Muna 1950s, kunyanya kuAmerica nutritionist Anselm naMargaret Keys vakataura nezvehutano hwakanaka uye humiro yevagari vepagungwa. Kuongorora mararamiro avo, masayendisiti akawana: izvi zvose pamusoro pezvokudya zvakafuma mumaminerari, mavitamini uye antioxidants. Uye, pasinei nehutsika hwenyika, makikani avo akavakirwa pamusoro pemutemo mukuru, uyo wainzi "kudya kweMediterranean". Zvokudya zvakanaka zuva nezuva - tichakuudza.
Zvisungo zvekubatana
Vanodya mishonga vanofunga kuti panguva ino hakuchina zvokudya zvepasi rose uye zvepfungwa zvakagadzikana munyika. IvaMediterranean system inokubvumira kuti udye zvinonaka uye zvakasiyana. Kubatsira kwayo kusavapo kwenhamba huru yemiti yakarambidzwa. Pane doro! Zvokudya zveVenus zvakakosha kune avo vakatoti varasikirwa nehutano uye vanoda kuchengetedza uremu pahupamhi hwacho hwasvika. Asi, kubvisa mafuta akaisvonaka, zvinenge zvichidikanwa kuedza zvakawanda: kudya purogiramu nguva dzose, kuramba chokoti, sweets nekeke, kusabvumira zvinyunyutiko kunyange pazuva rokuzvarwa kweshamwari yepedyo.
Chii chinonzi kudya Mediterranean?
Ichi ndicho chirongwa chekudya chepiramidi yose, ichikwira kumusoro. Panheyo yayo inorara mbeu, chiyero chapamusoro chiri michero, michero nemiriwo, hove yegungwa. Zvigadzirwa zvekudya zvinowanikwa pachikamu chinotevera. Uye piramidi yakashongedzwa korona, zvirokwazvo, waini nemafuta emuorivhi. Miti, michero, herbs. Miti muMediterranean inodyiwa kakawanda yakasvibirira uye yakabikwa. Gadzirira omelets nemiriwo, saladi, uzadze ne yogurt, jisi duku, balsamic kana waini vhiniga, mafuta omuorivhi. Vatsvakurudzi vakaverenga kuti: vose vari pasi vanodya anodya 1 kg yemiriwo pazuva! Mhando dzakasiyana dze kabichi, pepper inotapira, tomato, aubergines, maekisi, zucchini, zucchini nemirivhi nemafuta zvinoshandiswa patafura. Asi mbatatisi hawanzodyiwa pano. Zvakare zvakakurumbira ndezvirimwa: soups we peas, chickpeas, lentils; mumashizha inowanzowedzerwa nyemba. Uyewo, hapana dhipfu inogona kuita pasina magidhi uye zvinonhuwira: marjoram, parsley, cilantro, tarragon, celery, basil, peppermint, garlic ... Nokuti mharidzo haifaniri kushumira makeke nekrimu, asi michero: mazambiringa, machero, peaches, pears , maapuro - akaomeswa kana akabikwa nemate, uchi. Kwekudya kwekudya mangwanani-ngwanani kune tsika yekunwa mutsva yakasimwa, kazhinji machena.
Zviyo
Chikamu chechingwa chakasvibiswa neuchi kana jamu kana pfupa yakaitwa ye durum gorosi ndiyo kudya kwekudya kwaidiwa kwevagari veMediterranean. Saka zvinodiwa kuti udye zvakare kwauri. Kwemasikati, gadzira hove yegungwa nemupunga - kwete chete yakachena yakaputika, asi tsvuku (yeuka paella, risotto), yakagadzirwa nefuroni.
Seafood
Zvichida, chimwe chezvinhu zvikuru zvakasiyana zvekudya kweMediterranean ndezvokudya zvegungwa. Mhando dzose dzehove, mussels, shrimps, lobster, squid, scallops dzinowanikwa mumagariro ezuva nezuva evaGiriki, Spain, Maltese. Zvokudya zvehove zvakabikwa, zvakabikwa pane kabati kana gumbo. Usambofa uchiwira muupfu, uye kana mafuta akawedzerwa, ipapo zvishoma. Zvisinei, kudya kweMediterranean hakugoni kufungidzirwa semurimi: vagari vepagungwa havadi nyama. Usangodya hako kanopfuura kaviri, kazhinji kusarudza kudya - huku, mbira, veal; muton uye nyama yenguruve haigoni kubikwa pano.
Dairy products
Mafaro ekumafura ekumaodzanyemba ndiwo mazamu akaoma-mukaka nehuwandu hwehuwandu hwemafuta: yoghurt, buttermilk, soft cheeses. Zvinodyiwa zvakasiyana uye mune zvakasiyana-siyana ndiro. Balkan cuisine yakaoma kufungidzira pasina cheki chekuno-feta.
Olive mafuta
Inowedzerwa pedo pose-mumasadhi, masobho, mapoka maviri. Inoshandiswa yoga kana sechikamu chesauces. Kana iwe uchida kufarira, muorivhi unodururwa zvakare mupani. Iwe unofanirwa kudya uchiwedzera mafuta eorivhi chete.
Waini
Girazi rakaomeswa tsvuku ndeyekuwedzera kukuru kune kudya kwemanheru kana kudya kwemanheru. Masayendisiti anotaura kuti iyo ndiyo antioxidants iyo inosimbisa midzi yeropa nemoyo.
Chii chakanaka kune veMhepo, zvino ...
Aiwa, iyo Mediterranean diet system ine zvipingamupinyi zvayo. Chokutanga, izvi ndezvechokwadi, mutengo wezvivako: shure kwezvose, maruva edu ezvokudya, kunze kwemashizha, haasi akasiyana mune zvishoma. Kunyangwe nekuda kwekururamisira tinotaura kuti mazhinji acho haafaniri kukosha - maererano nemuumbi wakagadzirwa, ivo vanofanira kuita 10% yemakorori emuviri wezvokudya. Uye zvinodhura zvakasiyana-siyana zvehove zvinogona kuchinjwa nemadhura, akadai mackerel kana herring. Mukuwedzera, tinowanzoshandisa doro zvisina kufanira, vanoona zvakaoma kuzviisa kune rimwe girazi. Doro rakawandisa doro rinokanganisa kunzwa kwokunaka uye kunokonzera kudya.