Menene Abincin Bahar Rum, Yaya Aka Yi? Jerin Abincin Bahar Rum

Abincin Bahar Rum abinci ne wanda aka yi wahayi zuwa ga abincin gargajiya na mutanen da ke zaune a ƙasashe irin su Italiya da Girka. Masu bincike sun gano cewa mutanen da ke cikin abincin tekun Mediterrenean suna da lafiya sosai idan aka kwatanta da mutanen da ke cin abinci mai sauri, kamar Amurkawa.

An kuma ƙaddara cewa haɗarin cututtuka da yawa masu mutuwa ya ragu. Misali; ciwon zuciya, bugun jini, nau'in ciwon sukari na 2 da mutuwa da wuri… Baya ga waɗannan fa'idodin, abincin Bahar Rum yana taimakawa wajen rasa nauyi.

Menene Abincin Bahar Rum?

Abincin Bahar Rum shine ingantaccen tsarin abinci da tsarin rayuwa. A cikin wannan abincin, ana cinye sabo da abinci mai lafiya, amma amfani da furotin dabba yana da iyaka. Kuna buƙatar zama mai motsa jiki. 

Tunanin Abincin Bahar Rum ya samo asali ne a cikin 1950s. Wani Ba’amurke mai bincike mai suna Acel Keys ya fara nazarin Kasashe Bakwai. Wannan aikin ya ɗauki shekaru da yawa. Ya bincika alaƙar da ke tsakanin abinci mai gina jiki da cututtukan zuciya a duniya. A matsayin wani ɓangare na binciken, Keys da tawagarsa sun kuma bincika halayen cin abinci a Girka da Italiya a cikin 1950s da 1960s. Sun lura cewa mutanen da ke zaune a nan suna da ƙananan cututtukan cututtukan jini idan aka kwatanta da Amurka da arewacin Turai. Don haka, an haifi abincin da ke da alaƙa da Bahar Rum. Hanyoyin cin abinci sun canza a cikin shekaru. A yau, wannan abincin ba ya aiki a yawancin ƙasashen Rum.

Yaya ake yin Abincin Bahar Rum?

A cikin abincin Bahar Rum, galibi ana cin tsire-tsire. Wato kayan lambu, 'ya'yan itatuwa, ganyaye, legumes, dukan hatsi da goro. Ana cinye matsakaicin adadin ƙwai, kaji, kiwo da abincin teku. A cikin abincin Bahar Rum;

• Ku ci karin kayan lambu da 'ya'yan itatuwa. Kuna iya cin abinci sau 8 zuwa 10 na waɗannan a rana. 
• Canja zuwa gurasar hatsi gaba ɗaya maimakon farin burodi don karin kumallo. 'Ya'yan itãcen marmari, tare da gurasar hatsi, sune farkon farkon ranar ku. Wannan zai ci gaba da cika ku na tsawon sa'o'i.
• Maimakon man shanu lokacin dafa abinci zeytinyaäÿä ± Yi amfani da kitse marasa ƙarfi kamar akan gurasa man shanu Ku ci gurasar da aka tsoma a cikin man zaitun maimakon yada shi.
• Ku ci abincin teku sau biyu a mako. Kifi irin su tuna, salmon, sardines suna da wadata sosai a cikin sinadarai mai omega 3, kamar kawa. kifi kifi Yana da amfani ga lafiyar zuciya da kwakwalwa.
• Rage cin naman ja kamar yadda zai yiwu. Ku ci wake, kaji ko kifi maimakon naman sa. Idan kina son cin nama, sai ki samu karye, ki ci kadan.
• Yi amfani da matsakaicin adadin kayan kiwo. Ana iya cin kayayyakin kiwo kamar cuku na halitta da yogurt na gida.
• Ku ci 'ya'yan itace don kayan zaki. Ya kamata a maye gurbin ice cream, waina ko wasu kayan da aka gasa da ƴaƴan ƴaƴan lafiya kamar su strawberries, inabi, apples ko sabbin ɓaure.
• Ruwa ya kamata ya zama abin sha na farko don abincin Bahar Rum. Sauran abubuwan sha, irin su jan giya, ana iya sha, amma gilashi ɗaya kawai aka yarda a kowace rana. 
• A guji shan barasa. Ana yarda da shayi da kofi amma ga marasa daɗi. Hakanan a guji ruwan 'ya'yan itace masu zaki.

Wadanda ke cikin abincin Bahar Rum ya kamata su bi jerin abubuwan yi da abubuwan da ba a yi a ƙasa ba.

Abincin da za a guje wa a cikin abincin Bahar Rum

• Abincin masu ciwon sukari: soda, candies, ice cream, sukarin tebur da sauransu.
• Hatsi mai ladabi: Farin burodi, taliya da aka yi da alkama mai ladabi, da sauransu.
• Fat-fat: Fats da ake samu a cikin margarine da abinci iri-iri.
• Mai tacewa: Mai soya, man canola, man auduga da sauransu.
• Naman da aka sarrafa: Sausages da aka sarrafa, karnuka masu zafi, da sauransu.
• Abincin da aka sarrafa: Abincin da aka yiwa lakabin "ƙananan mai" ko "abinci" ko aka yi a masana'anta

Abincin da za a ci a cikin abincin Bahar Rum

• Kayan lambu: Tumatir, broccoli, kabeji, alayyafo, albasa, farin kabeji, karas, Brussels ta tsiro, kokwamba, barkono, eggplant, zucchini, artichoke da dai sauransu.
• 'Ya'yan itãcen marmari: Apple, Banana, Orange, Pear, Strawberry, Innabi, kwanan wata, ɓaure, guna, peach, apricot, kankana da dai sauransu.
• Kwayoyi da iri: Almonds, walnuts, hazelnuts, cashews, sunflower tsaba, kabewa tsaba, da dai sauransu.
• Legumes: Wake, wake, lentil, gyada, chickpeas, da sauransu.
• Tubers: Dankali, dankali mai dadi, turnips, da dai sauransu.
• Dukan hatsi: hatsi, shinkafa launin ruwan kasa, hatsin rai, sha'ir, masara, alkama, dukan hatsi, gurasar hatsi gabaɗaya.
• Kifi da abincin teku: Salmon, sardines, kifi, tuna, mackerel, shrimp, kawa, kaguwa, mussel da sauransu.
• Kaji: kaza, agwagi, Hindi da sauransu.
• Kwai: Kaza, kwarto da ƙwai agwagwa.
• Madara: Cuku, yoghurt da sauransu.
• Ganye da kayan yaji: Tafarnuwa, Basil, Mint, Rosemary, Sage, nutmeg, kirfa, barkono da dai sauransu.
• Kitse masu lafiya: karin budurwa man zaitun, zaitun, avocado da man avocado.

Ruwa shine babban abin sha a cikin abincin Bahar Rum. Wannan abincin kuma ya haɗa da cinye matsakaiciyar adadin jan giya, har zuwa gilashin 1 kowace rana. Amma wannan gaba ɗaya zaɓi ne kuma duk wanda ke da giya, shaye-shaye ko matsalolin sarrafa cin su ya kamata a guji shi. Kofi da shayi suma suna da karɓuwa sosai, amma ka nisanci sukari ko abubuwan sha masu daɗi da zaƙi.

Jerin Abincin Bahar Rum

Da ke ƙasa akwai jerin abinci na Bahar Rum wanda za a iya bi har tsawon mako guda akan abincin Bahar Rum. Kuna iya canza abincin bisa ga buƙatun ku da abubuwan da kuka zaɓa bisa ga zaɓin da ke cikin jerin.

Litinin

Breakfast: Strawberry da oat yoghurt

Abincin rana: Sanwicin hatsi duka tare da kayan lambu

Abincin dare: Salatin Tuna da man zaitun. hidimar 'ya'yan itace 

Talata

Breakfast: Oatmeal tare da Raisins

Abincin rana: Tuna salad ya rage daga daren da ya gabata

Abincin dare: Salatin tare da tumatir, zaituni da cukuwar feta 

Laraba

Breakfast: Omelet tare da kayan lambu, tumatir da albasa. hidimar 'ya'yan itace

Abincin rana: Sanwicin hatsi gaba ɗaya tare da cuku da kayan lambu

Abincin dare: Mediterranean lasagna 

Alhamis

Breakfast: Yogurt tare da 'ya'yan itace da kwayoyi

Abincin rana: Bar lasagna da dare kafin

Abincin dare: Salmon da aka gasa tanda 

Jumma'a

Breakfast: Qwai tare da kayan lambu da aka dafa a cikin man zaitun

Abincin rana: Strawberry yogurt, hatsi da kwayoyi

Abincin dare: Gasashen rago, salatin da dankalin turawa 

Asabar

Breakfast: Oatmeal tare da zabibi, kwayoyi da apples

Abincin rana: Sanwicin hatsi duka tare da kayan lambu.

Abincin dare: Dukan hatsin Bahar Rum pizza tare da cuku, kayan lambu da man zaitun. 

Lahadi

Breakfast: Kayan lambu da zaitun omelet

Abincin rana: Bar pizza daga dare kafin

Abincin dare: Gasashen kaza, kayan lambu da dankali. A hidima na 'ya'yan itace don kayan zaki.

Abincin ciye-ciye akan Abincin Bahar Rum

Ba ku buƙatar cin abinci fiye da sau 3 a rana. Duk da haka, idan kuna jin yunwa sosai tsakanin abinci, za ku iya cin abinci na ciye-ciye masu zuwa:

• dintsi na hazelnuts
• hidimar 'ya'yan itace
• karas
• Strawberry ko innabi
• Ragowar daren da ya gabata
• Yogurt
• Yankakken Apple tare da Almond Butter

Amfanin Abincin Bahar Rum

• Tunda bai bada shawarar cin abinci da aka sarrafa ba, yana hana cututtuka irin su ciwon zuciya da bugun jini. 
• Yana rage haɗarin cutar Alzheimer.
• Yana ba da kariya daga ciwon sukari yayin da yake rage hawan jini kuma yana ƙarfafa cin abinci mai fiber.
• Man zaitun, wanda shine tushen abinci na Bahar Rum, yana rage mummunan cholesterol da hawan jini. Don haka yana hana hawan jini.
• Yana hana osteoporosis yayin da yake kula da yawan kashi.
• Yana yaki da ciwon daji iri-iri.
• Yana inganta aikin tunani.
• Yana hana kumburi.
• Yana ba da taimako daga bakin ciki.
• Hana cututtuka da yawa yana ba da damar tsawaita rayuwa.
• Mafi mahimmanci, yana taimakawa wajen rasa nauyi.

Girke-girke na Abincin Bahar Rum

Alayyafo omelet

kayan

•  4 kofin yankakken alayyafo
•  1 kofin yankakken faski
•  Qwai na 3
•  1 matsakaici albasa
•  rabin teaspoon na gishiri
•  Man shanu cokali 2
•  5 cokali na cuku
•  1 tablespoon na gari

Yaya ake yi?

• Ƙara man shanu a cikin kwanon rufi kuma sanya shi a kan murhu. Ki zuba albasa ki soya na tsawon mintuna 5.
• Ki zuba alayyahu da faski da gari ki gauraya na tsawon mintuna 2. Kashe murhun.
• A doke kwai uku a cikin kwano. Yayyafa gishiri da barkono a kai.
• Ki zuba albasa da hadin alayyahu sai ki gauraya sosai. A ajiye shi gefe.
• Sai ki zuba man shanu a kaskon ki zuba a cikin hadin kwai.
• Cook har sai kasa yayi launin ruwan kasa. Juya da dafa daya gefen.
• Omelet karin kumallo na Bahar Rum ya shirya!

yogurt Mediterranean

kayan

•  Yogurt
•  1 kofin strawberries
•  Gilashin blueberries
•  Cokali 1 na zuma
•  1 tablespoon na flaxseed foda
•  2 tablespoons na granola
•  1 tablespoons na almond man shanu

Yaya ake yi?

• Ɗauki yogurt da 'ya'yan itace a cikin babban kwano.
• Ƙara zuma, flaxseed foda, granola, da man almond.
• Bar shi a cikin firiji na tsawon minti 20.
• Shirye don yin hidima.

Salatin Bahar Rum

kayan

•  1 kofin farin cuku
•  Rabin gilashin zaitun
•  Kofin kwata yankakken albasa
•  1 kofin yankakken letas
•  Gilashin tumatir ceri
•  1 kofin yankakken kokwamba
•  1 tablespoons na man zaitun
•  2 tablespoons na flaxseed
•  kwata tablespoon na gishiri

Yaya ake yi?

• Saka cukuwar feta, zaitun, albasa da latas a cikin babban kwano.
• Ƙara man zaitun da kuma haɗa kayan aiki da kyau.
• Ƙara tumatir ceri, kokwamba, flaxseed da gishiri.
• Mix dukkan kayan lambu kuma bar kwano a cikin firiji na tsawon minti 15.

Kwai avocado toast

kayan

•  1 matsakaici avocados
•  2 teaspoon na lemun tsami ruwan 'ya'yan itace
•  1 teaspoon yankakken coriander
•  kwata teaspoon na gishiri
•  tsunkule na barkono
•  2 yanka na dukan gurasar hatsi
•  5 tablespoons na man zaitun
•  1 kananan tumatir
•  Qwai na 2

Yaya ake yi?

• Ƙara man zaitun a cikin kwanon rufi da zafi na minti daya.
• Ki fasa kwai biyu a dafa na tsawon mintuna 2. Yayyafa tare da tsunkule na barkono da gishiri.
• Ki markada avocado ki zuba gishiri da lemun tsami.
• Gasa gurasar yanka.
• Yada mashed avocado da hadin kwai a kan gabon.
• Ado da coriander da kuma bauta.

avocado smoothie

kayan

•  rabin avocado
•  1 kofin alayyafo
•  a banana
•  1 kofin madarar almond
•  Kwanaki 2

Yaya ake yi?

• Yanke avocado, ayaba da alayyahu. Haɗa shi da madarar almond har sai kun sami cakuda mai santsi.
• Canja wurin cakuda zuwa gilashi kuma ku yi hidima.
• Kuna iya ajiye shi a cikin firiji na tsawon minti 10 kafin yin hidima.

Tuna salad

kayan

•  1 kofin tuna
•  1 matsakaici tumatir
•  Rabin kofi na kwayayen masara
•  1 kofin farin cuku
•  3 yankakken faski cokali
•  Kofin kwata na man zaitun
•  teaspoon kwata na barkono baƙar fata
•  1 teaspoon na thyme
•  2 tablespoon na vinegar
• rabin teaspoon na gishiri
•  1 teaspoon na lemun tsami ruwan 'ya'yan itace

Yaya ake yi?

• Ƙara man zaitun, vinegar, ruwan 'ya'yan lemun tsami, thyme, gishiri da barkono a cikin kwano. Mix shi da kyau. A ajiye shi gefe.
• A cikin wani kwano, ƙara cuku, tumatir, albasa, masara da faski sannan a gauraya a hankali.
• Mix duka biyun, ƙara tuna kuma a gauraya sosai.

References: 1, 2, 3