ʻO ka meaʻai Mediterranean kahi meaʻai i hoʻoulu ʻia e nā meaʻai kuʻuna o ka poʻe e noho ana ma nā ʻāina e like me Italia a me Helene. Ua ʻike nā mea noiʻi he olakino maikaʻi loa ka poʻe ma ka ʻai Mediterranean i hoʻohālikelike ʻia me ka poʻe e ʻai i ka meaʻai wikiwiki, e like me ʻAmelika.
Pehea i hana ʻia ai ka meaʻai Mediterranean?
Ua hoʻoholo ʻia he haʻahaʻa ka pilikia o nā maʻi make he nui. ʻo kahi laʻana; ka puʻuwai, ka hahau ʻana, ka maʻi maʻi type 2 a me ka make mua... Ma waho aʻe o kēia mau pōmaikaʻi, kōkua ka meaʻai Mediterranean e hoʻemi i ke kaumaha.
He aha ka meaʻai Mediterranean?
ʻO ka meaʻai Mediterranean kahi meaʻai olakino a me ka hoʻolālā ola. Ma kēia ʻai, ʻai ʻia nā meaʻai hou a olakino, akā ua kaupalena ʻia ka ʻai ʻana o ka protein holoholona. Pono ʻoe e hoʻoikaika kino.
Ua hoʻokumu ʻia ka manaʻo o ka Mediterranean Diet i nā makahiki 1950. Ua hoʻomaka kekahi kanaka noiʻi ʻAmelika ʻo Ancel Keys i ka haʻawina ʻehiku mau ʻāina. Ua hala kēia hana i nā makahiki he ʻumi. Ua ʻimi ʻo ia i ka loulou ma waena o ka meaʻai a me ka maʻi puʻuwai ma ka honua holoʻokoʻa. Ma ke ʻano he haʻawina, ua nānā pū ʻo Keys a me kāna hui i ka ʻai ʻana ma Helene a me Italia i nā makahiki 1950 a me 1960. Ua ʻike lākou i ka poʻe e noho ana ma ʻaneʻi he haʻahaʻa haʻahaʻa o ka maʻi coronary artery i hoʻohālikelike ʻia me US a me ʻEulopa ʻĀkau. No laila, hānau ʻia ka meaʻai Mediterranean puʻuwai. Ua loli nā ʻano meaʻai i nā makahiki. I kēia lā, ʻaʻole kūpono kēia meaʻai ma nā ʻāina Mediterranean he nui.
Pehea i hana ʻia ai ka meaʻai Mediterranean?
I ka ʻai Mediterranean, ʻai nui nā mea kanu. ʻO ia hoʻi nā huaʻai, nā huaʻai, nā mea kanu, nā legumes, nā kīʻaha piha a me nā nati. ʻAi ʻia ka nui o nā hua manu, ka moa, ka waiū a me ka iʻa. I ka meaʻai Mediterranean;
E ʻai i nā mea kanu a me nā huaʻai. Hiki iā ʻoe ke ʻai i 8 a 10 mau lawelawe o kēia mau lā.
E hoʻololi i ka palaoa palaoa piha ma kahi o ka berena keʻokeʻo no ka ʻaina kakahiaka. ʻO nā huaʻai, me ka palaoa palaoa, ka hoʻomaka maikaʻi loa i kou lā. Mālama kēia iā ʻoe i piha no nā hola lōʻihi.
Ma kahi o ka pata i ka wā e kuke aiʻaila ʻoliva E hoʻohana i nā momona unsaturated e like me ma ka berenaka waiūpaʻa Ma mua o ka hohola ʻana, e ʻai i ka berena ma ke kaomi ʻana i ka ʻaila ʻoliva.
E ʻai i ka iʻa i ʻelua manawa i ka pule. ʻO nā iʻa e like me ka tuna, salmon a me nā sardines he waiwai nui i ka omega 3 fatty acids, e like me ka oysters.iʻa iʻa He mea maikaʻi no ka naʻau a me ka lolo.
E ho'ēmi i kaʻiʻoʻulaʻula e like me ka hiki. E ʻai i ka pī, ka moa a i ʻole ka iʻa ma kahi o ka pipi. Inā makemake ʻoe e ʻai i ka ʻiʻo, e wīwī a ʻai liʻiliʻi.
E ʻai i ka nui o nā huahana waiu. Hiki ke ʻai ʻia nā huahana waiu e like me ka tiiki maoli a me ka yogurt homemade.
E ʻai i ka hua no ka ʻai. Pono e hoʻololi ʻia ka Ice cream, nā keke a i ʻole nā meaʻai i kālua ʻia me nā huaʻai olakino e like me nā strawberry, nā hua waina, nā ʻāpala a i ʻole nā hua fiku hou.
ʻO ka wai ka mea inu mua no ka meaʻai Mediterranean. Hiki ke ʻai ʻia nā mea inu ʻē aʻe, e like me ka waina ʻulaʻula, akā hoʻokahi wale nō kīʻaha i kēlā me kēia lā.
Mai inu i ka waiʻona. Hiki ke kī a me ke kofe akā no ka ʻono ʻole. E pale pū i nā wai ʻona ʻono.
ʻO ka wai ka mea inu nui i ka meaʻai Mediterranean. ʻO kēia ʻai pū kekahi me ka ʻai ʻana i ka nui o ka waina ʻulaʻula, a hiki i 1 aniani i ka lā. Eia nō naʻe, he koho wale kēia a pono e pale ʻia ka waina e kekahi me ka waiʻona a i ʻole nā pilikia e kāohi ana i kā lākou ʻai. ʻAe ʻia ka kofe a me ke kī, akā e haʻalele i nā mea inu a me nā wai momona me ke kō a i ʻole ka mea ʻono.
Papa inoa o ke Kai Mediterranean
Aia ma lalo ka papa inoa o ka meaʻai Mediterranean e hiki ke hahai ʻia no hoʻokahi pule ma ka ʻai Mediterranean. Hiki iāʻoe ke hoʻololi i nā meaʻai e like me kāu mau pono a me kou makemake e like me nā koho ma ka papa inoa.
ka Poakahi
ʻAi kakahiaka: Strawberry a me ka oat yogurt
ʻaina awakea: ʻO ka sanwiti palaoa piha me nā mea kanu
Eʻai: Salala tuna me ka aila ʻoliva. he lawelawe hua
ka Poalua
ʻAi kakahiaka: Oatmeal me nā hua waina
ʻaina awakea: ʻO ka salakeke tuna i koe mai ka pō ma mua
ʻAina ahiahi: ʻO ka salakeke me nā'ōmato, nāʻoliva a me ka cheese feta
Wednesday
ʻAi kakahiaka: ʻO ka omelet me nā mea kanu, nā'ōmato a me nā'alika. he lawelawe hua
ʻaina awakea: ʻO ka sanwiti palaoa piha me ka paʻakai a me nā mea kanu
ʻAi kakahiaka: ʻO nā hua me nā mea kanu i hoʻomoʻa ʻia i ka ʻaila ʻoliva
ʻaina awakea: Strawberry yogurt, oats a nati
ʻAina ahiahi: ʻO ke keiki hipa i kālua ʻia, ka salakeke a me ka ʻuala kālua
Poaono
ʻAi kakahiaka: Oatmeal me nā huawaina, nati a me nā ʻāpala
ʻaina awakea: ʻO ka sanwiti palaoa piha me nā mea kanu.
ʻAina ahiahi: Wholegrain pizza Mediterranean me ka paʻakai, nā mea kanu a me ka ʻaila ʻoliva.
Sunday
ʻAi kakahiaka: ʻO ka ʻomele a me ka ʻoliva
ʻaina awakea: ʻO ka pizza i koe mai ka pō ma mua
ʻAina ahiahi: ʻO ka moa moa, nā mea kanu a me nā ʻuala. He ʻai huaʻai no ka ʻai.
Nā meaʻai ʻai ma ka ʻai Mediterranean
ʻAʻole pono ʻoe e ʻai ma mua o 3 ʻai i ka lā. Eia naʻe, inā pōloli loa ʻoe ma waena o ka ʻai ʻana, hiki iā ʻoe ke ʻai i kēia mau meaʻai ʻai:
lima o ka hazelnuts
he lawelawe hua
carrots
Strawberry a huawaina paha
Nā mea i koe mai ka pō ma mua
Yogurt
ʻO nā ʻāpana Apple me ka pata ʻalemona
Nā Pōmaikaʻi ʻai Mediterranean
No ka mea ʻaʻole ia e ʻōlelo i ka ʻai ʻana i nā meaʻai i hana ʻia, pale ia i nā maʻi e like me ka puʻuwai puʻuwai a me ka hahau.
Hoemi ia i ka pilikia o Alzheimer.
Mālama ʻo ia i ka maʻi maʻi maʻi ma muli o ka hoʻemi ʻana i ke kahe koko koko a paipai i ka ʻai ʻana i nā meaʻai fibrous.
ʻO ka aila ʻoliva, ʻo ia ke kumu o ka meaʻai Mediterranean, hoʻohaʻahaʻa i ka cholesterol maikaʻi ʻole a me ke koko. No laila, pale ia i ke koko kiʻekiʻe.
Kāohi ia i ka osteoporosis no ka mālama ʻana i ka iwi iwi.
E hakakā ana i nā ʻano maʻi kanesa.
Hoʻomaikaʻi ia i ka hana cognitive.
Kāohi ia i ka mumū.
Hāʻawi ia i ka hoʻomaha mai ke kaumaha.
ʻO ka pale ʻana i nā maʻi he nui e hiki ke hoʻolōʻihi i ke ola.
ʻO ka mea nui, kōkua ia e lilo i ke kaumaha.
ʻAi ʻAi Mediterranean ʻAi ʻAi ʻAi ʻai
ʻOmelet spinach
kumuhana
4 kīʻaha ʻoki ʻokiʻoki
1 kīʻaha paʻi paʻi
3 mau hua
1 onioni waena
hapalua teaspoon o ka paʻakai
2 puna puna
5 punetune o ka cheese
1 punetēpō palaoa
Pehea la ia?
E hoʻohui i ka pata i ka pā a kau ma luna o ke kapuahi. E hoʻohui i ka ʻaila a me ka palai no 5 mau minuke.
E hoʻohui i ka spinach, ka paʻi a me ka palaoa a hui no 2 mau minuke. E hoʻopau i ke kapuahi.
E kuʻi i ʻekolu hua i loko o ke pola. E kāpīpī i ka paʻakai a me ka pepa.
E hoʻohui i ka ʻaila a me ka hui ʻana o ka spinach a hui maikaʻi. E waiho ma kahi kapa.
E hoʻohui i kahi pata i ka pā a ninini i ka hui hua.
E ʻai a ʻeleʻele ka lalo. E hoʻohuli a kuke i kekahi ʻaoʻao.
Ua mākaukau kāu omelet kakahiaka Mediterranean!
yogurt Mediterranean
kumuhana
Yogurt
1 kīʻaha strawberries
He kīʻaha blueberries
1 punetune o ka meli
1 punetune ka pauka flaxseed
2 punetune o ka granola
1 punetēpē o ka pata ʻalemona
Pehea la ia?
E lawe i ka yogurt a me ka hua i loko o kahi pola nui.
E hoʻohui i ka meli, ka pauka flaxseed, ka granola, a me ka pata ʻalemona.
ʻO ka ʻatikala kupaianaha loa aʻu i ʻike ai i ka wā e noiʻi ana i ka meaʻai Mediterranean. Ola i kou mau lima.