyama, ukutya okucutshungulweyo, kunye nemifuno enefayibha ephantsi. Uphononongo lwango-2018 lufumene iziphumo ezifanayo, kuqatshelwa ukuba abantu abalandela ukutya kweNordic kangangeminyaka esixhenxe bafumana ubunzima obuncinci kunabo bangenalo. Kwakhona, uphando olongezelelweyo luyafuneka ukuqonda umphumo wokutya, ukuba kukho, ekulahlekeni kobunzima kunye nokugcinwa.

I-TL; DR - Ukutya kweNordic kunokukhusela intliziyo yakho ngokulawula uxinzelelo lwegazi oluphezulu kunye ne-cholesterol. Isenokuxhasa ukulahleka kwesisindo, ukunciphisa ukuvuvukala, kunye nokuthintela uhlobo lweswekile yesi-2, kodwa uphando olongezelelekileyo luyimfuneko.

Ngaphandle kwezibonelelo zayo zezempilo, ukutya okune-Nordic nako kunesakhiwo esingathinteliyo kunye nokulungelelanisa. Oku kuthetha ukuba "ungakwazi ukufumana ngokulula ezinye izinto ozikhethayo zokutya ezifana ne-gluten-free, i-milk-free, okanye i-vegan," u-Agyeman uthi. Translation: Awunyanzelekanga ukuba ushenxise nawaphi na amaqela okutya okanye uhambelane nerejimeni engqongqo xa uzama ukutya kweNordic - zombini ezo uWhittington azibona zibalulekile ekugcineni ukutya "okuzinzileyo" kunye nokutya okunempumelelo. Molo, ubhetyebhetye! (Idibeneyo: Kutheni kufuneka unikezele ngokutya okunesithintelo kube kanye)

Iingxaki zeNordic Diet

Ngaphandle kwoluhlu lweenzuzo ezinokubakho kwezempilo, ukutya okune-Nordic (njengako konke ukutya) ayisiyonto ilinganayo-yonke isicwangciso sokutya. "Eyona nto iphambili kule ndlela yokutya lixesha kunye neendleko," ucacisa uAgyeman. "Ukutya kwaseNordic kuthintela ukutya okwenziweyo [kwaye ke, kupakishwe] ukutya, ke uninzi lokutya kunye nokutya okulula kufuneka kwenziwe ekhaya." Oku kufuna ixesha elininzi kunye nokuzimisela ukulungiselela ukutya, nto leyo enokubaphazamisa abanye abantu (kuba… ubomi). Kwaye, abanye abantu basenokungakwazi ukufikelela okanye ukufikelela kwi-organic, izithako ezifunyenwe ekuhlaleni, ezidla ngokubiza kakhulu kuneevenkile ezinkulu zebhokisi. (Emva kwayo yonke loo nto, le yokugqibela iveliswa ngokwexabiso elikhulu ziifama ezinkulu, ekugqibeleni zivumela iithegi zexabiso eliphantsi.)

Kukwakho nomba wokufumana izithako zemveli zeNordic ngokuxhomekeke kwinkcubeko yokutya yasekhaya. Umzekelo, ukutya kubandakanya ukutya okuphakathi kwenyama yezilwanyana ezinje ngomvundla kunye nepheasant, kodwa ezi azisoloko, ukuba zikhe, zigcinwe kwi-Whole Foods yakho ekufutshane. Kwaye ukuba awuhlali eScandinavia, imeko yozinzo lokutya ukutya okufumaneka kwindawo ekuhlaleni iba lilize kwaye ayisebenzi. Cinga: Ukuba uneengonberries ezibaleka zingena zivela ngaphesheya kwechibi- okanye i-elk evela kwilizwe liphela (hey, Colorado) -awuyenzi ngokwenyani imeko-bume. Kodwa usenokuthatha iphepha ngaphandle kwencwadi yokutya yeNordic kwaye ubeke phambili uzinzo ngokutshintsha ukutya unako zintsha kwaye zikufutshane - nokuba aziyonxalenye yobuchwephesha yokutya kweNordic. (Eyeleleneyo: Uyigcina njani imveliso eNtsha ukuze ihlale ixesha elide kwaye ihlale intsha)

Ke, ngekhe ukwazi ukulandela ukutya kwi-tee, kodwa uya kuba nakho ukuvuna izibonelelo. Khumbula, "ukutya okuNordic kugxila kukutya okuzinzileyo, okupheleleyo kunye nokunciphisa ukutya okusenziwa ngakumbi," utshilo uWhittington. "Nokuba awunako ukubandakanya okunye ukutya ngenxa yokunqongophala kokufumaneka, ukutya ukutya okuphezulu okutsha, ukutya okupheleleyo kungakhokelela kwizibonelelo zempilo ezibonakalayo."

Ukutya okuNordic vs. Ukutya kweMeditera

Ngoku "kufana kakhulu kunokwahluka," ngokwenqaku lowama-2021, izidlo zaseNordic nezeMeditera zihlala zithelekiswa. Ewe, malunga nokutya, akukho mahluko ungako, utshilo uAgyeman. "Ukutya kwaseNordic kufana nokutya kweMeditera, indlela yokutya esekwe kwizityalo egxile kukutya kwendabuko kunye neendlela zokupheka zaseGrisi, e-Itali nakwamanye amazwe aseMeditera," ucacisa. Njengokutya kwaseNordic, ukutya kweMeditera kugxininisa ukutya okusekwe kwizityalo ngokugxininisa kwiziqhamo, imifuno, ukutya okuziinkozo, amandongomane, kunye nemidumba, ngokwe-AHA. Ikwabandakanya iintlanzi ezinamafutha kunye nobisi olunamafutha aphantsi ngelixa unciphisa iilekese, iswekile eyongeziweyo, kunye nokutya okuphezulu okucutshungulweyo.

Umahluko omkhulu phakathi kwezicwangciso zokutya ezimbini kukuba ukutya kweMeditera kuthanda ioyile yomnquma, ngelixa ukutya kweNordic kuthanda ioli yecanola (rapeseed), ngokuka-Agyeman. "Zombini iioyile zisekelwe kwizityalo kwaye zinexabiso eliphezulu le-omega-3 fatty acids," i-aka fat-friendly anti-inflammatory fats, ichaza uWhittington. Kodwa nantsi into yokubambisa: Ngaphandle komxholo we-omega-3 ephezulu, ioyile yecanola inayo Kaninzi I-omega-6 fatty acids kune-omega-3s, ngokwenqaku lika-2018. I-Omega-6s nayo iluncedo entliziyweni, kodwa umlinganiselo we-omega-6s kwi-omega-3s yeyona nto ibalulekileyo. I-omega-6 ephezulu ukuya kwi-omega-3 ratio inokunyusa ukudumba, ngelixa i-omega-3 ephezulu ukuya kwi-omega-6 ratio iyanciphisa, ngokwenqaku lika-2018. (Bona ngakumbi: Yonke into ekufuneka uyazi nge-Omega-3s kunye ne-Omega-6s)

Ngaba oko kuthetha ukuba amafutha omega-6- kunye neoyile ye-canola- ziindaba ezimbi? Akunjalo. Kuza kugcinwa ulungelelwaniso olufanelekileyo lwamafutha acid, ngokweIcahn School of Medicine kwiNtaba yeSinayi. Oku kuthetha ukuba ioli ye-canola inendawo ekutyeni okunempilo, ixesha elide ukutya kwakho okuseleyo kubonelela ngesisa se-omega-3 fatty acids ekutyeni okufana neentlanzi ezinamafutha (umzekelo, isalmon, ityhuna).

Ngokumalunga nezibonelelo, abaphandi basaqhubeka nokufunda ukuba ukutya kweNordic kugcina njani xa kuthelekiswa nokutya kweMeditera. Uphengululo lwenzululwazi lowama-2021 luchaza ukuba ukutya kweNordic kunokuba luncedo entliziyweni njengokutya kweMeditera, kodwa kufuneka uphando olongezelelekileyo. Kuze kube ngoko, ukutya kweMeditera okwangoku kuphethe isihloko njengenye yezona zinto zilungileyo zokutya kwimpilo yentliziyo, ngokutsho kwe-AHA.

Umgca ongezantsi

Ukutya kweNordic kubandakanya izikhokelo zendlela yokutya enempilo kwaye elungeleleneyo, utshilo uAgyeman. "[Yiyo] indlela efanelekileyo yokubandakanya iziqhamo ezininzi, imifuno, ukutya okuziinkozo, intlanzi, kunye namafutha anempilo ngosuku lwakho. Ungathethi, yindlela epholileyo ngokwenene yokufunda malunga nenkcubeko yaseNordic, "uyongezelela.

Oko kwathethi, kunokunceda ukusondela kukutya okuyiNordic njengesango lokutya okunempilo, endaweni yesicwangciso esimiselweyo sokutya. Emva kwayo yonke loo nto, ukutya izityalo ezininzi kunye nokutya okucutshungulweyo okuncinci akukho kuphela kukutya kweNordic; luphawu lokutya okunempilo ngokubanzi. Ikwangumbono olungileyo ukuncokola nogqirha wakho okanye ingcali yezokutya ebhalisiweyo phambi kokuba uzame nakuphi na ukutya okutsha, kuquka neNordic diet.

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