Kukho ukutya okuninzi, okusekelwe kwimigaqo yondlo kwamanye amazwe. Phakathi kweendlela eziphumelelayo zokulahlekelwa ubunzima yiMeditera yokutya, esebenzisa izixhobo zesondlo esifanelekileyo. Kukho iindlela ezicetyiswayo njengokutya okunyanga.
Ukutya kweMeditera - yintoni na?
Amazwe aseMeditera aneempawu zabo zokugcoba, ezaba sisiseko sendlela yokutya ekhethekileyo, kwaye zanikela kuDkt. Ansel Keis. Ukholelwa ukuba impilo yomntu ixhomekeke ngokuthe ngqo kumaninzi amaninzi emvelaphi yezilwanyana ayisebenzisayo. Abaninzi banomdla kwizinto ezibandakanya ukutya kweMedithera, kwaye ngoko ngokwesiko kusekelwe ekusebenziseni ukutya kunye nenani elincinci leoli, kodwa ngokugxininiswa kwisondlo kwenziwa kwiiyolimo.
Ukutya kweMedithera - i-pros and cons
Ukuqonda ukuba ubuchule obukhoyo bokulahlekelwa isisindo bufanelekile, umntu kufuneka acinge ngeenzuzo kunye nokungahambi kakuhle. Ukubaluleka okubalulekileyo kukuba imigaqo yesondlo ifana nemithetho ephambili yokutya okunomsoco kunye nokutya okunempilo. Iintlobo zinokuhlolwa ngokufunda indlela ukutya okuseMeditera kuncedo ngayo, kuba kunceda ukunciphisa umzimba, kuphucula impilo, kugcina ubuhle kunye nokwandisa ulutsha. Enye inzuzo kukukhetha okubanzi kwemveliso evumelekileyo, kwaye ngenxa yeentlobo zezidlo, umngcipheko wokuphazamiseka unciphiso.
Ilinomdlo waseMeditera kunye nemigodi, umzekelo, ayikwazi ukuhlangabezana nokukhuluphala nokulahleka ubunzima ngexesha elifutshane. Le ndlela yokulahlekelwa ubunzima ifuna iindleko zemali ezinzulu kwaye iimveliso eziyimfuneko zihlala zingenakwenzeka. Ngenxa yobuninzi befayibha yokutya asinakusetyenziswa kwizilonda kunye nezinye iingxaki kwinkqubo yokutya.
Imigaqo yokutya kweMedithera
Ngenxa yemigaqo ebalulekileyo yale nkqubo, ukulahleka kwesisindo kunciphisa kakhulu umngcipheko wokungaphumeleli. Akuthethi ukuba kuthintela izithintelo ezidityanisiweyo kwaye kusekelwe kwiimpawu zePP. Kukho ipiramidi yesidlo saseMedithera, apho unokufumana ukuba kukuphi ukutya kunye nexesha elidinga ukulidla. Emazantsi kukho izikhundla zemenyu yemihla ngemihla, kwaye phezulu zizinto ezingenakufakwa kwizinto zokutya ngokungaqhelekanga. Iziseko zesidlo saseMedithera zilandelayo:
- Imifuno kunye neziqhamo zivunyelwe ukuba zidle ubuninzi obungenamkhawulo, kodwa kungcono ukhethe iziqhamo ezingenayo i-strown and non-starchy. Ukuzidla kukugqithiseleyo kwifom eluhlaza, kodwa ukucwangciswa kwe-thermal kuvunyelwe kwakhona: ukuthambisa, kwi-oven nakwi-grill.
- Iingcomo zinconywa ngaphambi kokupheka ukuze zidibanise iiyure ezingama-24 ukususa isitatshi esingaphezulu.
- Ukugcina ibhalansi yamanzi, kufuneka uphuze ubuncinane i-1.5-2 ilitha ngosuku.
- Endaweni yazo zonke iipofu zokupheka, kuvunyelwe ukusebenzisa ioli yeoli , kuphela equkethe i-omega-3 fatty acids ebalulekileyo.
- Ukutya kweMedithera kuthetha ukutya rhoqo kwiindawo ezincinci.
- Kunconywa ukushiya ityuwa, ukuyitshintsha ngemifuno kunye neziqholo. I-Sugar inobungozi, kwaye kungcono ukusebenzisa ubusi okanye abathinteli bemvelo, umzekelo, i-stevia.
Ukutya kweMeditera ukulahleka kwesisindo
Ukwenza imenyu yakho, kufuneka uqwalasele ezinye iingcebiso kwisidlo ngasinye. Ukutya kwasekuseni kuyimfuneko ukukhetha ukutya okusanhlamvu, kunye nokuhlwada, i-pasta efanelekileyo, ilayisi kunye nemifuno. Ukutya isidlo kubandakanya ukutya kweeprotheni ezongezelelweyo kunye nemifuno. Ukutya kweMedithera, imenyu ongayenza iveki ngokwakho, ivumela ukusetyenziswa kwezidyuli, kodwa iziqhamo kuphela. Kubalulekile ukukhuphela ngaphandle kokutya kwakho okukhawulezileyo, ii-oyile yemifuno, i-sausages kunye nezinye ukutya eziyingozi.
Ukutya kweMedithera - ukutshintsha kweRashiya
Ekubeni ezinye iimveliso ezisuka ekudleni kwangaphambili kwamazwe aseMedithera zibiza ngeRashiya, ezinye zenzeke endaweni. Ukutya kweMedithera, imenyu ekhoyo yimithetho, ithetha ukusetyenziswa kweoli yeoli, kunye neemeko ezinobungakanani - ezibiza kakhulu, ngoko zatshintshwa ngeoli engabonakaliyo yelanga, eyongezwa ekudleni kwembewu yelanga okanye i-sunflower. Esikhundleni seentlanzi ebomvu, ungadla i-mackerel okanye i-herring, ukuxhaswa kwimenyu ngeoli e-linseed. Sebenzisa i-pasta kwiintlobo ezinzima zengqolowa kunye nezolimo zabakhiqizi basekhaya.
Umtya omtsha waseMedithera uRaanana
Inkqubo echaziweyo ijolise ekulahlekelweni kwesisindo sempilo nokulungisa iziphumo. Sebenzisa imigaqo yayo ingaba ixesha elide kunye nobomi bonke, kuba luzisa umzimba ukuba luzuze kuphela. I-anti-inflammatory kunye ne- hypoallergenic yokutya kaRananan yaphakanyiswa nguDkt. A. Stehringar owanikezela ubuninzi besininzi seprogram njengesifo esingapheliyo sokuvuvukala. Kukho iinzuzo ezininzi kule nkqubo.
- Ukulingana kweBIO.
- Iyancipha iinkqubo zokukhupha ezikhoyo.
- Unika amafutha ancedo, kubalulekile kwimpilo.
- Ukutya kweMedithera kubandakanya iimveliso zendalo eziyinzuzo kumzimba.
- Ekudleni kukho ukutya okuqukethe izinto eziphilayo.
- Imenyu iyahluke, ngoko iingozi zokuphazamiseka zilingana nantoni.
Ukutya kweMeditera ukunciphisa i-cholesterol
Indlela evezwe ngayo yokulahlekelwa ubunzima incedo kwimpilo, inceda ukujamelana nezifo ezahlukahlukeneyo kunye nezinye izifo ezingasebenzi emzimbeni. Izitya zokutya zaseMedithera ziyanconywa kubantu abane-cholesterol ephezulu. Ukutya kuthetha ukusetyenziswa kokutya okunempilo, apho kungekho zinto zingonakalisi imeko zeempahla. Imveliso efanelekileyo yokutya kweMedithera ekunciphiseni i-cholesterol: imifuno eluhlaza, amaqoma, imbewu yefleks, ioli yeoli, iintlanzi ezibomvu kunye neentlobo ezipheleleyo.
Ukutya kweMeditera yesifo sikashukela
Enye yokuguqulwa kokutya kweMedithera yinkqubo ephakanyiswe nguLydia Ionova, kwaye kuyacetyiswa ukuba abantu abanesifo sikashukela. Ngokungafani neyokuqala iqukethe isonka esincinci kunye nesinkwa, kodwa imifuno, iziqhamo kunye nenyama ngaphezulu. Kubalulekile amanzi, inani elifanele libalwe ngokuxhomekeka kubukhulu bomzimba. Ukutya kweMedithera kwi-diabetes Ionova inceda ukuphepha ukugaya kwi-glucose yegazi, iyanciphisa i-cholesterol kwaye imele ifake i-lipid metabolism.
IMeditera Diet - zokupheka
Ngenxa yokuba uluhlu olubanzi lweemveliso ezivunyelwe, kuyaqondakala ukuba kukho inani elikhulu lokupheka lokupheka izitya ezahlukeneyo. Ukutya, i-saladi, izitya zangasese, iikhosi zokuqala neyesibini, kunye neesondlo, konke oku kungasetyenziselwa ukuqulunqa ukutya kwakho. Iiresi zokutya zaseMedithera zilula kwaye azifuneki izakhono ezizodwa zokutya. Njengomzekelo, sinika indlela yokwenza i-gazpacho kunye ne-risotto yemifuno.
I-Recipe ye-gaspacho
Izithako:
- iitamatati - ii-6.
- ikhukhamba - isiqwenga 1;
- ibomvu ebomvu - 1 pc.;
- i-anyanisi - i-1 piece;
- igalikhi - amazinyo amathathu;
- ityuwa - 5 g;
- isonka esimhlophe-i-2;
- iviniga yewayini - 2 tsp.
- ioli yomnquma - 35 g;
- ityuwa, ipepper kunye nemifuno.
Ukulungiselela
- Gweba ugarlic uze uwutyibe ngetyuwa. Yongeza isonka esomileyo, ibhotela uze uphonkceze yonke into ekuhlaleni.
- Iimifuno zitshize kwi-blender, yongeza ubuninzi besonka kunye neviniga yewayini. Ukunambitha, faka iziqholo kunye namakhambi.
Recipe ye Risotto
Izithako:
- i-anyanisi - i-1 piece;
- igalikhi - amazinyo ama-2-3;
- i-zucchini - i-1 piece;
- Isitshalo seqanda - 1 iqhekeza;
- pepper - 1 piece;
- irayisi - 1 into;
- Imifuno yemifuno - 1.5 ilitha;
- ioli - 17 g;
- izityalo ezinomileyo.
Ukulungiselela
- Gcoba i-pan ngeoli kwaye ubeke phezu kwayo i-squash, isitshalo seqanda kunye nepelepele. Bhaka kwihovini imizuzu engama-20.
- Kwisikebhe sokucoca u-anyanisi oqoshiwe kunye neetikiti kunye negalikhi. Emva kokungeza irayisi kwaye upheke kuze kube lula.
- Iqela lityhala umhluzi uze upheke kuze kube yilapho irayisi elithambileyo, ivuselela. Sebenza nge mifuno.