I-Mediterane iphela ngamazwe angama-16 ehlabathini, elowo lunezithethe zalo zokupheka nokudla ukutya. Nangona kunjalo, into edibeneyo edibanisa i-cuisine yabo yesizwe kwaye iyona nto iluncedo yimveliso yesidlo saseMedithera.
Izibonelelo zokutya kweMedithera
Ixesha lokutya kweMedithera, elisetyenziselwa ukulahleka kwesisindo, laqala ukubizwa ngabantu base-American dietitians kuma-1950. Kwafunyaniswa ukuba abemi baseFransi basentshonalanga, naphezu kokusetyenziswa kwamanqatha amaninzi, ngokungafuneki nesifo sikashukela, ukukhuluphala kunye nezifo zesimo senhliziyo.
Emva koko, kwacaciswa ukuba kubalwa manani:
- 33% ubuncipheko obuncinane bokuphuhlisa izifo zentliziyo;
- Umngcipheko we-24% ophantsi wokuba nomhlaza.
Iimveliso eziphambili zeMediterranean
Imveliso ephambili yale nkqubo yokutya ayisoloko ihambelana nengcamango yethu yokutya okunokulinganisela. Umzekelo, umlinganiselo weeprotheni, amafutha kunye ne-carbohydrates - 10%, 30% kunye no-60%.
Imveliso:
- ioli yeoli neminqumo;
- iwayini elibomvu (ngaphandle kwamazwe aseMuslim);
- imifino - basil, oregano, thyme, cilantro;
- iintlanzi kunye neelwandle;
- isonka, i-pasta;
- igalikhi, anyanisi, imifuno emitsha;
- ushizi, i-yogurt, i-lactic acid sauces.
Imenyu enqabileyo
Ukuba ufuna ukunciphisa ubunzima (kwaye ngubani ongafuniyo?), Sincoma ukuba uthathe iiveki ukuba uthathe imenyu yesidlo saseMedithera, ukulibala malunga nezinto zakho zokuthanda nezinto ezikhethiweyo ngexesha elifutshane.
Imenyu
Zokumva:
- ukutya okutya okusanhlamvu kunye ne-yoghurt, ijusi elitsha;
- isaladi yesithelo, 1 tbsp. yogurt yemvelo / i-kefir / i-ayran, ijusi elitsha ngokutsha;
- i-omelet nobisi, isiqwenga sesonka esipheleleyo sesonka kunye nesibini yebhokhwe, ikhofi;
- isaladi yemifuno kunye neoli yeoli kunye ne-toast kunye neentlanzi ezibomvu zetyuwa, itiye;
- i-omelette kunye nemifuno kunye nemifuno, kunye neminqumo, itiye yemifuno;
- I-grapefruit, i-yoghurt yendalo kunye ne-oat flakes kunye nezithelo ezomileyo, ikhofi;
- Amaqanda ama-2 aphekiweyo, isonka esivela kwisonka seengqolowa kunye nemifino kunye noshizi lweegusha, ijusi.
Iinqununu:
- irayisi yasendle kunye noshizi, isaladi yemifuno kunye nemifino, igalikhi, iminquma kunye neoli yeoli;
- isobho nge-chickpeas, isaladi yezilwanyana zasemanzini, iwayini elibomvu;
- i-pasta eneesibhokhwe zeebhokhwe kunye nemifuno, iwayini;
- isaladi e-sea kera, squid edikiweyo, iwayini;
- isaladi yesipinashi esityebileyo, i-pasta eneentlanzi zaselwandle, iwayini;
- isaladi yamatamatati kunye namaqanda aphekiweyo anamafutha omnquma, irayisi, iwayini;
- wongela imifuno, iintlanzi zasolwandle eziphekiweyo, iwayini.
Iidlo:
- isaladi, ushizi, amafutha omnyama, itiye;
- intlanzi kunye nemifino;
- inyama exhambileyo yokutya imifuno ephekiweyo;
- i-dolma - i-pepper ejikiweyo, amaqabunga amagilebhisi, utamatisi;
- isobho;
- isaladi "isiGrike" kunye neentlanzi ezinobisi kunye neentlanzi ezibhaka;
- i-shrimps ebilisiwe nge-sauce "tzattsiki".
Ngokuphathelele imenyu yokutya kweMedithera inyanga (kulabo abanomdla kwaye abafuni ukubuyela kwizambatho), kufuneka nje uhambelane nalapha ngasentla kwaye ngexesha elide ungeze inyama - yenkomo, imvu, ibhokhwe.
Yidla ukutya okuninzi lwe-lactic, udibanise negalikhi kunye nemifuno, kwaye ufumane iincwadi ezinemibala kwiindlela zokupheka ze-Mediterranean.