La Ukutya kweMeditera Yenye yezona zinto zisempilweni esinokuzenza. Kwiindlela zokupheka zaseMeditera sifumana izibonelelo ezininzi, kuba eyona nto ibalulekileyo malunga nokutya kukuba iyayazi indlela yokudibanisa ngokugqibeleleyo isixa esikhulu. ukutya okunempilo kwaye oko kunika iipropati ezinkulu.
Ibalasele kumxholo wayo ophezulu wokutya okutyebileyo kwi-omega 3 kunye ne-6 acids, iivithamini, iiminerali okanye ukusetyenziswa ioli yeoli yomnquma eyongezelelweyo.
Iiresiphi zeMeditera zilungile zombini ukuzikhathalela wena kunye ne bhitya kwaye unciphise umzimba. y Le modeli yokutyisa yenye yezona zinto zibalaseleyo ehlabathini, yiyo loo nto kubalulekile ukuba siyazi ngokugqibeleleyo.
Izibonelelo zokutya kweMeditera
Ukutya kweMeditera okanye ukutya kweMeditera Isekelwe ekwenzeni iiresiphi ngokutya okuninzi okunempilo. Abo baphezulu kumafutha anempilo, iivithamini, iiminerali kunye neeprotheni.
Iiresiphi zeMeditera zilungile ekunciphiseni amanqanaba e-cholesterol yegazi, ilungele ukuthintela izifo zentliziyo,
Oku kutya kuqhutywa ikakhulu kumazwe ajikeleze iMeditera: iSpain, iPortugal, iFransi, iItali, iGrisi okanye iMalta. Iindlela ezahlukeneyo, ezityebileyo, ezilungeleleneyo, ezinencasa, ezisempilweni nezisempilweni zaseMeditera.
- Enye yezinto ezisisiseko i-oyile ye-olivu.
- Ukutya kwamaxesha athile kufuneka kusetyenziswe, ngakumbi iziqhamo kunye nemifuno.
- Los iikhabhohayidrethi Kufuneka zityiwe ngerayisi, ipasta kunye nesonka. Eyona nto ifanelekileyo kukuhlala ukhetha iinketho ezibanzi zokuphucula i-intestinal flora.
- Eyona nto ilungileyo yitya ubuncinane amaqhekeza ama-5 eziqhamo nemifuno ngosuku.
- Musa ukulibala iimveliso zobisi, ngokukhethekileyo i-skimmed kwaye incinci kumafutha kunye netyuwa encinci. Umzekelo iyogathi, itshizi entsha kunye nethambileyo.
- Ungadla ukuya kuthi ga Amaqanda ama-4 yenkukhu ngeveki.
- Iinkonzo ze intlanzi emhlophe, eluhlaza okwesibhakabhaka okanye inyama emhlophe. Ekubeni inyama ebomvu akufanele idliwe rhoqo.
- Musa ukuxhaphaza ye amafutha yemvelaphi yezilwanyana.
- El amanzi esembiwa Sesona siselo silungileyo onokuthi usisele. Ungayeki ukusela iilitha ezimbini ngosuku. Nangona le mali iya kuxhomekeka kumsebenzi wakho womzimba kunye nobudala.
- Kuphephe ukusebenzisa kakhulu ityuwa okanye iswekile. Khetha imifuno enevumba elimnandi kunye neziqholo.
- Ngalo lonke ixesha uncedisana nokutya kwakho okulinganayo ukwenza umthambo.
Iiresiphi zeMeditera
Okulandelayo, siyakuxelela Iiresiphi ezi-3 zaseMeditera ukuba unokwenza ngaphandle kweengxaki ekhaya ukuze ube neengcamango ezithile xa kuziwa ekuqaliseni ukuzinyamekela.
Ezi zitya zilula kwaye ziqhelekileyo kwi Cuisine yaseMeditera, leyo ngaphezu kobutyebi kunye nobumnandi kuya kukunceda ulahlekelwe isisindo.
Ibhonito okanye ityhuna ithanjiswe ngekhari
Ukuba ukwidayethi, unokuba udiniwe kancinci imonotony, Ukuba ufuna ukuphuma kuyo kancinci, siya kukuxelela iresiphi elula kwaye emnandi.
Marinate kancinci iziqholo zekhari, isesame kunye nelamuni yebhonito. Ezi flavour ziya kunika intlanzi ngendlela eyahlukileyo. Emva koko uyigcobe de ufumane i-doneness oyithandayo.
Ukutya kwaselwandle kunye neentlanzi zeeskewers
Intlanzi yenye yeziseko zolu kutya. Ziphantsi kweekhalori, ziphezulu kwiprotheyini kwaye zikwangaphakathi I-omega 3 acid. Unokwenza iintlanzi kunye ne-seafood skewers enongwe ngeziqholo, i-lemon kunye negalikhi kunye neparsley.
Yikhaphe nayo imifuno okanye isaladi entsha yokwandisa ukungena kweevithamini kunye neemaminerali.
Isalmon al papillote
ISalmon sesinye sezidlo ezityiwa kakhulu kwihlabathi. Ukutya kweMeditera, ukutya okutyebileyo I-omega 3 acid, iprotheni esemgangathweni kunye nezondlo eziyimfuneko kakhulu kumzimba.
ISalmon kukutya okulula kakhulu ukwenza kwaye kumnandi ukukutya. Inokutyiwa yosiweyo, yosiwe okanye ikrwada. I-Sushi ishiye uphawu olukhulu kwaye siyayithanda njengokhetho.
Salmon al papillote Kulula ukwenza, ukuhamba kunye ne-asparagus yasendle okanye isaladi entsha yekhukhamba.
Zama ukwenza ezi iiresiphi iintlanzi ezimnandi, ezinye iinketho ezimnandi ukwenza kubomi bakho bemihla ngemihla. Uya kukwazi ukunciphisa umzimba kwaye ukongezelela, uya kukhathalela umzimba wakho.