Zakudya ku Mediterranean: ndi chiyani, maubwino ndi momwe mungachitire
Zamkati
- Ubwino wazakudya zaku Mediterranean
- Malamulo a 8 opanga zakudya zaku Mediterranean
- 1. Pewani mankhwala otukuka
- 2. Idyani nsomba ndi nsomba
- 3. Mafuta a maolivi ndi mafuta abwino
- 4. Zakudya zonse
- 5. Zipatso ndi ndiwo zamasamba
- 6. Mkaka wosalala ndi zotumphukira
- 7. Mapuloteni magwero
- 8. Zakumwa
- Zakudya Zakudya Zaku Mediterranean
Zakudya zaku Mediterranean, zomwe zimadziwikanso kuti Zakudya zaku Mediterranean, zimadalira kudya zakudya zatsopano komanso zachilengedwe monga mafuta a azitona, zipatso, ndiwo zamasamba, chimanga, mkaka ndi tchizi, ndipo ndikofunikira kupewa zinthu zopangira zinthu monga soseji, chakudya chachisanu ndi ufa wophika.
Zakudyazi ndi mtundu wa chakudya chomwe chimathandiza kusintha moyo wanu, ndipo sikuti nthawi zonse chimafunika kukhala ndi mafuta ochepa kuti akuthandizeni kuti muchepetse thupi, chifukwa mwachilengedwe zimathandizira kagayidwe kake komanso zimathandiza kuti muchepetse kunenepa.
Ubwino wazakudya zaku Mediterranean
Zakudya zaku Mediterranean sizongodya zochepa zokha, koma moyo, womwe umapezeka m'maiko ozungulira Nyanja ya Mediterranean. Ubwino wake wathanzi ndi:
- Chiwopsezo chochepa chokhala ndi matenda amtima, khansa, shuga ndi matenda osachiritsika;
- Imateteza thupi ku atherosclerosis ndi thrombosis;
- Ili ndi michere yambiri kuposa zakudya zosinthidwa, kupereka zakudya zambiri m'thupi;
- Zimathandizira kusiyanasiyana chakudya, kukhala wabwino m'kamwa mwa ana, kuwapangitsa kukhala kosavuta kuti adye masamba, masamba ndi masaladi.
Kuti mutsatire moyenera moyo wa zakudya za ku Mediterranean, muyenera kudya zakudya zamasiku onse zamasamba, zatsopano, zosakonzedwa pang'ono, zanyengo ndi zakomweko, posankha kugula m'misika yaying'ono ndi malo ogulitsa zipatso ndi ndiwo zamasamba, kuposa m'misika yayikulu.
Onani zabwino za zakudya zaku Mediterranean mu kanemayu:
Malamulo a 8 opanga zakudya zaku Mediterranean
Kuti mupange zakudya za ku Mediterranean, muyenera kusintha zakudya zanu motere:
1. Pewani mankhwala otukuka
Zakudyazo zimayenera kukhala zopangidwa mwachilengedwe, makamaka zamasamba, monga maolivi, mpunga wabulauni, soya, mazira ndi mkaka. Kuphatikiza apo, muyenera kusintha zakudya zomwe mumagula zopangidwa kale, monga makeke ndi makeke, posankha mitundu yokometsera.
Kuchotsa zinthu zomwe zatukuka kumathandizira kuchepetsa kutulutsa kwa poizoni mthupi, kuchepetsa kutupa ndikumenya kusungira kwamadzimadzi, kuthandiza mwachilengedwe kuti muchepetse.
2. Idyani nsomba ndi nsomba
Nsomba kapena nsomba zimayenera kudyedwa osachepera katatu pamlungu, chifukwa ndizofunikira kwambiri zomanga thupi ndi mafuta, monga omega-3, yomwe imakhala yotsutsana ndi yotupa, yothandiza kuthetsa kupweteka kwamiyendo, kupititsa patsogolo magazi komanso kupewa matenda amtima . Onani zabwino zonse za omega-3.
3. Mafuta a maolivi ndi mafuta abwino
Mafuta a azitona ndi mafuta azamasamba monga canola ndi mafuta a flaxseed ali ndi mafuta ambiri amtima, omwe amathandiza kuchepetsa cholesterol komanso kupewa matenda amtima.
Kuti mupeze zabwinozo, muyenera kuwonjezera mafuta pokonzekera kukonzekera, kudya masupuni awiri patsiku. Mafuta a azitona ayeneranso kugwiritsidwa ntchito kuphika, kupukuta ndi kuphika nyama kapena nsomba. Mafuta a mpendadzuwa sagwiritsidwa ntchito kawirikawiri. Onani maupangiri akusankha mafuta azitona abwino kwambiri m'sitolo.
4. Zakudya zonse
Zakudya zaku Mediterranean zili ndi zakudya zonse monga mpunga, ufa, oats ndi pasitala wathunthu, womwe uli ndi michere yambiri, mavitamini ndi michere yomwe imathandizira magwiridwe antchito amthupi, kumenya kudzimbidwa ndikuchepetsa kuyamwa kwa shuga ndi mafuta m'matumbo.
Kuphatikiza pa njere, chakudyachi chiyeneranso kukhala ndi masamba azambiri zomanga thupi monga nyemba, soya, nandolo, nthanga za maungu ndi mbewu za fulakesi zomwe zimathandizanso kulimbitsa minofu ndikulimbitsa kagayidwe kake.
5. Zipatso ndi ndiwo zamasamba
Kuchulukitsa kumwa zipatso ndi ndiwo zamasamba ndichinthu chofunikira kwambiri pachakudya ichi, chifukwa zimapereka ulusi, mavitamini ndi michere yama metabolism, ndikubweretsa kukhuta, ndikuthandizira kuchepa thupi. Tikulimbikitsidwa kuti tidye zipatso zosachepera 3 zosiyanasiyana patsiku, chizolowezi chabwino ndikudya chipatso chimodzi mukatha kudya, kaya kadzutsa, nkhomaliro, zokhwasula-khwasula ndi chakudya chamadzulo.
Onani maphikidwe a timadziti 7 ta Detox kuti muchepetse thupi komanso kuyeretsa thupi.
6. Mkaka wosalala ndi zotumphukira
Pofuna kupititsa patsogolo zakudya zopatsa thanzi ndikuchepetsa mafuta, mkaka wochepa, yogati wachilengedwe ndi tchizi zoyera monga ricotta ndi kanyumba ziyenera kusankhidwa, kapena mitundu yazogulitsidwayo iyenera kusankhidwa. Pofuna kutsekemera yogurt wachilengedwe pang'ono, mutha kuwonjezera supuni 1 ya uchi kapena kupanikizana kokonzedwa.
7. Mapuloteni magwero
Zakudya zofiira ziyenera kukhala zocheperako, pomwe sipakhala mafuta, ndipo zimangodyetsedwa kamodzi pa sabata, ndiye kuti pali malo odyera ndi mazira, nsomba ndi zosakaniza za tirigu zomwe zimapanganso mapuloteni, monga mpunga + nyemba, mpunga + mphodza kapena mpunga + nandolo.
8. Zakumwa
Chakumwa choyenera kwambiri kuthetsa ludzu lotsatira chakudya ndi madzi, ndipo mutha kusankha madzi onunkhira powonjezera mandimu, kapena magawo a ginger. Kuphatikiza apo, galasi limodzi la vinyo patsiku (180 ml) limaloledwa, makamaka atadya.
Zakudya Zakudya Zaku Mediterranean
Chotsatirachi ndi chitsanzo cha zakudya zamasiku atatu azakudya zaku Mediterranean:
| Tsiku 1 | Tsiku 2 | Tsiku 3 | |
| Chakudya cham'mawa | Galasi limodzi la mkaka wopanda mkaka + 1 mkate wokwanira wokhala ndi ricotta + chidutswa chimodzi cha papaya | nthochi ndi apulo smoothie wopangidwa ndi mkaka wosakira + supuni 2 za oats | Phala la oatmeal, lopangidwa ndi 200 ml ya mkaka wosakaniza + supuni 2 za oat flakes + supuni 1 yosaya ya ufa wa kakao |
| Zakudya zoziziritsa kukhosi m'mawa | 3 toast + batala + 2 mabokosi | Galasi limodzi la kabichi wobiriwira, mandimu ndi madzi a karoti + 3 Maria kapena ma cookie a starch | 1 yogurt wamba + supuni 1 chia |
| Chakudya chamadzulo | theka la salmoni wouma + 2 mbatata yophika yodzaza mafuta ndi broccoli | 1 yophika msuzi wa nkhuku ndi msuzi wa phwetekere + supuni 4 za mpunga wofiirira + supuni 2 za nyemba | Pasitala wa tuna ndi msuzi wa pesto, pogwiritsa ntchito pasitala yathunthu |
| Chakudya chamasana | 1 yogurt yosalala + supuni 1 ya flaxseed + 1 tapioca ndi tchizi wonyezimira + 1 nthochi | 1 yogurt wopanda + mkate wofiirira 1 wokhala ndi kanyumba tchizi + 6 strawberries | Galasi 1 ya beet, karoti, ginger, mandimu ndi madzi apulo + 1 mkate wonse wambewu ndi tchizi ta ricotta |
| Chakudya chamadzulo | 1 mwendo wophika wophika ndi makapu awiri a nandolo + saladi wa letesi ya curly, phwetekere ndi anyezi wofiira + peyala imodzi | 1 nyama yophika Turkey + coleslaw, kaloti grated ndi beets grated + 1 chidutswa cha chinanazi | 1 omelet yopangidwa ndi mazira awiri + saladi wabichi kabichi ndi anyezi, adyo ndi biringanya + 1 lalanje |
Menyuyi iyenera kupangidwa pogwiritsa ntchito masamba atsopano, ndikofunikira kukumbukira kuwonjezera supuni 1 yamafuta pa nkhomaliro ndi chakudya chamadzulo.
Zotchuka Masiku Ano
Pambuyo pa Chemo, Shannen Doherty Akufotokoza Momwe Amavinira Zowawa