Kuyini Ukudla kwaseMedithera, Kwenziwa Kanjani? Uhlu Lokudla LwaseMedithera

Ukudla kwaseMedithera kuwukudla okugqugquzelwa izidlo zendabuko zabantu abahlala emazweni afana ne-Italy neGreece. Abacwaningi bathole ukuthi abantu abadla ukudla kwaseMedithera baphile kahle kakhulu uma kuqhathaniswa nabantu abadla ukudla okusheshayo, njengabaseMelika.

Kuphinde kwanqunywa ukuthi ingozi yezifo eziningi ezibulalayo iphansi. Ngokwesibonelo; isifo senhliziyo, unhlangothi, uhlobo 2 lwesifo sikashukela kanye nokufa ngaphambi kwesikhathi… Ngaphezu kwalezi zinzuzo, ukudla kwaseMedithera kusiza ukwehlisa isisindo.

Kuyini Ukudla KweMedithera?

Ukudla kwaseMedithera kuwuhlelo lokudla okunempilo kanye nendlela yokuphila. Kulokhu kudla, kudliwa ukudla okusha nokunempilo, kodwa ukusetshenziswa kwamaprotheni ezilwane kunqunyelwe. Udinga ukusebenza ngokomzimba. 

Umqondo wokudla kwaseMedithera waqala ngawo-1950. Umcwaningi waseMelika ogama lakhe lingu-Ancel Keys waqala iSifundo Samazwe Ayisikhombisa. Lo msebenzi wathatha amashumi eminyaka. Uye wahlola ukuxhumana phakathi kokudla okunomsoco nesifo senhliziyo emhlabeni wonke. Njengengxenye yocwaningo, uKeys nethimba lakhe baphinde bahlola imikhuba yokudla eGreece nase-Italy ngeminyaka yawo-1950 nawo-1960. Baqaphele ukuthi abantu abahlala lapha banamazinga aphansi e-coronary artery disease uma kuqhathaniswa ne-US kanye nenyakatho ye-Europe. Ngakho-ke, kwazalwa ukudla kwaseMedithera okunenhliziyo enhle. Imikhuba yokudla iye yashintsha phakathi neminyaka. Namuhla, lokhu kudla akusasebenzi emazweni amaningi aseMedithera.

Kwenziwa kanjani Ukudla kwaseMedithera?

Ekudleni kwaseMedithera, ikakhulukazi izitshalo ziyadliwa. Okungukuthi imifino, izithelo, amakhambi, okusanhlamvu, okusanhlamvu namantongomane. Amanani amaphakathi amaqanda, izinkukhu, ubisi kanye nezilwane zasolwandle ziyadliwa. Ekudleni kwaseMedithera;

• Yidla imifino nezithelo kakhulu. Ungadla ama-servings angu-8 kuya kwangu-10 alokhu ngosuku. 
• Shintshela kwisinkwa esigcwele okusanhlamvu esikhundleni sesinkwa esimhlophe ngesikhathi sasekuseni. Izithelo, kanye nesinkwa sokusanhlamvu, ziyisiqalo esihle sosuku lwakho. Lokhu kuzokugcina ugcwele amahora amade.
• Esikhundleni sebhotela lapho upheka amafutha omnqumo Sebenzisa amafutha angagcwalisiwe njenge esinkwa ibhotela Yidla isinkwa esicwiliswe emafutheni kunokuba usisakaze.
• Yidla ukudla kwasolwandle kabili ngesonto. Izinhlanzi ezifana ne-tuna, i-salmon, i-sardine zicebile kakhulu ku-omega 3 fatty acids, njenge-oyster. igobolondo Inenzuzo empilweni yenhliziyo nengqondo.
• Yehlisa ukudla kwakho inyama ebomvu ngangokunokwenzeka. Yidla ubhontshisi, izinkukhu noma inhlanzi esikhundleni senyama yenkomo. Uma ufuna ukudla inyama, yithole kancane futhi uyidle kancane.
• Yidla amanani amaphakathi emikhiqizo yobisi. Imikhiqizo yobisi efana noshizi wemvelo kanye neyogathi yasekhaya ingadliwa.
• Yidla izithelo zophudingi. U-ayisikhilimu, amaqebelengwane noma ezinye izinto ezibhakiwe kufanele zishintshwe ngezithelo ezinempilo ezifana nama-strawberries, amagilebhisi, ama-apula noma amakhiwane amasha.
• Amanzi kufanele abe isiphuzo esiyinhloko sokudla kwaseMedithera. Ezinye iziphuzo, njengewayini elibomvu, zingase ziphuzwe, kodwa ingilazi eyodwa kuphela ngosuku evunyelwe. 
• Gwema ukuphuza utshwala. Itiye nekhofi kwamukelekile kodwa okokungashukela. Futhi gwema amajusi anoshukela.

Labo abadla ukudla kwaseMedithera kufanele balandele uhlu lwezinto okumelwe zenziwe nokungafanele zenziwe ngezansi.

Ukudla okufanele ukugweme ekudleni kwaseMedithera

• Ukudla okunoshukela: i-soda, amaswidi, ice cream, ushukela wetafula nokunye.
• Izinhlamvu ezicwengisisiwe: Isinkwa esimhlophe, i-pasta eyenziwe ngokolweni ocolile, njll.
• Amafutha e-Trans: Amafutha atholakala kumajarini kanye nokudla okuhlukahlukene okugayiwe.
• Amafutha acwengisisiwe: Amafutha e-soy, amafutha e-canola, amafutha e-cottonseed nabanye.
• Inyama egayiwe: Amasoseji acutshunguliwe, izinja ezishisayo, njll.
• Ukudla okugayiwe: Ukudla okubhalwe “amafutha aphansi” noma “ukudla” noma okwenziwe efekthri

Ukudla okufanele udle ekudleni kwaseMedithera

• Imifino: Utamatisi, i-broccoli, iklabishi, isipinashi, u-anyanisi, ukholifulawa, izaqathi, Amahlumela eBrussels, ikhukhamba, upelepele, isitshalo seqanda, i-zucchini, i-artichoke njll.
• Izithelo: I-apula, Ubhanana, Iwolintshi, Ipheya, Sitrobheli, Amagilebhisi, usuku, amakhiwane, ikhabe, ipentshisi, ibhilikosi, ikhabe njll.
• Amantongomane nembewu: Ama-alimondi, ama-walnuts, ama-hazelnuts, ama-cashews, imbewu ye-sunflower, imbewu yethanga, njll.
• Imifino: Ubhontshisi, uphizi, udali, amakinati, uphizi, njll.
• Izilimo eziyizigaxa: Amazambane, ubhatata, ama-turnips, njll.
• Okusanhlamvu okuphelele: Oats, irayisi elinsundu, i-rye, ibhali, ummbila, ukolweni, okusanhlamvu, isinkwa esiphelele.
• Inhlanzi nokudla kwasolwandle: I-salmon, i-sardine, i-trout, i-tuna, i-mackerel, izimfanzi, i-oyster, inkalankala, imbaza njll.
• Izinkukhu: inkukhu, idada, Hindi nokunye.
• Iqanda: Inkukhu, izigwaca namaqanda amadada.
• Ubisi: Ushizi, iyogathi njll.
• Amakhambi nezinongo: Ugaliki, basil, i-mint, i-rosemary, i-sage, i-nutmeg, isinamoni, upelepele njll.
• Amafutha anempilo: extra virgin amafutha omnqumo, amafutha omnqumo, ukwatapheya kanye namafutha kakotapheya.

Amanzi ayisiphuzo esiyinhloko ekudleni kwaseMedithera. Lokhu kudla kufaka phakathi ukudla okusesilinganisweni sewayini elibomvu, kuze kufike kungilazi engu-1 ngosuku. Kodwa lokhu kuwukuzikhethela ngokuphelele futhi kufanele kugwenywe yinoma ubani onewayini, uphuzo oludakayo noma izinkinga ezilawula ukusetshenziswa kwawo. Ikhofi netiye nakho kwamukeleka ngokuphelele, kodwa gwema ushukela noma iziphuzo ezinoshukela namajusi.

Uhlu Lokudla LwaseMedithera

Ngezansi kunohlu lokudla kwaseMedithera okungalandelwa isonto lonke ekudleni kwaseMedithera. Ungakushintsha ukudla ngokwezidingo zakho kanye nezintandokazi zakho ngokuya ngezinketho ezisohlwini.

UMsombuluko

Ukudla kwasekuseni: I-strawberry kanye ne-oat yoghurt

Isidlo sasemini: Isemishi eligcwele okusanhlamvu elinemifino

Dinner: Isaladi ye-tuna ngamafutha omnqumo. isithelo 

ULwesibili

Ukudla kwasekuseni: I-Oatmeal ne-Raisins

Isidlo sasemini: Isaladi ye-tuna esele kusukela ngayizolo

Isidlo sakusihlwa: Isaladi notamatisi, iminqumo kanye noshizi we-feta 

ULwesithathu

Ukudla kwasekuseni: I-Omelet nemifino, utamatisi no-anyanisi. isithelo

Isidlo sasemini: Isemishi lokusanhlamvu okuphelele noshizi nemifino

Isidlo sakusihlwa: I-lasagna yaseMedithera 

ULwesine

Ukudla kwasekuseni: I-yogurt enezithelo namantongomane

Isidlo sasemini: I-lasagna esele ngobusuku obudlule

Isidlo sakusihlwa: I-salmon ebhakwe kuhhavini 

ULwesihlanu

Ukudla kwasekuseni: Amaqanda anemifino ephekwe ngamafutha omnqumo

Isidlo sasemini: I-strawberry iyogathi, amantongomane namantongomane

Isidlo sakusihlwa: Imvu eyosiwe, isaladi namazambane abhakiwe 

ngoMgqibelo

Ukudla kwasekuseni: Oatmeal nge omisiwe, amantongomane kanye apula

Isidlo sasemini: Isemishi eligcwele okusanhlamvu elinemifino.

Isidlo sakusihlwa: I-pizza ye-Wholegrain yaseMedithera enoshizi, imifino namafutha omnqumo. 

ngeSonto

Ukudla kwasekuseni: I-omelet yemifino kanye ne-olive

Isidlo sasemini: I-pizza esele kusukela ngobusuku bangaphambilini

Isidlo sakusihlwa: Inkukhu eyosiwe, imifino namazambane. Ukuphakelwa kwesithelo se-dessert.

Izidlo zokudla kwaseMedithera

Awudingi ukudla ukudla okungaphezu kuka-3 ngosuku. Kodwa-ke, uma ulamba kakhulu phakathi kokudla, ungadla ukudla okulula okulandelayo:

• idlanzana lama-hazelnuts
• isithelo
• izaqathe
• Amagilebhisi noma amagilebhisi
• Okusele ngobusuku bangaphambilini
• Iyogathi
• Izingcezu ze-apula nge-Almond Butter

Izinzuzo Zokudla KwaseMedithera

• Njengoba ingakukhuthazi ukudla ukudla okugayiwe, ivimbela izifo ezinjengokuhluleka kwenhliziyo nokushaywa unhlangothi. 
• Yehlisa ingozi ye-Alzheimer's.
• Ivikela isifo sikashukela njengoba inciphisa ukushintshashintsha kukashukela futhi ikhuthaza ukusetshenziswa kokudla okune-fibrous.
• Amafutha omnqumo, okuyisisekelo sokudla kwaseMedithera, ehlisa i-cholesterol embi nomfutho wegazi. Ngakho-ke, ivimbela umfutho wegazi ophezulu.
• Ivimbela i-osteoporosis njengoba igcina ukuminyana kwamathambo.
• Ilwa nezinhlobo ezahlukene zomdlavuza.
• Ithuthukisa ukusebenza kwengqondo.
• Ivimbela ukuvuvukala.
• Inikeza impumuzo ekucindezelekeni.
• Ukuvimbela izifo eziningi kuvumela ukwandisa isikhathi sokuphila.
• Okubaluleke kakhulu, kuyasiza ukunciphisa umzimba.

I-Mediterranean Diet Breakfast Recipes

I-omelet yesipinashi

izinto

•  4 inkomishi yesipinashi eqoshiwe
•  1 inkomishi parsley oqoshiwe
•  Amaqanda ama-3
•  1 u-anyanisi ophakathi
•  uhhafu wethisipuni likasawoti
•  2 wezipuni ibhotela
•  5 wezipuni ushizi
•  1 wezipuni kafulawa

Kwenziwa kanjani?

• Faka ibhotela epanini ulibeke esitofini. Faka u-anyanisi bese uthosa imizuzu emi-5.
• Faka isipinashi, iparsley nofulawa uhlanganise imizuzu emi-2. Vala isitofu.
• Shaya amaqanda amathathu endishini. Fafaza usawoti kanye nopelepele kuso.
• Faka ku-anyanisi nesipinashi uhlanganise kahle. Igcine eceleni.
• Faka ibhotela epanini bese uthela ingxube yeqanda.
• Pheka kuze kube nsundu phansi. Phenya bese upheka ngakolunye uhlangothi.
• I-omelet yakho yasekuseni yaseMedithera isilungile!

I-yogurt yaseMedithera

izinto

•  Iyogathi
•  1 inkomishi yama-strawberries
•  Ingilazi yama-blueberries
•  1 wezipuni uju
•  1 isipuni se-flaxseed powder
•  2 wezipuni granola
•  1 isipuni sebhotela le-almond

Kwenziwa kanjani?

• Thatha iyogathi nezithelo endishini enkulu.
• Engeza uju, i-flaxseed powder, i-granola, nebhotela le-alimondi.
• Yishiye esiqandisini imizuzu engu-20.
• Ilungele ukuphakelwa.

Isaladi yaseMedithera

izinto

•  1 inkomishi kashizi omhlophe
•  Ingxenye yengilazi yeminqumo
•  Ikota inkomishi lisikiwe u-anyanisi
•  1 inkomishi ulethisi oqoshiwe
•  Ingilazi katamatisi we-cherry
•  1 inkomishi ikhukhamba oqoshiwe
•  1 wezipuni zamafutha omnqumo
•  2 wezipuni of flaxseed
•  isipuni sekota sikasawoti

Kwenziwa kanjani?

• Faka i-feta cheese, iminqumo, u-anyanisi nolethisi endishini enkulu.
• Faka amafutha omnqumo uhlanganise kahle izithako.
• Engeza utamatisi we-cherry, ikhukhamba, i-flaxseed nosawoti.
• Hlanganisa yonke imifino bese ushiya isitsha esiqandisini imizuzu engu-15.

Isinkwa sikakwatapheya seqanda

izinto

•  1 ukwatapheya ophakathi
•  2 amathisipuni kalamula
•  1 ithisipuni coriander oqoshiwe
•  isipuni sesine sikasawoti
•  ingcosana yepelepele
•  2 izingcezu zesinkwa esiphelele
•  5 wezipuni zamafutha omnqumo
•  1 utamatisi omncane
•  Amaqanda ama-2

Kwenziwa kanjani?

• Faka amafutha e-olive epanini bese ushisa umzuzu.
• Hlukanisa amaqanda amabili bese upheka imizuzu emi-2. Isizini nge-pinch of pepper kanye nosawoti.
• Geza ukwatapheya bese ufaka usawoti kanye nejusi kalamula.
• Gcoba izingcezu zesinkwa.
• Spread ukwatapheya ocushiwe kanye nengxube yeqanda phezu kwethosti.
• Gcoba nge-coriander bese ukhonza.

i-avocado smoothie

izinto

•  ukwatapheya oyingxenye
•  1 inkomishi yesipinashi
•  ubhanana
•  1 inkomishi yobisi lwe-alimondi
•  2 izinsuku

Kwenziwa kanjani?

• Sika ukwatapheya, ubhanana nesipinashi. Hlanganisa nobisi lwe-alimondi kuze kube yilapho uthola ingxube ebushelelezi.
• Dlulisa ingxube engilazini bese ukhonza.
• Ungayigcina esiqandisini imizuzu engu-10 ngaphambi kokukhonza.

Isaladi ye-tuna

izinto

•  1 inkomishi ye-tuna
•  1 utamatisi ophakathi
•  Uhhafu wenkomishi yezinhlamvu zommbila
•  1 inkomishi kashizi omhlophe
•  3 isipuni parsley oqoshiwe
•  Ikota yenkomishi yamafutha omnqumo
•  I-quarter teaspoon ye-black pepper
•  1 ithisipuni ye-thyme
•  2 isipuni sikaviniga
• uhhafu wethisipuni likasawoti
•  1 amathisipuni kalamula

Kwenziwa kanjani?

• Faka amafutha omnqumo, uviniga, ijusi kalamula, i-thyme, usawoti kanye nopelepele endishini. Hlanganisa kahle. Igcine eceleni.
• Kwesinye isitsha, faka ushizi, utamatisi, u-anyanisi, ummbila neparsley uhlanganise ngobumnene.
• Hlanganisa kokubili, engeza i-tuna futhi uhlanganise kahle.

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