Zakudya Zaku Middle Easten Zitha Kukhala Zakudya Zatsopano Zaku Mediterranean

Zamkati

• Hummus kapena Baba Ghanoush
• Tabbouleh kapena Fattoush
• Tahini
• Zipatso za Dessert
• Onaninso za

Zakudya zapamwamba za ku Mediterranean ndizopatsa thanzi, zolumikizidwa ndi chiwopsezo chochepa cha matenda amtima, kutupa kosatha, metabolic syndrome, kunenepa kwambiri, atherosulinosis, shuga, komanso khansa zina. (Psst...Kodi mwayesako Creamy Mediterranean Kale Salad?)

Mukamakumba salmoni wokazinga ndikumadya walnuts ndi veggies, mwina mwaphonya msuweni wapamtima waku Mediterranean, chakudya cha ku Middle East. Zokometsera komanso zabwino kwa inu, zakudya zaku Middle East ndi wachibale wapamtima mu geography komanso kadyedwe. Zakudya zaku Middle East nthawi zambiri zimaganiziridwa kuti zimachokera kumayiko monga Lebanon, Israel, Turkey, ndi Egypt. Kudya ku Mediterranean nthawi zambiri kumalumikizidwa ndi Italy, Greece, ndi Spain.

Kupambana kwa njira yodyera ku Mediterranean kumatengera kutsindika kwa mbewu zonse, mafuta athanzi monga mafuta a azitona ndi nsomba, nyemba, mtedza, zipatso ndi ndiwo zamasamba zomwe zangotuluka kumene. Pamodzi, combo imatulutsa michere yambiri, omega-3 fatty acids, ndi mavitamini ndi michere yambiri. Zakudya zaku Middle East zimagawana zofananira izi, zimayang'ana kwambiri pazakudya zopangidwa ndi mbewu momwe zingathere, kugwiritsa ntchito zotsitsa zolemetsa za EVOO pafupifupi kulikonse, ndikumazembera nyemba ndi nyama zamasamba m'makonzedwe ambiri, kuphatikiza ma dips odziwika. Chotsatira? Zakudya zopatsa thanzi zomwe zimalimbikitsa thanzi komanso moyo wautali. Bonasi ina: Zakudya za ku Middle East nthawi zambiri zimabwera ndimayendedwe am'magawo momwe mbale zambiri zimagwiritsidwira ntchito ngati mbale zazing'ono zotchedwa mezze, zofananira ndi matepi aku Spain. Sikuti mawonekedwe amtunduwu amakulimbikitsani kuti muchepetse ndikuyesa mbale zatsopano, koma mbale zing'onozing'ono zingakuthandizeni kuti muchepetse thupi. Chakudya & Brand Lab ya University of Cornell idapeza kuti mbale zing'onozing'ono zimakupangitsani kuganiza kuti mukudya chakudya chochuluka kuposa momwe muliri, zomwe zingachepetse chakudya chanu komanso zopatsa mphamvu.

Pano, mbale zosainira kuti muyambe.

Hummus kapena Baba Ghanoush

Zakudya zaku Middle East ndizotchuka chifukwa cha ma dips ake, abwino kwa dunking pita (tirigu wathunthu, kapena nyama zosaphika. Bungwe la U.N. lidalengeza kuti chaka cha 2016 ndi Chaka Chapadziko Lonse cha Pulses, ndikuzindikira phindu la thanzi labwino kwambiri komanso kukwanitsa kugula monga zifukwa zokondera nkhuku, mphodza, ndi nyemba zina. Hummus, kasakanizidwe kakang'ono ka nsawawa, mafuta a azitona, ndi nthangala za sesame, ndizodzaza ndi mapuloteni azomera, mafuta a monounsaturated, ndi michere yazakudya. Baba ghanoush wopatsa thanzi amakhala kuseri kwa hummus, chifukwa cha kununkhira kwake koyipa komwe kumachokera ku china chilichonse kupatula biringanya, tahini, ndi mafuta a azitona.

Tabbouleh kapena Fattoush

Zakudya ziwirizi ndi Middle East spins pa saladi ya Greek (Mediterranean). Tabbouleh kwenikweni imadulidwa parsley, tomato wolemera antioxidant, ndi bulgur yambewu yonse. (Mungathenso kuwonjezera bulgar ku imodzi mwa Masaladi Opangidwa ndi Mbewu Amene Amakhutitsa.) Fattoush amawonjezera pita wokazinga pang'ono kuti awoneke bwino komanso amakhala ndi masamba akuluakulu monga radishes, nkhaka, ndi tomato kuti mupeze zakudya zanu zopatsa thanzi. tonde.

Tahini

Ofufuza aku Iran adapeza kuti anthu omwe amaphatikiza tahini (aka nthangala za sesame) pachakudya chawo cham'mawa kwa milungu isanu ndi umodzi amachepetsa cholesterol, triglycerides, ndi kuthamanga kwa magazi. Tahini idaphatikizidwa kale m'maphikidwe ambiri aku Middle East, koma kuti muwonjezere, yesani Njira 10 Zopangira Kugwiritsa Ntchito Tahini Omwe Si Hummus. Kusamala pakukula, komabe; tahini ndi yowopsa kwambiri, ndipo zitha kukhala zophweka kwambiri kuti izi zitheke.

Zipatso za Dessert

Zakudya za Classic Middle East zidzatha ndi chokoleti chakuda chophimbidwa masiku kapena ma apricot owuma. Madeti amapereka mlingo wochuluka wa fiber ndipo amaganiziridwa kuti ateteze matenda aakulu. Momwemonso, kutola maapurikoti ngati chakudya chanu chamadzulo mukakhutitsa dzino lanu lokoma ndi bonasi ya vitamini A, potaziyamu, ndi fiber.

Onaninso za