Mukati
Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.
Ivhareji yezuva nezuva koriori zvemukati ndeye 1100 Kcal.
Kudya kweMediterranean hakufungidzirwe sekudya mune yakajairwa pfungwa. Iyo inogara kwenguva yakareba kupfuura mazhinji acho. Icho chirongwa chehutano icho vazhinji vanoona nezvezvoutano vanoona sechinobatsira. Uye mabhenefiti anokanganisa kwete chete chimiro, asiwo hutano.
Masayendisiti navanachiremba vakaratidza kuti chikafu zvinoenderana nemisimboti iyi inoderedza njodzi yezvirwere, kunyanya, hosha yemoyo - ne33%, uye oncology - ne24%. Ngozi yekuvandudza zvimwe zvirwere nekudya nenzira iyi zvakare iri shoma zvakanyanya. Nekudaro, kana iwe uchida kwete kwete chete kuvandudza chimiro chako, asi zvakare chengetedza hutano hwako, iwe unofanirwa kunyatso tarisa ino sisitimu.
Zvokudya zveMediterranean zvinoda
Kudya kweMediterranean kunobva pane piramidhi yekudya-nhatu. Chikamu chega chega chinoreva chimwe chinhu chinogona kudyiwa zuva nezuva, vhiki nevhiki uye zvisinga pfuure zvakapetwa ka1-2 pamwedzi
Ngatitaurei zvakadzama nezve zvigadzirwa zvinogona kudyiwa pane ino chikafu system, nezve midziyo yavo. Chii chinoita kuti kudya uku kune utano?
Muriwo nemichero… Zvinokurudzirwa kudya chete mwaka nemiriwo nemichero zvinorimwa kusango. Chokwadi, mune ino kesi chete, flavonoids, ayo ari bioactive antioxidants, anochengetwa mavari. Ndivo vanokunda mahara radicals anogona kukuvadza muviri. Nekudaro, kukwegura kunononoka uye hutano hunovandudzika.
Hove, hove… Manganese, zinc, selenium nemamineral akawanda ane izvi zvekudya. Dzinodzivisa oxidative maitiro (ayo anogona zvakare kukuvadza muviri wedu), anobatsira kuchengetedza ganda rinosimba.
Olive mafuta… Michero yemuorivhi inobatsirawo kwazvo. Asi kuitira kuchengetedza mabhenefiti avo, zvinokurudzirwa kushandisa oiri isina kunyatsogadziriswa yeiyo yekutanga kuburitsa. Icho chokwadi ndechekuti monounsaturated mafuta anowanikwa mumiorivhi anobatsira mukuvandudzika kwemoyo yemasumbu system yemuviri. Kana kutenga mafuta omuorivhi kuri kunetsa kwauri, unogona kushandisa chero imwe mafuta emiriwo panzvimbo. Asi zvakakosha, sezvacherechedzwa, kuti ingori isina kugadziridzwa uye inotonhora yakatsimbirirwa.
Nyama ine mafuta mashoma… Nyama yegwayana, yemhuru, yemombe, nezvimwewo inopa muviri mapuroteni anodiwa kuti ushande zvakanaka. Iyo inobatsirawo kuchengetedza iyo chaiyo hemoglobin level uye inosimudzira maitiro ehematopoiesis.
Dairy uye sour-mukaka zvigadzirwa… Zvigadzirwa zvakadaro zvinopa muviri muviri necalcium inogoneka nyore. Kunyanya, inobatsira kusimbisa mapfupa, mazino, inoita kuti bvudzi rive neutano uye rakanaka.
Mbeu dzese uye pasita… Zviri pavari kuti chikafu cheMediterranean chakavakirwa. Idzi zvekudya manyuko eakaomesesa makabhohaidhiretsi. Uye izvo, zvakare, zvinopa simba uye simba kumuviri wedu. Aya ndiwo manyowa akapfuma efaibha anobatsira muviri.
Waini tsvuku… Kunyange zvazvo chiri chinwiwa chinodhaka, chinobatsira muviri zvine mwero. Waini ine mavhitaminzi emapoka B, P, C uye magnesium, selenium, iron, inorwisa masero egomarara uye inobatsira kuwedzera hutachiona.
Zvino ngationei kuti yakawanda sei, chii uye riini yekushandisa. Saka, chikamu chekutanga (kureva, zvokudya zvinogona kudyiwa zuva nezuva) zvinosanganisira michero nemiriwo. Iyo yakawanda yakawanda yazvo inokurudzirwa kudyiwa isina kubikwa. Uye hapana chikonzero chekutakurwa nemichero inotapira, uchisarudza ivo, pamwe nemiriwo yakaoma, mangwanani. Mhando dzakasiyana-siyana dzechizi, ega yoghurts, nzungu, legumes, mafuta omuorivhi, pasta (kureva kubva durum gorosi), chingwa chezviyo, chingwa chebran, zviyo (kunze kwesemolina), maruva akasiyana-siyana uye zvinonhuwira. Iva nechokwadi chekunwa 6-8 magirazi emvura zuva rega rega. Mune imwe yezvokudya, zvinobvumirwa kunwa girazi rewaini yakaoma yakaoma.
Zvinokurudzirwa kuvaka chikafu chako chezuva nezuva nenzira yekuti makabhohaidhiretsi (zviyo, chingwa, michero, miriwo) ari 50%, mafuta (akavakirwa pamafuta omuorivhi) - 30%, mapuroteni (nyama, hove, mazai uye nyemba) - 20 %.
2-3 nguva pasvondo, zvinoenderana nezvakatemwa zvekudya uku, iwe unofanirwa kudya zvinotevera chikafu: tsuro kana nyama yehuku, hove, mazai. Asi kakawanda pamwedzi, kushandiswa kwenyama tsvuku kunobvumidzwa; hazvikurudzirwe kuti uzviise mukudya kwako kazhinji. Iwe unogona zvakare pano neapo kufadza zviwitsi uye kubata zvaunofarira.
Zvinokurudzirwa kusiya zvachose zvinodzivirira, zvokudya zvine mavara akasiyana-siyana, waini inotapira uye zvimwe zvinwiwa (zvose zvisiri doro uye doro), izvo zvine shuga. Uye kana zvichibvira, zviri nani kutsiva chigadzirwa ichi neuchi. Zvakare zvakakosha, sekune akawanda masisitimu ekudya kunovaka muviri, kurovedza muviri nguva dzose, kufamba kunze, uye mafungiro akanaka.
Kana pakutanga zvichikuomera kuti usarudze menyu yekudya kweMediterranean, isu tinofunga kuti aya mazano anokodzera iwe, ayo anonyatsotsanangura kuti ichi hachisi chehutano chete, asiwo chinonaka chekudya chikafu.
Saka, pakudya kwemangwanani unogona kubika ndiro dzinotevera:
• oatmeal (mumukaka, pamwe nekuwedzerwa kwezvibereko zvemwaka);
• michero saradhi, yekupfeka iyo inoshandisa isina kugadzirwa yogati kana kefir;
• curd casserole kana cheese makeke;
• Omelet yemazai maviri mukuruma nechingwa chezviyo chakazara.
For tudyo Pakati pekudya kwemangwanani uye masikati, unogona kusarudza kubva pane zvinotevera chikafu:
• girazi rechisikigo isina yoghurwa yogati kana kefir;
• imwe michero;
• kapu yetii ine madiki maviri oatmeal makuki kana muffin.
RђRѕR, masikati inokurudzirwa neimwe yeaya madhishi edhishi:
• sandwich ye tuna, cherry shoma tomate, muchero;
• mupunga uye miriwo yemiriwo, zvimedu zvishoma zvechizi;
• yemuriwo uye hove yakanyoroveswa.
Iye zvino funga izvo zvinogoneka masikati snack sarudzo… Haufanire kushingirira nzara zvachose.
• Unogona kuzvipuruzira nekushandirwa kwerudzi rwemhando yenzungu dzaunoda, muhuwandu hweanosvika makumi matatu g.
• Kana, iva nesadza sangweji yechingwa chakazara nechidimbu chechizi nematomatisi anoverengeka.
• Unogona zvakare kudya imwe mhando yemichero kana 30 g yemichero yakaomeswa.
Nezve chirariro, zvinoenderana nemisimboti yekudya kweMediterranean, unogona kutenga chinotevera chikafu:
• saladhi ye feta cheese, avocado, iceberg lettuce, cherry tomato;
• hove yakabikwa muchoto nechizi;
• pasta nehove kana hove dzegungwa.
Sezvauri kuona, kuwanda kwezvigadzirwa zvinobvumidzwa hakuna kudiki.
Contraindications kune chikafu cheMediterranean
Sezvo, sezvakataurwa pamusoro, chikafu cheMediterranean chinonyanya kuita chikafu chakaringana uye chakaringana, panzvimbo pekurambidzwa kwenguva pfupi muzvikafu, hapana zvinopesana zvakadaro.
Chinhu choga, chikafu chakadai hachina kukosha, chokwadika, kune avo vane hosha dzinoda kutevedzera kudya kwakakosha.
Kana kana iwe uine kusashivirira kwega kune chero zvigadzirwa zvakanyorwa pamusoro. Muchiitiko ichi, sezvazviri, haufaniri kuvapedza.
Kubatsirwa kweMediterranean Diet
Kudya uku kune zvakawanda zvakanakira.
1. Chinhu chikuru ndechekuchengetedza kwaro hutano (uchifunga nezve mamiriro ari pamusoro) uye mabhenefiti emuviri.
2. Zvakare, iyo yakawanda, hongu, inosanganisira akasiyana. Kuwanda kwemidziyo inobvumidzwa nechikafu cheMediterranean zviri pachena kuti hakunetse.
3. Kudya uku kunoderedza njodzi yegomarara ne24% uye chirwere chemwoyo ne33%.
4. Ehe, imwe huru yekuwedzera ndeyekuti chikafu chakadai chinokutendera iwe kukudziridza tsika yekudya zvine hutano, chinova chinhu chakakosha kwazvo mukuchengetedza kwete chete yakanaka chimiro kwemakore mazhinji, asiwo hutano mune zvese.
Kukanganisa kwekudya kweMediterranean
Kana isu tikataura nezve kukanganisa, hapana mhinduro dzakakomba nezvekuti nei zvisina kukodzera kurasikirwa nehuremu nenzira iyi. Asi, kana iwe ukachera zvakadzika, iwe unogona kuterera kune chokwadi chekuti ichi chikafu sisitimu haina kukodzera kune avo vanoda kudzikira uremu nekukurumidza, nekuti mamwe mapaundi haazoenda ipapo ipapo. Asi iwe uri kurasikirwa uremu zvinobudirira uye pamwe kwenguva yakareba. Zviri kwauri kusarudza zvaunokoshesa.
Ehezve, kana uchichinjira kuchikafu cheMediterranean, zvinogona kukuomera kuti uti kwete kuzvikafu zvako zvaunofarira uye kuenderera nechikafu chakakodzera. Asi, zvakare, kana iwe uchienzanisa iyo Mediterranean nemamwe akawanda masisitimu, mitemo yayo yakatonyanya kuvimbika.
Kugadzirisazve chikafu cheMediterranean
Nezve kudzorerazve, sezvataurwa pamusoro apa, zvinodikanwa kuti ive nzira yehupenyu, uye kwete yekungofarira kwenguva pfupi. Vanachiremba vazhinji nemasayendisiti vanokurudzira kuita hushamwari naye kamwe uye zvachose!