Ukutya kweMeditera: yintoni, izibonelelo kunye nendlela yokwenza

Umxholo

• Izibonelelo zokutya kweMeditera
• Imithetho ye-8 yokwenza ukutya kweMeditera
• 1. Kuphephe iimveliso zoshishino
• 2. Yitya iintlanzi neentlanzi zaselwandle
• 3. Ioyile yomnquma kunye namafutha alungileyo
• 4. Ukutya okupheleleyo
• 5. Iziqhamo nemifuno
• 6. Ubisi olunamanzi kunye nezinto ezivela kuzo
• 7. Imithombo yeeproteni
• 8. Iziselo
• Imenyu yokutya kweMeditera

Ukutya kweMeditera, okwabizwa ngokuba kukutya kweMeditera, kusekwe ekusetyenzisweni kokutya okutsha kunye kwendalo okunje ngeoyile yomnquma, iziqhamo, imifuno, ukutya okuziinkozo, ubisi kunye netshizi, kwaye kufanelekile ukuthintela iimveliso ezinamashishini afana nesoseji, ukutya okubandayo kunye iikeyiki eziyimpuphu.

Le ndlela yokutya iluhlobo lokutya olunceda ukutshintsha indlela ophila ngayo, kwaye ayisoloko ifuna ukuba neekhalori ezisezantsi ukukunceda ukunciphisa umzimba, njengoko ngokwendalo kuphucula imetabolism kwaye kuthanda ulawulo lobunzima.

Izibonelelo zokutya kweMeditera

Ukutya kweMeditera asikokutya nje kokunciphisa umzimba, yindlela yokuphila, eqhelekileyo ikho kumazwe ajikeleze uLwandle lweMeditera. Izibonelelo zalo eziphambili zezempilo zezi:

• Umngcipheko omncinci wokukhula kwesifo sentliziyo, umhlaza, isifo seswekile kunye nezifo ezonyukayo;
• Ukhusela umzimba kwi-atherosclerosis kunye thrombosis;
• Inezondlo ezingaphezulu ngaphezu kokutya okucutshungulwayo, ukubonelela ngezondlo emzimbeni;
• Inceda ukwahluka ukutya ngakumbi, ukulungela inkalakahla yabantwana, isenza kube lula kubo ukuba batye imifuno, imifuno kunye nesaladi.

Ukulandela ngokwenyani indlela yokuphila yokutya kweMeditera, kuya kufuneka utye ukutya kwemihla ngemihla kwemvelaphi yemifuno, entsha, encinci eyenziwe, yonyaka neyasekhaya, ukhetha ukuthenga kwiimarike ezincinci kunye nakwiivenkile zeziqhamo kunye nemifuno, kuneevenkile ezinkulu.

Jonga izibonelelo zokutya kweMeditera kule vidiyo ilandelayo:

Imithetho ye-8 yokwenza ukutya kweMeditera

Ukwenza ukutya kweMeditera, kufuneka utshintshe indlela otya ngayo ngolu hlobo lulandelayo:

1. Kuphephe iimveliso zoshishino

Ukutya kufuneka kwenziwe ikakhulu yimveliso yendalo, ikakhulu yemvelaphi yemifuno, enje ngeoyile ye-olive, irayisi emdaka, isoya, amaqanda nobisi. Ukongeza, kuya kufuneka utshintshe ukutya okuthengileyo sele kulungiselelwe, ezinje ngeicookies kunye neekeyiki, ukhetha iinguqulelo ezenziwe ekhaya.

Ukususa iimveliso ezinamashishini kuya kunceda ukunciphisa imveliso yeetyhefu emzimbeni, ukunciphisa ukudumba kunye nokulwa nokugcinwa kolwelo, ukunceda ngokwendalo ukukhupha.

2. Yitya iintlanzi neentlanzi zaselwandle

Iintlanzi okanye ukutya kwaselwandle kufuneka kutyiwe okungenani kathathu ngeveki, kuba ziyimithombo elungileyo yeprotheni kunye namafutha, anje nge-omega-3, esebenza njenge-anti-inflammatory, inceda ekudambiseni iintlungu ezidibeneyo, ukuphucula ukujikeleza kwegazi kunye nokuthintela isifo sentliziyo . Bona zonke izibonelelo ze-omega-3.

3. Ioyile yomnquma kunye namafutha alungileyo

Ioyile yomnquma kunye neoyile yemifuno enjenge-canola kunye neoyile yeflakisi zityebile kumafutha alungileyo entliziyo, anceda ukulawula i-cholesterol kunye nokuthintela isifo sentliziyo.

Ukufumana izibonelelo, kuya kufuneka ukongeze ioyile kumalungiselelo asele elungiselelwe, udle ubuninzi beetispuni ezimbini ngosuku. I-oyile ye-Olive nayo kufuneka isetyenziselwe ukupheka, ukusarha kunye nokosa inyama okanye intlanzi. Ioyile kajongilanga kunqabile ukuba isetyenziswe. Jonga iingcebiso zokukhetha ioyile yomnquma efanelekileyo kwivenkile.

4. Ukutya okupheleleyo

Ukutya kweMeditera kutyebile kukutya okupheleleyo okufana nerayisi, umgubo, i-oats kunye ne-pasta epheleleyo, ezityebileyo kwi-fiber, iivithamini kunye neeminerals ezenza ngcono ukusebenza komzimba, ukulwa ukuqunjelwa kunye nokunciphisa ukufunxwa kweswekile kunye namafutha emathunjini.

Ukongeza kwiinkozo, ukutya kufuneka kwakhona kutyebe kwimifuno yeeprotheyini ezinje ngeembotyi, iisoyi, iichickpeas, iimbewu zethanga kunye neflakisi ezikunceda ukomeleza izihlunu kunye nokuphucula imetabolism.

5. Iziqhamo nemifuno

Ukonyusa ukusetyenziswa kweziqhamo kunye nemifuno yindawo ebalulekileyo yokutya, njengoko ziya kubonelela ngemicu, iivithamini kunye neeminerals kwimetabolism, kwaye zizise imvakalelo yokuhlutha, ukunceda ukunciphisa umzimba. Kuyacetyiswa ukuba utye iziqhamo ezi-3 ezahlukeneyo ngosuku, umkhwa olungileyo kukutya iziqhamo ezi-1 emva kwesidlo ngasinye, nokuba sisidlo sakusasa, isidlo sasemini, amashwamshwam kunye nesidlo sangokuhlwa.

Jonga iiresiphi zeeJusi ze-7 zeDetox ukunciphisa umzimba kwaye ucoce umzimba.

6. Ubisi olunamanzi kunye nezinto ezivela kuzo

Ukuphucula isondlo kunye nokunciphisa ukusetyenziswa kwamafutha, ubisi olunamafutha, i-yoghurt yendalo kunye neeshizi ezimhlophe ezifana ne-ricotta kunye necottage kufuneka kukhethwe, okanye iinguqulelo ezilula zeemveliso kufuneka zikhethwe. Ukwenza i-yoghurt yendalo ibe mnandi kancinci, ungongeza ithisipuni yobusi okanye ijam eyenziwe ekhaya.

7. Imithombo yeeproteni

Iinyama ezibomvu kufuneka zibe kukucheba okucekethekileyo, apho kungabikho nxalenye yamanqatha, kwaye kuthintelwe ukusetyenziswa nje kwe-1 ngeveki, ke kukho indawo yokutya enamaqanda, iintlanzi kunye nemixube yeenkozo eziyimithombo elungileyo yeprotheni, njengerayisi + iimbotyi, irayisi + iilentile okanye irayisi + iipere.

8. Iziselo

Esona siselo sikulungeleyo ukuphelisa ukunxanelwa ukutya kunye namanzi, kwaye unokukhetha amanzi anencasa ngokudibanisa ilamuni, okanye izilayi zejinja. Ukongeza, i-1 iglasi yewayini ngemini (i-180 ml) iyavunyelwa, ngakumbi emva kwesidlo sangokuhlwa.

Imenyu yokutya kweMeditera

Lo ulandelayo ngumzekelo we-3-day menyu yokutya kweMeditera:

Olu luhlu kufuneka lwenziwe kusetyenziswa imifuno esandula ukwenziwa, kubalulekile ukuba ukhumbule ukongeza itispuni yeoyile yomnquma kwisidlo sasemini nakwisidlo sangokuhlwa.