Mhediterranean ndiyo nyika 16 yenyika yose, imwe neimwe ine tsika dzayo dzekubika nokudya zvokudya. Kunyange zvakadaro, chinhu chinowanzobatanidza kubatana kwekudya kwavo kwenyika uye ndiyo inonyanya kukosha ndeyezvinhu zveMediterranean kudya.
Kubatsira kweMediterranean kudya
Izwi rokuti izwi reMediterranean, iro rinoshandiswa pakurema, rakatanga kutaurwa neAmerican dietitians muma 1950s. Yakawanikwa kuti vagari vekumaodzanyemba kweFrance, pasinei nekushandiswa kwemafuta akawanda, pasina chirwere cheshuga, kuneta uye zvirwere zvepfungwa dzemwoyo.
Nokudaro, kunyange nhamba dzakajeka dzakataurwa:
- 33% muchero wepamusoro wekukura zvirwere zvepfungwa;
- 24% muchero wepamusoro wekuve nemukenza.
Zvinhu zvakakura zvekudya kweMediterranean
Izvo zvakasikwa zvekudya izvi hazviwanzoenderana nemafungiro edu ekudya kwakakwana. Semuenzaniso, chiyero cheprotein, mafuta uye makhahydrates - 10%, 30% uye 60%.
Products:
- mafuta omuorivhi nemafuta;
- waini tsvuku (kunze kwenyika dzeMuslim);
- greens - basil, oregano, thyme, cilantro;
- hove uye hove;
- chingwa, pasita;
- garlic, anyezi, mushonga mutsva;
- cheese, yogurt, lactic acid sauces.
Slimming Menu
Kana iwe uchida kushaya uremu (uye ndiani asingadi?), Tinokurudzira kuti iwe utore vhiki kuti uende nayo nemenyu yeMediterranean kudya, kukanganwa nezvekuda kwako uye zvaunofarira kwenguva pfupi.
Menyu
Breakfasts:
- zviyo-zviyo zviyo nejhuti, zvinonatswa juice;
- michero saladi, 1 tbsp. yemuga yogurt / kefir / ayran, ichangobva kunwa jisi;
- omelet nemukaka, chidimbu chechingwa chose chezviyo nembudzi cheese, kofi;
- mhariwo yemuorivhi nemafuta emuorivhi uye mbiriso uye yakagadzirwa nehove tsvuku tsvuku, tei;
- omelette nemiriwo nemiriwo, pamwe nemirivhi, herbal tea;
- 1 mazambiringa mazambiringa, yoghuti yepanyama ne oat flakes nemichero yakaomeswa, kofi;
- 2 mazai akaoma, mbiriso kubva kune zviyo zvingwa nemidhinha uye makwai gashi, jisi.
Lunches:
- mucheka womusango nechesi, yemiti yemashizha nemiriwo, garlic, maorivhi nemafuta emuorivhi;
- soup ne chickpeas, marine saladi, red wine;
- pasita nembudzi cheese nemiriwo, waini;
- saladhi kubva pagungwa kare, fried squid, waini;
- saladi yeminopinashi yakabikwa, pasita nemafuta egungwa, waini;
- saladi yemamate uye mazai akaomeswa namafuta omuorivhi, mupunga, waini;
- akavhara miriwo, akabikwa hove yegungwa, waini.
Kudya:
- saladi, jisi, maorivhi machena, tei;
- hove nemidhoro;
- nyama yakasvibirira yemidziyo yakabikwa yakabikwa;
- dolma - stuffed pepper, mashizha omuzambiringa, tomate;
- lentil soup;
- saladhi "chiGiriki" nehove yehupfu uye yakabikwa;
- shrimps yakabikwa ne "tzattsiki" muto.
Kana iri mhuka yeMediterranean yekudya kwemwedzi (kune avo vane ruzivo uye havadi kudzokera kumatezi), iwe unongoda kutevedzera kune zvakataurwa pamusoro apa uye nguva nenguva unowedzera nyama - mombe, gwayana, mbudzi.
Idya zvinodhaka zve lactic acid, uzvibatanidza negoriki nemishonga, uye uwanewo mabhuku akavaraidza pamusoro pemafuta eMediterranean cuisine.