Kodi Zakudya za ku Mediterranean ndi Chiyani, Zimapangidwa Bwanji? Mediterranean Diet List

Zakudya za ku Mediterranean ndi zakudya zomwe zimalimbikitsidwa ndi zakudya zachikhalidwe za anthu okhala m'mayiko monga Italy ndi Greece. Ofufuza apeza kuti anthu omwe amadya zakudya za ku Mediterranean ali ndi thanzi labwino kwambiri poyerekeza ndi anthu omwe amadya zakudya zofulumira, monga Amereka.

Zatsimikiziridwanso kuti chiopsezo cha matenda ambiri omwe amapha ndi otsika. Mwachitsanzo; matenda a mtima, sitiroko, mtundu wa matenda a shuga a 2 ndi kufa msanga ... Kuwonjezera pa ubwino umenewu, zakudya za ku Mediterranean zimathandiza kuchepetsa thupi.

Kodi Mediterranean Diet ndi chiyani?

Zakudya za ku Mediterranean ndi zakudya zabwino komanso moyo wathanzi. Muzakudya izi, zakudya zatsopano komanso zathanzi zimadyedwa, koma kudya mapuloteni a nyama kumakhala kochepa. Muyenera kuchita masewera olimbitsa thupi. 

Lingaliro la Zakudya za ku Mediterranean lidayamba m'ma 1950. Wofufuza waku America wotchedwa Ancel Keys adayambitsa Phunziro la Mayiko Asanu ndi Awiri. Ntchitoyi inatenga zaka zambiri. Iye wafufuza kugwirizana pakati pa zakudya ndi matenda a mtima padziko lonse. Monga gawo la kafukufukuyu, Keys ndi gulu lake adawunikanso momwe amadyera ku Greece ndi Italy m'ma 1950 ndi 1960. Iwo adawona kuti anthu okhala kuno anali ndi chiwopsezo chochepa cha matenda a mitsempha yamagazi poyerekeza ndi US ndi kumpoto kwa Europe. Choncho, zakudya za ku Mediterranean zokondweretsa mtima zinabadwa. Makhalidwe a zakudya asintha m'zaka zapitazi. Masiku ano, zakudya izi sizikugwiranso ntchito m'mayiko ambiri a Mediterranean.

Kodi Zakudya za ku Mediterranean Zimapangidwa Bwanji?

Muzakudya za ku Mediterranean, makamaka zomera zimadyedwa. Ndi masamba, zipatso, zitsamba, nyemba, mbewu zonse ndi mtedza. Mazira, nkhuku, mkaka ndi nsomba zam'madzi zimadyedwa pang'ono. Zakudya za ku Mediterranean;

• Idyani masamba ndi zipatso zambiri. Mutha kudya 8 mpaka 10 magawo awa patsiku. 
• Sinthani ku mkate wopanda tirigu m'malo mwa mkate woyera pa kadzutsa. Zipatso, pamodzi ndi mkate wa phala, ndiye chiyambi chabwino cha tsiku lanu. Izi zidzakuthandizani kukhala okhuta kwa maola ambiri.
• M'malo mwa batala pophika mafuta a azitona Gwiritsani ntchito mafuta osakhazikika monga pa mkate mafuta Idyani mkate woviikidwa m’mafuta a azitona m’malo moupaka.
• Idyani zakudya zam'nyanja kawiri pa sabata. Nsomba monga tuna, salimoni, sardines ndizolemera kwambiri mu omega 3 fatty acids, monga oyster. nkhono Ndizopindulitsa pa thanzi la mtima ndi ubongo.
• Chepetsani kudya nyama yofiira momwe mungathere. Idyani nyemba, nkhuku kapena nsomba m’malo mwa ng’ombe. Ngati mukufuna kudya nyama, isungeni yowonda ndikuidya pang'ono.
• Idyani mkaka wapakatikati. Zakudya zamkaka monga tchizi wachilengedwe ndi yogati yapanyumba zimatha kudyedwa.
• Idyani zipatso za mchere. Ayisikilimu, keke kapena zinthu zina zophikidwa ziyenera kusinthidwa ndi zipatso zathanzi monga sitiroberi, mphesa, maapulo kapena nkhuyu zatsopano.
• Madzi ayenera kukhala chakumwa choyambirira cha zakudya zaku Mediterranean. Zakumwa zina, monga vinyo wofiira, zimathanso kudyedwa, koma galasi limodzi lokha patsiku ndilololedwa. 
• Pewani kumwa mowa. Tiyi ndi khofi ndizovomerezeka, koma imwani popanda shuga. Pewaninso timadziti ta zipatso totsekemera shuga.

Amene ali pazakudya za ku Mediterranean ayenera kutsatira mndandanda wazomwe muyenera kuchita ndi zomwe musachite pansipa.

Zakudya zomwe siziyenera kudyedwa pazakudya za ku Mediterranean

• Zakudya zotsekemera: soda, maswiti, ayisikilimu, table sugar ndi zina.
• Njere zoyengedwa: Mkate woyera, pasitala wopangidwa ndi tirigu woyengedwa, etc.
• Mafuta a Trans: Mafuta opezeka mu margarine ndi zakudya zosiyanasiyana zosinthidwa.
• Mafuta Oyeretsedwa: Mafuta a soya, mafuta a canola, mafuta a thonje ndi ena.
• Nyama yokonzedwa: Ma soseji okonzedwa, agalu otentha, etc.
• Zakudya zosinthidwa: Zakudya zotchedwa "mafuta ochepa" kapena "zakudya" kapena zopangidwa mufakitale

Zakudya zomwe zimatha kudyedwa pazakudya zaku Mediterranean

• Masamba: Tomato, broccoli, kabichi, sipinachi, anyezi, kolifulawa, kaloti, Brussels imamera, nkhaka, tsabola, biringanya, zukini, atitchoku etc.
• Zipatso: Apple, nthochi, lalanje, peyala, sitiroberi, mphesa, tsiku, nkhuyu, vwende, pichesi, ma apricot, mavwende etc.
• Mtedza ndi mbewu: Ma almonds, walnuts, hazelnuts, cashews, njere za mpendadzuwa, nthanga za dzungu, etc.
• Zamasamba: Nyemba, nandolo, mphodza, mtedza, nandolo, etc.
• Ma tubers: Mbatata, mbatata, turnips, etc.
• Njere zonse: Oats, mpunga wofiira, rye, balere, chimanga, tirigu, mbewu zonse, mkate wambewu.
• Nsomba ndi Zakudya Zam'madzi: salmon, sardines, trout, tuna, nsomba ya makerele, shrimp, oyster, nkhanu, mussel etc.
• Nkhuku: nkhuku, bakha, Hindi etc.
• Dzira: Mazira a nkhuku, zinziri ndi abakha.
• Mkaka: Tchizi, yoghurt etc.
• Zitsamba ndi zonunkhira: Adyo, Basil, timbewu tonunkhira, rosemary, tchire, nutmeg, sinamoni, tsabola etc.
• Mafuta abwino: mafuta owonjezera a azitona, azitona, avocado ndi mafuta a avocado.

Madzi ndi chakumwa chofunikira muzakudya zaku Mediterranean. Zakudya izi zimaphatikizanso kumwa vinyo wofiira pang'ono, mpaka kapu imodzi patsiku. Komabe, izi ndizosankha ndipo vinyo ayenera kupewedwa ndi aliyense yemwe ali ndi chidakwa kapena mavuto oletsa kumwa kwawo. Khofi ndi tiyi ndizovomerezeka kotheratu, koma khalani kutali ndi zakumwa ndi timadziti totsekemera ndi shuga kapena zotsekemera.

Mediterranean Diet List

Pansipa pali mndandanda wa zakudya za Mediterranean zomwe zingatsatidwe kwa sabata pazakudya za Mediterranean. Mutha kusintha zakudya malinga ndi zosowa zanu ndi zomwe mumakonda malinga ndi zomwe zili pamndandanda.

Lolemba

Chakudya cham'mawa: Strawberry ndi oat yogurt

Chakudya chamasana: Sangweji yambewu yonse yokhala ndi masamba

Chakudya chamadzulo: Saladi ya tuna ndi mafuta a azitona. a kutumikira zipatso 

Lachiwiri

Chakudya cham'mawa: Oatmeal ndi zoumba

Chakudya chamasana: Saladi ya tuna yotsala usiku watha

Chakudya chamadzulo: Saladi ndi tomato, azitona ndi feta cheese 

Lachitatu

Chakudya cham'mawa: Omelet ndi masamba, tomato ndi anyezi. a kutumikira zipatso

Chakudya chamasana: Sangweji yambewu yonse ndi tchizi ndi ndiwo zamasamba

Chakudya chamadzulo: Mediterranean lasagna 

Lachinayi

Chakudya cham'mawa: Yogurt ndi zipatso ndi mtedza

Chakudya chamasana: Lasagna yotsala usiku watha

Chakudya chamadzulo: Salmon yophikidwa mu uvuni 

Friday

Chakudya cham'mawa: Mazira ndi masamba ophikidwa mu mafuta

Chakudya chamasana: Strawberry yogurt, oats ndi mtedza

Chakudya chamadzulo: Ng'ombe yokazinga, saladi ndi mbatata yophika 

Loweruka

Chakudya cham'mawa: Oatmeal ndi zoumba, mtedza ndi maapulo

Chakudya chamasana: Sangweji yambewu yonse yokhala ndi masamba.

Chakudya chamadzulo: Pizza ya Wholegrain Mediterranean ndi tchizi, masamba ndi mafuta a azitona. 

Sunday

Chakudya cham'mawa: Omelet wa masamba ndi azitona

Chakudya chamasana: Pizza yotsala usiku watha

Chakudya chamadzulo: Nkhuku yokazinga, masamba ndi mbatata. A kutumikira zipatso mchere.

Zakudya zopatsa thanzi pazakudya zaku Mediterranean

Simukuyenera kudya kupitilira katatu patsiku. Komabe, mukakhala ndi njala pakati pa chakudya, mutha kudya zakudya zotsatirazi:

• ma hazelnuts ochepa
• a kutumikira zipatso
• kaloti
• Strawberry kapena mphesa
• Zotsalira usiku watha
• Yogati
• Maapulo magawo ndi batala amondi

Ubwino wa Zakudya za Mediterranean

• Popeza samalimbikitsa kudya zakudya zosinthidwa, zimalepheretsa matenda monga kulephera kwa mtima ndi sitiroko. 
• Amachepetsa chiopsezo cha Alzheimer's.
• Zimateteza ku matenda a shuga chifukwa zimachepetsa kusinthasintha kwa shuga m'magazi komanso zimalimbikitsa kudya zakudya zamafuta.
• Mafuta a azitona, omwe ndi maziko a zakudya za ku Mediterranean, amachepetsa cholesterol choipa ndi kuthamanga kwa magazi. Choncho, zimalepheretsa kuthamanga kwa magazi.
• Zimalepheretsa kufooka kwa mafupa chifukwa zimateteza kusungidwa kwa mafupa.
• Imalimbana ndi mitundu yosiyanasiyana ya khansa.
• Imawongolera ntchito yachidziwitso.
• Zimalepheretsa kutupa.
• Zimapereka mpumulo ku kupsinjika maganizo.
• Kupewa matenda ambiri kumathandiza kutalikitsa moyo.
• Chofunika kwambiri, zimathandiza kuchepetsa thupi.

Zakudya Zam'mawa za Mediterranean Maphikidwe

Sipinachi omelet

zipangizo

•  4 chikho chodulidwa sipinachi
•  1 chikho chodulidwa parsley
•  Mazira a 3
•  1 anyezi wapakatikati
•  theka la supuni ya tiyi ya mchere
•  Supuni 2 za mafuta
•  5 supuni ya tchizi
•  1 supuni ya ufa

Zimatha bwanji?

• Onjezerani batala ku poto ndikuyiyika pa chitofu. Onjezani anyezi ndi mwachangu kwa mphindi zisanu.
• Onjezani sipinachi, parsley ndi ufa ndikusakaniza kwa mphindi 2. Zimitsani chitofu.
• Kumenya mazira atatu mu mbale. Kuwaza mchere ndi tsabola pamenepo.
• Onjezerani kusakaniza kwa anyezi ndi sipinachi ndikusakaniza bwino. Khalani pambali.
• Onjezerani batala ku poto ndikutsanulira mu dzira losakaniza.
• Kuphika mpaka pansi pa bulauni. Flip ndi kuphika mbali inayo.
• Omelet yanu yam'mawa yaku Mediterranean yakonzeka!

Yogurt ya Mediterranean

zipangizo

•  Yogati
•  1 chikho cha strawberries
•  Kapu ya blueberries
•  Supuni 1 za uchi
•  Supuni 1 ya ufa wa flaxseed
•  2 tbsp granola
•  Supuni 1 ya batala ya amondi

Zimatha bwanji?

• Tengani yoghuti ndi zipatso mu mbale yaikulu.
• Onjezerani uchi, ufa wa flaxseed, granola ndi batala wa amondi.
• Siyani mufiriji kwa mphindi 20.
• Wokonzeka kutumikira.

Saladi ya Mediterranean

zipangizo

•  1 chikho choyera tchizi
•  Theka la galasi la azitona
•  Kotala chikho sliced ​​anyezi
•  1 chikho shredded letesi
•  Kapu ya tomato yamatcheri
•  1 chikho akanadulidwa nkhaka
•  Supuni 1 za mafuta a azitona
•  Supuni 2 za flaxseed
•  kotala supuni ya mchere

Zimatha bwanji?

• Ikani feta cheese, azitona, anyezi ndi letesi mu mbale yaikulu.
• Onjezerani mafuta a azitona ndikusakaniza zosakaniza bwino.
• Onjezani chitumbuwa tomato, nkhaka, flaxseed ndi mchere.
• Sakanizani masamba onse ndikuyika mbale mufiriji kwa mphindi khumi ndi zisanu.

Mazira ndi avocado toast

zipangizo

•  1 ma avocados apakati
•  Supuni 2 ya madzi a mandimu
•  Supuni 1 yodulidwa coriander
•  kotala supuni ya tiyi ya mchere
•  tsabola wakuda
•  2 magawo a mkate wathunthu
•  Supuni 5 za mafuta a azitona
•  1 tomato kakang'ono
•  Mazira a 2

Zimatha bwanji?

• Onjezerani mafuta a azitona mu poto ndikuwotcha kwa mphindi imodzi.
• Dulani mazira awiri ndikuphika kwa mphindi ziwiri. Nyengo ndi uzitsine wakuda tsabola ndi mchere.
• Phatikizani avocado ndikuwonjezera mchere ndi mandimu.
• Dulani magawo a mkate.
• Pakani avocado wosweka ndi dzira osakaniza pa tositi.
• Kokongoletsa ndi coriander ndi kutumikira.

avocado smoothie

zipangizo

•  theka la avocado
•  1 chikho cha sipinachi
•  nthochi
•  1 chikho cha amondi mkaka
•  2 masiku

Zimatha bwanji?

• Dulani avocado, nthochi ndi sipinachi. Sakanizani ndi mkaka wa amondi mpaka mutapeza kusakaniza kosalala.
• Tumizani osakaniza mu galasi ndikutumikira.
• Mukhoza kusunga mufiriji kwa mphindi 10 musanayambe kutumikira.

Saladi ya tuna

zipangizo

•  1 chikho tuna
•  1 tomato wobiriwira
•  Theka la galasi la chimanga
•  1 chikho choyera tchizi
•  Supuni 3 akanadulidwa parsley
•  Kotala chikho cha mafuta a azitona
•  Kotala supuni ya tiyi wakuda tsabola
•  Supuni 1 ya thyme
•  Supuni 2 ya viniga
• theka la supuni ya tiyi ya mchere
•  Supuni 1 ya madzi a mandimu

Zimatha bwanji?

• Onjezerani mafuta a azitona, viniga, madzi a mandimu, thyme, mchere ndi tsabola mu mbale. Sakanizani bwino. Khalani pambali.
• Mu mbale ina, onjezerani tchizi, tomato, anyezi, chimanga ndi parsley ndikusakaniza mofatsa.
• Sakanizani zonse ziwiri, onjezerani tuna ndikusakaniza bwino.

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