Zvokudya zveNordic zvinotakurwa ne-full-grains, majikiti, michero, miriwo, hove, uye mazai emakungwa asina kukwana. Izvo zvakare zvakaderera mukuwedzerwa shuga uye zvokudya zvinogadzirwa. Kazhinji, inzira yakanaka kwazvo yekudya.
Vamwe vatsvakurudzi vanotenda kuti chirongwa cheNordic chinowirirana nemafuta anodzidza muMediterranean . Zvose izvi zvinopesana nezvinopesana nezvokudya zvinowanikwa mumafuta e-omega-3 kubva kune hove, uye zvose izvi zvinosanganisira zvakawanda zvezvibereko nemiriwo.
Zvokudya zveNordic zvinewo mazhizha mazhinji, ayo akaderera mumakirori, uye ane mavitamini nemajini. Zvinewo phytochemicals inobatsira, kunyanya muvaravara rwebhuruu uye rutsvuku.
Zvokudya zveNordic hazvisi zvakaoma kutevera chero bedzi iwe unogona kusiya shuga yakawedzerwa uye kudonha pamafuta matsvuku. Funga zvakanyanya pamiganhu yezvose, zvokudya zvitsva uye zvokudya zvishoma zvakanyanya zvakagadzirwa (izvo zvinenge zvakanaka mupfungwa ipi zvayo).
Heino mhedziso yedu yeNordic Diet.
Whole Grains
Inenge 25 kubva muzana yemakorikari eNordic emakoriyamu anobva mumiti yakakwana yezviyo se rye, bhari, uye oats. Zvokudya zvinosanganisira risi yakasvibirira, pasta yakazara yezviyo, uye zvakawanda zvechingwa zviyo zvose. Nherera inobvumidzwa pane kudya kweNordic zvakare, chero bedzi yakanga isina chero shuga yakawedzerwa kana uchi.
Zvibereko, Veji, uye Zvibereko
Kudya kweNordic kunosanganisira mukombe umwechete wezvibereko uye imwe kapu yemiriwo zuva rimwe nerimwe. Inonyanya kupfuma mumabriji - anopfuura makapu maviri pazuva re blueberries, strawberries, raspberries, kana maitiro ezvinyorwa zvekare.
Mafuta
Kudya kweNordic kunonyanya kuderera mumafuta asi kunosanganisira mamwe mafuta anonyorerwa (tinoshandisa mafuta eCanola kuNorth America), pamwe nemafuta emafarasi anonzi trans-free anogadzirwa namafuta e soya. Kusasarudzwa nutswe uye mbeu zvinopedzwa zvakare.
Dairy Products
Umukaka wakaora-mafuta, yogurt, uye cheese zvinosanganiswa mune zvekudya, asi mukaka unotapira unwa uye mishonga ye sugari yogurt haisi pamenyu.
Idya zvisungo zviviri zvinenge pazuva.
Hove
Idya hove dzehove dzakawanda dzakadai samasimoni, herring kana tuna, kaviri vhiki imwechete (kana kupfuura), pamwe chete idya kudya kumwe kwakaitwa nehove dzakaderera.
Nyama
Nyuchi uye nyama yemhuka zvinotenderwa, chero bedzi iwe ukasarudza kudyiwa kwe nyama yakaderera mumafuta. Sarudza chicken, turkey, uye kuonda kwegwayana nemhuka.
Zvokudya
Kwete kwete zvinodhaka. Imwe kushanda kwezvibereko kana juice berry zvakanaka. Bata nemvura, kofi, tei uye mukaka usina mafuta.
Scandinavian Recipes
Iwe haufaniri kutengesa kicheni chako neScandinavia fare kuti unakidzwe nenyama yekuNordic yekudya - kungoisa zvibereko nemiriwo iwe watova kuda uye kuwedzera mazhinji ehukiti, hove, uye zviyo zvakakwana. Shandisa mafuta eCanola uye mishonga yakakodzwa yemakese uye iwe wose wakagadzirirwa.
Sources
Akesson A, Andersen LF, Kristjánsdóttir AG, Roos E, Trolle E, Voutilainen E, Wirfält E. "Utano hunobatanidza nezvokudya zvinoratidzwa zvekudya kweNordic: kuongorora kwekuongorora mabhuku." Zvokudya Nutriti Res. 2013 Oct 9; 57. http://www.nature.com/ejcn/journal/v68/n1/full/ejcn2013192a.html.
Shingaira L, Uusitupa M, Dragsted LO, Hermansen K. "Migumisiro yeIsocaloric Healthy Nordic Diet paAmbulatory Blood Pressure mu Metabolic Syndrome: a Randomized SYSDIET Sub-study." Eur J Clin Nutriti. 2013 Oct 16. http://www.nature.com/ejcn/journal/v68/n1/full/ejcn2013192a.html.