Kudya kweMediterranean kune muenzaniso wehutano hwakanaka uye hwakakodzera, asi masayendisiti anotaura kuti kudya kwakadai kwakadaro hakukodzeri vanhu vanogara kunyika yekuchamhembe vane firimu yemamiriro ekunze. Ndicho chikonzero vanhu veNordic vakagadzira kudya kwakakurumbira kweNordic kune runako uye hutano. Ndeupi musiyano waro kubva pakudya kunozivikanwa kweMediterranean uye kunonyatsoshanda seMediterranean diet system?
Sutnodic diet
Zvokudya zveNordic zvaive zvakavakirwa pamitambo mitatu yemidziyo yezvokudya zvekumaodzanyemba, kunyanya - Scandinavians. Izvi zvinosanganisira marudzi akasiyana-siyana emidziyo yezviyo (karoti, beet, mbatatisi, turnips), hove dzegungwa dzine mafuta, mabriji, michero yemwaka, miriwo uye zviyo (rye, oats nebhari) Nyuchi uye nyama yakashata (elk, venison) inokurudzirwa kudya katatu mune vhiki, kwete kakawanda, zvakanakisisa kupa zvinoda hove zvigadzirwa.Vanhu vakagadzira kudya, vakanyatsobatana nezvinhu zvisina kudya zvakadai semape uye chingwa chinogadzirwa nemafuta kubva muhomwe yemafu nemasikirwo, zvinomera zvinogadzirwa. Uyezve, iwe unofanirwa kudya zvakawanda zveBrussels zvinomera uye zucchini, iyi miriwo ine yakadekari yakawanda uye yakawanda fiber uye antioxidants. Iwe unodawo kushandisa tsika dzekuchamhembe dzakabikwa: cloudberries, lingonberries uye blueberries. Kubva pamakwenzi emishonga zvinotofanira kupa mafuta akaderera zvakanakisisa uye zvakanakisisa zvachose kana zvakagadzirwa kubva mukaka wemakwai, zvine 1,5 dzimwe mimwe michina inobatsira mumuviri kupfuura mumhou inowanzogara.
Kudya kwaNordic kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kunorayira kudya peji ye oatmeal, iyo yaunodya nemukaka wakaora mafuta uye majikiji. Muzuva rose iwe unoda kudya mimwe miriwo uye hove. Kunyange pasinei nokuti vagari vemuodzanyemba vane mavheti makuru ezvinwiwa zvinopisa, chirongwa ichi chekudya chinoratidza kuti kushandiswa kwese doro kunorambidzwa, izvi zvinoshandawo kune waini yakaoma.
Nordic Diet: Kukudzwa
Munhu wose ave kwenguva refu akaona kuti nyika dzinogara dzichidya zvizhinji zvehove uye hove dziripo kwenguva refu - vanhu vanotambura zvishoma uye vanorarama kwenguva yakareba, zvirwere zvepfungwa zvinotambudza nguva shoma, izvo zvisingagoni kutaurwa pamusoro penyika dzavanodya nyama zhinji. Hove inobatsira zvikuru mumitsipa yeropa nemwoyo, zvakasiyana nemafuta ekudya mafuta uyewo kuwedzera, mafuta ehove ane omega-3 fatty acids, iyo inofungidzirwa kunge inoporesa zvirwere zvakawanda. Saka zvinoshanduka kuti kudya kunobatsira muviri uye utano, kunyanya zvakakosha pakudzivirira kwea atherosclerosis.
Izvo zvakagadzirwa zvinokonzera zvine zvakawanda zvakakwana zve fiber uye mapuroteni, saka hauzonzwi nzara, kunyange nezvokudya zvine mafuta akaderera.
Nemhaka yeizvi, haungadyi zvekudya uye sechikonzero chichatanga kupera simba. Asi inofanira kurehwa kuti, sekufanana kwekuchengetwa kweMediterranean yekudya, hazvisi kumira kumirira kukurumidza kukura. Nordic chikafu haisi iyo nzira yekukurumidza kuora kurasikirwa, asi nzira yekuvandudza hupenyu uye kusimbisa metabolism. Ndicho chikonzero iwe uchanzwa uremu husingafungi, uye zvishoma nezvishoma makirogiramu mana kana mashanu pamwedzi, asi uremu huchabva hwakasimba uye huchadzoka.
Isu tose tinoziva kuti nyanzvi dzinokurudzira kuomerera kune izvo zvikafu zvinofunga kushandiswa kwezvigadzirwa zvatave tambojaira, uye kwete zvisiri izvo. Ndokusaka Nordic slimming system yakaisvonaka kune vanhu vanogara munzvimbo inotonhora. Uyewo zvisingatonyanyi kukosha ndeyekuti mari yezvigadzirwa zvinowanikwa zvakanyanya kudarika zvinotengeswa nemiti yemiorivhi, tomate, pepper inotapira, zucchini uye maorivhi, izvo zvinounzwa zvichibva kumaodzanyemba (zvinokurudzirwa kudya kweMediterranean). Kana iwe uchitevera kudya kweNordic, unogona kuchera zvishoma kubva pane zvinokurudzirwa, somuenzaniso, mukaka wemakwai wakaderera, kana uchidikanwa, unogona kushandurwa nemukaka wemhou, uye panzvimbo yemhuka yemhuka kana yega, unogona kudya mukaka wekuku kana chero imwe nyama yekudya. Kana iwe usingadi kudya maruvasi, unogona kudya broccoli kana mutsvuku-uye, uye kune majikiti ayo anokurudzirwa, unogona kuwedzera gungwa-buckthorn, blackberries uye cranberries. Kunyangwe pasinei nekuti munyika dziri kumusoro, mupunga hauna kukura, kushandiswa kwayo hakubvumirwi.
Kukanganisa kwekudya kweNordic
Tichifunga nezvezvinhu zvose-pluses uye minuses zvekudya kwekuNorway, mumwe anofanirwa kufunga nezvekuti mitauro yakasiyana-siyana yakashambadzirwa nezita iri.Kubva pane zvakakosha zveNordic nutrition system, yakanyorwa pamusoro apa, zvokudya zvakawanda zvakagadzirwa zvinopa kurasikirwa kwekukura nokukurumidza. Zvisinei, hazvirevi zvose zvekudya izvi zvakakosha uyewo kudya kwemazuva ose, ndicho chikonzero vanofanirwa kutarisirwa nekuchenjerera.
Kudya kazhinji kunomiririra se-low-carbohydrates diet system. Zvechokwadi, sezvo iwe nekukurumidza uye kushingaira kurasikirwa nemapirundi akawedzerwa, hazvina kukodzera nguva yekugara pakudya kwakadaro kwenguva yakareba.Eye zvakare, yeuka kuti kushandiswa kwezvinhu zvakaoma makhahydrates (makhaidhydrates akareba zvakasimudzirwa uye anopa manzwiro anogara aine satiety) anogamuchirwa zvikuru nekudya kwekuNorway Miti yezvirimwa nemapuroridji anowana nzvimbo yakanakisisa mairi.
Vanhu vanokonzerwa nehove havakurudzirwi nezvekudya kweNordic, asi kana ukatarisa kubva kune rumwe rutivi, kushandiswa kwenhamba yakawanda yemabriji, miriwo uye zviyo kana kurerutsa mafuta, nyama, marisi nemishonga inodhaka zvichabatsira vose.
Kuzvidemba zvakadzika, kudya uku hakugoni kunzi mazita akasiyana-siyana: asi zvinokwanisika kuwedzera kune zvakakudzwa zvinowanikwa kune dzimwe michero yemunharaunda, miriwo uye zviyo.
Hove uye nyama
Zvokudya zvehove nehove zvinofanira kunge zviri patafura zuva rimwe nerimwe. Mishonga inowanikwa kumaodzanyemba kwegungwa inofungidzirwa kuti ndiyo yakanakisisa inobva kune omega-3 polyunsaturated fatty acids, inobatsira kuti iite zvakanaka muchimiro chekuzvidzivirira uye kubereka, kunze kwekuti, midziyo inoshanda zvakanaka uye muviri unodzivirirwa kubva kune kenza uye atherosclerosis. Panzvimbo pezvokudya edza kudya hove nguva dzose.Kana iwe ukabika nyama ndiro kubva mumutambo - venison uye elk, yeuka yeuka kuti ivo vanenge vasina cholesterol uye mafura mashoma.
Zvibereko nemichero
Kana uchicherechedza chikafu cheNorway, unobvumirwa kudya maapuro nemajiki ekumusoro: blueberries, cloudberries, cranberries, blueberries uye cranberries. Majiroji, nekuda kwemavara avo akasiyana, akazara nema antioxidants, saka avo vanoda kuwedzera nguva yavo vechidiki vanokurudzirwa kuti vashandise.
Vegetable
Vanhu vokuNorther vanorayirwa kuisa mukudya kwavo kunyange iyo miriwo inokura zvakanaka mumamiriro ezvinhu ekuchamhembe kwemamiriro ekumusoro: iyo inonyanya kukosha kwavari, sezvataurwa kare, zucchini uye Brussels inomera. Iyo inogona kupedzwa chero upi noupi.Kuchukoma, karoti, beet, mbatatisi, marudzi ose e kabichi, garlic, mashizha ane mashizha, turnips, dzungu uye anyanisi zvinofanira kuedzerwa kuisa mukati menyu yako.
Dairy products
Idya masukirwe uye yoghurts akaitwa nemukaka wemakwai, ane katatu mamwe mavitamini B2, B1 uye A kupfuura mukaka wemhou.
Zvigadzirwa zvemichero
Mukudya kwezvokudya zveNordic, unogona kudya zviyo zvose uye kunyange mupunga, asi zvakanyanya kupa kupa bharosi, bhari nebhari. Pakati peizvi, unogona kubika chingwa nemimwe michina yebhabhi, kubika peji, iyo inowedzera yakaomeswa kana yakachena michero.
Nordic nzira yehupenyu
Muchidimbu chechikoro chechirongwa cheNordic chikafu, pane mimwe mitemo yakasimba uye inorambidzwa, saka unogona kupedza hupenyu hwako hwose pakudya kwakadaro. Zvisinei, inofanira kurangarirwa kuti kutanga kwezvose tafura yedu inofanira kugara iine majiro, michero nemiriwo, izvo zvinokura mazita emunzvimbo maunogara, uye kwete avo vanobva kunyika dziri kure.Izvi hachisi zvitsva zvachose: iye zvino makore ekudyidzana kwenyika uye makona ose epasi unogona kutenga michina kubva kumativi ose enyika. Mukuwedzera, munhu wose anoziva kuti kuitira kuchengetedza zviri nani michina inounzwa kubva kure, inobatwa nemishonga yakasiyana-siyana, uye izvi hazvibatsiri zvachose uye hazviwedzere kana chikafu kana chikafu chekudya. Asi zvigadzirwa zvakakura mumunharaunda yako zvakanyanya kubatsira, zvinowedzera ma microelements nemavhithamini, kunze kwekuti, nguva dzose dzinowedzera.