7 Lijo tse phelang Batho ba phelang libakeng tse khubelu ba na le lijo tsa bona

Bakeng sa bophelo bo bolelele le bophelo bo botle, leka ho matlafatsa lijo tsa hau tsa lijo tseo batho ba lulang libakeng tsa Blue Zones ba li jang. Khopolo e entsoeng ke National Geographic Fellow le mongoli Dan Buettner, Li-Blue Zones ke libaka ho pota lefatše moo batho ba atisang ho phela nako e telele ka ho fetisisa 'me ba na le litekanyo tse fokolang tsa lefu la pelo, kankere, lefu la tsoekere le botenya.

Ka likarolo tsa bona tse tsotehang tsa batho ba phelang lilemo tse fetang 100, Blue Zones li kenyeletsa libaka tse latelang: Ikaria, Greece; Okinawa, Japane; profinse ea Ogliastra e Sardinia, Italy; e leng motse oa Seventh-Day Adventists Loma Linda, California; le Peninsula ea Costa Rica ea Costa Rica.

Le hoja khetho ea lijo e fapana ho ea ka libaka, libaka tsa Blue Zone li ja haholo-holo, 'me karolo ea 95 lekholong ea lijo tsa letsatsi le leng le le leng e etsoa ke meroho, litholoana, lijo-thollo le limela. Batho ba libakeng tse Blue ba atisa ho qoba nama le lebese, hammoho le lijo tse tsoekere le lino tse tahang. Ba boetse ba khaotsa ho ja lijo tse nkiloeng.

Lijo tse hahang hase tsona feela tse nahanang ho lebisa nako e telele ho ba phelang libakeng tse Blue, leha ho le joalo. Batho ba joalo le bona ba na le menyetla e phahameng ea ho ikoetlisa, maemo a tlaase a khatello ea kelello, maqhama a matla a sechaba, le kutloisiso e matla ea morero.

Leha ho le joalo, ho khomarela morero o matla oa ho ja o nang le limatlafatsi o bonahala o phetha karolo ea bohlokoa bophelong bo ikhethang ba baahi ba Blue Zone. Mona ho sheba lijo tse supileng tse kenyeletsang lijo tsa hau tse bululetsoeng ka Blue Zone.

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Limela

Ho tswa ho li-chickpeas ho lentils, limela ke karolo ea bohlokoa ea lijo tsa Blue Zone. E nang le li-fibre le tse tsejoang ka liphello tsa lipelo tsa bona tse phetseng hantle, limela tsa mofuta oa mofuta oa limela le tsona li na le mohloli o phahameng oa liprotheine, tse rarahaneng tsa lik'habohaedreite, le li-vithamine le liminerale tse sa tšoaneng.

Ho sa tsotellehe hore na u rata linaoa kapa lierekisi tse mahlo-mafubelu, batla bonyane senoelo sa limela ka letsatsi. E loketse bakeng sa lijo leha e le life, limela tsa mofuta oa limela li etsa phaello e kholo ho salate, sopho le li-stew, le lipepe tse ngata tse thehiloeng ka veggie. "Haeba u batla ho etsa sesebelisoa sa linaoa tse tharo nakong ea lijo tsa mantsiboea, sebelisa linaoa tse omeletseng 'me u li luke, u li phehe ka linoko tsa hao le li-freshgirls", o khothalletsa moruti oa Maya Feller ea ngolisitsoeng hore a ngolisetse lijo.

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Dark Leafy Greens

Le hoja meroho ea mefuta eohle e atile ka lijo tse ling tsa Blue Zone, meroho e lefifi e nang le makhasi a kang kera, sipinake le Swiss chard li bohlokoa haholo. E 'ngoe ea mefuta e mengata ea limatlafatsi, meroho e lefifi e nang le makhasi a na le livithamine tse' maloa tse nang le matla a matla a antioxidant, ho akarelletsa le vithamine A le vithamine C.

Ha u reka mofuta ofe kapa ofe oa veggie, hopola hore batho ba Blue Zones ba atisa ho ja meroho e hōlileng sebakeng sa habo bona.

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Linate

Joaloka limela, linate li tletse liprotheine, livithamine le liminerale. Li boetse li fana ka lihlahisoa tse sa tsitsang tsa pelo tse sa tsitsang, ka lipatlisiso tse bontšang hore ho kenyelletsa le linate lijong tsa hau li ka thusa ho fokotsa likarolo tsa k'holeseterole (le tsona li thibela lefu la pelo).

Futs ke lijo tse ngata, "o re Feller. "Ka mohlala, lialmonde li fana ka liranta tse tharo tse tharo tse sebelisoang." Bakeng sa ho ja lijo tse nang le bophelo bo botle, alima tloaelo ho baahi ba Blue Zone 'me u leke lialmonde tse ngata, walnuts, pistachios, cashews kapa linate tsa Brazil.

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Oli ea Olive

Setsi sa lijo tsa Blue Zone, oli ea mohloaare e fana ka leruo le matlafatsang mafura, li-antioxidants le metsoako e kang oleuropein (k'hemik'hale e fumanoeng ho thibela ho ruruha ).

Liphuputso tse ngata li bontšitse hore oli ea mohloaare e ka ntlafatsa bophelo ba pelo ka litsela tse 'maloa, tse kang ho boloka k'holeseterole le khatello ea mali ho hlahloba. Ho feta moo, patlisiso e hlahang e bontša hore oli ea mohloaare e ka thusa ho sireletsa khahlanong le maemo a kang lefu la Alzheimer le lefu la tsoekere.

Khetha oli e mengata ea oli ea mohloaare hangata kamoo ho ka khonehang, 'me u sebelise oli ea hao ho pheha le ka li salate le lijana tsa meroho. Oli ea mohloaare e ela hloko leseli le mocheso, kahoo e-ba bonnete ba hore ue boloke sebakeng se pholileng, se lefifi joaloka khinete ea kichineng.

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Khauta-Khaola Oatmeal

Ha ho tluoa tabeng ea lijo-thollo, batho ba Blue Zones hangata ba khetha li-oats. E 'ngoe ea li-oats tse fokolang ka ho fetisisa tse sebetsanang le tsona, li-oats tse entsoeng ka tšepe li etsa hore ho be le khetho e phahameng ea lijo tsa hoseng.

Le hoja mohlomong ba tsebahala haholo ka matla a bona a ho theola k'holeseterole, li-oats li ka boela tsa fana ka melemo e mengata ea bophelo bo botle. Ka mohlala, patlisiso ea morao tjena e entse qeto ea hore li-oats li ka senya boima ba 'mele, li loantša lefu la tsoekere,' me li thibela ho thatafala ha methapo.

"Li-oats li tsebahala ka li-fiber tsa tsona, empa li boetse li fana ka protheine e thehiloeng limela," ho bolela Feller. "Oatmeal e entsoeng ka 1/4 senoelo sa oats e entsoeng ka tšepe e fana ka ligrama tse 7 tsa protheine."

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Blueberries

Litholoana tse ncha ke phekolo e ntle ho batho ba bangata ba phelang libakeng tse Blue. Le hoja mofuta o mongata oa litholoana o ka etsoa bakeng sa lijo tse nang le lijo tse nang le lijo tse nang le lijo tse monate, lijo tse kang blueberries li ka fana ka melemo ea bonus. Ka mohlala, lipatlisiso tsa morao-rao li bontšitse hore blueberries e ka thusa ho sireletsa boko ba hao ha u ntse u le moholo, 'me u loantše lefu la pelo ka ho ntlafatsa khatello ea mali.

Bakeng sa lijo tse ling tse nang le botlalo ba libaka tsa Blue Zone empa li ja lijo tse monate, li sheba litholoana tse kang lipapayas, liphaenapole, libanana le fragole.

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Harese

Ntho e 'ngoe ea lijo-thollo e amohelehang libakeng tsa Blue, harese e ka ba le lihlahisoa tsa k'holeseterole tse fokolang tse kang tsa oats, ho ea ka phuputso e sa tsoa hatisoa Europe Journal of Clinical Nutrition . Harese e boetse e fana ka amino acid e hlokahalang, hammoho le lik'hemik'hale tse ka thusang ho tsosa lijo .

E le hore o tle o tle o tletseng harese, leka ho eketsa lijo-thollo tsena ho sopho kapa ho li ja joaloka lijo-thollo tse chesang.

> Mehloli:

> Bowtell JL, Aboo-Bakkar Z, Conway ME, Adlam AR, Fulford J. "Ho ntlafatsa boko bo sebetsang le bokooa le ho phomola ho batho ba hōlileng ba phetseng hantle ka mor'a hore e se ke ea hlola e e-ba le" blueberry supplementation "e sa feleng." Appl Physiol Nutr Metab. 2017 Jul; 42 (7): 773-779.

> Ho HV, Sievenpiper JL, Zurbau A, le al. "Tlhahlobo e hlophisitsoeng le ho hlahloba litlhahlobo tsa liteko tse sa laoleheng tsa liphello tsa phello ea harese ea β-glucan ho LDL-C, e seng HDL-C le apoB bakeng sa lefu la pelo lefu la kotsi-iv. "Eur J Litho tsa Mmele. 2016 Nov; 70 (11): 1340.

> Johnson SA, Figueroa A, Navaei N, et al. "Letsatsi le leng le le leng ho sebelisa lithethefatsi ho ntlafatsa khatello ea mali le khatello ea meriana ho basali ba postmenopausal ba nang le pele le sethala sa 1-khatello ea meriana: teko ea litsi tsa tlhokomelo ea taolo ea sebaka se nang le bobeli, se nang le bokofu." J Acad Nutrition Diet. 2015 Mar; 115 (3): 369-77.