Zakudya za Mediterranean ndi chitsanzo cha zakudya zabwino komanso zoyenera, koma asayansi amanena kuti kachitidwe ka zakudya kotere si koyenera kwa anthu okhala m'mayiko akummwera ndi nyengo yozizira. Ndicho chifukwa chake anthu a Nordic anayamba zakudya zapadera za Nordic zokongola ndi thanzi. Kodi kusiyana kotani ndi chakudya chodziwika bwino cha Mediterranean ndipo ndi chofunikira kwambiri monga chakudya cha Mediterranean?
Zakudya za sutnodic
Zakudya za Nordic zinkakhazikitsidwa ndi zakudya zitatu zomwe anthu a kumpoto amakonda, makamaka ku Scandinavians. Izi zimaphatikizapo mitundu yosiyanasiyana ya mizu ya zitsamba (kaloti, beets, mbatata, turnips), nsomba zamadzi, mafuta, zipatso zam'munda, ndiwo zamasamba ndi balere) Nkhuku ndi nyama yowirira (elk, venison) amalimbikitsidwa kudya katatu Mu sabata, osati nthawi zambiri, ndi bwino kupatsa nsomba zokhazokha. Anthu omwe adya zakudya, amakhala okhudzana kwambiri ndi zakudya zopanda zakudya monga pie ndi mkate wokometsera wokha kuchokera ku ufa wakuda ndi masamba, masamba odzaza. Komanso, muyenera kudya zambiri za Brussels ndi zukini, masambawa ali ndi mafuta ochepa komanso amadzimadzi ambiri. Muyeneranso kugwiritsa ntchito zipatso zakumpoto zakumpoto: cloudberries, lingonberries ndi blueberries. Kuchokera ku mkaka ndikuyenera kupereka mafuta ochepa kwambiri ngati ali opangidwa kuchokera ku mkaka wa nkhosa, ali ndi zakudya zowonjezera 1.5 zomwe zimathandiza thupi kusiyana ndi ng'ombe yamphongo.
Chakudya cha Nordic chakudya cha kadzutsa chimalimbikitsa kudya phala la oatmeal, limene mumaphika ndi mkaka wotsika kwambiri ndi zipatso. Pa tsiku lonse muyenera kudya ndiwo zamasamba ndi nsomba. Ngakhale kuti anthu akumpoto ali ndi mafilimu aakulu omwe amamwa mowa, dongosolo la zakudya limasonyeza kuti kugwiritsa ntchito mowa uliwonse sikuletsedwa, izi zimagwiranso ntchito pa vinyo wouma.
Zakudya za Nordic: Ulemu
Aliyense wakhala akuzindikira kuti mayiko omwe amakonda kudya nsomba zambiri ndi nsomba ndizokhalitsa - anthu amavutika kwambiri ndi kukhala ndi moyo nthawi yaitali, matenda a mtima amawadetsa nkhaŵa nthawi zambiri, zomwe sitinganene za mayiko kumene amadya nyama zambiri. Nsomba imathandiza kwambiri mitsempha ya magazi ndi mtima, kusiyana ndi zakudya zamtundu wa mafuta komanso kuwonjezera apo, mafuta a nsomba ali ndi omega-3 mafuta acids, omwe amawoneka ngati mankhwala a matenda ambiri. Choncho zikutanthauza kuti zakudya zimathandiza kwambiri thupi ndi thanzi, makamaka kuti ndibwino kwambiri kupewa matenda a atherosclerosis.
Zakudya zotchulidwazo zili ndi mavitamini okwanira ndi mapuloteni, kotero simudzamva njala, ngakhale ndi zakudya zomwe zili ndi mafuta ochepa.
Chifukwa chaichi, simudzadya kwambiri ndipo zotsatira zake ziyamba kuchepa. Koma ziyenera kunenedwa kuti, monga momwe chiwonetsero cha zakudya za Mediterranean, sikuli koyenera kuyembekezera kukula msanga. Zakudya za Nordic kwenikweni si njira yowonongeka mofulumira, koma njira yowonjezera zamoyo ndi kukhazikitsa kagayidwe kake. Ndicho chifukwa chake mumataya thupi mwangozi, ndipo pang'onopang'ono pamakhala makilogalamu anayi kapena asanu pamwezi, koma kulemera kwake kumachoka khola ndipo sikudzabwerera.
Tonsefe tikudziwa kuti akatswiri amalimbikitsa kuti azidya zakudya zomwe timagwiritsa ntchito, osati zosowa. Ndicho chifukwa chake dongosolo la Nordic lochepetsetsa ndilopambana kwa anthu omwe amakhala mu nyengo yozizira. Komanso chofunika kwambiri ndi chakuti mtengo wa mankhwala ochiritsira ndi wochepa kwambiri kuposa mitengo ya azitona, tomato, tsabola wokoma, zukini ndi maolivi, zomwe zimachokera kumwera (zomwe zimalimbikitsa zakudya za Mediterranean). Ngati mukutsatira zakudya za Nordic, mukhoza kuchepetsa pang'ono kuchokera kuzinthu zomwe mumalandira, monga mkaka wa nkhosa wonenepa, ngati mukufunayo, ukhoza kusinthidwa ndi mkaka wa ng'ombe, m'malo mwa nyama kapena nyama, mukhoza kudya nkhuku kapena nyama ina iliyonse. Ngati simukufuna kudya masamba a brussels, ndiye kuti mutha kudya broccoli kapena mitu yoyera, komanso kwa zipatso zomwe zimalangizidwa, mukhoza kuwonjezera mchere wa buckthorn, mabulosi akuda ndi cranberries. Ngakhale kuti m'mayiko akumpoto, mpunga sakula, kugwiritsa ntchito kwake sikuletsedwa.
Kuipa kwa zakudya za Nordic
Pokumbukira zakudya zonse zomwe zimapezeka ku Norway, zonse ziyenera kusindikizidwa ndi dzinali. Malinga ndi zomwe zimapangidwira dongosolo la zakudya za Nordic, zomwe zatchulidwa pamwambapa, zakudya zambiri zatulutsidwa zomwe zimapangitsa kuti thupi liwonongeke mwamsanga. Komabe, sikuti zakudya zonsezi zimayendera bwino komanso chakudya chokhazikika, chifukwa chake ayenera kusamalidwa bwino.
Zakudya zowonjezereka zimakhala ngati chakudya chochepa chokha. Ndipotu, popeza mwamsanga ndi mwakhama mwataya mapepala owonjezerawo, sizothandiza kuti mukhale ndi zakudya zambiri kwa nthawi yaitali. Komanso kumbukirani kuti kugwiritsa ntchito zakudya zovuta kwambiri (zakudya zomwe zimakhalapo nthawi yaitali komanso zimapangitsa kuti thupi likhale lokhazikika) limalandira kwambiri chakudya cha ku Norway Zomera zamasamba ndi porridges zimakhala pamalo abwino kwambiri mmenemo.
Anthu omwe sagwirizana ndi nsomba sakuvomerezedwa ndi zakudya za Nordic, koma ngati mukuyang'ana kuchokera kumbali inayo, kugwiritsa ntchito zipatso zambiri, ndiwo zamasamba ndi tirigu pamene kuchepetsa mafuta, nyama, mkaka ndi mowa zimapindulitsa aliyense.
Kudandaula kwakukulu, chakudya sichitha kutchulidwa mosiyanasiyana: koma n'zotheka kuwonjezera kuzinthu zopangidwa ndi zipatso zina, masamba ndi tirigu.
Nsomba ndi nyama
Zakudya za nsomba ndi nsomba ziyenera kukhala patebulo tsiku ndi tsiku. Zida zomwe zimapezeka m'mphepete mwa nyanja zimatengedwa kuti ndizofunikira kwambiri za omega-3 polyunsaturated fatty acids, zimathandizira kuti zizigwira bwino ntchito zoteteza mthupi komanso zobereka, kupatulapo, ziwiya zimagwira ntchito bwino ndipo thupi limatetezedwa ku khansa ndi atherosclerosis. M'malo mwa nyama yesetsani kudya nsomba nthawi zonse Ngati muphika nyama zakudya kuchokera ku masewera - zinyama ndi zinyama, kumbukirani kuti iwo alibe cholesterol komanso mafuta pang'ono.
Zipatso ndi zipatso
Mukamawona chakudya cha ku Norway, mumaloledwa kudya maapulo ndi zipatso zakumpoto: blueberries, cloudberries, cranberries, blueberries ndi cranberries. Zipatsozi, chifukwa cha mitundu yawo, zimadzaza ndi antioxidants, kotero iwo amene akufuna kuti azitha msinkhu wawo akulimbikitsidwa kuti azigwiritse ntchito.
Zamasamba
Anthu a kumpoto akulangizidwa kuti azidya zakudya zomwe zimakhala bwino m'madera a kumpoto. Chofunika kwambiri, monga tanenera poyamba, ndi zukini ndi ku Brussels. Zikhoza kudyedwa muyeso iliyonse. Nkhaka, kaloti, beet, mbatata, mitundu yonse ya kabichi, adyo, masamba a masamba, turnips, dzungu ndi anyezi ayenera kuyesedwa kuchepetsa mndandanda wanu.
Zakudya za mkaka
Idyani ma syrup ndi yoghurts omwe amapangidwa kuchokera mkaka wa nkhosa, uli ndi mavitamini B2, B1 ndi A katatu katatu kuposa mkaka wa ng'ombe.
Zotsatira za tirigu
Pambuyo pa zakudya za Nordic, mungadye tirigu onse komanso mpunga, koma zambiri ndikupatsanso rye, balere ndi balere. Mwa izi, mukhoza kuphika mkate ndi zakudya zina zamabotolo, kuphika phala, zomwe zimawonjezera zouma kapena zipatso zatsopano.
Njira yachikhalidwe ya Nordic
M'machitidwe achizolowezi ambiri a zakudya za Nordic, mulibe malamulo oletsedwa ndi oletsedwa, kotero mutha kugwiritsa ntchito moyo wanu wonse pa zakudya zoterezi. Komabe, tiyenera kukumbukira kuti poyamba, tebulo lathu liyenera kukhala zipatso, zipatso ndi ndiwo zamasamba, zomwe zimakula maina a dera lomwe mukukhala, osati zomwe zimachokera ku mayiko akutali. m'makona onse a dziko mungathe kugula zinthu kuchokera padziko lonse lapansi. Kuwonjezera apo, aliyense amadziwa kuti pofuna kusunga bwino mankhwala omwe amachotsedwa kutali, amachiritsidwa ndi zotetezera zosiyanasiyana, ndipo izi sizimapindulitsa nkomwe ndipo sizingawonjezere zakudya kapena zakudya. Koma mankhwala omwe anakulira m'dera lanu ndi othandiza kwambiri, ali ndi ma microelements ndi mavitamini, kuphatikizapo, nthawi zonse amakhala atsopano.