Bella Adams
Ngezibiliboco zaseningizimu yeYurophu kuya kwesisindo esifiselekayo: Lokhu kuthembisa ukudla kwaseMedithera. Siyakutshela ukuthi kuyasebenza yini, kumayelana nani ngempela lokhu kudla, nokuthi yini okufanele uyinake.
Izithelo ezintsha, imifino, amafutha anempilo, nenhlanzi: Lezi izingxenye eziyinhloko zokudla kwaseMedithera futhi cishe zizovuselela izinkumbulo zokugcina zamaholide kwabanye.
Ngoba ubani ongeke athande ukuzitika ngenjabulo yokupheka futhi alethe iholide ekhaya epuletini lakhe? Kulungile, lokho kungaba wonke umuntu.
Yini empeleni ngemuva kokudla kwaseMedithera, yikuphi ukudla okuvunyelwe, futhi yiziphi izinzuzo nezingozi ukudla okuletha nakho, sikuchazela lapha.
Kuyini ukudla kwaseMedithera?
Ekudleni kwaseMedithera, sibheka imikhuba yokudla yomakhelwane bethu abaseningizimu yeYurophu njengaseningizimu yeFrance, i-Italy, neGreece.
Lapho, abantu bebelokhu bedla lokho izifunda ezikunikezayo ngesikhathi sonyaka, njengemifino eminingi, izithelo ezintsha, amazambane, amantongomane, izinhlanzi ezintsha namafutha amahle njengamafutha omnqumo.
Imfihlo yokudla ukudla okulinganiselayo, okuhlukahlukene, nokunempilo.
Kodwa-ke, uma sikhuluma ngokuqinile, ukudla kwaseMedithera akukona ukudla kwangempela ngokohlelo, kodwa kuyindlela enempilo yokudla nokuphila.
Awekho amakhalori ukubala! Akukho ukulahlwa okukhulu!
Ngakolunye uhlangothi, ukudla kwakho kuzobandakanya i-fiber-rich, ukudla okusha, izinkukhu, inhlanzi, okusanhlamvu okuphelele, yebo, ngisho notshwala - ngokulinganisela, kunjalo.
Into ebalulekile ukuqaphela lapho udla! Thatha isikhathi esanele sokudla ngakunye. Lapha kugxilwe ekujabuleleni nasekudleni kancane.
Yini okufanele uyinake ngesikhathi sokudla?
Kunconywa ukuthi uzicacise kusengaphambili ukuthi ukudla kwaseMedithera akukhona ikakhulukazi ukulahlekelwa isisindo.
Kunalokho, kumayelana nokudla okunempilo, okunokulinganisela okuvikela isimiso senhliziyo nemithambo yegazi ikakhulukazi. Ngenxa yokudla okune-fiber ephezulu, ukugaya kwakho, ukwehla kwezinga le-cholesterol yakho, kanye nokulawulwa kwe-lipids egazini lakho kuzovunywa.
Okubalulekile wukuthatha isikhathi sakho udla. Akukho ukugebenga ngokuxhamazela.
I-credo yabantu base-Europe eseningizimu iwukuba njalo uthatha isikhathi esiningi sokulungiselela nokudla.
Yikuphi ukudla okuvunyelwe?
Ungakwazi ukuzitika ngokuningi kwalokhu kudla:
Imifino emisha namasaladi anamaqabunga
- Isithelo (isizini ihamba phambili)
- Isinkwa se-wholemeal, i-pasta ye-wholemeal, irayisi, namazambane
- Imifino efana ne-chickpeas nama-lentils
- Amantongomane (isb. ama-alimondi) kanye nembewu
- Amakhambi amasha noma omisiwe kanye negalikhi
- Izinhlanzi zasolwandle ezithosiwe nezishisiwe
- Izinkukhu
- Amafutha omnqumo acindezelwe ngokubanda awumthombo wamafutha
Kudliwe ngokulinganisela kufanele kube:
- Imikhiqizo yobisi enamafutha aphansi njengoshizi wembuzi nezimvu
- amaqanda
- Iwayini elibomvu (ikakhulukazi elihambisana nokudla)
Lezi zinto kufanele zidliwe kuyaqabukela
- Inyama ebomvu njengenyama yenkomo, yengulube neyemvu
- Okukhethekile kwesoseji
- Ngokolweni
- Ukudla okuqukethe ushukela
Izinzuzo kanye nokubi ukudla Mediterranean
Izinzuzo zokudla kwaseMedithera
Ngenxa yenani elikhulu lezithelo nemifino ecebile ku-fiber, kanye namafutha amahle avela kumantongomane, inhlanzi, namafutha omnqumo, umqondo wokudla okunomsoco wokudla kwaseMedithera ungomunye wokulinganisela kakhulu kuze kube manje.
Isidingo sansuku zonke samavithamini namaminerali amaningi sihlanganiswa lapha.
Akukho ukulahlwa kwama-carbohydrate - noma kunjalo kukolweni noshukela.
Ukuthi i-lemon dorade eshukiwe emifino ye-zucchini-utamatisi noma isitshalo seqanda esigxishiwe esinotamatisi kanye ne-feta - Ukudla kwaseMedithera kuhluke kakhulu, ngakho-ke unezinhlanganisela eziningi ongazihlanganisa lapho upheka.
Uma kuhlangene nokuzivocavoca, ukudla kwaseMedithera kungaholela ekulahlekelweni kwesisindo esinempilo ngokuhamba kwesikhathi.
Eminyakeni yamuva, ucwaningo oluningi luye lwabonisa ukuthi ukudla kwaseMedithera kunomphumela omuhle ohlelweni lwenhliziyo, kunciphisa kakhulu ingozi yokuhlaselwa yinhliziyo nokushaywa unhlangothi.
Ku-International Alzheimer's Congress eLondon ngo-2017, ochwepheshe be-Lancet Commission (iphaneli elihlonishwayo lamazwe ngamazwe lochwepheshe elihlola okutholakele okusha ocwaningweni lokuwohloka komqondo) batusa, phakathi kwezinye izinto, ukudla kwaseMedithera ukuze kuvinjelwe ukuwohloka komqondo.
Okubi kokudla kwaseMedithera
Njengoba sekushiwo ekuqaleni, ukudla kwaseMedithera kuwushintsho olulinganiselayo lokudla hhayi ukudla - akukho ukulahla okuqinile kokudla okuthile.
Ukuncipha kwesisindo kwenzeka kancane kakhulu futhi ngabanye ngoba alukho uhlelo lwezemidlalo oluhlanganiswe ekudleni.
Amafutha omnqumo nezinhlanzi ezinamafutha (isb. i-salmon) ziyimithombo enempilo yamafutha, kodwa kufanele unake ubuningi futhi ukusebenzise kancane.
Attention, sugar trap at breakfast! Emazweni aseningizimu yeYurophu, ukudla kwasekuseni kuqukethe ikakhulukazi ikhofi elihle, isinkwa, nojamu obumnandi. Ayiwalungele kakhulu amazinga kashukela egazini.
Ngakho-ke kungcono: izithelo ezintsha, iyogathi, noma iphalishi. Lokhu kugcina izinkanuko zingapheli ekuseni.
