Zakudya za Mediterranean - menyu ya sabata

Dziko la Mediterranean ndi maiko 16 padziko lonse lapansi, omwe ali ndi miyambo yawo yophika ndi kudya. Komabe, chinthu chodziwika chomwe chimagwirizanitsa zakudya zawo zakutchire ndipo ndizofunikira kwambiri ndi zakudya za zakudya za Mediterranean.

Phindu la zakudya za Mediterranean

Mawu akuti Mediterranean diet, omwe tsopano akugwiritsidwa ntchito polemera, adayamba kutchulidwa ndi zakudya za ku America m'ma 1950. Anapezeka kuti anthu akumwera ku France, ngakhale kuti mafuta ambiri amapezeka, alibe matenda a shuga, kunenepa kwambiri komanso matenda a mtima.

Pambuyo pake, ngakhale ziŵerengero zomveka zinadziŵika kuti:

• 33% pangozi yochepetsera matenda a mtima;
• Matenda 24% ochepa omwe ali ndi khansa.

Zambiri mwa zakudya za Mediterranean

Zakudya zazikuluzikulu za chakudya ichi sizimagwirizana ndi lingaliro lathu la zakudya zabwino. Mwachitsanzo, chiŵerengero cha mapuloteni, mafuta ndi zakudya - 10%, 30% ndi 60%.

Zida:

• mafuta a azitona ndi azitona;
• vinyo wofiira (kupatula maiko achi Muslim);
• masamba - basil, oregano, thyme, cilantro;
• nsomba ndi nsomba;
• mkate, pasitala;
• adyo, anyezi, masamba atsopano;
• tchizi, yogurt, lactic acid sauces.

Menyu Yokongola

Ngati mukufuna kulemera (ndipo ndani sakufuna?), Tikukupatsani kutenga sabata kuti mutenge nawo zakudya za Mediterranean, ndikuiwala zomwe mumakonda ndi zokonda zanu kwa kanthawi kochepa.

Menyu

Kupuma:

• nyemba zonse za yoghurt, madzi atsopano;
• saladi ya zipatso, 1 tbsp. yogwilitsi wa zachilengedwe / kefir / ayran, madzi atsopano;
• omelet ndi mkaka, chidutswa cha mkate wonse wa tirigu ndi mbuzi tchizi, khofi;
• saladi masamba ndi mafuta ndi toast ndi nsomba wofiira wamchere, tiyi;
• omelette ndi masamba ndi zitsamba, komanso azitona, tiyi wamchere;
• Mphesa 1, yoghurt yachilengedwe ndi oat flakes ndi zipatso zouma, khofi;
• Mazira ophika kwambiri, chotupitsa kuchokera ku mkate wa tirigu ndi masamba ndi nkhosa tchizi, madzi.

Kulambula:

• mpunga wophika ndi tchizi, saladi ya masamba ndi masamba, adyo, azitona ndi mafuta;
• supu ndi nkhuku, saladi wa nsomba, vinyo wofiira;
• pasta ndi tchizi mbuzi ndi zitsamba, vinyo;
• saladi ku nyanja kale, squid yokazinga, vinyo;
• saladi ya sipinachi yodzaza, pasitala ndi nsomba, vinyo;
• saladi wa tomato ndi mazira ophika kwambiri ndi mafuta, mpunga, vinyo;
• Ankadya zamasamba, nsomba zophika m'nyanja, vinyo.

Zakudya Zakudya Zakudya

• saladi, tchizi, azitona zakuda, tiyi;
• nsomba ndi masamba;
• nyama yowononga masamba;
• dolma - choyika zinthu mkati, tsabola masamba, tomato;
• msuzi wa mphodza;
• saladi "Greek" ndi nsomba zonyowa ndi ophika;
• Zitsamba zophika ndi "tzattsiki" msuzi.

Pankhani ya chakudya cha Mediterranean kwa mwezi umodzi (kwa iwo omwe ali ndi kukoma ndipo safuna kubwerera ku mbatata), mumangokhalira kumamatira pamwambapa ndikuwonjezera nyama - ng'ombe, mwanawankhosa, mbuzi.

Idyani zakudya zambiri za lactic acid, muziphatikiza ndi adyo ndi zitsamba, komanso mupeze mabuku okongola pamaphikidwe a zakudya za Mediterranean.