Ukudla kwe-Nordic kulayishwa ngama-grains, amajikijolo, izithelo, imifino, inhlanzi nemikhiqizo yobisi ephansi. Ibuye iphinde isetshenziswe engeziwe kanye nokudla okucutshungulwayo. Ngokuvamile, kuyindlela enhle kakhulu yokudla.
Abanye abacwaningi bakholelwa ukuthi ukudla okungukuthi i-Nordic kuhambisana nokudla okudutshulwa kakhulu kwaseMedithera . Zomi zombili zifaka ukudla okuphambene nokuvuvukala okuphezulu emafutheni ama-omega-3 avela ezinhlanzi, futhi kokubili kufaka izithelo nemifino eminingi.
Ukudla kwama-Nordic kunamajikijolo amanengi, okuyi-calories encane, ne-vithamini namaminerali athile. Zinezinhlobo ze-phytochemicals eziwusizo, ikakhulukazi ezinemibala eluhlaza okwesibhakabhaka nokubomvu.
Ukudla kwama-Nordic akulula ukulandela uma nje ungayeka ushukela owengeziwe futhi usike ekudleni okubomvu okunamafutha. Cabanga kabanzi emigqeni yokudla okuphelele, ukudla okusha nokudla okuncane kakhulu okucutshungulwa (okuwumqondo omuhle kunoma yikuphi).
Nasi ukubuka konke okusesidlangalaleni seNordic Diet.
Zonke okusanhlamvu
Okungenani amaphesenti angu-25 ama-calories okudla okuNordic avela emikhiqizweni yonke yokusanhlamvu njenge rye, ibhali, nama-oats. Ukudla kuhlanganisa ilayisi elibomvu, i-pasta egcwele okusanhlamvu, nokudla okunengi okusanhlamvu. I-cereal ivumelekile ekudleni okungamaNordic futhi, uma nje ingenayo ushukela owengeziwe noma uju.
Izithelo, Imifino, nama-Berries
Ukudla okuNordic kuhlanganisa okungenani indebe eyodwa yezithelo kanye nendebe eyodwa yemifino usuku ngalunye. Kucebile ikakhulukazi amajikijolo - ngaphezu kwezinkomishi ezimbili ngosuku lwe-blueberries, ama-strawberries, ama-raspberries, noma ama-lingonberries angokwesiko.
Amafutha
Ukudla kwama-Nordic kunamafutha aphansi kodwa kuhlanganisa namafutha aphuzi (singasebenzisa amafutha e-Canola eNyakatho Melika), kanye namaargarini e-trans-fat ayenziwe ngamafutha we-soya. Amantongomane angasusiwe kanye nembewu nazo ziyadliwa.
Imikhiqizo yobisi
Ubisi olunamafutha aphansi, i-yogurt, noshizi kufakiwe ekudleni, kodwa iziphuzo zobisi eziphuziziwe kanye nemikhiqizo ye-sugary yogurt ayikho imenyu.
Yidla okungenani ama-servings amabili ngosuku.
Inhlanzi
Yidla izinhlanzi ezinogwadule olwandle ezinjenge-saumon, i-herring noma i-tuna, kabili ngesonto (noma ngaphezulu), kanye nokudla okunye okudalwa ngezinhlanzi ezinamafutha aphansi.
Ukudla
Izinkukhu kanye nezinyamazane zemidlalo zivunyelwe, uma nje ukhetha ukusikwa kwenyama enamafutha aphansi. Khetha inkukhu, i-turkey, nokunqunywa kwegundane nemvuzane.
Ukuphuza
Azikho iziphuzo eziyishukela. Enye yokukhonza izithelo noma ijusi berry kuyinto efanele. Namathela ngamanzi, ikhofi, itiye kanye nobisi obuncane.
Ukupheka kweScandinavian
Akudingeki ukuthi usitorele ikhishi lakho nge-Scandinavian fare ukuze ujabulele ukudla kwesitayela se-Nordic - isitoko nje kuphela izithelo nemifino osuyithandayo futhi wengeze amajikijolo, inhlanzi, nezinhlamvu eziningi. Shintshela ku-Canola ngamafutha kanye nemikhiqizo yobisi ephansi futhi uhlelwe.
Imithombo
U-Akesson A, Andersen LF, uKristjánsdóttir AG, Roos E, Trolle E, Voutilainen E, Wirfält E. "Imiphumela yezempilo ehlotshaniswa nokudla okuphawulekayo kokudla kweNordic: ukubuyekezwa kwezincwadi ezihleliwe." Ukudla okunomsoco wokudla. 2013 Oct 9; 57. http://www.nature.com/ejcn/journal/v68/n1/full/ejcn2013192a.html.
U-Brader L, u-Uusitupa M, u-Dragsted LO, u-Hermansen K. "Imiphumela ye-Isocaloric Healthy Nordic Diet ekucindezelweni kwegazi e-Metabolic Syndrome: i-SYSDIET e-Randomised Sub-study." I-Eur J Clin Nutriti. 2013 Oct 16. http://www.nature.com/ejcn/journal/v68/n1/full/ejcn2013192a.html.