M'zaka za m'ma 1950, Anselm ndi Margaret Keys, omwe anali ndi chidwi kwambiri ndi zakudya zamakono a ku America, adalongosola za thanzi labwino ndi momwe anthu okhala m'mphepete mwa nyanja adakhalira. Pofufuza momwe moyo wawo umakhalira, asayansi anapeza: ndizo zonse za zakudya zomwe zimakhudza mchere, mavitamini ndi antioxidants. Ndipo, mosasamala kanthu za makhalidwe a dziko, makonchini awo amamangidwa pa mfundo yaikulu, yomwe idatchedwa "zakudya za Mediterranean". Kodi tingadye bwanji tsiku lililonse - tidzakuuzani.
Zosakaniza za mgwirizano
Nutritionists amakhulupirira kuti pakali pano palibe chilengedwe chonse ndi maganizo abwino chakudya padziko lapansi. Njira ya Mediterranean ikulola kuti mudye mokoma komanso mosiyana. Ubwino wake ndi kupezeka kwa mndandanda waukulu wa zoletsedwa. Palinso mowa! Zakudya za Venus ndi zabwino kwa iwo amene ataya kale thupi ndipo amafuna kulemera kwake pa msinkhu womwewo. Koma, kuti muthe kuchotsa mafuta oyenera, muyenera kuyesetsa kwambiri kuti mudye kachitidwe kawirikawiri, kukana chokoleti, maswiti ndi mikate, musadzilole kuti mukhululuke ngakhale pa tsiku lobadwa la mnzanu wapamtima.
Kodi zakudya za Mediterranean ndi ziti?
Ichi ndi piramidi yophika chakudya, ndikukwera mmwamba. Pamunsi pake pamakhala tirigu, mlingo pamwambapo ndiwo nyemba, zipatso ndi ndiwo zamasamba, nsomba. Zakudya za nyama zili pa siteji yotsatira. Ndipo piramidi imayikidwa korona, ndithudi, vinyo ndi mafuta a azitona. Masamba, zipatso, zitsamba. Mbewu za m'madera a Mediterranean zimadyedwa makamaka zopaka ndi zowonongeka. Konzani omelets ndi ndiwo zamasamba, saladi, kuzidzaza ndi yogurt, tchizi tating'ono, mafuta a basamu kapena vinyo wosasa, mafuta a maolivi. Akatswiri ofufuza apeza kuti: aliyense akummwera amadya 1 kg ya masamba tsiku lililonse! Mitundu ina ya kabichi, tsabola wokoma, tomato, aubergines, leeks, zukini, zukini ndi azitona ndi azitona zimagwiritsidwa ntchito patebulo. Koma mbatata sizidya kawirikawiri pano. Ambiri amakonda kwambiri nyemba: msuzi wa nandolo, nkhuku, mphodza; mu saladi nthawi zambiri amawonjezera nyemba. Ndipo ndithudi, palibe mbale yomwe imatha popanda masamba ndi zonunkhira: marjoram, parsley, cilantro, tarragon, udzu winawake wa udzu winawake, basil, peppermint, adyo ... Pakuti mchere sichiyenera kutumikira makeke ndi zonona, koma zipatso: mphesa, malalanje, mapeyala, mapeyala , maapulo - yaiwisi kapena yophikidwa ndi mtedza, uchi. Chakudya cham'mawa ndi mwambo kumwa zakumwa zozizira, nthawi zambiri lalanje.
Nkhosa
Chimake cha mkate wonyezimira ndi uchi kapena kupanikizana kapena phala lopangidwa ndi tirigu wa durumu ndi chakudya cham'mawa cha anthu okhala ku Mediterranean. Choncho ndi koyenera kudya nanu. Muzidya chakudya chamasana, konzekerani nsomba ndi mpunga - osati woyera, koma bulauni (kumbukirani paella, risotto), yokhala ndi safironi.
Zakudya Zam'madzi
Mwinamwake, chimodzi mwa zinthu zazikulu kwambiri za zakudya za Mediterranean ndizo zamoyo. Mitundu yonse ya nsomba, mitsuko, shrimps, lobster, squid, scallops imaphatikizidwa m'menyu ya tsiku ndi tsiku ya Agiriki, a ku Spain, a ku Malta. Chakudya chodyera chophika, chokazinga pa kabati kapena mphodza. Musagwere mu ufa, ndipo ngati mafuta akuwonjezeredwa, ndiye pang'ono. Komabe, chakudya cha Mediterranean sichitha kuonedwa ngati zomera: anthu okhala m'mphepete mwa nyanja samakana nyama. Musadye kamodzi kawiri pa sabata, nthawi zambiri musamadye zakudya - nkhuku, kalulu, veal; mutton ndi nkhumba sizimaphika pano.
Zakudya za mkaka
Zosangalatsa za tebulo lakumwera ndi mankhwala ochepa kwambiri a mkaka ndi mafuta ochepa: yoghurt, buttermilk, tchizi zofewa. Amadyedwa mosiyana ndi mbale zosiyanasiyana. Zakudya za Balkan n'zovuta kulingalira popanda tchizi chapafupi-feta.
Mafuta a azitona
Zowonjezedwa pafupifupi kulikonse - mu saladi, soups, maphunziro achiwiri. Amagwiritsidwa ntchito payekha kapena ngati gawo la sauces. Ngati mukuyenera kufuma, azitona imatsanuliranso mu poto. Muyenera kudya mwa kuwonjezera mafuta a azitona okha.
Vinyo
Galasi lofiira ndi lowonjezera ku chakudya chamadzulo kapena chakudya chamadzulo. Asayansi amanena kuti ndi antioxidants yomwe imalimbitsa mitsempha ya magazi ndi mtima.
Chomwe chiri chabwino kwa Kummwera, ndiye ...
Tsoka, dongosolo la chakudya cha Mediterranean liri ndi zovuta zake. Choyamba, izi ndizo, mtengo wa zosakaniza: pambuyo pa zonse, nsomba zathu, kupatula kwa shrimp, sizimasiyana mochepa. Ngakhale chifukwa cha chilungamo timanena kuti zambiri sizili zofunikira - molingana ndi chiyambi chochokera, ayenera kupanga 10% ya caloric zomwe amadya. Ndipo nsomba zamtengo wapatali zimatha kukhala m'malo otsika mtengo, monga mackerel kapena herring. Kuonjezera apo, nthawi zambiri timamwa mowa mwauchidakwa, zimakhala zovuta kudzibisa okha. Kuledzera kwakukulu kumapangitsa kuti munthu asamamve bwino komanso amachititsa kuti azidya kwambiri.