Zvokudya zveMediterranean 101: Chirongwa Chekudya uye Mutungamiri Wekutanga

Zvemukati

• The Basics
• Dzivisa Izvi Zvisina Kunaka Zvikafu
• Zvekudya Kudya
• Chii Chokunwa
• A Mediterranean Sample Menyu ye1 Vhiki
• Muvhuro
• Chipiri
• Chitatu
• China
• Chishanu
• Mugovera
• Svondo
• Hutano hweMediterranean Snacks
• Maitiro Ekutevera Kudya kuresitorendi
• Rakareruka Rondedzero Yekutenga yeiyo Chikafu
• Icho Chinokosha

Kudya kweMediterranean kunoenderana nezvikafu zvechinyakare izvo vanhu vaimbodya munyika dzakaita seItari neGirisi kumashure muna1960.

Vanotsvagurudza vakaona kuti vanhu ava vaive nehutano hwakasarudzika kana tichienzanisa nevaAmerican uye vaive nenjodzi yakaderera yezvirwere zvakawanda zvehupenyu.

Ongororo dzakawanda dzave kuratidza kuti chikafu cheMediterranean chinogona kukonzera kuonda uye kubatsira kudzivirira kurwisa kwemoyo, kurohwa, rudzi rwechipiri chirwere cheshuga uye kufa nguva isati yakwana.

Iko hakuna imwe nzira chaiyo yekutevera kudya kweMediterranean, sezvo kune nyika zhinji dzakakomberedza gungwa reMediterranean uye vanhu vari munzvimbo dzakasiyana vanogona kunge vakadya chikafu chakasiyana.

Ichi chinyorwa chinotsanangura maitiro echikafu anowanzo gadzirirwa muzvidzidzo zvinoratidza kuti inzira yakanaka yekudya.

Funga nezvese izvi seyakajairwa gwara, kwete chimwe chinhu chakanyorwa mudombo. Iyo zano inogona kugadziridzwa kune zvako wega zvinodiwa uye zvaunofarira.

The Basics

• Idya: Muriwo, michero, nzungu, mhodzi, nyemba, mbatatisi, zviyo zvese, chingwa, mahebhu, zvinonhuwira, hove, hove uye mamwe maorivhi emhandara.
• Idya zvine mwero: Huku, mazai, chizi uye yogati.
• Idya kashoma. Nyama tsvuku.
• Usadya: Shuwa-zvinotapira zvinwiwa, zvakawedzerwa shuga, nyama yakagadziriswa, zviyo zvakanatswa, mafuta akakwenenzverwa uye zvimwe zvinogadzirwa zvakanyanya.

Dzivisa Izvi Zvisina Kunaka Zvikafu

Iwe unofanirwa kudzivirira izvi zvisina hutano zvekudya uye zvigadzirwa:

• Yakawedzera shuga: Soda, macandi, ice cream, shuga yematafura nevamwe vakawanda.
• Yakanatswa tsanga: Chingwa chena, pasita yakagadzirwa negorosi yakanatswa, nezvimwe.
• Trans mafuta: Inowanikwa mumargarine uye zvakasiyana siyana zvakagadziriswa chikafu.
• Mafuta akacheneswa: Mafuta eSoybean, oiri yeCanola, oiri yekotoni nevamwe.
• Nyama yakagadziriswa: Yakagadziriswa sausage, imbwa dzinopisa, nezvimwe.
• Zvikafu zvakagadziriswa zvakanyanya: Chero chinhu chakanyorwa kuti "chakaderera-mafuta" kana "chikafu" kana chinotaridzika kunge chakagadzirwa mufekitori.

Iwe unofanirwa kuverenga zvinyorwa zvekudya zvakanyatsonaka kana iwe uchida kudzivirira izvi zvisina hutano zvigadzirwa.

Zvekudya Kudya

Chaizvo izvo zvikafu ndezvekudya kweMediterranean zvine nharo, pamwe nekuti pane mutsauko wakadai pakati penyika dzakasiyana.

Kudya kunoongororwa nezvakawanda zvidzidzo kwakakwira muzvikafu zvine hutano zvemiti uye zvishoma mune zvekudya zvemhuka.

Zvisinei, kudya hove uye zvegungwa zvinokurudzirwa kanokwana kaviri pasvondo.

Mararamiro eMediterranean anosanganisira kugara uchiita zvekuita muviri, kugovana kudya nevamwe vanhu uye kunakidzwa neupenyu.

Iwe unofanirwa kusimbisa kudya kwako pane izvi zvine hutano, zvisina kugadziriswa zveMediterranean chikafu:

• Muriwo: Tomato, broccoli, kare, sipinashi, hanyanisi, kolifulawa, karoti, kumera kweBrussels, magaka, nezvimwe.
• Zvibereko: Maapuro, mabhanana, orenji, mapeya, mahabhurosi, mazambiringa, madate, maonde, mavise, mapichisi, nezvimwe.
• Nuts uye mbeu: Maamondi, walnuts, macadamia nzungu, hazelnuts, cashews, sunflower mhodzi, manhanga mbeu, nezvimwe.
• Mbesa: Bhinzi, pizi, nyemba, nyemba, nzungu, nyemba, nezvimwe.
• Tubers: Mbatatisi, mbatatisi, turnips, yams, nezvimwe.
• Mbeu dzese: Oats yose, mupunga wakasviba, rye, bhari, chibage, buckwheat, gorosi rose, chingwa chezviyo chakazara uye pasita.
• Hove uye hove dzegungwa: Salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels, nezvimwe.
• Yehuku: Nyuchi, dhadha, turkey, nezvimwe.
• Mazai: Huku, zvihuta uye mazai edhadha.
• Dairy: Cheese, yogati, yogati yechiGreek, nezvimwe.
• Mishonga uye zvinonhuwira: Garlic, basil, mint, rosemary, sage, nutmeg, sinamoni, mhiripiri, nezvimwe.
• Mafuta ane hutano: Yakawedzera mhandara yemafuta emuorivhi, maorivhi, avocado uye mafuta avocado.

Zvese, zvekusanganisa-chimwe chete chikafu ndiwo kiyi kune hutano hwakanaka.

Chii Chokunwa

Mvura inofanira kunge iri yako yekuenda-kunwa pane yekudya kweMediterranean.

Kudya uku kunosanganisira zviyero zvine mwero zvewaini tsvuku - yakatenderedza 1 girazi pazuva.

Nekudaro, izvi zvakasarudzika zvachose, uye waini inofanirwa kudzivirirwa nechero munhu ane chidhakwa kana matambudziko ekudzora kunwa kwavo.

Kofi netii zvinogamuchirwawo zvachose, asi iwe unofanirwa kudzivirira zvinwiwa zvine shuga-nemafuta emichero, ayo ane shuga yakawanda kwazvo.

A Mediterranean Sample Menyu ye1 Vhiki

Pazasi pane semuenzaniso menyu kwevhiki rimwe chete paMediterranean chikafu.

Inzwa wakasununguka kugadzirisa zvikamu uye sarudzo dzekudya zvinoenderana nezvaunoda uye zvaunofarira.

Muvhuro

• Kudya kwemangwanani: Yechi yoghurt nema strawberries uye oats.
• Kwekudya kwemasikati: Yese-yezviyo sangweji nemiriwo.
• Kudya kwemanheru: Iyo tuna saladi, yakapfekwa nemafuta emuorivhi. Chidimbu chemichero che dessert.

Chipiri

• Kudya kwemangwanani: Oatmeal nemazambiringa akaomeswa.
• Kwekudya kwemasikati: Leftover tuna saladi kubva husiku hwapfuura.
• Kudya kwemanheru: Saladi nematomatisi, maorivhi uye feta chizi.

Chitatu

• Kudya kwemangwanani: Omelet nemavheji, matomatisi nehanyanisi. Chidimbu chemuchero.
• Kwekudya kwemasikati: Yese-yezviyo sangweji, ine chizi uye miriwo mitsva.
• Kudya kwemanheru: Mediterranean lasagne.

China

• Kudya kwemangwanani: Yogati nemichero yakachekwa uye nzungu.
• Kwekudya kwemasikati: Leftover lasagne kubva husiku hwapfuura.
• Kudya kwemanheru: Yakabikwa salmoni, inoshumirwa nemupunga wakasviba nemiriwo.

Chishanu

• Kudya kwemangwanani: Mazai nemiriwo, zvakakangwa mumafuta emuorivhi.
• Kwekudya kwemasikati: Yechi yoghurt nemastrawberry, oats uye nzungu.
• Kudya kwemanheru: Gwayana rakakangwa, nesaladi uye mbatatisi yakabikwa.

Mugovera

• Kudya kwemangwanani: Oatmeal nemazambiringa akaomeswa, nzungu uye apuro.
• Kwekudya kwemasikati: Yese-yezviyo sangweji nemiriwo.
• Kudya kwemanheru: Pizza yeMediterranean inogadzirwa negorosi, yakafukidzwa nechizi, miriwo uye maorivhi.

Svondo

• Kudya kwemangwanani: Omelet ine miriwo uye maorivhi.
• Kwekudya kwemasikati: Peftover pizza kubva husiku hwapfuura.
• Kudya kwemanheru: Huku yakakangwa, nemiriwo uye mbatatisi. Chibereko che dessert.

Iko kazhinji hakuna chikonzero chekuverenga macalorie kana track macronutrients (protein, mafuta uye carbs) pane chikafu cheMediterranean.

Kuti uwane mamwe mazano, tarisa urwu runyorwa rwe 21 mapepanhau ane hutano eMediterranean.

Hutano hweMediterranean Snacks

Iwe haudi kudya zvinopfuura zvitatu kudya pazuva.

Asi kana iwe ukava nenzara pakati pekudya, pane zvakawanda zvine hutano zvekudya zvekudya.

• Chitsama nzungu.
• Chidimbu chemuchero.
• Makarotsi kana vana karoti.
• Mimwe michero kana mazambiringa.
• Zvasara kubva husiku hwapfuura.
• Yogurt yechiGiriki.
• Apple zvidimbu nemaarmond butter.

Maitiro Ekutevera Kudya kuresitorendi

Zviri nyore kwazvo kugadzira chikafu chekudyira chakanyanya kukodzera chikafu cheMediterranean.

1. Sarudza hove kana hove dzegungwa seyako huru dhishi.
2. Vakumbire kuti vatsvake chikafu chako mune imwe mhandara yemafuta emuorivhi.
3. Ingodya chingwa chezviyo chakazara, namafuta panzvimbo yemafuta.

Kana iwe uchida mamwe mazano akawandisa ekuti ungadya sei zvine hutano mumaresitorendi, tarisa ichi chinyorwa.

Rakareruka Rondedzero Yekutenga yeiyo Chikafu

Iyo inogara iri zano rakanaka kutenga pamhedzisiro yechitoro. Ndiko kunowanzove kune chikafu chese.

Nguva dzose edza kusarudza sarudzo yakagadziriswa. Organic yakanakisa, asi chete kana iwe uchikwanisa kuitenga.

• Muriwo: Karoti, hanyanisi, broccoli, sipinashi, kare, gariki, nezvimwe.
• Zvibereko: Maapuro, mabhanana, orenji, mazambiringa, nezvimwe.
• Zvibereko: Strawberries, blueberries, nezvimwe.
• Mhezi dzakaomeswa: Sarudza musanganiswa nemiriwo ine hutano.
• Zviyo: Yese-yezviyo chingwa, yakazara-gorosi pasita, nezvimwe.
• Mbesa: Idema, nyemba, bhinzi, nezvimwe.
• Nuts: Maamondi, walnuts, mashewu, nezvimwe.
• Mbeu: Mbeu yezuva (sunflower), mbeu yemanhanga, nezvimwe.
• Condiments: Gungwa munyu, mhiripiri, turmeric, sinamoni, nezvimwe.
• Hove: Salmon, sardines, mackerel, trout.
• Shrimp uye shellfish.
• Mbatatisi uye mbatatisi.
• Cheese.
• Yogurt yechiGiriki.
• Huku.
• Kufudzwa kana omega-3 akafumisa mazai.
• Maorivhi.
• Yakawedzera mhandara yemafuta emuorivhi.

Zvakanakisa kubvisa miedzo yese isina hutano kubva kumba kwako, kusanganisira masoda, ice cream, zviwitsi, mapheka, chingwa chena, makeke uye chikafu chakagadzirwa.

Kana iwe uchingova nechikafu chine hutano mumba mako, iwe unozodya chikafu chine hutano.

Icho Chinokosha

Kunyangwe pasina kana imwe yakatsanangurwa yekudya kweMediterranean, nzira iyi yekudya kazhinji yakafuma muzvikafu zvine utano zvemiti uye yakadzikira muzvikafu zvemhuka, ichitarisa kuhove uye hove dzegungwa.

Unogona kuwana nyika izere neruzivo nezve chikafu cheMediterranean pa internet, uye mabhuku mazhinji makuru akanyorwa nezvayo.

Edza googling "Mediterranean mapepa" uye iwe uchawana toni yemazano makuru ezvikafu zvinonaka.

Pakupera kwezuva, chikafu cheMediterranean chine hutano hwakanyanya uye hunogutsa. Iwe hauzogumbuke.