Mediterranean Diet: Secrets kunyatsoshanda

Mediterranean chili ichaongororwa mumwe healthiest avhareji youpenyu hunotarisira munzvimbo yakakwirira uye uwandu centenarians kwagara kukuru. Uyewo, kuti chikamu vakafutisa vanhu muMediterranean nyika, kwagara yakaderera chaizvo, uyewo huwandu zvemwoyo chirwere. izvi zvose vakabatsira kuti pfungwa "Kudya Mediterranean" - ichi ndechimwe chezvinhu zvizere uye inoshanda muviri kusvika kuna harmonization pamusoro metabolic pezvakaitwa uye zvinonyatsorehwa kuvandudzika muviri.

Vaya vane sarudzo - Mediterranean kudya Muterere haangavi mikukutu uye monotonous: chiri zvinoumba kudya kwakadaro achava zvakawanda michero, miriwo uye miriwo, mafuta omuorivhi, hove, nomukaka zvigadzirwa, kunyanya chizi, uye kunyange shoma waini tsvuku. Of zvigadzirwa izvi zvinogona kugadzirwa nenzira vakawanda rinonaka madhishi, uye izvi zvinoita Kudya uku hakusi chete chimwe chezvinhu anobatsira, asi unofadza, sezvo munhu asingadi kunzwa kukunyimai nezvokudya, izvo zvinokosha chaizvo kuti kubudirira chero zvokudya.

Kungofanana Kudya chinhu utano munhu, muMediterranean kudya anobva carbohydrate moiety. chipiriso ichi, chingwa chinobva hwakatsetseka negorosi kana rose zviyo, Pasta, bhinzi uye mbatatisi. Pfungwa iri inobhadharwa michero uye miriwo, zvinganaka pamwaka Freshly - vava kupfuura anobatsira, uye zvine kunonyanyisa uwandu mavhitaminzi uye antioxidants. Zuva anogona kudya kuti kilogram manyoro miriwo uye miriwo. Kwainyanya mafuta kunofanira mamwe mhandara mafuta omuorivhi; zvinokwanisika kuzadza salads, kushandiswa mukugadzirwa inopisa nezvirongo sauces. Uyewo zviri akabvumira mukaka mafuta, zvikurukuru pamusoro chizi, asi chokwadi, zviri nani kupa kupfuura yakanakisisa inobvira kudya mhando.

The chikuru kunobva mapuroteni kunofanira bhinzi uye nzungu, nezvinogadzirwa nomukaka, zvakafanana chizi uye yakaderera-mafuta yogati, asi mukaka zvichabviswa shoma. Akabvumira nguva nenguva kushandiswa dzakaonda tsvuku nyama, asi nyama imwe shiri kana tsuro, kupfuura kudiwa, sezvo yakanakisisa sarudzo - Zvechokwadi, hove, vane yakawanda mapuroteni uye mafuta - kanenge, kana zviri ichipo - chete chinonyanya anobatsira. The zvinobvumidzwa nhamba mazai - hapana anopfuura mana pavhiki, kusanganisira kunyange avo zvinoshandiswa kubika uye kubikira. Asi notumwe anogona zvakanaka kudya zvinenge ose zuva.

Kubva zvokuseredzera inokosha vanorega pamusoro muchero - vanogona kudya mazuva ose, asi inonaka - hapana kupfuura kamwe pavhiki uye usingashandi akawanda.

Zvokudya Mediterranean rinoreva chaizvo kudya nokuti zuva. Saka, mangwanani uye mangwanani ose anofanira kupa kupfuura starchy zvokudya, zvakadai Porridge kana Pasta, uye zuva rava kurereka - nyore kuva chikafu. Izvi imhaka yokuti pane gare gare - saka shoma nguva yokuti kugayiwa simba-vapfumi zvokudya, uye kakawanda kuti macalorie chichange yanonoka zvisingadiwi nzvimbo dziri wemari. Dzakaonda nyama kana zvomugungwa, zvakadai kuti shrimp, clams kana calamari kuti chisvusvuro vanobvumidzwa. Bhuku migove vanofanira kuva diki, 200 chete magiramu - zviri nani kudya kakawanda asi zvishoma. Uyewo panguva zuva unofanira kunwa zvinwiwa zvakawanda, rimwe nehafu marita. Achirega Mishonga yaunodya pamusoro 1-2 magirazi ewaini tsvuku.

Maererano chii zvigadzirwa anobvumira kudya reMediterranean kudya Quick Kudya zvokudya vane siyana uye kusimba zvinonaka midziyo pachavo. Kutanga, zviri Chokwadi, zvose zvamarudzi ose salads. Vanogona kuitwa kubva miriwo, uye kuwedzera chizi kana zvomugungwa. Zvakakodzera kuti kuteerera hanyanisi: dzinozivikanwa munzvimbo rinoshandiswa zvikuru, zvose zvitsva uye akaomeswa muchimiro somunhu inonhuhwira.

The Mediterranean kudya - nzira huru kwete chete kunyaradzwa nokukurumidza uye zvechigarire uremu, asiwo kuti muviri wako noutano uye zvakawanda vakashinga, zvishoma asingatani mikuru kutyisidzira nguva yedu. Asi tinofanira kurangarira kuti kuwedzera kuchinja zvokudya, chero zvokudya chichibatanidza mawa kuwedzera gwenya basa - pasina ichi ichava shoma anobudirira.