I-Swaps elula ye-Flavour neyeMpilo
Ufuna ukudla ukudla okunempilo kepha usajabulela ukudla okunomsoco ongathanda ukukudla ngokuphindaphindiwe? Ukudla kwaseMedithera-okusekelwe ezinengi zezithelo nemifino, izithelo zommbila, ubhontshisi, i-legumes, amantongomane, amafutha omnqumo, inhlanzi, kanye ne-yogurt kanye noshizi-enye yezindlela ezinempilo kakhulu zokudla emhlabeni. Ngenxa yokudla kwawo okumnandi nama-flavour, kuyindlela yokudla ongayigcina impilo yakho yonke.
Amakhulu eziningi zesayensi abonisa ukuthi abantu abalandela ngokudla iMedithera bahlangabezana nezinzuzo eziningi zezempilo, bevela enhliziyweni engcono nakwezempilo namathambo futhi banciphise ingozi yokushaywa yisifo sikashukela nesifo sikashukela ukuze baphile isikhathi eside. Ucwaningo oluthile lwamuva luhlanganisa ngisho nokudla kweMedithera nge-brain shrinkage ehlobene nobudala obudala.
Kuyinto eyodwa ukwazi zonke izinzuzo zokudla kwaseMedithera, futhi inselelo ehlukile ngokuphelele ukuyibeka esenzweni. Nazi ama-swaps ambalwa aseMedithera kokudla ngakunye okuzoqala ngalo:
Ukudla kwasekuseni
Njengama-breakfasts ezingxenyeni eziningi zomhlaba, ukudla kwasekuseni eMedithera kuyahlukahluka kuye ngosuku lwesonto. Ngezimpelasonto, ukudla kwasekuseni (noma i-brunch) kuyithuba lokubuthana nabangani nomndeni, phumula, futhi ujabulele ukusabalalisa okwejwayelekile.
Ezingxenyeni zaseMpumalanga yeMedithera, mhlawumbe ungase ubone ama-flatbreads egcotshiwe ngamafutha omnqumo futhi efafazwe nge-za'atar (i-Middle Eastern eyomile imifino), izinhlobonhlobo zezinyosi ezithambile nezikhuni, i-hummus, ikhukhamba esisha ne-tomato isaladi , iminqumo, kanye nemifino eqoshiwe etafuleni.
Phakathi nesonto lomsebenzi, ukudla kwasekuseni eMedithera kuyashesha futhi kulula.
Zama lezi swaps:
| Uma uthanda: | Zama: |
| I-Sugary okusanhlamvu nobisi | Yidla ngobisi, ugcwale isinamoni, uju, kanye nezithelo ezintsha ezinamathele |
| Bagel Plain nge ukhilimu ushizi | I-bagel egcwele okusanhlamvu enokusabalala okunempilo, njenge-hummus, i-guacamole, noma i-cheese ehlanzekile, ekhishwayo kanye ne-tomate ethungwe kanye nezithelo ezintsha ohlangothini |
| Muffin nge ibhotela | I-yogurt yamaGreki ihambisana ne-granola, izithelo ezintsha, kanye ne-drizzle uju phezulu |
I-Oldways Breakfast 1-2-3 Plan, ephefumulelwe ukudla kwasekuseni eMedithera, ihlanganisa ukudla kwasekuseni zibe izigaba ezintathu:
- Ukudla okuphelele
- Izithelo ezintsha noma imifino
- Umthombo wamaprotheni (njengamaqanda noma i-yogurt)
Ukudla okuthile (ngisho nengxenye encane uma ungalamba ekuseni) kusuka ngayinye yalezi zigaba kuzokunika amandla futhi kukugcwalise kuze kwasemini.
Ukudla
Ekuqaleni kwentwasahlobo, i-horiatiki, noma isaladi yesiGreki yesiko, iqala ukuvela kaningi ematafuleni aseGrisi. Inamakhemikhali ambalwa kakhulu-utamatisi, ukhukhamba, anyanisi obomvu, ubhontshisi obuhle bebell, ubisi lwezimvu u-feta ushizi, kanye neminqumo ka-Kalamata-futhi igqoke nje ngamafutha omnqumo amancane , iwayini elibomvu iwayini, ne-ucezu kasawoti kanye ne-oregano omisiwe. Ama-salads amasha yizinketho ezinhle zokudla kwasemini, ne-bakita noma ama-crackers ohlangothini.
Zama lezi swaps:
| Uma uthanda: | Zama: |
| Turkey sandwich club nge chips | Isangweji esinenhlanzi ekhonjiwe noma ekhonjiwe, njenge-tuna, i-sardine noma i-salmon, nesaladi esisha eluhlaza noma isobho semifino esilula ohlangothini |
| Isaladi le-Cobb ene-blue cheese dressing | I-Fattoush, i-classic yaseMedithera, yenziwe ngeziqephu ezisikiwe zokudla okuyi-pita isinkwa, i-oli yamafutha omnqumo eningi, inqwaba yamanzi kalamula, nanoma yikuphi ukuvuna ama-ukhukhamba, utamatisi, ama-radishes kanye no-anyanisi aluhlaza okwanele, ngamakhambi amasha afana ne-parsley noma i-mint |
| Iwesinkwa sezinyosi se-Reuben sandwich | I-mezze yaseMedithera enemi-oliva, i-hummus, ushizi, izithelo ezintsha, ne-pita noma ama-crackers (uma uphelelwa ngempela inyama, engeza iziqephu ezimbalwa) |
Dinner
Ngokwesiko eMedithera, kwasemini ukudla okukhulu kakhulu ngosuku nosuku lokudla kuyinto elula. Uma usetshenziselwa ukuzwa, izidlo eziningi ezivuthayo, zama ukuzama ama-herb fresh and spices.
Amakhemikhali nezinongo zifakaza ekuziphatheni kwamazwe amaningi aseMedithera-cumin, isinamoni, kanye ne-ginger eMpumalanga Mediterranean kanye ne-oregano, i-thyme nefrononi e-Yurophu YaseYurophu-futhi banciphisa isidingo sokwengeza usawoti namafutha lapho bepheka.
Zama lezi swaps:
| Uma uthanda: | Zama: |
| Mac kanye noshizi | Ingxenye encane ye-pasta yonke yengqolowa (cishe 2/3 indebe ephekwe) nge isipinashi esilisiwe, amafutha omnqumo, ubhontshisi omhlophe, i-anchovies eqoshiwe, ushizi we-parmigiano reggiano, futhi unomnandi nge-parsley, i-pepper flakes, ne-lemon |
| Burger kanye namafriji | Inkukhu elinezinyosi egcwele i-tzatziki (ikhukhamba yogurt sauce), yakhonzwa ngamazambane ovuniwe nge-ovini namafutha omnqumo |
| Izinhlanzi nezikhumba | I-flounder noma i-saumon-egosiwe, i-pan-seared, noma ibhakwa ngesikhumba-enezinhlamvu eziphekiwe kanye nemifino yonyaka, njengokupinashi noma ama-collards. (I-quinoa, ilayisi elibomvu, namakhaza yizinketho ezingenamnandi ze-gluten.) |
Ukudla izithelo ezihlukahlukene, imifino, amantongomane, imbewu, okusanhlamvu okugcwele, izithelo zomzimba kanye nezinye ukudla okunempilo kuyindlela engcono yokudla okunempilo. Ngenhlanhla, kunezinto eziningi zokudla okumnandi zaseMedithera nama-flavour ukukugqugquzela. Phela, abantu abaseduze neMedithera bebelokhu bedla ngale ndlela emakhulwini eminyaka.
I-Oldways, ukudla okungeyona inzuzo engenzi-nzuzo kanye nenhlangano yokufundisa okunomsoco, yakha i- Mediterranean Diet Pyramid ngo-1993 neHarvard School of Public Health kanye neWorld Health Organization.