Mawonekedwe Osavuta a Flavour ndi Thanzi
Pofuna kudya zakudya zathanzi koma ndikusangalala ndi zakudya zokoma mudzadya mobwerezabwereza? Zakudya za ku Mediterranean zomwe zimakhala ndi zipatso ndi ndiwo zamasamba, mbewu zonse, nyemba, nyemba, mtedza, maolivi, nsomba, ndi yaying'ono ya yogurt ndi tchizi-ndiyo imodzi mwa njira zabwino kwambiri zodyera padziko lapansi. Chifukwa cha zakudya zake zokoma ndi zokoma, ndi njira yodyera imene mungathe kusamalira moyo wanu wonse.
Mafukufuku ambiri a sayansi amasonyeza kuti anthu omwe amatsatira kwambiri zakudya za ku Mediterranean amadzakhala ndi thanzi labwino, amakhala ndi thanzi labwino komanso amakhala ndi thanzi labwino komanso amachepetsa chiopsezo cha shuga ndi shuga kuti azikhala ndi moyo wautali. Kafukufuku wina waposachedwapa anagwirizanitsa zakudya za Mediterranean ndi zocheperapo za ubongo.
Ndi chinthu chimodzi kudziwa ubwino wa zakudya za Mediterranean, ndi vuto losiyana kwambiri kuti liyikepo. Pano pali swaps zochepa za Mediterranean pa chakudya chilichonse cha tsiku limene mungayambe:
Chakumwa
Monga malo osambira m'madera ambiri a dziko lapansi, nyengo yozizira ku Mediterranean imasiyana malinga ndi tsiku la sabata. Mapeto a sabata, kadzutsa (kapena brunch) ndi mwayi wokumana ndi abwenzi ndi abambo, kumasuka, ndi kusangalala ndi chikhalidwe chofala.
Mwachitsanzo, m'madera ena a kum'maŵa kwa Mediterranean, mungathe kuona mapepala otsetsereka oviikidwa mu mafuta a maolivi ndi owazidwa ndi za'atar (Middle East zouma therere kusakaniza), mitundu yosiyanasiyana yofewa ndi yovuta, tchizi, mchere komanso tomato , azitona, ndi zamasamba zophika patebulo.
Patsiku la ntchito, chakudya cham'mawa ku Mediterranean chimafulumira komanso chosavuta.
Yesani swaps awa:
| Ngati mukufuna: | Yesani: |
| Zakudya zamchere ndi mkaka | Idyani mkaka, wokhala ndi sinamoni, uchi, ndi zipatso zatsopano |
| Bagel wamba ndi kirimu tchizi | Gulu lonse la tirigu lomwe lili ndi thanzi labwino, monga hummus, guacamole, kapena tchizi, yowonjezeka ndi mbuzi ndipo timapatsa tomato ndi zipatso zatsopano kumbali |
| Muffin ndi batala | Yogurt yachigiriki yogwirizana ndi granola, zipatso zatsopano, ndi uchi wambiri |
The Oldways Breakfast 1-2-3 Mapulani, owuziridwa ndi nyengo ya Mediterranean, amalumikizira kadzutsa zakudya m'magulu atatu:
- Mbewu zonse
- Zipatso kapena ndiwo zamasamba
- Gwero la mapuloteni (monga mazira kapena yogurt)
Kudya chinachake (ngakhale kachigawo kakang'ono ngati simukumva njala m'mawa) kuchokera ku magulu onsewa kudzakuthandizani ndikukwanireni mpaka masana.
Chakudya
Kumayambiriro kwa kasupe, mchere wa saladi wa Greek, umayamba kuonekera nthawi zambiri pa matebulo achigiriki. Zili ndi zochepa kwambiri-tomato, nkhaka, anyezi wofiira, tsabola wobiriwira, mkaka wa nkhosa kuposa tchizi, ndi maolivi a Kalamata-ndipo amavekedwa ndi azitona wambiri , vinyo wofiira, ndi vinyo wofiira oregano. Ma saladi atsopano ndi abwino kwambiri pamasana, ndi tirigu wambiri wa tirigu.
Yesani swaps awa:
| Ngati mukufuna: | Yesani: |
| Turkey sandwich club ndi chips | Sangweji yokhala ndi nsomba zam'chitini kapena zophika, monga tuna, sardines kapena saumoni, ndi saladi yatsopano kapena msuzi wobiriwira pambali |
| Saladi ya kakombo ndi kuvala tchizi | Fattoush, wazaka zakuda za Mediterranean, amapangidwa ndi zidutswa za pita mkate wotsalira, mafuta ena owonjezera a mandimu, madzi ambiri a mandimu, komanso masamba aliwonse omwe ali ndi nkhaka, tomato, radishes, ndi anyezi wobiriwira amawonjezeredwa, pamodzi ndi zitsamba zatsopano monga parsley kapena timbewu timbewu |
| Ng'ombe Yophika Msukwa wa Reuben | Mbale ya mezze ya Mediterranean yomwe imakhala ndi maolivi, mchere, tchizi, zipatso zatsopano, ndi pita kapena crackers (ngati muphonya nyamayi, yikani magawo angapo) |
Chakudya chamadzulo
Mwachizoloŵezi ku Mediterranean, chakudya chamasana ndi chakudya chachikulu cha tsiku ndi madzulo ndi nkhani yowala. Ngati mumakonda kuchita masewera olimbitsa thupi, yesetsani kuyesa zitsamba zambiri ndi zonunkhira.
Zitsamba ndi zonunkhira zimapangitsa kuti mitundu yambiri ya Mediterranean ikhale ndi chito, sinamoni, ndi ginger ku Eastern Mediterranean ndi zouma za oregano, thyme, ndi safironi ku Southern Europe-ndipo zimachepetsa kufunikira kokhala mchere ndi mafuta pamene mukuphika.
Yesani swaps awa:
| Ngati mukufuna: | Yesani: |
| Mac ndi tchizi | Gawo laling'ono la pasitala yonse ya tirigu (pafupifupi 2/3 chikho chophika) ndi sipinachi yowonongeka, maolivi, nyemba zoyera, anchovies odulidwa, tchizi za parmigiano reggiano, komanso zokometsera ndi parsley, tsabola wofiira, ndi mandimu |
| Burger ndi fries | Nkhuku yokhala ndi tirigu wobiriwira ndi tzatziki (nkhaka yogurt msuzi), imatumikiridwa ndi mbatata zophikidwa ndi uvuni ndi rosemary ndi mafuta |
| Nsomba ndi zipsu | Kuwongolera kapena kuika mafuta a mchere, kapu, kapena kuphimba-ndi tirigu wophika komanso masamba, monga sipinachi kapena collards. (Quinoa, mpunga wofiira, ndi manyuchi ndizo zosankha zosasangalatsa za gluten.) |
Kudya mitundu yosiyanasiyana ya zipatso, ndiwo zamasamba, mtedza, mbewu, mbewu zonse, nyemba, ndi zakudya zina zathanzi ndi njira yabwino kwambiri yopezera zakudya zabwino. Mwamwayi, pali zakudya zokoma kwambiri za Mediterranean zomwe zimakulimbikitsani. Ndipotu, anthu a m'mphepete mwa nyanja ya Mediterranean akhala akudya kwa zaka zambiri.
Oldways, chakudya cha Boston-based nonprofit komanso bungwe la maphunziro, amapanga Pyramid ya Mediterranean Diet mu 1993 ndi Harvard School of Public Health ndi World Health Organization.