Iyi Mediterranean Diet Yekutenga Rondedzero Ichaita Kuti Iwe Ufare kune Yako Inotevera Grocery Run

Zvemukati

• Zvokudya zveMediterranean
• Mediterranean Diet Shopping List
• Nyama/Hove
• Zviyo
• Nyemba / Nzungu
• Zvibereko
• Muriwo
• Mazai / Dairy
• Condiments/Herbs
• Ongororo ye

Imwe yemasimba ekudya kweMediterranean ndeyekuti haina kunyanya kudzvinyirira. Nepo kumwe kudya kuchidaidzira kunamatira pane runyorwa rwechikafu chakapfupikisa zvinoshungurudza, chikafu cheMediterranean chakanyanya kuita ~ mararamiro ~ anosimbisa zvinovaka muviri, chikafu chizere pasina kurambidza zvachose chinhu. Kana iwe usingazivi nezvekudya, zvakadaro, rusununguko irworwo runoita kuti kutenga girosari kuve kwakavhurika, izvo zvinogona kunge zvakanyanya kana iwe wakatarisa pane zvigadzirwa muchitoro chegirosari.

Neraki, kune ani nani anokoshesa chimiro checheki, unogona kusarudza kuunza iyi Mediterranean chikafu chekutenga runyorwa kuchitoro. (Yakabatana: 5 Mediterranean Kudya Hutano Mubatsiro Iyo Inoita Iyo Imwe yeakanakisa Nzira dzeKudya)

Zvokudya zveMediterranean

Kutanga, zvakadaro, iwe unofanirwa kuzvijaira iwe nezve izvo zvakakosha zvekudya kweMediterranean. Seizvo zita rinoratidzira, zvakavakirwa panzira yekudya yevanhu vanogara mudunhu reMediterranean, inosanganisira hove dzakawanda, nyemba, miriwo, uye mafuta ane hutano semafuta emuorivhi. Nzira yakajairika yekugadzira chikafu kufunga nezvayo sepiramidhi yechikafu. Pazasi pane zvekudya zvaunofanira kudya zvakanyanya: hove, goho, uye nyemba. Tevere, pakati pane izvo zvaunofanira kudya zvine mwero: tsanga dzese, nyama yakaonda, mukaka, waini, uye mafuta ane hutano. Chekupedzisira, iyo chaiyo yepamusoro piramidhi inomirira chikafu chaunofanira kudya zvishoma: nyama tsvuku pamwe neshuga, chikafu chakagadzirwa zvakanyanya.

Zvinonzwika zvakanaka zvine musoro handiti? Hongu, kwete chete chikafu cheMedithera chiri nyore kunamatira nacho, chinogara chichizivikanwa nevanovaka muviri seimwe yenzira dzine hutano hwekudya, nguva, nekuda kwekusimbisa kwayo pazvikafu zvinodyarwa uye zvegungwa.

Iye zvino zvawazorodzwa pane izvo zvekutanga zvemaitiro ekudya, kuisa pamwechete Mediterranean chikafu chekutenga runyorwa chichava chidimbu chekeke. Kana iwe uchitsvaga kufemerwa kweresipi, tarisa iyi Mediterranean chikafu chekudya chirongwa uye gadzira yako yekutenga runyorwa kubva ipapo. Zvikasadaro, dhiza kubva kuna tenzi Mediterranean yekudya yekutenga runyorwa pazasi kugadzirira yako iri kuuya grocery kutakura. Ramba uchifunga kuti nechisikigo chikafu cheMediterranean hachisi chekusarudzika, saka nekuda kwekuti chikafu chisipo kubva pane iyi runyorwa hazvireve kuti haina miganhu. Ingo funga iyi rondedzero mutsara weakakosha vatambi ayo ari pakati pekudya. (Yakabatana: 50 Nyore yeMediterranean Kudya Mapepa uye Kudya Pfungwa)

Mediterranean Diet Shopping List

Nyama/Hove

• Anchovies
• Huku
• Cod
• Gwayana
• Lobster
• Mussels
• Salmoni
• Sardines
• Shrimp
• Tuna

Zviyo

• Bhari
• Brown mupunga
• Bulgur
• Couscous
• Farro
• Quinoa
• Chingwa chezviyo chose
• Yese zviyo pasta

Nyemba / Nzungu

• Cannellini bhinzi
• Chickpeas
• Itsvo Bhinzi
• Nyemba
• Pistachios
• Walnuts

Zvibereko

• Maapuro
• Maapurikoti
• Avocado
• Cantaloupe
• Mazuva
• Muchero
• Mazambiringa
• Lemoni
• Maorenji
• Watermelon

Muriwo

• Artichoke
• Arugula
• Kabichi
• Koliflower
• Magaka
• Celery
• Shiraplant
• Escarole
• Figs
• Kale
• Howa
• Maorivhi
• Hanyanisi
• Mhiripiri
• Romaine lettuce
• Sipinachi
• Madomasi
• Zucchini

Mazai / Dairy

• Mazai
• Feta cheese
• Mbudzi chizi
• Parmesan cheese
• Ricotta chizi
• Yogati

Condiments/Herbs

• Balsamic vhiniga
• Basil
• Dill
• Garlic
• Hummus
• Mafuta omuorivhi
• Oregano
• Parsley
• Pesto
• Tsvuku tsvuku
• Waini tsvuku vhiniga
• Rosemary
• Tahini
• Thyme
• Nyanya muto

Ongororo ye