Chidzidzo Chitsva: Chikafu cheMediterranean chinoderedza Njodzi dzeMoyo Zvirwere, uyezve 3 Mwoyo-Hutano Mapoka

Zvemukati

• Ongororo ye

Ikozvino pane zvimwe zvikonzero zvakawanda zvekupa iyo yekudya kweMediterranean kuedza. Chidzidzo chitsva cheGreek chinoratidza kuti kudya kweMediterranean kunobatsira kuvandudza zvinhu zvakawanda zvine njodzi zvine chekuita nechirwere cheshuga, kufutisa uye chirwere chemoyo. Chidzidzo chitsva ichi, icho chakaburitswa neMuvhuro neJenali yeAmerican College yeCardiology, chakawana kuti chikafu cheMediterranean chinogona kupa zvinobatsira pazvinhu zvishanu zvechiitiko chinonzi prediabetic chinonzi metabolic syndrome - pachokwadi, kudya kwacho kunoshanda zvekuti inosanganiswa ne31 muzana kudzikira mungozi yekukudziridza chirwere.

Kana usiri kutevera chikafu cheMediterranean parizvino, Amy Hendel, murairidzi wezvehutano uye munyori we4 Maitiro eMhuri Hutano, anoratidza zvinotevera kuti utange:

•Zadzai nzungu dzine mafuta acids ane utano. Chidiki diki idiki yakakura saizi kana kuimwaya pasadhi

• Endai mugreek uye sanganisira iyo yakaderera-mafuta kana isina mafuta yakasviba yogati muhomwe yenyu yezuva nezuva. Kanda mamwe majiroji pamusoro pechimwe chakanyanya kunhonga-ini-tudyo

•Enda kunoraura uye sarudza hove dzine mafuta akaderera-mercury sesalmon nesardines. Kutsiva chikafu chenyama nehove kunoderedza zvakanyanya moyo-wakavhara mafuta akazara mukudya kwako.

Iwe unogona zvakare kuedza aya ane hutano eMedithera chikafu chekudya kubva kuShape.com.

Mwoyo weMediterranean Diet Salad neBalsamic Chicken

Edza iyi inonaka yeMediterranean saladi kuti upe moyo wako hutano kusimudzira zvishoma

Inoshanda: 4

Nguva Yokugadzirira: Maminitsi makumi maviri yakazara nguva

Cook Nguva: 20 maminetsi akazara nguva

Tora recipe

Mediterranean White White Bean Saladi

Chengetedza moyo wako neiyi side dish, yakapfuma mu omega-3 fatty acids

Inoshanda: 10

Nguva Yokugadzirira: Maminitsi mashanu yakazara nguva

Cook Nguva: 5 maminetsi akazara nguva

Tora recipe

Mediterranean Herb Shrimp nePenne

Iyi imwe-dhishi pasita chikafu chakagadzirirwa kukwana

Inoshumira: 6

Nguva Yekugadzirira: Maminitsi gumi

Kubika Nguva: Maminitsi gumi nemashanu

Tora recipe

Ongororo ye