Mukati
Izwi rekuti “” () rakaunzwa. Akacherekedza kuti vagari vemuSouthern Italy, kusiyana nevanhu vekuNorth neCentral Europe, vane kashoma ku "" - kufutisa, atherosclerosis, chirwere cheshuga uye BP. Chiremba akataura kuti izvi zvinokonzerwa nemaitiro edhayeti ekumaodzanyemba, uye akaburitsa maitiro anoshamisa: zvakanyanya kudya kwakasiyana neMediterranean "modhi", inowedzera mwero wezvirwere zvakadaro.
Iyo yepamusoro yekufarirwa kweMediterranean chikafu chakauya muUnited States muma60s ezana ramakore rapfuura. Asi kusvika pari zvino, vazhinji vezvehutano vanoona seyakanakisa, ingangoita muenzaniso wakanaka wekudya kwakakodzera.
"", Anodaro chiremba weItaly Andrea Giselli, mushandi weNational Research Institute of Nutrition muRome (INRAN) uye munyori webhuku rinozivikanwa kwazvo pakudya zvine hutano muApennines.
Hazvirambidze, asi zvinokurudzira
Musiyano wekutanga uye mukuru pakati pekudya kweMediterranean nevamwe vese ndeyekuti haurambidze chero chinhu, asi zvinongokurudzira zvimwe zvekudya zvekushandisa: mafuta ane hutano akawanda emuriwo uye fiber yemidziyo inodzivirira kuumbwa kwemahara radicals uye kuitika kweanonzi "Oxidized" kushungurudzika - chikonzero chikuru chekukwegura mumuviri.
Zvekudya zvekutanga zvekudya kweMediterranean
Kudya kweMediterranean kunoratidzwa nekushandiswa kwezviyo zvakawanda, miriwo, miriwo nemichero. Zvigadzirwa zvemhuka (kunyanya cheese, mazai, hove) zvinofanirawo kuiswa muzvokudya zvezuva nezuva, asi muzvikamu zviduku. Chinonyanya kukosha, zvokudya zvinofanira kuva zvine mwero uye zvine mwero.
Nokutevera kudya uku, munhu anowana simba rakawanda raanoda kubva muzviyo uye zvigadzirwa kubva kwavari - hazvina basa kana iri pasta muItaly, chingwa muGreece, couscous kuNorth Africa kana chibage kuSpain.
Tinofanira kunge tiripo patafura yedu mazuva ese:
- Zvibereko uye magidhi
- Zviyo, chibage, mapfunde
- Mukaka, yogati, chizi
- Eggs
- Nyama yemombe kana gwayana, hove yegungwa
- Olive mafuta
Mazuva ese chinhu chimwe chete chigadzirwa kubva kuboka rega rega chinofanira kunge chiri patafura yedu.
VeItaly vanoona nezvezvoutano vakanyora matafura aunogona kuverenga kuti chii uye kuti yakawanda sei inofanirwa kudyiwa pazuva kuti upe muviri iwo simba rinodiwa, uye panguva imwechete usakure.
Tafura No.
| CHIKAMU GROUP | PRODUCTS | Uremu (Chikamu) |
| Zviyo uye tubers | Bread Biscuit Pasita kana mupunga Potato | 50 gr 20 gr 80-100 gr 200 gr |
| Vegetables | Green saradhi Fennel / artichokes Apple / orenji Apurikoti / matangerini | 50 gr 250 gr 150 gr 150 gr |
| Nyama, hove, mazai uye nyemba | Nyama Soseji hove Eggs nyemba | 70 gr 50 gr 100 gr 60 gr 80-120 gr |
| Mukaka uye zvigadzirwa zvemukaka | mukaka Yogurt Chizi chitsva (mozzarella) Akakura chizi (gouda) | 125 gr 125 gr 100 gr 50 gr |
| mafuta | Olive mafuta Butter
| 10 gr 10 gr |
Tafura
| BOKA # 1 1700 Kcal | BOKA # 2 2100 Kcal | BOKA # 3 2600 Kcal | |
| Zviyo, zviyo nemiriwo Bread Biscuit Pasita / fig
| 3 1 1
| 5 1 1
| 6 2 1-2
|
| Muriwo nemichero Muriwo / magirini Michero / michero majusi | 2 3 | 2 3 | 2 4 |
| Nyama, hove, mazai uye nyemba | 1-2 | 2 | 2 |
| Mukaka uye zvigadzirwa zvemukaka Mukaka / yogati Chizi nyowani Yakakura chizi (yakaoma) | 3 2 2 | 3 3 3 | 3 3 4 |
| mafuta | 3 | 3 | 4
|
Boka # 1 - inokurudzirwa kune vana vanopfuura makore matanhatu ekuberekwa, pamwe nevakadzi vakura vanorarama hupenyu husina basa.
Boka # 2 - inokurudzirwa kuvasikana vadiki nevakadzi vane hupenyu hunoshanda, pamwe nevarume, kusanganisira vakuru, vane hupenyu hwekugara
Boka # 3 - yakakurudzirwa kune vechidiki nevarume vanotungamira anoshanda mararamiro, kusanganisira avo vanogara vachienda kumitambo
Vagari vekumaruwa ekumaodzanyemba kweItaly havawanzo kutambura nekufutisa, atherosclerosis, chirwere cheshuga uye neBP. Kune izvi, ivo vanofanirwa kutenda yavo sisitimu yekudya, iyo vagari veimwe nyika vakadaidza chikafu cheMediterranean.