Bella Adams
Kunye nezibiliboco esemazantsi Yurophu ukuya ubunzima obufunwayo: Oku kuthembisa ukutya kweMeditera. Siyakuxelela ukuba iyasebenza, yintoni kanye kanye le nto yokutya, kwaye yintoni omele uyithathele ingqalelo.
Iziqhamo ezitsha, imifuno, amafutha anempilo, kunye nentlanzi: Ezi zezona nxalenye ziphambili zokutya kweMeditera kwaye mhlawumbi ziya kuvuselela iinkumbulo zokugqibela zeholide kwabanye.
Kuba ngubani ongathandiyo ukuzonwabisa kunye nokuzisa iholide ekhaya kwisitya sakhe? Kulungile, oko kuya kuba ngumntu wonke.
Yintoni ngokwenene emva kokutya kweMeditera, kukuphi ukutya okuvunyelweyo, kwaye zeziphi iingenelo kunye nokungonakali kokutya okuza nazo, sikuchazela apha.
Yintoni ukutya kweMeditera?
Kukutya kweMeditera, sijonga indlela yokutya yabamelwane bethu basemazantsi aseYurophu njengakumazantsi eFransi, eItali naseGrisi.
Apho, abantu bebesoloko besitya ukutya okunikelwa yimimandla ngexesha lonyaka, njengemifuno emininzi, iziqhamo ezitsha, iitapile, amandongomane, iintlanzi ezisandul’ ukukhiwa, kunye neeoli ezintle njengeoli yomnquma.
Imfihlelo yokutya kukutya okunokulinganisela, okungafaniyo, kunye nokunempilo.
Nangona kunjalo, ngokungqongqo, ukutya kweMeditera ayikokutya kokwenyani ngokwesicwangciso, kodwa kuyindlela enempilo yokutya nokuphila.
Akukho kubalwa kweekhalori! Akukho ukulahlwa okukhulu!
Ngakolunye uhlangothi, ukutya kwakho kuya kubandakanya i-fiber-rich, ukutya okutsha, inkukhu, intlanzi, i-grains epheleleyo, kwaye ewe, kunye notywala - ngokumodareyitha, kunjalo.
Into ebalulekileyo kukuba uqaphele xa usitya! Thatha ixesha elaneleyo kwisidlo ngasinye. Ingqwalasela apha kukuzonwabisa kunye nokutya okucothayo.
Yintoni omele uyibeke ingqalelo ngexesha lokutya?
Kucetyiswa ukuba ukwenze kucace kuwe kwangaphambili ukuba ukutya kweMeditera akukhona kakhulu malunga nokulahleka kwesisindo.
Kunoko, imalunga nokutya okunempilo, okunokulinganisela okukhusela inkqubo ye-cardiovascular system ngokukodwa. Ngenxa yokutya okunefayibha ephezulu, ukugaya kwakho, ukuncipha kwenqanaba le-cholesterol yakho, kunye nokulawulwa kwelipids zegazi lakho kuya kuthandwa.
Undoqo kukuthatha ixesha lakho lokutya. Hayi ukungxama.
I-credo yabantu baseYurophu esemazantsi kukuhlala bethatha ixesha elininzi lokulungiselela nokutya.
Kukuphi ukutya okuvumelekileyo?
Unokufumana okuninzi koku kutya:
Imifuno emitsha kunye neesaladi zamagqabi
- Isiqhamo (ixesha lonyaka lingcono)
- Isonka esipheleleyo, ipasta, irayisi, kunye neetapile
- Iimbotyi ezifana neertyisi kunye neelentile
- Amandongomane (umz. iialmonds) kunye nembewu
- Imifuno emitsha okanye eyomileyo kunye negalikhi
- Intlanzi yolwandle eyojiweyo neshushu
- I inkuku
- Ioli yomnquma ecinezelweyo ngowona mthombo wamafutha
Ityiwa ngokumodareyitha kufuneka ibe:
- Iimveliso zobisi ezinamafutha aphantsi ezifana nebhokhwe netshizi yeegusha
- amaqanda
- Iwayini ebomvu (kakhulu ngokutya)
Ezi zinto kufuneka zisetyenziswe kunqabile
- Inyama ebomvu njengenyama yenkomo, yehagu, neyegusha
- Iingcali zesoseji
- Ngqolowa
- Ukutya okuneswekile
Izinto eziluncedo kunye nokungonakali kokutya kweMeditera
Izinto ezilungileyo zokutya kweMeditera
Ngenxa yobuninzi beziqhamo kunye nemifuno etyebileyo kwifiber, kunye namafutha alungileyo asuka kumantongomane, intlanzi, kunye neoli yeoli, ingcamango yesondlo sokutya kweMeditera yenye yezona zinto zilungeleleneyo ukuza kuthi ga ngoku.
Iimfuno zemihla ngemihla zeevithamini ezininzi kunye neeminerali zibandakanywa apha.
Akukho ukulahlwa kwe-carbohydrates - nangona kunjalo kwingqolowa kunye neswekile.
Nokuba i-lemon egayiweyo i-dorade kwimifuno ye-zucchini-tomato okanye i-eggplant egalelwe iitumato kunye ne-feta-Ukutya kweMeditera kwahluka kakhulu, ngoko ke unokudityaniswa okuninzi xa upheka.
Xa kudibaniswa nokuzivocavoca, ukutya kweMeditera kunokukhokelela ekulahlekeni kwesisindo esinempilo kwixesha elide.
Kwiminyaka yakutshanje, ubutyebi bezifundo bubonise ukuba ukutya kweMeditera kunefuthe elihle kwi-cardiovascular system, ukunciphisa kakhulu umngcipheko wokuhlaselwa yintliziyo kunye nokubetha.
Kwi-International Alzheimer's Congress eLondon ngo-2017, iingcali ezivela kwiKhomishoni yeLancet (iphaneli yamazwe ngamazwe ehloniphekileyo yeengcali ezivavanya iziphumo ezitsha zophando lwe-dementia) zicebise, phakathi kwezinye izinto, ukutya kweMeditera ekuthinteleni ukugula kwengqondo.
Iingxaki zokutya kweMeditera
Njengoko sele kukhankanyiwe ekuqaleni, ukutya kweMeditera ngokusisiseko kukutshintsha okulinganayo kokutya kwaye kungekhona ukutya - akukho ukulahla ngokungqongqo ukutya okuthile.
Ukunciphisa umzimba kwenzeka ngokucothayo kwaye ngabanye kuba akukho nkqubo yezemidlalo edibeneyo ekudleni.
I-oyile yomnquma kunye nentlanzi enamafutha (umzekelo, isalmon) yimithombo esempilweni yamafutha, kodwa kufuneka unike ingqwalasela kubuninzi kwaye uyisebenzise ngononophelo.
Ingqalelo, umgibe weswekile kwisidlo sakusasa! Kumazwe asemazantsi aseYurophu, isidlo sakusasa siqulathe ikofu elungileyo, isonka kunye neejam ezimnandi. Ayilunganga kumanqanaba eswekile yegazi.
Ngoko ke kungcono: iziqhamo ezintsha, iyogathi, okanye isidudu. Oku kugcina iinkanuko kude kusasa.
