Svipa Yakadzikama yeTapu uye Utano
Kutarisa kudya kudya utano asi uchiri kunakidzwa nekudya zvinonaka iwe unoda kudya zvakare uye zvakare? Zvokudya zveMediterranean-zvinoenderana nemichero yakawanda yemichero nemiriwo, zviyo zvose, nyemba, maruva, marimu, maorivhi, hove, uye zvishoma zve yogurt uye cheese-ndiyo imwe yenzira dzakanaka dzekudya munyika. Kuvonga kwezvokudya zvayo zvinonaka uye zvinonaka, ndiyo nzira yekudya iyo iwe unogona kuchengetedza hupenyu hwako hwose.
Mazana eongororo yezvesayenzi inoratidza kuti vanhu vanonyanya kutevera kudya kweMediterranean vanowana hutano hwakanaka huzhinji, kubva pane zviri nani moyo uye mapfupa emapfupa uye kunopedzisira pangozi yekurohwa uye chirwere cheshuga kurarama kwenguva refu. Imwe yongororo yakangodaro yakabatanidza kudya kweMediterranean nemakore mashoma ane uropi hunokonzera.
Icho chinhu chimwe chete kuziva zvose zvinobatsira zvekudya kweMediterranean, uye chinetso chakasiyana zvachose chekuisa muchiito. Pano pane mashomanana mashandisi eMediterranean kune rimwe zuva rekudya kwezuva kuti atange:
Breakfast breakfast
Sezvokudya zvemanheru munzvimbo dzakawanda dzenyika, kudya kwemazuva ekuMediterranean kunopesana zvichienderana nezuva revhiki. Pakupera kwevhiki, kudya kwemazuva ekupedzisira (kana brunch) mukana wekuunganidza pamwe neshamwari nemhuri, zorora, uye unakidzwa nekupararira kwakanaka.
Mune dzimwe nzvimbo dzeEastern Mediterranean, somuenzaniso, iwe ungangodaro wakaona mapapiro akaputirwa mumafuta emuorivhi uye akasaswa ne''''atar (a Middle Middle akaomeswa uswa unosanganiswa), zvakasiyana-siyana zvakashata uye zvakaoma cheeses, hummus, fresh cucumber uye tomato saladi , maorivhi, uye miriwo yemifuta patafura.
Pakati pevhiki yebasa, kudya kwekudya muMediterranean kunokurumidza uye kunopenya.
Edzai swap idzi:
| Kana uchida: | Edza: |
| Sugary cereal uye mukaka | Oatmeal nomukaka, wakagadzirwa nesinamoni, uchi, uye yakatswa michero itsva |
| Bhengi rakabatana nekisiki cheese | Yese yegorosi yegorosi ine kupararira kwakapararira, kufanana ne hummus, guacamole, kana mutsva, kuparadzirwa kwembudzi cheese uye yakagadzirwa nematavi yakatswa uye michero itsva kurutivi |
| Muffin with butter | Yogurt yechiGiriki yakakwana ne granola, michero mitsva, uye mutsva weuchi pane |
The Oldways Breakfast 1-2-3 Purogiramu, yakafuridzirwa nechingwa cheMediterranean, inosimbisa kudya kwekudya kwekudya kwekudya kwekudya kwemafuro matatu:
- Whole grains
- Muchero mutsva kana miriwo
- Chinhu chepuroteni (yakafanana mazai kana yogurt)
Kudya chimwe chinhu (kunyange chikamu chiduku kana iwe usati uchinzwa nzara mangwanani) kubva kune imwe neimwe yezvikamu izvi zvichakusimbisa uye kukuzadza kusvikira masikati.
Kudya
Mumazuva ekutanga, horiatiki, kana tsika dzechiGiriki saladi, inotanga kuonekwa kakawanda pamatafura echiGiriki. Iyo ine zvigadzirwa zvishomanana-tomato, makomkoro, zvigunwe zvitsvuku, tsvuku tsvuku tsvuku, mukaka wemakwai kupfuura cheese, uye Kalamata miorivhi-uye yakapfekwa chete nemamwe maorivhi emuorivhi , vhiniga yewaini yakatsvuka, newaini yewaini. Zvitsva masadhidi ndezvakanakisisa zvekudya kwemasikati, pamwe negorosi pita kana kuputika kune rumwe rutivi.
Edzai swap idzi:
| Kana uchida: | Edza: |
| Turkey club sandwich ne chips | Sandwich ine hove yakakanyiwa kana yakakangwa, sa tuna, sardines kana salmon, uye mushonga mushando wemavara kana tsvina yemiriwo mudivi |
| Cobb saladi nemucheka webhuruu chekufuka | Fattoush, yemuMediterranean yekare, inogadzirwa nemafuta ekusiyiwa kwepita chingwa, chiduku cheimwe mimwe yemiorivhi yakawanda, mazamu emutimu, uye chero mishonga iripo-makucheka, tomato, radishes, uye mavarai ezvinyoro zvinowanzowedzerwa, pamwe chete nemishonga yakachena separsley kana mint |
| Roast Beef Reuben sandwich | Chipupa chemediterranean cheMediterranean nemiti yemiorivhi, hummus, cheese, zvibereko zvitsva, uye pita kana kuputika (kana iwe ukanyatsonaka nyama, kuwedzera zvishoma zvishoma) |
Kudya
Mutsika muMediterranean, masikati ndeyekudya kukuru kwezuva uye kudya kwemanheru chinhu chakareruka. Kana iwe wakashandirwa kunzwa, pane dzimwe kudya zvinonaka, edza kuedza nemafuta matsva nemafuta.
Mishonga nemiti inonhuwira zvinokonzera kuti marudzi ose eMediterranean awanike-makumin, sinamoni, uye ginger muEastern Mediterranean uye yakaoma oregano, thyme, uye safoni muEurope yeEurope-uye inoderedza kudiwa kwekuwedzera munyu nemafuta pakubika.
Edzai swap idzi:
| Kana uchida: | Edza: |
| Mac uye cheese | Chikamu chiduku chegorosi rose pasta (inenge 2/3 mukombe yakabikwa) neine spinachi yakaoma, mafuta emuorivhi, nyemba nyemba, anchovies yakagurwa, parmigiano reggiano cheese, uye yakarungwa neparsley, tsvuku tsvuku tsvuku, nemononi |
| Burger uye fries | Chika yakakangwa pairi gorosi pita ne tzatziki (guchuti yogurt muto), yakashandiswa ne mbatata yakabikwa ne rosemary nemafuta emuorivhi |
| Hove nemachipisi | Kuwedzera kana salmon-yakabikwa, pan-seared, kana yakabikwa muchechi-neyakagadzirwa zvizere nemiriwo yemwaka, seminopinashi kana makollards. (Quinoa, ruzi rakasvibirira, uye mabhesi ndizvo zvinosarudzwa zvisarudzo zveguten.) |
Kudya michero yakasiyana-siyana, miriwo, nutswe, mbeu, mbeu yose, maruva, uye zvimwe zvekudya zvine utano ndiyo nzira yakanakisisa yekudya zvakanaka. Nenguva isipi, kune zvakawanda zvinonaka zvekudya zveMediterranean uye zvinonaka kukukurudzira. Pashure pezvose, vanhu vakakomberedza Mediterranean vave vachidya nenzira iyi kwemazana emakore.
Oldways, chirongwa cheBoston-based nonprofit uye sangano rekudzidzisa kwekudya, yakagadzira Piramidi yeMediterranean Diet muna 1993 neHarvard School of Public Health uye World Health Organization.