Zakudya za Nordic zimadzazidwa ndi zipatso zonse, zipatso, zipatso, ndiwo zamasamba, nsomba, ndi mkaka wa mafuta ochepa. Ndizowonjezera mu shuga wowonjezera ndi zakudya zosinthidwa. Kawirikawiri, ndi njira yabwino kwambiri yodyera.
Ochita kafukufuku ena amakhulupirira kuti zakudya za Nordic zikugwirizana ndi zakudya za Mediterranean zomwe zimaphunzitsidwa bwino. Zonsezi zimaphatikizapo zakudya zotsutsana ndi zotupa zomwe ziri pamwamba pa mafuta omega-3 kuchokera ku nsomba, ndipo zonsezi zimaphatikizapo zipatso zambiri ndi ndiwo zamasamba.
Zakudya za Nordic zimakhalanso ndi zipatso zambiri, zomwe zimakhala zochepa kwambiri, komanso zimakhala ndi mavitamini ndi minerals. Amakhalanso ndi phindu la phytochemicals, makamaka m'mitundu yobiriwira ndi yofiira.
Zakudya za Nordic si zovuta kutsatira ngati mutatha kusiya shuga wambiri ndikudula zakudya zamtundu wofiira. Ganizirani mozama pambali yonse ya zakudya, zakudya zatsopano komanso zakudya zochepetsetsa kwambiri (zomwe ndizo zabwino mulimonsemo).
Nazi tsatanetsatane wathu wa Nordic Diet.
Mbewu Zonse
Mafuta 25 peresenti ya zakudya za Nordic zakudya zimachokera ku zinthu zonse monga tirigu , balere, ndi oats. Chakudyacho chimaphatikizapo mpunga wofiira, pasitala wambiri, ndi mkate wambiri wambiri. Nkhosa imaloledwa pa zakudya za Nordic, pokhapokha ngati panalibe shuga kapena uchi.
Zipatso, Zamasamba, ndi Zipatso
Zakudya za Nordic zimaphatikizapo chikho chimodzi cha zipatso ndi chikho chimodzi cha masamba tsiku lililonse. Ndizolemera kwambiri mu zipatso - zoposa makapu awiri patsiku la blueberries, strawberries, raspberries, kapena miyambo ya lingonberries.
Mafuta
Zakudya za Nordic ndi mafuta ochepa koma zimaphatikizapo mafuta ena opatsirana (tingagwiritse ntchito mafuta a Canola ku North America), kuphatikizapo margarine opanda mafuta opangidwa ndi mafuta a soya. Mitedza yosasakanizidwa ndi mbewu imathekanso.
Zakudya Zamakaka
Mkaka wochepa kwambiri wamafuta, yogurt, ndi tchizi umaphatikizapo kudya, koma zakumwa zotsekemera ndi zakumwa za sugari sizomwe zili pa menyu.
Muzidyera zosachepera ziwiri pa tsiku.
Nsomba
Idyani nsomba zamchere za m'nyanja monga nsomba, hering'i kapena tini, kawiri pa sabata (kapena kuposerapo), kuphatikizapo kudya chakudya chimodzi ndi nsomba zochepa.
Zakudya
Nkhuku ndi nyama zamasewera zimaloledwa, malinga ngati mutasankha kudula nyama yomwe ilibe mafuta. Sankhani nkhuku, nkhuku, ndi kudula kwa mwanawankhosa komanso nyama yamphongo.
Zakudya
Palibe zakumwa zotsekemera. Ntchito imodzi ya zipatso kapena madzi a mabulosi ndi abwino. Khalani ndi madzi, khofi, tiyi ndi mkaka wotsika kwambiri.
Scandinavia Maphikidwe
Simukusowa kusunga khitchini yanu ndi nyengo ya Scandinavia kuti muzisangalala ndi zakudya za kalembedwe ka Nordic - mungotengapo zipatso ndi ndiwo zamasamba mumakonda kale ndikuwonjezera zipatso zambiri, nsomba, ndi mbewu zonse. Pitani ku mafuta a Canola ndi zakudya za mkaka wotsika kwambiri ndipo nonse mwakhala.
Zotsatira
Akesson A, Andersen LF, Kristjánsdóttir AG, Roos E, Trolle E, Voutilainen E, Wirfält E. "Zotsatira za thanzi zomwe zimagwirizanitsidwa ndi zakudya zomwe zimachitika pa zakudya za Nordic: ndondomeko yolemba mabuku." Zakudya Zakudya Zakudya. 2013 Oct 9; 57. http://www.nature.com/ejcn/journal/v68/n1/full/ejcn2013192a.html.
Wolimba L, Uusitupa M, Dragsted LO, Hermansen K. "Zotsatira za Isocaloric Healthy Nordic Diet pa Mavuto Omwe Amagawidwa Amagazi Amagetsi Amadzimadzi: a Randomzed SYSDIET Sub-study." Eur J Clinic Nutrition. 2013 Oct 16. http://www.nature.com/ejcn/journal/v68/n1/full/ejcn2013192a.html.