Mumakore achangopfuura, kudya kweMediterranean kwakagamuchira kutariswa kwakapararira nekuda kwehutano hwayo hwakawanda. Kudya uku kunokurudzirwa nemaitiro echinyakare ekudya enyika dzakaganhurana neMediterranean dzakaita seGreece, Italy neSpain. Inosimbisa kudya michero mitsva nemiriwo, zviyo zvakakwana, nyemba, uye mafuta ane utano apo ichideredza nyama tsvuku uye zvokudya zvakagadzirwa. Tsvagiridzo inoratidza kuti kutevera kudya kweMedithera semararamiro kunogona kupa huwandu hwehutano hunobatsira. Haisi kungobatsira chete mukugadzirisa uremu, inotsigirawo hutano hwemwoyo, inoderedza njodzi yechirwere chisingaperi, inowedzera kushanda kwehuropi, uye inovandudza hutano hwematumbo. Kubatanidza zvinonaka uye tsika dzedunhu reMedithera muhupenyu hwedu hwezuva nezuva kunotipa kuravira kwehupenyu hune hutano uye kunovhura nzira yeramangwana rine hutano, rinofadza.
Sechirongwa chekudya chine utano, kudya kweMediterranean kunoreva tsika yekudya yevanhu vanogara munzvimbo dzakapoteredza Mediterranean, kusanganisira Greece, Italy, Spain, France nedzimwe nyika. Inosimbisa kudya zvakakwana, zvokudya zvisina kugadziriswa, kunyanya kudyara-based ingredients uye mafuta ane utano.
Inofungidzirwa nenyanzvi dzakawanda dzekudya kuti ive imwe yenzira dzine hutano hwekudya, kudya kweMediterranean kunobva pane zvinopesana nekuputira zvokudya uye inobva pamiti-based ingredients uye mafuta ane utano.
Imwe yemakiyi ekudya kweMedithera ndeyekuwanda kwemichero nemiriwo. Ivo vakapfuma muvhitamini yakakosha, zvicherwa uye antioxidants kutsigira hutano hwese uye kugara zvakanaka. Pamusoro pezvo, kudya uku kunokurudzira kudyiwa kwemarimu, zviyo, nzungu, uye mhodzi, zvinova zvitubu zvefiber, mapuroteni, uye mafuta ane hutano. Izvi zvakasiyana-siyana zvezvikafu zvezvirimwa zvinovimbisa kudya kwakakwana uye kunovaka muviri.
Pamusoro pezvakawanda zvakanakira zvekudya, chikafu cheMediterranean chinosimudzira mararamiro ane hutano. Inokurudzira kurovedza muviri nguva dzose sekufamba, kuchovha bhasikoro kana kutora chikamu mumitambo yekutandara. Pamusoro pezvo, inosimbisa kudya nemhuri uye neshamwari uye kunakidza chikafu zvishoma nezvishoma uye nepfungwa.
Kutsvakurudza kunoratidza kuti kutevera kudya kweMediterranean kunogona kuderedza njodzi yezvirwere zvakasiyana-siyana zvisingaperi, zvakadai sechirwere chemwoyo, sitiroko, chirwere cheshuga chechipiri, uye mamwe marudzi ekenza. Yakave yakabatanidzwawo nekuvandudzwa kwekuziva basa uye hupenyu hurefu.
Kudya kweMediterranean kunowanzo kurumbidzwa seimwe yezvokudya zvine utano munyika. Ichi chikafu chinofarirwa kwete chete nekunakirwa kwayo chete asiwo nekuda kwehutano hwayo hwakawanda. Ndezvipi zvekudya zvikuru zvinoumba chikafu cheMediterranean?
● Michero nemiriwo mitsva: Zvibereko nemiriwo zvakajairika zvinosanganisira miriwo yegirinhi yakaita semaranjisi, mazambiringa nemavise, bhero mhiripiri, zucchini, sipinachi nekare, pamwe nemuriwo usina starchy senge eggplant, broccoli, magaka, matomatisi nefennel, izvo zvine zvakawanda zvinovaka muviri. . Chikafu chinopa mavhitaminzi anokosha, zvicherwa uye antioxidants.
● Pulses: Malegumes, kusanganisira bhinzi yakakura, nyemba, chickpeas nepizi, ndizvo zvinonyanya kukosha mukudya kweMedithera. Vakapfuma muprotein yezvirimwa, fiber uye huwandu hwevhithamini nemaminerari.
● Zviyo: Yese zviyo ndiyo yakakosha sosi yemacarbohydrates uye fiber mukudya kweMediterranean. Mienzaniso yezviyo zvakakwana inosanganisira gorosi, bhari, oats, mupunga mutsvuku, uye quinoa.
● Mafuta omuorivhi: Mafuta omuorivhi ane utano hwakanaka uye chikamu chinokosha chekudya kweMediterranean. Yakapfuma mumafuta e-monounsaturated uye antioxidants, iyo inobatsira kuderedza kuzvimba uye kukurudzira hutano hwemoyo.
● Hove nehove: Nenharaunda yeMediterranean yakakomberedzwa negungwa, hazvishamisi kuti hove nehove dzegungwa zvinoumba chikamu chinokosha chekudya. Kugara uchidyiwa hove dzakadai sesaumoni, sardines uye mackerel yakapfuma mu omega-3 fatty acids. Aya mafuta ane hutano anotsigira hutano hwehuropi uye anogona kuderedza njodzi yechirwere chemoyo.
● Huku nemazai: Kunyange zvazvo nyama tsvuku ine zvishoma muzvokudya zveMediterranean, huku dzakadai sehuku uye turkey inogona kudyiwa zvine mwero. Mazai ndiwo anowanikwawo mapuroteni mukudya uku.
● Zvigadzirwa zvemukaka: Zvigadzirwa zvemukaka senge chizi uye yoghurt zvinogona kuwedzerwa zvine mwero kukudya kweMedithera. Zvokudya izvi zvinopa calcium, protein uye probiotics. Zvisinei, zvakakosha kuderedza mafuta akazara nekusarudza zvokudya zvakaderera-mafuta kana zvakaderedzwa.
● Nzungu nemhodzi: Nzungu nemhodzi, kusanganisira maarumondi, walnuts, flaxseeds uye chia mbeu, ndiwo masosi makuru emafuta ane hutano, fiber uye mapuroteni.
● Mishonga nezvinonhuwira: Zvokudya zveMediterranean zvinotsamira zvakanyanya pamakwenzi nezvinonhuhwirira kuwedzera kunaka mundiro. Mishonga yakajairika inosanganisira basil, oregano, rosemary uye thyme.
● Kudya kweMediterranean kunokurudzira kunwa waini tsvuku zvine mwero, kunyanya nekudya.Waini tsvuku ine antioxidants yakawanda uye inogona kuderedza njodzi yechirwere chemwoyo.
● Nyama yakabikwa: Chimwe chezvinhu zvakakosha zvechikafu cheMedithera ndechekudzikamisa kudyiwa kwenyama tsvuku. Nekudaro, zvakakosha kucherechedza kuti zvakare inopa zano rekusadya nyama dzakagadzirwa senge soseji, bhekoni uye deli nyama. Idzi nyama dzakagadzirwa kazhinji dzine huwandu hwakawanda hwesodium, mafuta asina hutano uye zvinodzivirira, izvo zvinogona kuwedzera njodzi yechirwere chemoyo, mamwe magomarara uye kufutisa.
● Kuwedzerwa shuga: Chikafu cheMediterranean chinofarira shuga yepanyama inowanikwa mumichero asi inoderedza kudyiwa kweshuga yakawedzerwa, yakadai seyo inowanikwa mune zvinwiwa zvine shuga, madhiri uye akagadzirwa. Kudzivisa shuga yakawandisa yakawedzerwa kwakakosha pakudzivirira uremu, insulin kuramba, chirwere cheshuga, uye chirwere chemoyo. Pane kudaro, gutsa zino rako rinotapira nemuchero mutsva, yoghurt yeGreek, kana diki diki yechokoreti yakasviba ine inosvika makumi manomwe muzana ecocoa.
● Zviyo zvakanatswa: Chikafu cheMediterranean chinokurudzira kudyiwa kwezviyo zvakakora, segorosi, oats, uye bhari. Nekune rumwe rutivi, inorayira kusadya zviyo zvakanatswa, zvinosanganisira chingwa chena, mupunga chena uye pasta yakagadzirwa neupfu hwakanatswa. Mbeu dzakanatswa dzinopinda nzira yekubvisa bran uye germ, kubvisa iyo fiber, mavitamini nemaminerari. Aya ma carbs asina chinhu anogona kukonzera shuga yeropa spikes, kuzvimba uye kukurudzira tsika dzisina kunaka dzekudya.
● Trans mafuta: Chimwe chezvinhu zvakakosha zvekudya kweMediterranean ndiko kushandiswa kwemafuta ane hutano akadai semafuta omuorivhi, nzungu uye mhodzi. Nekudaro, chikafu chine trans mafuta chinofanira kudzivirirwa zvachose. Trans mafuta mafuta anogadzirwa mumaindasitiri anowanikwa mune zvakakangwa uye zvekutengesa zvakabikwa senge makeke, makuki uye margarine. Vanokwidza mazinga echolesterol yakaipa uye kuderedza cholesterol yakanaka, kuwedzera zvakanyanya njodzi yehosha yemwoyo uye sitiroko.
● Zvokudya zvakabikwa uye zvokudya zvinokurumidza: Zvokudya zvakagadziriswa uye zvokudya zvinokurumidza zvinowanzova nemafuta akawandisa asina kunaka, sodium, zviyo zvakanatswa uye shuga yakawedzerwa. Izvi zvikafu zvinofanirwa kudziviswa pakudya kweMedithera nekuti zvinogona kukanganisa hutano hwemoyo, kuwedzera uremu, uye hutano hwese. Pane kudaro, sarudza michero mitsva, miriwo, svutugadzike yezviyo, uye chikafu chinogadzirwa kumba kuti uwedzere muviri wako uye kupa chikafu chakakosha.
Mubvunzo: Chii chinonzi chikafu cheMediterranean?
A: Kudya kweMediterranean inzira yekudya iyo inonyanya kuenderana nemaitiro echinyakare ekudya kwevanhu vanogara munyika dzakatenderedza Gungwa reMediterranean. Inosimbisa kudya kwakakwana, kushoma kugadzikiswa semichero, miriwo, zviyo zvakakwana, nyemba, nzungu, mhodzi, uye mafuta omuorivhi. Inosanganisirawo kudyiwa zvine mwero kwehove, huku, zvigadzirwa zvemukaka, uye waini tsvuku, uku uchiganhurira kudyiwa kwenyama tsvuku nemasiwiti.
Mubvunzo: Ndezvipi zvakanakira kutevera kudya kweMediterranean?
A: Kudya kweMediterranean kwave kwakabatana nehuwandu hwehutano hwehutano. Iyo inozivikanwa kuderedza njodzi yezvirwere zvemoyo, kudzikisa BP, kuvandudza cholesterol mazinga, kusimudzira uremu, uye kuderedza njodzi yemamwe marudzi egomarara. Uyezve, yakabatanidzwa nekuderera kwengozi yechirwere cheshuga, kuvandudzwa kwehutano hwepfungwa, nekuwedzera hupenyu hurefu.
Disclaimer: Ichi chinyorwa ndecheruzivo rwese chete uye hachifanirwe kutorwa sechero zano rekurapa. Imwe yeruzivo rweblog post runobva kuInternet uye haina hunyanzvi. Iyi webhusaiti inongova nebasa rekugadzirisa, kufomatidza uye kugadzirisa zvinyorwa. Chinangwa chekuendesa rumwe ruzivo hachirevi kuti unobvumirana nemaonero ayo kana kusimbisa uchokwadi hwezvirimo. Nguva dzose bvunza nyanzvi yezvehutano usati washandisa chero chekuwedzera kana kuita shanduko kuhutano hwako hwehutano.
Nguva yekutumira: Oct-12-2023
