Iyo Middle Easten Kudya Kungave Iyo Nyowani yeMediterranean Kudya

Zvemukati

• Hummus kana Baba Ghanoush
• Tabbouleh kana Fattoush
• Tahini
• Zvibereko zveDessert
• Ongororo ye

Iyo yakasarudzika yeMediterranean yekudya ndeye hutano hwese-nyeredzi, yakabatana nenjodzi yakadzikira yehosha yemoyo, chisingaperi kuzvimba, metabolic syndrome, kufutisa, atherosclerosis, chirwere cheshuga, uye kunyange mamwe kanzira. (Psst...Wakamboedza iyi Creamy Mediterranean Kale Salad?)

Paunenge uchichera salmon yakakangwa uye uchidya walnuts uye veggies, ungangodaro wakapotsa muzukuru wepedyo weMedithera, chikafu cheMiddle East. Kungofanana nezvinonaka uye zvakakunakira iwe, chikafu cheMiddle East ihama yepedyo mune zvese jogirafi uye maitiro ekudya. Middle East cuisine inowanzo fungidzirwa seinouya kubva kunyika dzakaita seRebhanoni, Israel, Turkey, uye Egypt. Kudya kweMediterranean kunowanzoenderana neItari, Girisi neSpain.

Kubudirira kwekudya kweMediterranean kunoenderana nekusimbisa zviyo zvakakwana, mafuta ane hutano semafuta omuorivhi nehove, nyemba, nzungu, uye michero ichangobva kubikwa nemiriwo. Pamwe chete, combo inoburitsa yakakwira fiber, omega-3 fatty acids, uye akasiyana mavitamini uye mamineral. Chikafu chekuMiddle East chinogovera zvakawanda zvehumwe hunhu, zvichitarisa pakudya-zvakadyarwa zvakanyanya sezvinobvira, kushandisa zvinorema-maoko anodururwa eEVOO pese pese, uye kubira bhinzi nemavheji mukugadzirira kwakawanda, kusanganisira mamwe madhipisi. Zvakaguma nei? Chikafu chekudya chinovaka muviri chinokurudzira hutano uye hupenyu hurefu. Imwe bhonasi: Chikafu cheMiddle East chinowanzouya neyakavakirwa-chikamu chikamu kutonga senge ndiro zhinji dzinoshandiswa senge muunganidzwa wemaplate madiki anonzi mezze, akafanana neSpanish dhizaini tapas. Haisi chete iyi dhizaini yekuratidzira inokukurudzira kuti urambe uripo uye edza madhishi matsva, asi mahwendefa madiki anogona kukubatsira kuti uderedze huremu. Cornell University's Chikafu & Brand Lab yakaona kuti mahwendefa madiki anoita kuti iwe ufunge kuti uri kudya chikafu chakawanda kupfuura zvauri chaizvo, izvo zvinogona kuderedza madyiro ako ese ekudya uye macalorie.

Pano, mamwe masiginecha madhishi ekuti utange.

Hummus kana Baba Ghanoush

Chikafu cheMiddle East chinozivikanwa nemadhips ayo, akakwana kudhita pita (yakazara gorosi, hongu) kana miriwo yakasvibira. U.N. yakazivisa gore ra2016 iGore Renyika Dzepasi Pose rePulses, ichicherekedza mabhenefiti ehutano akachajiswa uye kukwanisa kutenga sezvikonzero zvekuda zvinofarirwa nehuku, nyemba, uye mamwe maruva. Hummus, iri nyore combo yehukupeas, mafuta omuorivhi, uye pasi sesame mhodzi, izere-izere nemapuroteni-akavakirwa mapuroteni, monounsaturated mafuta, uye dietary fiber. Sneakily zvinovaka muviri baba ghanoush nzvimbo dziri kuseri kwehummus chete, nekuda kwekunakirwa kwaro kupenga kunouya kubva kune chimwe chinhu kunze kwemichero yemazai, tahini, uye maorivhi.

Tabbouleh kana Fattoush

Idzi ndiro mbiri dziri Middle East dzinosota pane yechiGreek (Mediterranean) saladhi. Tabbouleh inonyanya kudyiwa parsley, antioxidant-rich tomato, uye yakazara-gorosi bulgur. (Iwe unogona zvakare kuwedzera bulgar kune imwe yeiyo Grain-Yakavakirwa maSaladi Anogutsa.) Fattoush anowedzera imwe pita yakashambiswa yekugwinya uye zvakare ane zvihombe zvihombe zveveggies senge radish, magaka, uye madomasi kuti uwane yakanyanya bang yehutano hwako. buck.

Tahini

Vatsvagiri veIran vakawana kuti vanhu vakaisa tahini (aka pasi sesame mhodzi) mukudya kwavo kwemangwanani kwemavhiki matanhatu vakawana kuderera kwecholesterol yavo, triglycerides, uye BP. Tahini yakatove yakabatanidzwa mune akawanda maEast Middle mapheka, asi kuti uwedzere kuwedzera, edza idzi gumi Nzira dzeKushandisa dzekushandisa Tahini Isiri Hummus. Kuchenjerera pakushanda saizi, zvakadaro; tahini akanaka macalorie-dense, uye inogona kuve nzira zvakareruka yekukanganisa ichi chinonaka zvinhu kumusoro.

Zvibereko zveDessert

Classic Middle Eastern chikafu chinopera nechokoreti yakasviba yakavharwa mazuva kana maapricots akaomeswa. Mazuva anopa huwandu hwakakura hwefibre uye inofungidzirwa kudzivirira chirwere chisingaperi. Saizvozvowo, kunhonga maapricots seyako yekudya-kwemanheru kurapa kunogutsa zino rako rinotapira nebhonasi yevhitamini A, potasium, uye faibha.

Ongororo ye