Zakudya za Mediterranean zomwe zimapangitsa kulemera kwake - mndandanda wa sabata

Pali zakudya zambiri zomwe zimatsatira mfundo za zakudya m'maiko ena. Njira zina zothandiza kuchepetsa thupi ndi zakudya za Mediterranean zomwe zimagwiritsa ntchito zakudya zabwino. Pali njira zomwe mungakondwere nazo monga zakudya zothandizira.

Zakudya za Mediterranean - ndi chiyani?

Mayiko a Mediterranean ali ndi zochitika zawo zamakono, zomwe zinakhala maziko a chakudya chapadera, ndipo adapereka kwa Dr. Ansel Keis. Amakhulupirira kuti thanzi laumunthu limadalira mwachindunji mafuta angapo omwe amachokera kuchirombo amachigwiritsa ntchito. Ambiri akukhudzidwa ndi zomwe zikuphatikizapo zakudya za Mediterranean, ndipo kawirikawiri zimachokera ku kugwiritsidwa ntchito kwa zakudya zomwe zili ndi mafuta pang'ono, koma pogogomezera zakudya zogwiritsidwa ntchito pa zakudya.

Zakudya za Mediterranean - zabwino ndi zopweteka

Kuti mumvetse ngati njira yopezera kulemera kwake ikuyenera, munthu ayenera kuganizira ubwino wake ndi kuipa kwake. Chofunika kwambiri ndi chakuti malamulo a zakudya ndi ofanana ndi malamulo oyambirira a zakudya ndi zakudya zabwino. Phindu lingayesedwe mwa kuphunzira momwe zakudya za Mediterranean zimathandizira, chifukwa zimathandiza kuchepetsa thupi, zimapangitsa thanzi labwino, limateteza kukongola ndi kupitiriza achinyamata. Ubwino winanso ndi kusankha kwakukulu koyenera, ndipo chifukwa cha zakudya zosiyanasiyana, chiopsezo cha kusokonezeka ndi kuchepetsedwa.

Lili ndi zakudya za Mediterranean ndi minuses, mwachitsanzo, silingathe kupirira kunenepa kwambiri ndi kuchepetsa kulemera kwa nthawi yochepa. Njira imeneyi yochepetsera thupi imafuna ndalama zofunikira kwambiri ndipo zinthu zofunikira nthawi zambiri sizingatheke. Chifukwa cha kuchuluka kwa zakudya zamagetsi sizingagwiritsidwe ntchito kwa zilonda ndi mavuto ena ndi dongosolo lakumagazi.

Mfundo za Mediterranean zakudya

Chifukwa cha malamulo oyambirira a njirayi, kulemera kwake kumachepetsa kwambiri chiopsezo cholephera. Sizitanthawuza zoletsa zowonongeka ndipo zimakhazikitsidwa ndi zizindikiro za PP. Pali piramidi ya zakudya za Mediterranean, zomwe mungadziwe kuti ndi zakudya ziti ndi nthawi ziti zomwe muyenera kudya. Pansi pali malo a menyu ya tsiku ndi tsiku, ndipo pamwamba ndi zinthu zomwe sizikuphatikizidwa mu zakudya zambiri. Zolinga za chakudya cha Mediterranean ndi izi:

1. Mbewu ndi zipatso zimaloledwa kudyetsa zopanda malire, koma ndi bwino kusankha zipatso zosapsa komanso zosasamba. Kuwotcha kumakhala mawonekedwe obiriwira, koma kutentha kwantchito kumaloledwanso: kuyendetsa, mu uvuni komanso pa grill.
2. Nkhosa zimalangizidwa musanaphike kuti zilowerere maola 24 kuti muchotse wowonjezera wowonjezera.
3. Pofuna kusunga madzi, muyenera kumwa 1.5-2 malita patsiku.
4. M'malo mophika mafuta onse, amaloledwa kugwiritsa ntchito mafuta okha , omwe ali ndi omega-3 fatty acids ofunika kwambiri.
5. Zakudya za ku Mediterranean zimatanthawuza kudya nthawi zambiri m'magawo ang'onoang'ono.
6. Ndibwino kuti tisiye mchere, m'malo mwake mukhale ndi zitsamba ndi zonunkhira. Shuga ndi owopsa, ndipo ndibwino kugwiritsa ntchito uchi kapena olowa m'malo, mwachitsanzo, stevia.

Zakudya za Mediterranean zolemera

Kuti mupange mndandanda wanu, muyenera kulingalira zina zomwe mungapereke pa chakudya chilichonse. Chakudya cham'mawa ndikofunikira kusankha zakudya, ndi chakudya chamadzulo, pasitala, mpunga ndi masamba. Chakudya chimaphatikizapo zakudya zamapuloteni zowonjezera ndi masamba. Zakudya za Mediterranean, menyu zomwe mungapange mlungu nokha, zimalola kugwiritsa ntchito mchere, koma zipatso zokha. Ndikofunika kuti musamadye chakudya chokwanira, mafuta a masamba, masoseji ndi zakudya zina zoipa.

Zakudya za Mediterranean - mtundu wa Russian

Popeza mankhwala ena oyambirira ochokera ku mayiko a Mediterranean ndi okwera mtengo ku Russia, ena amasintha m'malo mwake. Zakudya za ku Mediterranean, zomwe zimakhala ndi malamulo, zimagwiritsa ntchito maolivi, ndi mitundu yapamwamba - mtengo, kotero amalowetsedwa ndi mafuta osabwidwa ndi mpendadzuwa, kuwonjezera pa zakudya za mbewu za mpendadzuwa kapena mbewu za mpendadzuwa. Mmalo mwa nsomba zofiira, mukhoza kudya mackerel kapena herring, kuwonjezera pa menyu ndi mafuta odzola. Gwiritsani ntchito pasta kuchokera ku mitundu yosiyanasiyana ya tirigu ndi tirigu omwe amapanga zoweta.

Zakudya zatsopano za Mediterranean Mediterranean Raanana

Njira yowonjezera ili ndi cholinga cha kuwonongeka kwa kulemera kwabwino ndi kukonza zotsatira. Gwiritsani ntchito mfundo zake zingakhale kwa nthawi yaitali komanso nthawi zonse, chifukwa zimabweretsa thupi phindu. Dr. A. Stehringar, yemwe anali wotsutsa-kutupa komanso chithandizo cha hypoallergenic , ananena kuti mankhwalawa ndi owonjezera. Pali ubwino wambiri pa njira iyi.

1. Chiŵerengero choyenerera cha BIO.
2. Amachepetsa njira zotupa zomwe zilipo kale.
3. Amapereka mafuta abwino, ofunikira thanzi.
4. Zakudya za Mediterranean zimaphatikizapo zinthu zachilengedwe zomwe zimapindulitsa thupi.
5. Mu zakudya pali chakudya chomwe chili ndi zinthu zina.
6. Menyuyi ndi yosiyana, kotero kuopsa kwa kusokonezeka kukufanana ndi zero.

Zakudya za Mediterranean pofuna kuchepetsa cholesterol

Njira yoperekera kulemera imathandiza kwambiri pa thanzi, kumathandizira kupirira matenda osiyanasiyana ndi zovuta zina m'thupi. Zakudya za zakudya za Mediterranean zimalimbikitsa anthu omwe ali ndi cholesterol chokwanira. Zakudya zimatanthauza kugwiritsa ntchito chakudya chamoyo, chomwe mulibe zinthu zomwe zimapangitsa kuti ziwiyazo zisokonezeke. Zakudya zopangira zakudya za Mediterranean pofuna kuchepetsa cholesterol: ndiwo zamasamba, mtedza, mbewu za fulakesi, maolivi, nsomba zofiira ndi mbewu zonse.

Zakudya za ku Mediterranean za shuga

Chimodzi mwa kusintha kwa zakudya za Mediterranean ndi njira yomwe Lydia Ionova anakonza, ndipo ndibwino kuti odwala matenda ashuga. Mosiyana ndi choyambiriracho muli ndi mkate pang'ono ndi tirigu, koma masamba, zipatso ndi nyama zambiri. Chofunika ndi madzi, kuchuluka kwake komwe kuyenera kuwerengedwa malinga ndi kulemera kwa thupi. Zakudya za ku Mediterranean kwa anthu odwala matenda ashuga Ionova amathandiza kupewa kupweteka kwa magazi m'magazi, amachepetsa mafuta m'thupi komanso amadziwika bwino kwambiri.

Zakudya za Mediterranean - maphikidwe

Popeza pali mitundu yambiri ya zinthu zomwe zimaloledwa, zimveka kuti pali maphikidwe ambiri ophikira zakudya zosiyanasiyana. Zakudya zosakaniza, saladi, mbale zotsalira, maphunziro oyambirira ndi achiwiri, ndi zamchere, zonsezi zingagwiritsidwe ntchito kulemba zakudya zanu. Maphikidwe a zakudya za Mediterranean ndi osavuta ndipo safuna zofunikira zophika. Mwachitsanzo, timapereka njira yokonzekera gazpacho ndi risotto masamba.

Chinsinsi cha gazpacho

Zosakaniza:

• tomato - 6 ma PC;
• nkhaka - chidutswa 1;
• tsabola wofiira - 1 pc.;
• anyezi - chidutswa 1;
• adyo - mano atatu;
• mchere - 5 g;
• mkate woyera - magawo awiri;
• vinyo wosasa - 2 tsp.
• mafuta a azitona - 35 g;
• mchere, tsabola ndi amadyera.

Kukonzekera

1. Sungunulani adyo ndikupaka ndi mchere. Onjezerani mkate wouma, batala ndi kupukuta zonse kuti zikhale zofanana.
2. Masamba aziwaza mu blender, onjezerani mkate waukulu ndi vinyo wosasa. Kuti mulawe, ikani zonunkhira ndi zitsamba.

Chinsinsi cha Risotto

Zosakaniza:

• anyezi - chidutswa 1;
• adyo - mano 2-3;
• zukini - chidutswa 1;
• biringanya - chidutswa 1;
• tsabola - chidutswa 1;
• mpunga - 1 chinthu;
• masamba msuzi - 1.5 malita;
• mafuta - 17 g;
• zitsamba zouma.

Kukonzekera

1. Lembani poto ndi mafuta ndi kuika pa sikwashi, biringanya ndi tsabola. Kuphika mu uvuni kwa mphindi 20.
2. Mu Frying poto mwachangu akanadulidwa anyezi ndi kaloti ndi adyo. Pambuyo kuwonjezera mpunga ndikuphika mpaka ziwonekere.
3. Gulu kutsanulira msuzi ndi kuphika mpaka mpunga wofewa nthawi zonse, oyambitsa. Kutumikira ndi ndiwo zamasamba.