Ukutya kweMeditera 101: Isicwangciso sokutya kunye nesiKhokelo saBaqalayo

Umxholo

• Iziseko
• Kuphephe Oku kutya okungenampilo
• Ukutya ukuze utye
• Yintoni yokusela
• Imenyu yeSampula yeMeditera yeVeki enye
• uMvulo
• uLwesibini
• uLwesithathu
• uLwesine
• uLwesihlanu
• uMgqibelo
• iCawe
• Ukutya okuseMedithera okusempilweni
• Ulandela njani ukutya kwindawo yokutyela
• Uluhlu olulula lokuThenga ukutya
• Umgca osezantsi

Ukutya kweMeditera kusekwe kukutya kwesintu abantu ababekutya kumazwe afana ne-Italiya ne-Greece emva phaya ngo-1960.

Abaphandi baqaphele ukuba aba bantu babesempilweni ngokukodwa xa kuthelekiswa nabantu baseMelika kwaye babenomngcipheko ophantsi wezifo ezininzi zokuphila.

Izifundo ezininzi ngoku zibonisile ukuba ukutya kweMeditera kunokubangela ukunciphisa umzimba kunye nokunceda ukuthintela ukuhlaselwa yintliziyo, ukubetha, uhlobo lweswekile 2 kunye nokufa ngaphambi kwexesha.

Akukho ndlela ilungileyo yokulandela ukutya kweMeditera, njengoko kukho amazwe amaninzi ajikeleze ulwandle lweMeditera kwaye abantu kwiindawo ezahlukeneyo banokuthi batye ukutya okwahlukileyo.

Eli nqaku lichaza ipateni yokutya emiselweyo kwizifundo ezibonisa ukuba yindlela efanelekileyo yokutya.

Qwalasela konke oku njengesikhokelo ngokubanzi, hayi into ebhalwe ngamatye. Isicwangciso sinokuhlengahlengiswa kwiimfuno zakho kunye nezinto ozikhethayo.

Iziseko

• Yitya: Imifuno, iziqhamo, amandongomane, iimbewu, iimbotyi, iitapile, ukutya okuziinkozo, isonka, imifuno, iziqholo, intlanzi, ukutya kwaselwandle kunye neoyile ye-oliva eyintombi.
• Yitya ngokumodareyitha: Iinkukhu, amaqanda, itshizi kunye neyogathi.
• Yitya kuphela kunqabile: Inyama ebomvu.
• Musa ukutya: Iziselo ezineswekile, iswekile, inyama eyenziweyo, iinkozo ezicoliweyo, iioyile ezicoliweyo kunye nokunye ukutya okucwangcisiweyo.

Kuphephe Oku kutya okungenampilo

Kuya kufuneka ukuthintele oku kutya kungenampilo kunye nezithako:

• Iswekile eyongeziweyo: Isoda, iilekese, iayisi khrimu, iswekile yetafile kunye nezinye ezininzi.
• Iinkozo ezicociweyo: Isonka esimhlophe, ipasta eyenziwe ngengqolowa esulungekisiweyo, njl.
• Amafutha eTrans: Ifunyenwe kwimargarine kunye nokutya okucwangcisiweyo.
• Ioyile ecocekileyo: Ioyile yeembotyi zesoya, ioyile ye-canola, i-oyile yekotoni kunye nabanye.
• Inyama egqityiweyo: Iisoseji ezicwangcisiweyo, izinja ezishushu, njl.
• Ukutya okuphekwe kakhulu: Nantoni na ebhalwe "ngamafutha asezantsi" okanye "ukutya" okanye okujongeka ngathi kwenziwe kumzi-mveliso.

Kuya kufuneka ufunde iilebheli zokutya ngononophelo ukuba ufuna ukunqanda ezi zinto zingenampilo.

Ukutya ukuze utye

Ngokuchanekileyo okokutya kokokutya kweMeditera kuyimpikiswano, ngokuyinxenye kuba kukho umahluko phakathi kwamazwe ahlukeneyo.

Ukutya okuvavanywe luninzi lwezifundo kuphezulu kukutya kwezityalo okusempilweni kwaye kusezantsi ekutyeni kwezilwanyana.

Nangona kunjalo, ukutya iintlanzi kunye nokutya kwaselwandle kuyacetyiswa ubuncinci kabini ngeveki.

Indlela yokuphila yaseMeditera ikwabandakanya ukwenza umthambo rhoqo, ukwabelana nabanye ngokutya kunye nokonwabela ubomi.

Kuya kufuneka useke ukutya kwakho kwezi zinto zisempilweni, ezingasetyenziswanga ekutyeni kweMeditera:

• Imifuno: Utamatisi, i-broccoli, i-kale, isipinashi, itswele, icauliflower, iminqathe, ihlumelo laseBrussels, ukhukhamba, njl.
• Iziqhamo: Ii-apile, iibhanana, iiorenji, amapere, amaqunube, iidiliya, imihla, amakhiwane, iivatala, iipesika, njl.
• Amantongomane nembewu: Ii-almonds, ii-walnuts, ii-macadamia, ii-hazelnuts, ii-cashews, imbewu yejongilanga, imbewu yamathanga, njl.
• Iimbotyi: Iimbotyi, ii-ertyisi, iilentile, i-pulses, i-peanuts, i-chickpeas, njl.
• Ukutyhubela: Iitapile, iitapile, iitheniphu, ii-yam, njl.
• Amazimba: I-oats iyonke, irayisi emdaka, irye, irhasi, umbona, i-buckwheat, ingqolowa iphelele, isonka sengqolowa kunye nepasta.
• Intlanzi kunye nokutya kwaselwandle: Isalmon, isardadi, itrout, ityhuna, i-mackerel, i-shrimp, i-oysters, i-clams, i-crab, i-mussels, njl.
• Iinkukhu: Inkukhu, idada, ikalikuni, njl.
• Amaqanda: Inkukhu, izagwityi kunye namaqanda edada.
• Ubisi: Isitshizi, iyogathi, iyogathi yamaGrike, njl.
• Iitrob kunye neziqholo: Iigalikhi, i-basil, i-mint, i-rosemary, isilumko, i-nutmeg, isinamon, ipepile, njl.
• Amafutha asempilweni: I-oyile ye-olive eyintombi eyongezelelweyo, iiolive, iiavokhado kunye neoyile yeavokhado.

Ukutya okupheleleyo, okuyinxalenye enye yeyona nto iphambili kwimpilo entle.

Yintoni yokusela

Amanzi kufuneka abe sisiselo sakho sokutya kwiMeditera.

Le ndlela yokutya ikwabandakanya isixa esilinganiselweyo sewayini ebomvu-ejikeleze iglasi enye ngosuku.

Nangona kunjalo, oku kukhethwa ngokupheleleyo, kwaye iwayini kufuneka ithintelwe nabani na onxilisayo okanye iingxaki zokulawula ukusetyenziswa kwazo.

Ikofu kunye neti nazo zamkelekile ngokupheleleyo, kodwa kuya kufuneka uziphephe iziselo ezineswekile kunye neencindi zeziqhamo, ezineswekile eninzi kakhulu.

Imenyu yeSampula yeMeditera yeVeki enye

Apha ngezantsi kukho imenyu yesampulu yeveki enye kwisidlo seMeditera.

Zive ukhululekile ukulungelelanisa iinxalenye kunye nokukhetha ukutya ngokuxhomekeke kwiimfuno zakho kunye nezinto ozikhethayo.

uMvulo

• Isidlo sakusasa: Iyogathi yamaGrike ngamaqunube kunye nehabile.
• Isidlo sasemini: Isandwich yengqolowa epheleleyo kunye nemifuno.
• Isidlo sangokuhlwa: Isaladi ye tuna, enxibe ioyile ye-olive. Iqhekeza leziqhamo zedizethi.

uLwesibini

• Isidlo sakusasa: I-Oatmeal ngeerayisi.
• Isidlo sasemini: Isaladi yetyhuna yentsimbi ukusukela phezolo.
• Isidlo sangokuhlwa: Isaladi kunye neetumato, ii-olive kunye ne-feta cheese.

uLwesithathu

• Isidlo sakusasa: I-omelet eneemifuno, iitamatati kunye no-anyanisi. Isiqwenga sesiqhamo.
• Isidlo sasemini: Isandwich epheleleyo, kunye netshizi kunye nemifuno emitsha.
• Isidlo sangokuhlwa: I-lasagne yaseMeditera.

uLwesine

• Isidlo sakusasa: I-yogurt eneziqhamo ezisikiweyo kunye namandongomane.
• Isidlo sasemini: Leftover lasagne ukusukela phezolo.
• Isidlo sangokuhlwa: I-salmon ebilisiweyo, inikwe irayisi emdaka kunye nemifuno.

uLwesihlanu

• Isidlo sakusasa: Amaqanda kunye nemifuno, i-fried kwioli yeoli.
• Isidlo sasemini: Iyogathi yamaGrike enamaqunube, oats kunye namandongomane.
• Isidlo sangokuhlwa: Imvana eyosiweyo, kunye nesaladi kunye neetapile ezibhakiweyo.

uMgqibelo

• Isidlo sakusasa: I-Oatmeal kunye neerasentyisi, amandongomane kunye neapile.
• Isidlo sasemini: Isandwich yengqolowa epheleleyo kunye nemifuno.
• Isidlo sangokuhlwa: I-pizza yaseMeditera eyenziwe ngengqolowa epheleleyo, ifakwe itshizi, imifuno kunye neminquma.

iCawe

• Isidlo sakusasa: I-omelet enemifuno kunye neminquma.
• Isidlo sasemini: I-pizza eseleyo kwi-pizza phezolo.
• Isidlo sangokuhlwa: Inkukhu eyosiweyo, kunye nemifuno kunye neetapile. Iziqhamo ze dessert.

Ngokuqhelekileyo akukho mfuneko yokubala iikhalori okanye ukulandelela ii-macronutrients (iproteni, amanqatha kunye neecarbs) kukutya kweMeditera.

Ukufumana ezinye izimvo, jonga olu luhlu lweendlela zokupheka ezisempilweni zaseMedithera ezingama-21.

Ukutya okuseMedithera okusempilweni

Awudingi ukutya ngaphezulu kokutya okungu-3 ngosuku.

Kodwa ukuba ulambile phakathi kokutya, zininzi iindlela zokutya okuneempilo:

• Zimbalwa zamandongomane.
• Isiqwenga sesiqhamo.
• Iminqathe okanye iminqathe yabantwana.
• Amanye amajikijolo okanye iidiliya.
• Indawo eseleyo kubusuku obungaphambili.
• Iyogathi yamaGrike.
• Izilayi zeapile kunye nebhotolo yeamangile.

Ulandela njani ukutya kwindawo yokutyela

Kulula kakhulu ukwenza ukutya okuninzi kokutyela kulungele ukutya kweMeditera.

1. Khetha iintlanzi okanye ukutya kwaselwandle njengesitya sakho esiphambili.
2. Bacele ukuba baqhotse ukutya kwakho kwioyile eyongezelelweyo yeoyile.
3. Yitya isonka esineenkozo ezipheleleyo, kunye neoyile yomnquma endaweni yebhotolo.

Ukuba ufuna ingcebiso ngokubanzi malunga nokuba ungatya njani okusempilweni kwiivenkile zokutyela, jonga eli nqaku.

Uluhlu olulula lokuThenga ukutya

Kuhlala kungumbono olungileyo ukuthenga kwi-perimeter yevenkile. Oko kuhlala kukho ukutya okupheleleyo.

Soloko uzama ukukhetha ukhetho olungasetyenziswanga. Izinto eziphilayo zilungile, kodwa kuphela ukuba unako ukufikelela ngokulula.

• Imifuno: Iminqathe, amatswele, i-broccoli, isipinatshi, i-kale, igalikhi, njl.
• Iziqhamo: Iiapile, iibhanana, iiorenji, iidiliya, njl.
• Amaqunube: Ierberberries, iiblueberries, njl.
• Imifuno efriziweyo: Khetha imixube nemifuno esempilweni.
• Iinkozo: Isonka sokutya okuziinkozo, ipasta yengqolowa, njl.
• Iimbotyi: Iilentil, iipulse, iimbotyi, njl.
• Amantongomane: Ii-almonds, ii-walnuts, ii-cashews, njl.
• Imbewu: Imbewu kajongilanga, imbewu yethanga, njl.
• Iziqulatho: Ityuwa yaselwandle, ipepile, iturmeric, isinamon, njl.
• Intlanzi: Isalmon, isardadi, imackerel, itrout.
• Shrimp kunye neentlanzi.
• Iitapile kunye neebhatata.
• Isitshizi.
• Iyogathi yamaGrike.
• Inkukhu.
• Ukutyisa okanye omega-3 amaqanda atyebileyo.
• Yeminquma.
• Ioyile yomnquma eyongezelelweyo.

Kungcono ukucima zonke izilingo ezingenampilo ekhayeni lakho, kubandakanya iisoda, i-ayisikrimu, iilekese, iikeyiki, isonka esimhlophe, abacoci kunye nokutya okucutshungulwayo.

Ukuba unokutya okusempilweni kuphela ekhayeni lakho, uya kutya ukutya okusempilweni.

Umgca osezantsi

Nangona kungekho ndlela ichaziweyo yokutya kweMeditera, le ndlela yokutya icebile kukutya kwezityalo okusempilweni kwaye iphantsi ekutyeni kwezilwanyana, kugxilwe kwiintlanzi nakwintlanzi yaselwandle.

Unokufumana umhlaba wonke wolwazi malunga nokutya kweMeditera kwi-intanethi, kwaye uninzi lweencwadi ezinkulu zibhaliwe ngayo.

Zama ukuhamba "iiresiphi zaseMedithera" kwaye uya kufumana itoni yeengcebiso ezinkulu zokutya okumnandi.

Ekupheleni kosuku, ukutya kweMeditera kunempilo emangalisayo kwaye kuyanelisa. Awuyi kudana.