Kudya kweMediterranean: chii icho, mabhenefiti uye maitiro ekuzviita

Zvemukati

• Kubatsirwa kwekudya kweMediterranean
• Mitemo 8 yekugadzira chikafu cheMediterranean
• 1. Dzivisa zvigadzirwa zvemaindasitiri
• 2. Idya hove nehove dzegungwa
• 3. Mafuta omuorivhi nemafuta akanaka
• 4. Zvese zvekudya
• 5. Zvibereko nemiriwo
• 6.Mukaka wakagadzirwa uye zvigadzirwa
• 7. Zvinyorwa zveprotein
• 8. Zvinonwa
• Chikafu cheMediterranean

Kudya kweMediterranean, kunonziwo kudya kweMediterranean, kunoenderana nekudyiwa kwechikafu chitsva uye chechisikigo semafuta emuorivhi, michero, miriwo, zviyo, mukaka uye chizi, uye zvinodikanwa kudzivirira zvigadzirwa zvine maindasitiri soseji, chikafu chakaomeswa makeke eupfu.

Kudya uku chaiko rudzi rwechikafu chinobatsira kushandura mararamiro ako, uye hazviwanzo kuve zvakaderera mumakoriyori kuti ikubatsire kurasikirwa nehuremu, sezvo ichinyatso kugadzirisa metabolism uye inofarira kudzora uremu.

Kubatsirwa kwekudya kweMediterranean

Chikafu cheMediterranean hachisi chekudzikisa uremu chete, mararamiro, anowanzovapo munyika dzakakomberedza Gungwa reMediterranean. Zvayo zvakakosha zvehutano ndeizvi:

• Dambudziko repasi rekuvandudza chirwere chemwoyo, gomarara, chirwere cheshuga uye zvirwere zvinodzikira;
• Inodzivirira muviri kubva atherosclerosis uye thrombosis;
• Iyo ine zvakawanda zvinovaka muviri kupfuura chikafu chakagadziriswa, ichipa zvakawanda zvinovaka muviri kumuviri;
• Inobatsira kusiyanisa chikafu zvakanyanya, kuve wakanakira mukanwa wevana, zvichivaitira nyore kuti vadye miriwo, magirini uye masaladi.

Kuti uteedzere chaizvo mararamiro ehupenyu hweMediterranean, unofanirwa kudya chikafu chezuva nezuva chemavheji, chitsva, zvishoma zvakagadziriswa, mwaka uye zvemuno, uchisarudza kutenga mumisika midiki nezvitoro nemichero, kupfuura muzvitoro zvikuru.

Tarisa uone zvakanakira chikafu cheMediterranean mune inotevera vhidhiyo:

Mitemo 8 yekugadzira chikafu cheMediterranean

Kuti uite chikafu cheMediterranean, unofanira kuchinja kudya kwako sezvinotevera:

1. Dzivisa zvigadzirwa zvemaindasitiri

Kudya kwacho kunofanirwa kuve kunogadzirwa nemasikirwo echisikigo, kunyanya kubva kumuriwo kwakatangira, senge maorivhi, mupunga wakasviba, soya, mazai uye mukaka. Uye zvakare, iwe unofanirwa kushandura chikafu chaunotenga chakagadzirwa-chakagadzirwa, senge makuki nemakeke, uchisarudza shanduro dzakagadzirwa.

Kubvisa zvigadzirwa zvine maindasitiri kunobatsira kudzikisa kugadzirwa kwehupfu mumuviri, kudzikisa kuzvimba uye kurwisa kuchengetedza kwemvura, zvichibatsira kudzikisira.

2. Idya hove nehove dzegungwa

Hove kana hove dzegungwa dzinofanirwa kudyiwa kanokwana katatu pasvondo, sezvo ari manyuko akanaka eprotein nemafuta, senge omega-3, inoshanda senge inorwisa-kuzvimba, inobatsira kubvisa marwadzo akabatana, kugadzirisa kutenderera kweropa uye kudzivirira chirwere chemwoyo . Ona zvese zvakanakira omega-3.

3. Mafuta omuorivhi nemafuta akanaka

Oiri maorivhi nemafuta emiriwo akadai secanola uye mafuta eflakisi ane hupfumi mumafuta akanaka emoyo, ayo anobatsira kudzora cholesterol uye kudzivirira chirwere chemoyo.

Kuti uwane mabhenefiti, iwe unofanirwa kuwedzera mafuta kune akagadzirira-kugadzirira, uchidya yakaringana 2 mashupuni pazuva. Oiri yemiorivhi inofanirawo kushandiswa pakubika, kukwiza uye kukora nyama kana hove. Mafuta eSunflower haawanzo shandiswa. Ona matipi ekusarudza iwo akanakisa maorivhi kuchitoro.

4. Zvese zvekudya

Kudya kweMediterranean kune hupfumi muzvikafu zvese zvakaita semupunga, hupfu, oats uye pasita izere, izvo zvine hupfumi mu fiber, mavitamini uye zvicherwa zvinovandudza mashandiro emuviri, kurwisa kuzvimbirwa uye nekuderedza kunwa kweshuga nemafuta muura.

Kunze kwezviyo, chikafu chinofanirawo kuve chakapfuma mumapurotini miriwo yakadai bhinzi, soya, nhokwe, mhodzi dzemanhanga uye mbeu yeflakisi izvo zvinobatsirawo kusimbisa mhasuru nekuvandudza metabolism.

5. Zvibereko nemiriwo

Kuwedzera kudyiwa kwemichero nemiriwo chinhu chakakosha cheichi chikafu, sezvo ivo vachizopa tambo, mavitamini uye zvicherwa zvemetabolism, uye vanounza kunzwa kwekuguta, kubatsira nekudzikisa huremu. Zvinokurudzirwa kudya angangoita 3 michero yakasiyana pazuva, tsika yakanaka ndeyekudya muchero 1 mushure mekudya kwese, kungave kwekudya kwemangwanani, kwemasikati, kwekudya uye kwekudya kwemanheru.

Ona mabikirwo emajusi manomwe eDetox kuti uderedze huremu uye uchenese muviri.

6.Mukaka wakagadzirwa uye zvigadzirwa

Kuvandudza kudya kunovaka muviri uye kudzikisa kudyiwa kwemafuta, mukaka wakafuta, yogati yechisikigo uye chezi chena dzakadai secikotta necottage dzinofanira kusarudzwa, kana mhando dzakareruka dzezvigadzirwa dzinofanira kusarudzwa. Kuti utapire yogati yechisikigo zvishoma, iwe unogona kuwedzera 1 kiyipuniki yeuchi kana jam inogadzirwa.

7. Zvinyorwa zveprotein

Nyama dzvuku dzinofanirwa kuve dzakachekwa, pasina chikamu chemafuta chinocherechedzwa, uye chinongotenderwa kunwa kamwe chete pasvondo, saka pane nzvimbo yekudya nemazai, hove nemisanganiswa yezviyo inovawo manyuko akanaka epuroteni, senge mupunga + bhinzi, mupunga + nyemba kana mupunga + pizi.

8. Zvinonwa

Chinwiwa chakanyanya kukodzera kupedza nyota yekuperekedza chikafu imvura, uye iwe unogona kusarudza mvura yakasanganiswa nekuwedzera ndimu, kana zvidimbu zvejiniga. Uye zvakare, 1 girazi rewaini pazuva (180 ml) inobvumidzwa, kunyanya mushure mekudya kwemanheru.

Chikafu cheMediterranean

Unotevera muenzaniso we3-mazuva eMediterranean menyu yekudya:

Iyi menyu inofanirwa kugadzirwa uchishandisa zvirinani nyowani miriwo, zvakakosha kuti urangarire kuwedzera 1 kiyipuni yemafuta emuorivhi kuchisvusvuro uye ndiro yemanheru.