Zakudya Zaku Mediterranean 101: Mapulani A Chakudya ndi Buku Loyambira

Zamkati

• Zowona
• Pewani Zakudya Zosapatsazi
• Zakudya Zodyera
• Zomwe Muyenera Kumwa
• Menyu Yoyeserera ya Mediterranean ya Mlungu 1
• Lolemba
• Lachiwiri
• Lachitatu
• Lachinayi
• Lachisanu
• Loweruka
• Lamlungu
• Zakudya Zakudya Zam'madzi Zaku Mediterranean
• Momwe Mungatsatire Zakudya Kumalo Odyera
• Mndandanda Wosavuta Wogulira Zakudya
• Mfundo Yofunika Kwambiri

Zakudya zaku Mediterranean zimachokera ku zakudya zachikhalidwe zomwe anthu amadya m'maiko monga Italy ndi Greece kubwerera ku 1960.

Ofufuzawo adazindikira kuti anthuwa anali athanzi mwapadera poyerekeza ndi aku America ndipo anali pachiwopsezo chochepa cha matenda ambiri amoyo wawo.

Kafukufuku wambiri tsopano awonetsa kuti zakudya za ku Mediterranean zitha kupangitsa kuti muchepetse thupi ndikuthandizira kupewa matenda amtima, sitiroko, matenda ashuga amtundu wa 2 komanso kufa msanga.

Palibe njira yoyenera kutsatira zakudya za ku Mediterranean, popeza pali mayiko ambiri ozungulira nyanja ya Mediterranean ndipo anthu akumadera osiyanasiyana mwina adya zakudya zosiyanasiyana.

Nkhaniyi ikufotokoza momwe zakudya zimakhalira zomwe zimafotokozedwa m'maphunziro omwe akuwonetsa kuti ndi njira yabwino yodyera.

Tengani zonsezi ngati chitsogozo chachikulu, osati cholembedwa pamiyala. Dongosolo lingasinthidwe malinga ndi zosowa zanu komanso zomwe mumakonda.

Zowona

• Idyani: Masamba, zipatso, mtedza, mbewu, nyemba, mbatata, mbewu zonse, buledi, zitsamba, zonunkhira, nsomba, nsomba ndi mafuta owonjezera a maolivi.
• Idyani moyenera: Nkhuku, mazira, tchizi ndi yogurt.
• Idyani kawirikawiri: Nyama yofiira.
• Osadya: Zakumwa zotsekemera, zotsekemera, zotsekemera, nyama yothira, njere zoyengedwa, mafuta oyengedwa ndi zakudya zina zopangidwa kwambiri.

Pewani Zakudya Zosapatsazi

Muyenera kupewa zakudya zopanda thanzi ndi zosakaniza:

• Shuga wowonjezera: Soda, maswiti, ayisikilimu, shuga wa patebulo ndi ena ambiri.
• Mbewu zoyengedwa: Mkate woyera, pasitala wopangidwa ndi tirigu woyengedwa, ndi zina zambiri.
• Mafuta a Trans: Amapezeka mu margarine ndi zakudya zosiyanasiyana zopangidwa.
• Mafuta oyeretsedwa: Mafuta a soya, mafuta a canola, mafuta amtundu ndi ena.
• Nyama yokonzedwa: Soseji yosinthidwa, agalu otentha, ndi zina zambiri.
• Zakudya zopangidwa kwambiri: Chilichonse chotchedwa "mafuta ochepa" kapena "zakudya" kapena chomwe chikuwoneka kuti chidapangidwa mufakitole.

Muyenera kuwerenga zolembera mosamala ngati mukufuna kupewa zosavulaza izi.

Zakudya Zodyera

Ndi zakudya ziti zomwe zili mu zakudya za ku Mediterranean zomwe zimatsutsana, makamaka chifukwa pali kusiyana pakati pa mayiko osiyanasiyana.

Zakudya zomwe zimafufuzidwa ndimaphunziro ambiri zimakhala ndi zakudya zabwino zamasamba komanso zakudya zazinyama zochepa.

Komabe, kudya nsomba ndi nsomba zimalimbikitsidwa osachepera kawiri pa sabata.

Moyo waku Mediterranean umaphatikizaponso kuchita masewera olimbitsa thupi, kudyera limodzi ndi anthu ena komanso kusangalala ndi moyo.

Muyenera kukhazikika pazakudya zaku Mediterranean zopanda thanzi:

• Zamasamba: Tomato, broccoli, kale, sipinachi, anyezi, kolifulawa, kaloti, ziphuphu za Brussels, nkhaka, ndi zina zotero.
• Zipatso: Maapulo, nthochi, malalanje, mapeyala, sitiroberi, mphesa, zipatso, nkhuyu, mavwende, mapichesi, ndi zina zotero.
• Mtedza ndi mbewu: Maamondi, mtedza, mtedza wa macadamia, mtedza, ma cashews, mbewu za mpendadzuwa, nthanga za dzungu, ndi zina zambiri.
• Nyemba: Nyemba, nandolo, mphodza, nyemba, mtedza, nandolo, etc.
• Zomera: Mbatata, mbatata, mpiru, zilazi, ndi zina zambiri.
• Mbewu zonse: Oats onse, mpunga wabulauni, rye, balere, chimanga, buckwheat, tirigu wathunthu, mkate wambewu zonse ndi pasitala.
• Nsomba ndi nsomba: Salmon, sardines, trout, tuna, mackerel, shrimp, oyster, ziphuphu, nkhanu, mamazelo, ndi zina.
• Nkhuku: Nkhuku, bakha, Turkey, ndi zina.
• Mazira: Nkhuku, zinziri ndi mazira a bakha.
• Mkaka: Tchizi, yogurt, yogurt wachi Greek, ndi zina zambiri.
• Zitsamba ndi zonunkhira: Garlic, basil, timbewu tonunkhira, rosemary, tchire, nutmeg, sinamoni, tsabola, ndi zina zambiri.
• Mafuta Abwino: Mafuta owonjezera a maolivi, maolivi, ma avocado ndi mafuta a avocado.

Zakudya zonse, zosakaniza chimodzi ndizo fungulo la thanzi labwino.

Zomwe Muyenera Kumwa

Madzi ayenera kukhala chakumwa chanu pakudya ku Mediterranean.

Zakudya izi zimaphatikizaponso vinyo wofiira - mozungulira galasi 1 patsiku.

Komabe, izi ndizosankha, ndipo vinyo ayenera kupewedwa ndi aliyense amene ali chidakwa kapena omwe ali ndi mavuto owongolera kumwa kwawo.

Khofi ndi tiyi ndizovomerezeka, koma muyenera kupewa zakumwa zotsekemera ndi timadziti ta zipatso, zomwe zili ndi shuga wambiri.

Menyu Yoyeserera ya Mediterranean ya Mlungu 1

Pansipa pali zitsanzo zamasabata sabata imodzi pazakudya zaku Mediterranean.

Khalani omasuka kusintha magawo ndi zosankha za chakudya kutengera zosowa zanu ndi zokonda zanu.

Lolemba

• Chakudya cham'mawa: Yogurt yachi Greek ndi strawberries ndi oats.
• Chakudya: Sangweji yambewu yonse ndi masamba.
• Chakudya: Saladi ya tuna, yovekedwa mafuta. Chipatso cha mchere.

Lachiwiri

• Chakudya cham'mawa: Oatmeal ndi zoumba.
• Chakudya: Saltover tuna saladi kuyambira usiku watha.
• Chakudya: Saladi ndi tomato, maolivi ndi feta tchizi.

Lachitatu

• Chakudya cham'mawa: Omelet ndi veggies, tomato ndi anyezi. Chipatso.
• Chakudya: Sangweji yambewu yonse, ndi tchizi ndi masamba atsopano.
• Chakudya: Lasagne yaku Mediterranean.

Lachinayi

• Chakudya cham'mawa: Yogurt ndi magawo osenda ndi mtedza.
• Chakudya: Leftover lasagne kuyambira usiku wapitawu.
• Chakudya: Anaphika nsomba, amatumizidwa ndi mpunga wabulauni ndi ndiwo zamasamba.

Lachisanu

• Chakudya cham'mawa: Mazira ndi ndiwo zamasamba, zokazinga mafuta.
• Chakudya: Yogurt yachi Greek ndi strawberries, oats ndi mtedza.
• Chakudya: Mwanawankhosa wokazinga, ndi saladi ndi mbatata zophika.

Loweruka

• Chakudya cham'mawa: Oatmeal ndi zoumba, mtedza ndi apulo.
• Chakudya: Sangweji yambewu yonse ndi masamba.
• Chakudya: Pizza waku Mediterranean wopangidwa ndi tirigu wathunthu, wokhala ndi tchizi, masamba ndi maolivi.

Lamlungu

• Chakudya cham'mawa: Omelet wokhala ndi veggies ndi maolivi.
• Chakudya: Pitsa wa Leftover usiku watha.
• Chakudya: Nkhuku yokazinga, ndi masamba ndi mbatata. Zipatso zamchere.

Nthawi zambiri sipafunikira kuwerengera zopatsa mphamvu kapena kutsatira macronutrients (mapuloteni, mafuta ndi carbs) pazakudya zaku Mediterranean.

Kuti mudziwe zambiri, onani mndandanda wa maphikidwe 21 athanzi aku Mediterranean.

Zakudya Zakudya Zam'madzi Zaku Mediterranean

Simufunikanso kudya zakudya zopitilira 3 patsiku.

Koma ngati muli ndi njala pakati pa chakudya, pali zakudya zambiri zopatsa thanzi:

• Mtedza wambiri.
• Chipatso.
• Kaloti kapena ana kaloti.
• Zipatso zina kapena mphesa.
• Zotsalira usiku watha.
• Yogurt yachi Greek.
• Magawo a Apple ndi batala ya amondi.

Momwe Mungatsatire Zakudya Kumalo Odyera

Ndizosavuta kupanga chakudya chambiri chodyera choyenera ku Mediterranean.

1. Sankhani nsomba kapena nsomba monga chakudya chanu chachikulu.
2. Afunseni kuti azidya mwachangu mafuta owonjezera a maolivi.
3. Ingodya mkate wokhazikika, ndi mafuta m'malo mwa batala.

Ngati mukufuna upangiri wambiri wokhudza momwe mungadyere wathanzi m'malesitilanti, onani nkhaniyi.

Mndandanda Wosavuta Wogulira Zakudya

Nthawi zonse ndibwino kugula kumsika kwa sitolo. Ndiko komwe nthawi zonse kumakhala zakudya zonse.

Nthawi zonse yesetsani kusankha njira yosakonzedwa bwino. Organic ndiyabwino kwambiri, pokhapokha ngati mungakwanitse kutero.

• Zamasamba: Kaloti, anyezi, broccoli, sipinachi, kale, adyo, ndi zina.
• Zipatso: Maapulo, nthochi, malalanje, mphesa, ndi zina zotero.
• Zipatso: Strawberries, blueberries, ndi zina.
• Nkhumba zowuma: Sankhani zosakaniza ndi masamba athanzi.
• Mbewu: Mkate wambewu yonse, pasitala wokolola zonse, ndi zina zambiri.
• Nyemba: Mphodza, nyemba, nyemba, ndi zina zambiri.
• Mtedza: Maamondi, walnuts, ma cashews, ndi zina zambiri.
• Mbewu: Mbeu za mpendadzuwa, mbewu za dzungu, ndi zina zambiri.
• Zokometsera: Mchere wamchere, tsabola, turmeric, sinamoni, ndi zina zambiri.
• Nsomba: Salimoni, sardini, mackerel, mumapezeka nsomba.
• Nkhanu ndi nkhono.
• Mbatata ndi mbatata.
• Tchizi.
• Yogurt yachi Greek.
• Nkhuku.
• Kudyetsa kapena omega-3 amachulukitsa mazira.
• Maolivi.
• Mafuta owonjezera a maolivi.

Ndibwino kuti muchotse mayesero onse osavomerezeka kunyumba kwanu, kuphatikiza ma soda, ayisikilimu, maswiti, mitanda, buledi woyera, ma crackers ndi zakudya zopangidwa.

Ngati muli ndi chakudya chopatsa thanzi m'nyumba mwanu, mungadye chakudya chopatsa thanzi.

Mfundo Yofunika Kwambiri

Ngakhale kulibe chakudya chimodzi chodziwika bwino ku Mediterranean, njira yodyera imeneyi imakhala ndi zakudya zambiri zopatsa thanzi komanso zakudya zochepa zanyama, zomwe zimayang'ana nsomba ndi nsomba.

Mutha kupeza zambiri padziko lapansi pazakudya zaku Mediterranean pa intaneti, ndipo mabuku ambiri akulu alembedwa za izi.

Yesani kuyendetsa "maphikidwe aku Mediterranean" ndipo mupeza maupangiri abwino azakudya zabwino.

Pamapeto pa tsikulo, zakudya za ku Mediterranean ndizabwino kwambiri ndikukhutiritsa. Simudzakhumudwitsidwa.