Inā ʻoe e heluhelu nei i kaʻu blog a hoihoi paha i ka lōʻihi o ke ola, ua lohe paha ʻoe i kā Dan Buettner puke Blue Zones. Nānā ka mea kākau i ka nohona o nā poʻe noho o nā "ʻāpana polū" - ʻelima mau ʻāina ma ʻEulopa, Latin America a me ʻAsia (ʻoi aku ka pololei: Ikaria, Greece, Okinawa, Iapana; Ogliastra, Sardinia, ʻItalia; Loma Linda, Kaleponi, USA; Nicoya , Costa Rica), kahi i loaʻa ai i ka poʻe noiʻi ka nui o nā centenarians i ka honua. A ʻike ʻia kēia mau kenekulia ʻaʻole wale ma ka papaʻai kūikawā. Neʻe nui lākou. Lawe lākou i ka manawa e hōʻoluʻolu i ke kaumaha. Pili lākou i nā kaiāulu, haipule pinepine, e paipai iā lākou e mālama i kahi nohona olakino. A noho lākou i loko o nā ʻohana nui.
Akā ʻo ia ka mea kūpono i ka nānā kūikawā. ia a pehea ka nui o kā lākou ʻai ʻana. ʻO ia ke kumu ʻo Dan Buettner, mea noiʻi National Geographic, kākau i ka puke aʻe "Blue Zones in Practice" (ka Polū cii pāʻoihana).
Eia kekahi mau lula maʻamau no nā ʻāpana āpau.
- E hōʻoki i ka ʻai ʻana ke piha ka ʻōpū i 80%.
- No ka ʻaina awakea a me ke ahiahi, e ʻai i ka hapa liʻiliʻi o kāu papaʻai i kēlā me kēia lā.
- ʻAi i ka nui o nā meaʻai mea kanu, me ke koʻikoʻi i nā legume. ʻAi liʻiliʻi ka ʻai ʻana i ka ʻiʻo a ma nā ʻāpana liʻiliʻi. ʻAi ka poʻe noho o nā "ʻāpana polū" i ka ʻiʻo ma mua o ʻelima mau manawa i ka mahina.
- Inu ʻalekohola i ke kaulike a me nā manawa mau.
E haʻi pū wau iā ʻoe e pili ana i kekahi o nā hiʻohiʻona o ka papaʻai o kēlā me kēia o nā "ʻāpana polū".
Ikaria, Helene
ʻO ka meaʻai Mediterranean ke kākoʻo i ka hana o ka lolo a pale i ka maʻi maʻi. "ʻO ka mea e ʻokoʻa ai kēia wahi mai nā wahi ʻē aʻe o ka ʻāina ʻo ia ka manaʻo nui i ka ʻuala, ka waiu kao, ka meli, nā legumes (ʻoi aku ka moa, ka pī asparagus a me nā lelo), nā ʻōmaʻomaʻo hihiu, kekahi mau huaʻai a me nā iʻa liʻiliʻi."
Loaʻa i ka Ikaria kāna mau meaʻai ponoʻī no ka lōʻihi: ka cheese feta, nā lemona, ka sage a me ka marjoram (hoʻohui nā kamaʻāina i kēia mau mea kanu i kā lākou kī i kēlā me kēia lā). I kekahi manawa ma Ikaria, ʻai ʻia kekahi ʻiʻo kao.
Okinawa, Iapana
ʻO Okinawa kekahi o nā alakaʻi i ka helu o nā centenarians ma ka honua: ma kahi o 6,5 mau kānaka no 10 tausani mau kānaka (e hoʻohālikelike me ʻAmelika Hui Pū ʻIa: 1,73 no 10 tausani). ʻOi aku ka paʻakikī o ka moʻolelo meaʻai ma ʻaneʻi ma mua o kekahi o nā ʻāpana polū ʻē aʻe. E like me kā Buettner i kākau ai, nui nā kuʻuna meaʻai kūloko i nalowale ma lalo o ka mana o ke Komohana. I ka hapa lua o ke kenekulia XNUMX, ua hoʻomaka ka poʻe noho o ka mokupuni e ʻai i ka limu liʻiliʻi, ka turmeric a me ka ʻuala, ka nui o ka laiki, ka waiū a me ka ʻiʻo.
Eia naʻe, ua mālama ka poʻe Okinawa i ka moʻomeheu o ka ʻai ʻana i kahi mea "mai ka ʻāina" a "mai ke kai" i kēlā me kēia lā. ʻO kā lākou mau meaʻai lōʻihi e pili ana i nā melon ʻawaʻawa, tofu, keleka, ka laiki ʻeleʻele, ke kī ʻōmaʻomaʻo, a me nā halo shiitake.
Sardinia, Ikalia
Ma kēia pae ʻāina, ʻo ka lakio o nā kāne i piha i hoʻokahi haneli a me nā wahine o ka makahiki like, hoʻokahi a hoʻokahi. ʻAno ʻokoʻa kēia: i ke koena o ka honua, hoʻokahi wale nō kāne no kēlā me kēia wahine ʻelima kenekulia.
ʻO ka meaʻai o nā kūloko lōʻihi lōʻihi ka waiu kao a me ka hipa pecorino cheese, he haʻahaʻa nui o nā carbohydrates (lavash, sourdough berena, bale), he nui o ka dill, legumes, chickpeas, tomatoes, almonds, milk thistle ti a me ka waina waina. Wahi a Buettner, ʻo ka poʻe Sardinia ponoʻī lākou i ko lākou lōʻihi i ka "ea maʻemaʻe", "waina kūloko" a me ka ʻoiaʻiʻo e "aloha lākou i kēlā me kēia Lāpule." Akā, ua ʻike ka poʻe noiʻi i kahi kūlana hoihoi ʻē aʻe: ʻo ka hipa ponoʻī nona ka waiū pecorino i hana ʻia ma nā wahi mauna, no laila pono nā centenarians e piʻi mau i nā mauna a iho hou i ka pāpū.
Loma Linda, USA
ʻO ka American Blue Zone kahi home no nā Adventist Seventh-day Adventists e pale aku i ka paka, ka waiʻona, ka hula, nā kiʻiʻoniʻoni, a me ka pāpā. ʻO ka poʻe Adventist ma kēia wahi ka haʻahaʻa haʻahaʻa o ka maʻi cardiovascular a me ka maʻi diabetes ma ʻAmelika Hui Pū ʻIa a me nā helu haʻahaʻa o ka momona. ʻO kā lākou "ʻai Baibala" e pili ana i nā meaʻai mea kanu (nā cereals e like me ka oatmeal a me ka palaoa palaoa holoʻokoʻa, nā huaʻai e like me ka avocados, nā pīni, nā nati a me nā mea kanu, ka waiū soy). Hoʻokomo pū ʻia ʻo Salmon i ka meaʻai. ʻAi liʻiliʻi kekahi poʻe i ka ʻiʻo. Ua pāpā ʻia ke kō. Ua haʻi ʻia kahi centenarian o Loma Linda iā Büttner: "Ke kūʻē nei au i ke kō, koe naʻe nā kumu kūlohelohe e like me nā huaʻai, nā lā a me nā fiku, ʻaʻole au e ʻai i ke kō i hoʻomaʻemaʻe ʻia a inu i nā mea inu carbonated."
ʻO Nicoya Peninsula, Costa Rica
ʻO kekahi o nā kīʻaha i hoʻomākaukau ʻia e Nikoi he 99 ona makahiki (107 makahiki i kēia manawa) iā Büttner he laiki a me ka pī, me ka paʻakai a me ka coriander ma nā tortilla kulina i hoʻopaʻa ʻia me kahi hua manu ma luna. Hoʻohui ʻia kahi huamoa i nā meaʻai a pau.
E like me kā Buettner i kākau ai, "ʻO ka mea huna o ka meaʻai Nikoi ʻo 'ekolu kaikuahine' o ka mahiʻai Mesoamerican: beans, kulina a me ka ʻōpala." ʻO kēia mau meaʻai koʻikoʻi ʻekolu, me ka papaya, nā ʻuala a me ka maiʻa, ua hānai i nā ʻōpū lōʻihi o ka ʻāina no hoʻokahi haneli.
E hoʻāʻo e hoʻopili i nā kulekele nutritional Blue Zone i kāu papaʻai. A e kōkua iā ʻoe, e like me nā manawa mau, paipai wau i kaʻu noi me nā ʻōkuhi maʻalahi mai nā mea kanu lāʻau.
Hiki ke kūʻai ʻia ka puke ma ka palapala a me ka palapala uila ma kēia loulou.