Lijo tsa Mediterranean ke eng, li etsoa joang? Lethathamo la Lijo tsa Mediterranean

Lijo tsa Mediterranean ke lijo tse susumelitsoeng ke lijo tsa setso tsa batho ba lulang linaheng tse kang Italy le Greece. Bafuputsi ba fumane hore batho ba jang lijo tsa Mediterranean ba phetse hantle haholo ha ba bapisoa le batho ba jang lijo tse potlakileng, joalo ka Maamerika.

Hape ho fumanoe hore kotsi ea mafu a mangata a bolaeang e fokotsehile. Ka mohlala; lefu la pelo, stroke, mofuta oa 2 lefu la tsoekere le lefu la pele ho nako ... Ho phaella melemo ena, lijo tsa Mediterranean li thusa ho theola boima ba 'mele.

Lijo tsa Mediterranean ke eng?

Lijo tsa Mediterranean ke moralo oa bophelo bo botle le mokhoa oa bophelo. Lijong tsena, lijo tse ncha le tse phetseng hantle li jeoa, empa tšebeliso ea protheine ea liphoofolo e lekanyelitsoe. U lokela ho ba mafolofolo 'meleng. 

Khopolo ea Lijo tsa Mediterranean e qalile lilemong tsa bo-1950. Mofuputsi oa Leamerika ea bitsoang Ancel Keys o qalile Thuto ea Linaha tse Supileng. Mosebetsi ona o ile oa nka lilemo tse mashome. O hlahlobile kamano pakeng tsa phepo e nepahetseng le lefu la pelo lefatšeng ka bophara. E le karolo ea thuto, Keys le sehlopha sa hae le bona ba ile ba hlahloba mekhoa ea ho ja Greece le Italy lilemong tsa bo-1950 le bo-1960. Ba hlokometse hore batho ba lulang mona ba na le litekanyetso tse tlase tsa lefu la methapo ea pelo ha ba bapisoa le US le Europe leboea. Ka hona, lijo tsa Mediterranean tse nang le pelo e ntle li ile tsa tsoaloa. Mekhoa ea ho ja e fetohile ho theosa le lilemo. Kajeno, lijo tsena ha li sa sebetsa linaheng tse ngata tsa Mediterranean.

Lijo tsa Mediterranean li Etsoa Joang?

Lijong tsa Mediterranean, haholo-holo limela lia jeoa. E leng meroho, litholoana, litlama, linaoa, lijo-thollo le linate. Mahe, likhoho, lebese le lijo tsa leoatleng lia jeoa. Lijong tsa Mediterranean;

• Ja meroho le litholoana haholoanyane. U ka ja li-servings tse 8 ho isa ho tse 10 ka letsatsi. 
• Fetohela ho bohobe ba lijo-thollo ho e-na le bohobe bo tšoeu bakeng sa lijo tsa hoseng. Litholoana, hammoho le bohobe ba lijo-thollo, ke qalo e phethahetseng ea letsatsi la hau. Sena se tla u boloka u tletse lihora tse telele.
• Ho e-na le botoro ha u pheha oli ea mohloaare Sebelisa mafura a sa tsitsang joalo ka ka bohobe botoro Ja bohobe bo kolobisitsoeng ka oli ea mohloaare ho e-na le ho bo abela.
• Ja lijo tsa leoatleng habeli ka beke. Litlhapi tse kang tuna, salmon, sardine li ruile haholo ka omega 3 fatty acids, joalo ka oyster. likhofu E molemo bakeng sa bophelo bo botle ba pelo le boko.
• Fokotsa ho ja nama ea hau e khubelu ka hohle kamoo ho ka khonehang. Ja linaoa, likhoho kapa tlhapi sebakeng sa nama ea khomo. Haeba u batla ho ja nama, e koetlise 'me u e je hanyenyane.
• Sebelisa lihlahisoa tsa lebese tse itekanetseng. Lihlahisoa tsa lebese tse kang chisi ea tlhaho le yoghurt e entsoeng hae li ka jeoa.
• Ja litholoana bakeng sa lijo tse theolelang. Ice cream, likuku kapa lintho tse ling tse halikiloeng li lokela ho nkeloa sebaka ke litholoana tse phetseng hantle tse kang fragole, morara, liapole kapa lifeiga tse ncha.
• Metsi e lokela ho ba seno sa mantlha sa lijo tsa Mediterranean. Lino tse ling, tse kang veine e khubelu, le tsona li ka nooa, empa ho lumelloa khalase e le 'ngoe feela ka letsatsi. 
• Qoba ho noa joala. Tee le kofi lia amoheleha empa bakeng sa unsweetened. Hape qoba lero le nang le tsoekere e tsoekere.

Ba leng lijong tsa Mediterranean ba lokela ho latela lethathamo la lintho tseo u lokelang ho li etsa le tseo u sa lokelang ho li etsa ka tlase.

Lijo tseo u lokelang ho li qoba lijong tsa Mediterranean

• Lijo tse tsoekere: soda, lipompong, ka holim'a ice cream, tsoekere ea tafoleng le tse ling.
• Lithollo tse hloekisitsoeng: Bohobe bo bosoeu, pasta e entsoeng ka koro e hloekisitsoeng, joalo-joalo.
• Mafura a Trans: Mafura a fumanoang margarine le lijong tse fapa-fapaneng tse entsoeng.
• Oli e hloekisitsoeng: Oli ea soya, oli ea canola, oli ea k'hothone le tse ling.
• Nama e phehiloeng: Li-sausage tse entsoeng, li-hot dog, joalo-joalo.
• Lijo tse phehiloeng: Lijo tse ngotsoeng “mafura a tlaase” kapa “dijo” kapa tse entsoeng fekthering

Lijo tseo u ka li jang lijong tsa Mediterranean

• Meroho: tamati, broccoli, k'habeche, spinach, eiee, cauliflower, lihoete, Limela tsa Brussels, likomkomere, pepere, eggplant, zucchini, artichoke joalo-joalo.
• Litholoana: Apole, Banana, Orange, Pear, Strawberry, Morara, letsatsi, lifeiga, mahapu, perekisi, apricot, lehapu joalo-joalo.
• Linate le peo: Lialmonde, walnuts, makotomane, li-cashews, peo ea soneblomo, peo ea mokopu, joalo-joalo.
• Legumes: Linaoa, lierekisi, lentile, matokomane, lierekisi, joalo-joalo.
• Li-tubers: Litapole, litapole, turnips, joalo-joalo.
• Lijo-thollo: Oats, raese e sootho, rye, harese, poone, koro, lijo-thollo, bohobe ba lijo-thollo.
• Litlhapi le lijo tsa leoatleng: salmon, sardine, trout, tuna, mackerel, shrimp, oyster, crab, mussel joalo-joalo.
• Khoho: khoho, letata, Hindi jj.
• Lehe: Khoho, likoekoe le mahe a letata.
• Lebese: Cheese, yogurt joalo-joalo.
• Litlama le linoko: Konofole, basil, koena, rosemary, sage, nutmeg, sinamone, pepere joalo-joalo.
• Mafura a phetseng hantle: oli ea mohloaare e sa tsoakoang, oli ea mohloaare, ea avocado le ea avocado.

Metsi ke seno se seholo sa lijo tsa Mediterranean. Lijo tsena li boetse li kenyelletsa ho noa veine e khubelu e itekanetseng, ho fihla ho khalase e le 1 ka letsatsi. Empa sena ke boikhethelo ka ho felletseng mme se lokela ho qojoa ke mang kapa mang ea nang le veine, botahoa kapa mathata a laolang tšebeliso ea bona. Kofi le tee le tsona li amoheleha ka mokhoa o phethahetseng, empa lula hole le tsoekere kapa lino tse tsoekere tse tsoekere le lero.

Lethathamo la Lijo tsa Mediterranean

Ka tlase lethathamo la lijo tsa Mediterranean tse ka lateloang beke ka lijo tsa Mediterranean. O ka fetola lijo ho latela litlhoko le likhetho tsa hau ho latela likhetho tse lethathamong.

Mantaha

Lijo tsa hoseng: Strawberry le oat yoghurt

Lijo tsa motšeare: Sandwich ea lijo-thollo tse nang le meroho

Dinner: salate ea tuna e nang le oli ea mohloaare. sejo sa tholoana 

Labobeli

Lijo tsa hoseng: Oatmeal e nang le Raisins

Lijo tsa motšeare: Salate ea tuna e setseng bosiung bo fetileng

Lijo tsa mantsiboea: Salate e nang le tamati, mohloaare le feta cheese 

Laboraro

Lijo tsa hoseng: Omelet le meroho, tamati le eiee. sejo sa tholoana

Lijo tsa motšeare: Sandwich ea lijo-thollo kaofela le chisi le meroho

Lijo tsa mantsiboea: Lasagna ea Mediterranean 

Labone

Lijo tsa hoseng: Yoghurt e nang le litholoana le linate

Lijo tsa motšeare: Lasagna e setseng bosiung bo fetileng

Lijo tsa mantsiboea: Salmon e phehiloeng ka ontong 

Labohlano

Lijo tsa hoseng: Mahe a nang le meroho a phehiloeng ka oli ea mohloaare

Lijo tsa motšeare: Strawberry yoghurt, oats le linate

Lijo tsa mantsiboea: Konyana e halikiloeng, salate le litapole tse halikiloeng 

Moqebelo

Lijo tsa hoseng: Oatmeal e nang le morara o omisitsoeng, linate le liapole

Lijo tsa motšeare: Sandwich ea lijo-thollo tse nang le meroho.

Lijo tsa mantsiboea: Wholegrain Mediterranean pizza e nang le chisi, meroho le oli ea mohloaare. 

Sontaha

Lijo tsa hoseng: Omelet ea meroho le mohloaare

Lijo tsa motšeare: Pizza e setseng bosiung bo fetileng

Lijo tsa mantsiboea: Khoho e halikiloeng, meroho le litapole. Sejo sa litholoana bakeng sa lijo tse theolelang.

Lijo tse monate tsa lijo tsa Mediterranean

Ha ho hlokahale hore u je lijo tse fetang 3 ka letsatsi. Leha ho le joalo, haeba u lapile haholo pakeng tsa lijo, u ka ja lijo tse latelang tse bobebe:

• makotomane a mangata
• sejo sa tholoana
• lihoete
• Strawberry kapa morara
• Tse setseng bosiung bo fetileng
• Yoghurt
• Likhechana tsa Apple tse nang le Botoro ea Almond

Melemo ea Lijo tsa Mediterranean

• Kaha ha e khothalletse ho ja lijo tse entsoeng ka letsoho, e thibela mafu a kang ho hloleha ha pelo le stroke. 
• E fokotsa kotsi ea lefu la Alzheimer's.
• E sireletsa khahlanong le lefu la tsoekere kaha e fokotsa ho fetoha ha tsoekere maling le ho khothaletsa tšebeliso ea lijo tse nang le fiber.
• Oli ea mohloaare, e leng motheo oa lijo tsa Mediterranean, e theola k'holeseterole e mpe le khatello ea mali. Ka hona, e thibela khatello e phahameng ea mali.
• E thibela lefu la ho fokola ha masapo kaha e boloka ho teteana ha masapo.
• E loantša mefuta e fapaneng ea mofetše.
• E ntlafatsa ts'ebetso ea kelello.
• E thibela ho ruruha.
• E fana ka phomolo ho tepella maikutlong.
• Ho thibela maloetse a mangata hakana ho lumella ho lelefatsa bophelo.
• Habohlokoa ka ho fetisisa, e thusa ho theola boima ba 'mele.

Li-recipe tsa lijo tsa hoseng tsa Mediterranean

Omelet ea spinach

thepa

•  4 senoelo sa spinach e khaotsoeng
•  1 senoelo sa parsley e khethiloeng
•  Mahe a 3
•  1 eiee e mahareng
•  halofo ea teaspoon ea letsoai
•  2 tablespoons ea botoro
•  5 tablespoons ea chisi
•  1 tablespoons ea phofo

E etsoa joang?

• Kenya botoro ho pane ebe u e beha setofong. Kenya onion 'me u halefa ka metsotso e 5.
• Kenya spinach, parsley le phofo 'me u kopanye metsotso e 2. Tima setofo.
• Otla mahe a mararo ka sekotlolo. Fafatsa letsoai le pepere ho eona.
• Eketsa motsoako oa onion le spinach 'me u kopanye hantle. E boloke ka thoko.
• Kenya botoro ho pane 'me u tšollele motsoako oa lehe.
• Pheha ho fihlela tlase e le sootho. Flip 'me u phehe ka lehlakoreng le leng.
• Omelet ea hau ea lijo tsa hoseng ea Mediterranean e se e lokile!

Yoghurt ea Mediterranean

thepa

•  Yoghurt
•  1 senoelo sa fragole
•  Khalase ea blueberries
•  1 tablespoons ea mahe a linotsi
•  1 tablespoon ea phofo ea flaxseed
•  2 tablespoons ea granola
•  1 tablespoons ea botoro ea almonde

E etsoa joang?

• Nka yogurt le litholoana ka sekotlolo se seholo.
• Kenya mahe a linotši, phofo ea folaxe, granola le botoro ea almonde.
• E tlohele ka sehatsetsing ka metsotso e 20.
• E loketse ho sebeletsa.

salate ea Mediterranean

thepa

•  1 senoelo sa chisi e tšoeu
•  Halofo ea khalase ea mohloaare
•  Kotara ea kotara e khaotsoe eiee
•  1 senoelo sa lettuce se khaotsoeng
•  Khalase ea tamati ea ciliegia
•  1 senoelo chopped likomkomere
•  1 tablespoons ea oli ea mohloaare
•  2 tablespoons ea flaxseed
•  kotara ea teaspoon ea letsoai

E etsoa joang?

• Beha feta cheese, mohloaare, onion le lettuce ka sekotlolo se seholo.
• Kenya oli ea mohloaare 'me u kopanye metsoako hantle.
• Eketsa tamati ea ciliegia, likomkomere, flaxseed le letsoai.
• Kopanya meroho eohle 'me u tlohele sekotlolo ka sehatsetsing ka metsotso e 15.

Toast ea avocado ea mahe

thepa

•  Li-avocado tse 1 tse mahareng
•  2 teaspoon ea lero la lemone
•  1 teaspoon e omisitsoeng coriander
•  kotara ea teaspoon ea letsoai
•  pepere e nyane
•  Lilae tse 2 tsa bohobe bo feletseng ba lijo-thollo
•  5 tablespoons ea oli ea mohloaare
•  1 tamati e nyane
•  Mahe a 2

E etsoa joang?

• Kenya oli ea mohloaare ka paneng 'me u chese ka motsotso.
• Hlakola mahe a mabeli 'me u phehele metsotso e 2. Eketsa ka pinch ea pepere le letsoai.
• Hlakola avocado ebe u eketsa letsoai le lero la lemone.
• Beha lilae tsa bohobe.
• Abela avocado e khotliloeng le motsoako oa mahe holim'a toast.
• Khabisa ka coriander 'me u sebeletse.

avocado smoothie

thepa

•  halofo ea avocado
•  1 senoelo sa spinach
•  banana
•  1 senoelo sa lebese la almonde
•  Matsatsi a 2

E etsoa joang?

• Khaola avocado, banana le spinach. E kopanya le lebese la almonde ho fihlela u fumana motsoako o boreleli.
• Fetisetsa motsoako ka khalase 'me u sebeletse.
• U ka e boloka ka sehatsetsing ka metsotso e 10 pele u sebeletsa.

salate ea tuna

thepa

•  1 senoelo sa tuna
•  1 tamati e bohareng
•  Halofo ea kopi ea lithollo tsa poone
•  1 senoelo sa chisi e tšoeu
•  3 tablespoons chopped parsley
•  Kotara ea kotara ea oli ea mohloaare
•  Kotara ea teaspoon ea pepere e ntšo
•  1 teaspoon ea thyme
•  2 tablespoons ea asene
• halofo ea teaspoon ea letsoai
•  1 teaspoon ea lero la lemone

E etsoa joang?

• Eketsa oli ea mohloaare, asene, lero la lemone, thyme, letsoai le pepere ka sekotlolo. Kopanya hantle. E boloke ka thoko.
• Ka sekotlolo se seng, eketsa chisi, tamati, onion, poone le parsley 'me u kopanye ka bonolo.
• Kopanya ka bobeli, eketsa tuna 'me u kopanye hantle.

Litšupiso: 1, 2, 3