Zvokudya zveMediterranean zvakavakirwa pazvokudya zvepanyama zvinodyiwa nevanhu vanogara kuMediterranean, kunyanya Girisi. Yakatakurwa nezvokudya zvine utano uye tsvakurudzo dzinotsvaga zvinotevera kuratidzira uku kunogona kubatsira kuderedza zvimwe zvezviitiko zvinokonzera chirwere chemoyo.
Maererano neThe Oldways Preservation & Exchange Trust, kudya kweMediterranean kwakatangwa muna 1993 ne Oldways, Harvard School of Public Health uye World Health Organization.
Zvokudya zvinosanganisira:
- Maorivhi uye maorivhi
- Zvose zviyo, kunyanya muchingwa uye zviyo panzvimbo yepasta
- Nyama tsvuku tsvuku
- Hove uye hove
- Dzimwe chezi, asi mukaka muduku
- Mhando yemiriwo nemichero
- Zvizhinji zvemajisi nemiti
- Iwaini shoma shoma
Zvokudya zveMediterranean zvinowedzera mufiber uye antioxidants kubva mumiriwo, maruva uye marimu, zvakanyanya kukunda kudyiwa kwekuMadokero, uye mafuta akazara. Nyama shoma shoma inodyiwa munzvimbo ino, uye mukaka unoshandiswa huwanduwo zvakare, kunze kwecheki uye yogurt.
Oldways yakagadzirwa Piramidhi yeMediterranean Diet Food kuti ikubatsire kuona kuti ndezvipi zvokudya zvakanakisisa.
Nheyo ye piramidhi inoumbwa nezvikafu sechingwa chakazara chezviyo, zviyo, pasta, mbatata uye mupunga. Zvibereko, marimu, marimu, uye miriwo inoumba imwe huru huru yezvokudya zvako zvezuva nezuva, pamwe chete nemaduku maduku echizi, yogurt, uye maorivhi. Nyuchi, hove, uye mazai zvinodyiwa vhiki nevhiki, uye nyama yakatsvuka inodyiwa kamwechete pamwedzi.
Makwegura anotaurawo kuti unonwa makiroji matanhatu emvura zuva rega rega, pamwe chete nekushandisa zvakadzama zvewaini tsvuku kune vamwe vanhu. Piramidhi yeMediterranean ichibvumira kuti rimwe rinotapira vhiki rese.
Nzira Yokutevera Nayo Zvokudya zveMediterranean
Dzorera mafuta waunoshandisa iye zvino namafuta omuorivhi. Iwe unenge usingadi kuwedzera mamwe makoriyori kune iwe kudya saka use mafuta omuorivhi panzvimbo yehutela, margarine uye imwewo saladi kupfeka mafuta.
Mafuta omuorivhi akanaka kubika zvakare.
Idya miriwo mizhinji. Ichi chirevo hachikwanise kusimbiswa zvakakwana. Zvokudya zvose zvine utano zvinosanganisira mizhinji yemiriwo. Vanhu vazhinji muMediterranean vanodya pira yemiriwo zuva nezuva. Miti ine miti yakasvibirira uye yakajeka yakaderera mumakirori uye yakakwirira mune antioxidants. Gadzirira chiGiriki zvinodhaka kakawanda vhiki imwe neimwe.
Fadzwa nechesi shoma. Sarudza zviyo zvakakwana kakawanda nokuti zvakakwirira mu fiber. Mbatatisi uye polenta, iyo inogadzirwa kubva muchibage, inowanzoshandiswa seyekudya muMediterranean.
Idya huku nehove. Hove ine omega-3 fatty acids iyo yakanaka kumwoyo wako uye uropi hwako. Uyezve, hove iri pasi pese mafuta uye makoriyori. Nyuchi uye mazai zvinogamuchirwa nemapurotini emvura. Bika kana kunya hove dzako kana huku, usadzika fry iyo. Zvokudya zvakadyiwa uye zvakadzika zvakabikwa hazvifananidzi iyi yekudya zvachose.
Itai mutezo mutsvuku nyama yekushandisa. Nyama yakatsvuka ine mafuta akawanda akazara asiri akanaka kumwoyo wako, naizvozvo hapana nzvimbo yakawanda yewa steaks uye hamburger mune izvi zvinodyiwa (kungofanana nekudya kumwe chete pamwedzi). Panzvimbo pekugadzira gorosi kubva kune burger pamwe chete, itai pasi mukutengesa burger pane bhinzi rose panzvimbo. Wedzera lettuce, chidimbu chewacado uye tomato, uye iwe haungasviki nyama yakatsvuka.
Tsvaga maruva uye marimu. Miti ine michina yakawanda, mapuroteni, uye mishonga uye inogona kushandiswa mundiro huru. Sarudza fodya nenyuchi dzakaoma. Nuts akadai samarmonds, walnuts uye makhesi anoita kudya kunonaka uye kwakanaka.
Fadzwa nezvibereko zvitsva se dessert. Dzivisa sukari yakadyiwa, keke, uye makiki. Chibereko chinoderera mumakorikori uye chakakwirira mu fiber uye mishonga.
Yogurt uye cheese ndiyo inowanika calcium. Sarudza imwe yogasi yakashata uye cheese zuva rimwe nerimwe. Iwe unogona kugadzira yogurt kana kuedza saridhe yakagadzikana nematato uye feta cheese. Chengeta icho chiedza.
Inwa mvura uye waini. Iyo Piramidi yeMediterranean inosanganisira magirazi matanhatu emvura zuva rega rega uye girasi kana maviri ewaini tsvuku.
Mvura yakanaka kune vose, asi usanwa waini tsvuku kana uri nepamuviri, pasi kana kana kunwa doro kunokuisa iwe kana vamwe vari pangozi.
Kuchinja kubva kune chikafu chekumadokero kumidziyo yeMediterranean kunowanzoomera kana usingashandisi mafuta emaorivhi, hove uye mamwe mimwe miriwo uye nguva dzinowanzobatanidzwa neharaunda iyi. Asi zvinonaka chaizvo. Heano mamwe mazano nemafungiro okuita kuti utange:
- Zvokudya zveMediterranean, Omega-3, nevana
Kunobva:
Rees K, Hartley L, Maruva N, Clarke A, Hooper L, Thorogood M, Anonakidza S. 'Mediterranean' mhando yezvokudya zvekudzivirira kudzivirira kwehutano hwemwoyo. Cochrane Database yekuongorora kwakarongeka 2013, Nyaya 8. Art. Nha .: CD009825. DOI: 10.1002 / 14651858.CD009825.pub2. http://www.cochrane.org/CD009825/VASC_mediterranean-diet-for-the-prevention-of-cardiovascular-disease.