Kudya kweMediterranean kunozara nekuravira uye chikafu chemhando yepamusoro. Iyo zvakare inosanganisirwa neakawanda hutano bhenefiti. Izvi zvinoita imwe yesarudzo dzakanakisisa pane chikafu chako. Ichokwadi, nyanzvi dzakawanda dzinofunga kuti haina kufananidzwa.
Nyika dzakakomberedza Gungwa reMeditera dzinonakidzwa nemhando dzakasiyana dzekudya nyowani, zvinonaka uye zvemwaka. Uye inoratidza mune yako cholesterol uye BP, pamwe nemoyo wako uye huropi. Kudya kweMediterranean kunogona kukubatsira kurasikirwa nedumbu uye zvakanyanya kukosha: kuwedzera hupenyu hwako.
Nheyo dzekudya kweMediterranean
Kudya kweMediterranean kunonakidzwa nemukurumbira wakanaka pasirese. Kunyangwe pasina nzira yepamutemo yekutevera, nheyo dzayo dzinofanirwa kuve dzinotevera:
Hutano mafuta
Kusiyana nezvimwe zvekudya, iyo Mediterranean haina kungobvumidza kudyiwa kwemafuta, asi izvi zvinoonekwa seimwe yeakakosha macomputer Zvisinei, kwete chero rudzi rwemafuta ruchashanda, asi zvakakosha kuti uve nechokwadi chekuti vane hutano. Ndozvazvakaita nenzungu, maorivhi kana maorivhi. Aya marudzi emafuta anowedzera kunaka kune madhishi, anopa simba uye anodzivirira zvirwere.
Pane kudaro, kuvapo kwemafuta akaipa mukudya kweMediterranean kwakanyanya kuderera. Icho chikonzero ndechekuti zvimwe zvakawanda zvinyowani zvekudya zvinodyiwa kupfuura zvakagadziriswa chikafu, izvo zvakapfuma mumafuta akaguta uye anotapira. Iyi nzira kumafuta inoonekwa seyakanaka kumoyo wako uye nehutano hwakazara.
Zvitsva zvokudya
Chimwe chezvikonzero chikafu cheMediterranean chine hutano hwakadaro ndechekuti inowanzoenderana nechikafu chitsva uye chemwaka. Kudya kweMediterranean kune michero yakawanda, miriwo, nyemba, nzungu, hove uye hove. Izvo zvinofanirwa kucherechedzwa kuti kuwanda kwemichero nemiriwo kunoita kuti ive chikafu chakapfuma kwazvo muma antioxidants.
Inosanganisirawo nyama, kunyanya nyama chena. Pane kudaro, inofanira kunge yakaderera mumafuta akaipa, nyama tsvuku, uye shuga. Dairy inobvumidzwa mune zvidiki, kunyanya kuburikidza ne yogati uye chizi.
Waini
Chinomiririra chinomiririra chekudya cheMediterranean iwaini tsvuku. Panguva yekudya uye mukuenzanisa (pane kutaura kwezvinwiwa zviviri pazuva zvakanyanyisa), waini yakabatanidzwa kune zvakanaka zvehutano. Sezvimwe nezvimwe zvekudya muMediterranean, Chakavanzika ndechekuishandisa zvine mwero.
Zvinonhuwira
Zvinonhuwira zvinoita basa rakakosha kwazvo mukuravira kwekudya kweMediterranean, pamwe nekumwe kubatsirwa kwehutano. Kana iwe uchida kutevera ichi chikafu, Mukicheni yako haugone kupotsa laurel, rosemary, basil kana mhiripiri.
Chikafu chezita rako rekutenga
Chikafu chitsva uye zvakasiyana siyana zvinofanirwa kuwanda mumotokari yako yekutengera. Ngatione kuti ndezvipi zvakakosha zvekudya zveMediterranean.
- Olive mafuta
- tomaatti
- Peppers
- Granada
- Walnuts
- Chickpeas
- Taa
- Arugula
- Yogurt yechiGiriki
- Feta chizi
- Salimoni
- Tuna
- Nguruve
- Pollo
- Maorivhi
- Ajo
Ungarasikirwa sei nedumbu nekudya kweMediterranean
Mararamiro eMediterranean anogona kukubatsira kurasikirwa nedumbu rako. Kuenzaniswa nedzimwe nzvimbo, kune kushushikana kudiki muMediterranean. Mararamiro akasununguka anotendera kuti utore nguva yakawanda yekudya, uye kudya zvishoma nezvishoma kunoita kuti unzwe kuguta nechikafu chidiki. Asi zvazvakanakira hazvingogumira ipapo kuchengetedza huremu hwakawandisa. Kudya kweMediterranean kune hupfumi muzvikafu zvine satiating zvivakwa.
Kuti ubudirire Izvo zvinodikanwa kuti uchengete zvikamu zvacho zvichidzorwa nenzira imwecheteyo iwe yaungaita pamwe chete nezvose zvakasara zvezvirongwa zvekudya. Kunyangwe yakaumbwa nezvikafu zvine hutano, macalorie ayo anogona kuwedzera nekukurumidza. Iwe unogona zvakare kuisa iyo caloric kurambidza kuita kuti chiuno kudzikise nekukurumidza uye kuonekwe.
Chekupedzisira, zvakakosha kuti uzive izvozvo Kudya kweMediterranean kuri pakati pezvirongwa zvine hutano kurasikirwa nemafuta, asi handiyo inomhanyisa. Uye ndeyekuti haina kugadzirirwa izvo chinangwa, sezvazvinoitika nezvimwe zvekudya. Nenzira iyi, kana uine nguva shoma yekudzora huremu, inogona kunge iri pfungwa yakanaka kuyedza imwe nzira yakanyatsogadzirirwa iyo.
Sanganisa kudya pamwe nekudzidziswa
Tarisa uone chinyorwa: Kudzidzira kurasikirwa nedumbu. Ikoko iwe uchaona maitiro ekubvisa mafuta emimba uye kuwana rakasimba uye rakatsanangurwa dumbu.
Kudya kweMediterranean kunosimbisa hutano hwako
Kudya kune hutano kwakadai seMediterranean hakungobatsira hembe dzako kuti dzinzwe zvirinani, asi zvakare inosimbisa hutano hwako nekuderedza njodzi yekubatwa nezvirwere zvakawanda.
Kubatsira kwaro kunonyanya kuzivikanwa kudzora njodzi yezvirwere zvemwoyo. Asi chikafu cheMediterranean chakabatanidzwawo nekudzivirira chirwere cheshuga uye mamwe marudzi ekenza, pamwe neParkinson's neAlzheimer's. Chakavanzika chinogona kuwanikwa mune akasiyana ma antioxidants ayo dhayeti iyi inopa muviri. Kuti uone kuti izvi ndizvo zvazviri, edza kuve nemavara mazhinji sezvinobvira pamahwendefa ako.