Ukutya kweMeditera kugcwele incasa kunye nokutya okusemgangathweni. Ikwanxulunyaniswa nezibonelelo ezininzi zempilo. Iyayenza loo nto Olunye ukhetho olukrelekrele kwindlela otya ngayo. Ngapha koko, iingcali ezininzi zikholelwa ekubeni ayinakuthelekiswa nanto.
Amazwe ajikeleze uLwandle lweMeditera anandipha iintlobo ezahlukeneyo zokutya okutsha, okumnandi kunye namaxesha onyaka. Kwaye ibonisa kwi-cholesterol yakho kunye noxinzelelo lwegazi, kunye nentliziyo kunye nengqondo. Ukutya kweMeditera kunokukunceda ulahlekelwe sisisu kwaye okona kubaluleke kakhulu: yandisa ubomi bakho.
Iziseko zokutya kweMeditera
Ukutya kweMeditera kunandipha igama elihle kwihlabathi lonke. Nangona kungekho ndlela isemthethweni yokuyilandela, iziseko zayo kufuneka zibe zezi zilandelayo:
Amafutha asempilweni
Ngokungafaniyo nezinye izidlo, iMeditera ayivumeli kuphela ukutyeba kwamafutha, kodwa oku kuthathwa njengenye yezona zondlo ziphambili. Nangona kunjalo, ayilulo nje naluphi na uhlobo lwamafutha oluya kusebenza, kodwa kufuneka kuqinisekiswe ukuba asempilweni. Injalo imeko yamandongomane, iminquma okanye ioyile yomnquma. Ezi ntlobo zamafutha zongeza incasa kwizitya, zibonelela ngamandla kwaye zithintele izifo.
Kunoko, ubukho bamafutha amabi kukutya kweMeditera kuphantsi kakhulu. Isizathu kukuba ukutya okuninzi okutsha kuyatyiwa kunokutya okwenziweyo, okutyebileyo kumafutha agcweleyo kunye nalawo athambileyo. Le ndlela yokutyeba ithathwa njengelungileyo entliziyweni yakho nakwimpilo iyonke.
Ukutya okutsha
Esinye sezizathu zokutya kweMeditera okunempilo kukuba Isekwe ikakhulu kukutya okutsha kunye namaxesha onyaka. Ukutya kweMeditera kutyebile kwiziqhamo, imifuno, iimbotyi, amandongomane, iintlanzi kunye neentlanzi. Kufuneka kuqatshelwe ukuba ubuninzi beziqhamo kunye nemifuno yenza ukutya okunotye kakhulu kwii-antioxidants.
Ikwabandakanya inyama, ngakumbi inyama emhlophe. Endaweni yoko, ifanele ibe sezantsi kumanqatha amabi, inyama ebomvu, kunye neswekile. Ideri ivumelekile ngexabiso elincinci, ngakumbi ngeyogathi kunye netshizi.
Iwayini
Esona siselo simele ukutya kweMeditera yiwayini ebomvu. Ngexesha lokutya nokumodareyitha (kukho intetho yeziselo ezimbini ngosuku), iwayini inxulunyaniswe nezibonelelo zezempilo. Njengokunye ukutya ekutyeni kweMeditera, imfihlo kukuyisebenzisa ngokumodareyitha.
Izinongo
Izinongo zidlala indima ebaluleke kakhulu kwincasa yokutya kweMeditera, kunye nakwezinye izibonelelo zempilo. Ukuba ufuna ukulandela oku kutya, Ekhitshini lakho awungekhe uphuthelwe yi-laurel, i-rosemary, i-basil okanye ipepile.
Ukutya kuluhlu lwakho lokuthenga
Ukutya okutsha kunye neendidi kufuneka zibekho kwinqwelo yakho yokuthenga. Makhe sibone ukuba zeziphi izinto eziphambili zokutya isitayile seMeditera.
- Ioli yomnquma
- Tomate
- Iipepile
- Granada
- Amantongomane
- Iichickpeas
- Iileyile
- Arugula
- Iyogathi yamaGrike
- Ushizi lweFeta
- Salmon
- Tuna
- Imijelo
- Pollo
- Yeminquma
- Ajo
Ukuphulukana njani nesisu ngokutya kweMeditera
Indlela yokuphila yeMeditera inokukunceda ulahlekelwe sisisu. Xa kuthelekiswa nezinye iindawo, kuncinci uxinzelelo kwiMeditera. Indlela yokuphila ekhululekile ikuvumela ukuba uthathe ixesha elininzi lokutya, kwaye ukutya kancinci kukuvumela ukuba uzive ugcwele kukutya okuncinci. Kodwa apho izibonelelo zabo azipheli ukugcina ubunzima obugqithileyo. Ukutya kweMeditera kukwatyebile kukutya okunepropathi yokuhlutha.
Ukuze usebenze ngakumbi Kuyimfuneko ukugcina izabelo zakho ziphantsi kolawulo ngendlela efanayo naleyo ubuya kuthi ngayo kunye nezinye izicwangciso zokutya. Nangona yenziwe ngokutya okunempilo, iikhalori zayo zinokongeza ngokukhawuleza. Unokufaka isithintelo sekhalori ukwenza ukunciphisa isinqe ngokukhawuleza kwaye kubonakale ngakumbi.
Okokugqibela, kufanelekile ukuba uqaphele Ukutya kweMeditera kuphakathi kwezicwangciso ezisempilweni zokuphulukana namanqatha, kodwa ayisiyiyo eyona ikhawulezayo. Kwaye ayenzelwanga loo njongo, njengoko kusenzeka kwezinye izidlo. Ngale ndlela, ukuba unexesha elincinci lokunciphisa umzimba, kunokuba ngumbono olungileyo ukuzama enye indlela eyilelwe yona ngokukodwa.
Hlanganisa ukutya kunye noqeqesho
Jonga eli nqaku: Imithambo yokulahlekelwa sisisu. Apho uyakufumanisa indlela yokulahla amanqatha esiswini kwaye ufumane isisu esomeleleyo nesichaziweyo.
Ukutya kweMeditera komeleza impilo yakho
Ukutya okunempilo okunje ngeMeditera akuncedi kuphela iimpahla zakho zokuziva ngcono, kodwa yomeleza impilo yakho ngokunciphisa umngcipheko wokuba nezifo ezininzi.
Isibonelelo sayo esaziwa kakhulu kukunciphisa umngcipheko wezifo zentliziyo. Kodwa ukutya kweMeditera kuye kwanxulunyaniswa nokuthintela isifo seswekile kunye neentlobo ezithile zomhlaza, kunye neParkinson's kunye neAlzheimer's. Imfihlelo inokufumaneka kwiindidi ezininzi ze-antioxidants ezinokutya okunika umzimba. Ukuqinisekisa ukuba kunjalo, zama ukuba nemibala emininzi kangangoko kwiipleyiti zakho.