Idan kuna karanta shafina ko kuma sha'awar ingancin tsawon rai, tabbas kuna jin littafin Dan Buettner Blue Zones. Marubucin ya yi nazarin salon rayuwar mazaunan “yankuna masu launin shudi” - yankuna biyar a Turai, Latin Amurka da Asiya (mafi daidai: Ikaria, Girka, Okinawa, Japan; Ogliastra, Sardinia, Italiya; Loma Linda, California, USA; Nicoya , Costa Rica), inda masu bincike suka sami mafi yawan masu shekaru ɗari a duniya. Kuma waɗannan masu shekaru ɗari sun bambanta ba kawai ta hanyar abinci na musamman ba. Suna motsawa sosai. Suna ɗaukar lokaci don sauƙaƙa damuwa. Suna cikin al'ummomi, galibi masu addini, waɗanda ke ƙarfafa su su kula da rayuwa mai kyau. Kuma suna zaune a cikin manyan iyalai.
Amma wannan shine abin da ya cancanci kulawa ta musamman. cewa kuma nawa suke ci. Wannan shine dalilin da ya sa Dan Buettner, mai bincike kasa Geographic, ya rubuta littafi na gaba "Yankin Blue a Aiwatarwa" (The Blue zones Magani).
Anan ga wasu ƙa'idodi na gaba ɗaya ga dukkan yankuna:
- Dakatar da cin abinci yayin da cikinka ya cika kashi 80%.
- Don ƙarshen abincin rana da abincin dare, ku ci mafi ƙarancin abincin ku na yau da kullun.
- Ku ci yawancin abinci na tsire-tsire, tare da girmamawa akan legumes. Ku ci nama da wuya kuma a ƙananan rabo. Mazaunan "yankuna masu launin shudi" suna cin naman da ba su wuce sau biyar a wata.
- Sha giya a cikin matsakaici kuma a kai a kai.
Zan kuma gaya muku game da wasu sifofin abincin kowane ɗayan "bangarorin shuɗi".
Ikaria, Girka
Abincin Bahar Rum yana taimakawa wajen tallafawa aikin kwakwalwa da kuma hana cututtuka na kullum. "Abin da ya bambanta wannan yanki da sauran wurare a yankin shine fifikon dankali, madarar awaki, zuma, legumes (musamman kaji, wake da lentil), ganyen daji, wasu 'ya'yan itatuwa da kifaye kadan."
Ikaria yana da nasa kayan abinci na yau da kullun: cukui na feta, lemo, sage da marjoram (mazauna suna ƙara waɗannan ganyayen shayin yau da kullun). Wani lokaci a Ikaria, ana cin naman akuya.
Okinawa, Japan
Okinawa yana daya daga cikin shugabannin a cikin adadin centenarians a duniya: game da 6,5 mutane a cikin 10 dubu mazauna (kwatanta da Amurka: 1,73 da 10 dubu). Labarin cin abinci ya fi rikitarwa a nan fiye da wasu yankunan shuɗi. Kamar yadda Buettner ya rubuta, yawancin al'adun abinci na gida sun ɓace a ƙarƙashin rinjayar Yammacin Turai. A cikin rabin na biyu na karni na XNUMX, mazaunan tsibirin sun fara cin ƙananan ciyawa, turmeric da dankali mai dadi, karin shinkafa, madara da nama.
Duk da haka, Okinawans sun kiyaye al'adar cin wani abu "daga ƙasa" da "daga teku" kowace rana. Abincinsu na tsawon rai ya haɗa da kankana, tofu, tafarnuwa, shinkafa mai ruwan kasa, koren shayi, da namomin kaza na shiitake.
Sardinia, Italiya
A wannan tsibirin, yawan maza masu shekaru ɗari da mata masu shekaru ɗaya ne zuwa ɗaya. Wannan ba sabon abu ba ne: a cikin sauran duniya, mutum ɗaya ne ke cikin kowace mata ɗari biyar.
A rage cin abinci na gida dogon-hanta hada da goat ta madara da tumaki pecorino cuku, wani matsakaici adadin carbohydrates (lavash, m burodi, sha'ir), mai yawa dill, legumes, chickpeas, tumatir, almonds, madara thistle shayi da innabi ruwan inabi. A cewar Buettner, Sardinawan da kansu suna danganta tsawon rayuwarsu zuwa "tsaftataccen iska", "ruwan inabi na gida" da kuma cewa "suna yin soyayya kowace Lahadi." Amma masu binciken sun gano wani yanayi mai ban sha'awa: tumakin da ake yin nonon pecorino daga gare su ana kiwo a wuraren da ke da tsaunuka, don haka dole ne masu shekaru ɗari su ci gaba da hawan tsaunuka kuma su sake gangarowa cikin fili.
Loma Linda, Amurka
The American Blue Zone gida ne ga Seventh-day Adventists waɗanda ke guje wa taba, barasa, rawa, fina-finai, da kafofin watsa labarai. Masu Adventists a wannan yanki suna da mafi ƙarancin cututtukan cututtukan zuciya da ciwon sukari a Amurka da ƙarancin kiba. “Abincinsu na Littafi Mai Tsarki” ya dogara ne akan abinci na shuka ( hatsi irin su oatmeal da gurasar alkama gabaɗaya, 'ya'yan itatuwa irin su avocados, wake, goro da kayan lambu, madara soya). Salmon kuma yana cikin abinci. Wasu suna cin nama kaɗan. An haramta sukari. Wani ɗan shekara ɗari na Loma Linda ya gaya wa Büttner: “Ba na adawa da sukari gaba ɗaya, in ban da abubuwan halitta kamar su ’ya’yan itace, dabino ko ɓaure, ban taɓa cin matataccen sukari ko shan abin sha ba.”
Yankin Nicoya, Costa Rica
Ɗaya daga cikin jita-jita da Nikoi ɗan shekara 99 (yanzu mai shekara 107) ya shirya wa Büttner shi ne shinkafa da wake, tare da cuku da coriander a kan tortillas masara da aka yi masa kwai a sama. Dogayen hanta na gida suna ƙara kwai kusan kowane tasa.
Kamar yadda Buettner ya rubuta, "Sirrin cin abinci na Nikoi shine 'yan'uwa mata uku' na noman Mesoamerican: wake, masara da squash." Wadannan abinci guda uku da suka hada da gwanda, dawa da ayaba, sun ciyar da dogon hanta a yankin tsawon karni daya.
Gwada daidaita jagororin abinci mai kyau na Blue Zone zuwa abincinku! Kuma don taimaka muku, kamar koyaushe, Ina ba da shawarar aikace-aikace na tare da girke-girke masu sauƙi daga abubuwan ganye.
Ana iya siyan littafin a cikin takarda da tsarin lantarki a wannan mahaɗin.