Ukutya okuMbindi Mpuma kunokuba kukutya okutsha kweMeditera

Umxholo

• Hummus okanye uBaba Ghanoush
• Tabbouleh okanye Fattoush
• Tahini
• Iziqhamo zeDessert
• Uphengululo lwe

Ukutya okuqhelekileyo kweMeditera kukutya kweenkwenkwezi zonke, ezinxulunyaniswa nomngcipheko oncitshisiweyo wesifo sentliziyo, ukudumba okungapheliyo, isifo semetabolism, ukutyeba kakhulu, i-atherosclerosis, isifo seswekile, kunye nomhlaza. (Psst...Ngaba ukhe wazama le Saladi ye-Creamy Mediterranean Kale?)

Ngelixa umba kwi-salmon egcadiweyo kwaye udibanisa i-walnuts kunye neveggies, usenokuba uphulukene nomzala osondeleyo wokutya kweMeditera, ukutya kwase-Middle East. Njengokunambitheka nokukulungeleyo, ukutya okuMbindi Mpuma kusisihlobo esisondeleyo kokubini kwiJografi kunye nokutya. Ukutya kwaseMpuma Mpuma kuhlala kucingwa ukuba kuvela kumazwe afana neLebhanon, Israel, Turkey kunye ne-Egypt. Ukutya kweMeditera kudla ngokunxulunyaniswa neItali, iGrisi kunye neSpain.

Impumelelo yendlela yokutya yaseMeditera ixhomekeke ekugxininiseni ukutya okuziinkozo, amafutha anempilo afana neoli yeoli yomnquma kunye nentlanzi, iimbotyi, amandongomane, kunye neziqhamo kunye nemifuno esandul’ ukufunyanwa. Ngokudibeneyo, i-combo ivelisa amanqanaba aphezulu e-fiber, i-omega-3 fatty acids, kunye neentlobo ezininzi zeevithamini kunye neemaminerali. Ukutya kwaseMpuma Mpuma kwabelana ngezinto ezininzi ezifanayo, kugxila kukutya okusekwe kwizityalo kangangoko kunokwenzeka, kusetyenziswa ukuthululwa okunzima kwe-EVOO phantse kuyo yonke indawo, kunye neembotyi kunye nemifuno kumalungiselelo amaninzi, kubandakanya neediphu ezithile. Isiphumo? Ukutya okuxineneyo okukhuthaza impilo kunye nokuphila ixesha elide. Enye ibhonasi: Ukutya kwaseMpuma Mpuma kuhlala kuza nolawulo lwendawo eyakhelweyo njengoko izitya ezininzi zinikwa ingqokelela yamacwecwe amancinci abizwa ngokuba yi-mezze, efanayo neetapas zesitayile saseSpain. Le ndlela yokubonisa ayikukhuthazi nje ukuba uhlale kwaye uzame izitya ezitsha, kodwa iipleyiti ezincinci zinokukunceda unciphise umzimba. Ukutya kweYunivesithi yaseCornell kunye neLebhu yeBrand ifumanise ukuba iipleyiti ezincinci zikwenza ucinge ukuba utya ukutya okuninzi kunokuba unjalo, nto leyo enokunciphisa ukutya kwakho kukonke kunye neekhalori.

Apha, ezinye izitya zokutyikitya ukuze uqalise.

Hummus okanye uBaba Ghanoush

Ukutya kwaseMpuma Mpuma kudume ngokuntywila, kugqityiwe ukwenza i-dunking pita (ingqolowa iphelele, ewe) okanye imifuno eluhlaza. I-U.N. yabhengeza u-2016 njengoNyaka weZizwe ngeZizwe wePulses, iphawula izibonelelo zempilo ezihlawuliswa kakhulu kunye nokufikeleleka njengezizathu zokuthanda ukuthanda ii-chickert, iilentile, kunye nezinye iimbotyi. I-Hummus, i-combo elula yeechickpeas, ioyile yomnquma, kunye nembewu yesesame yomhlaba, igcwele iprotein esekwe kwisityalo, i-monounsaturated fats, kunye nefiber yokutya. Iindawo ezinesondlo ngobuqhetseba baba ghanoush zibeka ngasemva nje kwehummus, enkosi ngobuqhetseba bayo obungenangqondo obuvela kuyo nantoni na ngaphandle kwezityalo zeqanda, itaiini kunye neoyile yomnquma.

Tabbouleh okanye Fattoush

Ezi zitya zimbini ziyi-Middle Eastern spins kwi-saladi ye-Greek (iMeditera). I-Tabbouleh i-parsley eqoshiwe, iitumato ezityebileyo ze-antioxidant, kunye ne-bulgur epheleleyo. (Unokongeza i-bulgar kwenye yezi Saladi eziSekwe Grain ezonelisayo.) UFattoush wongeza ipita yokuthambisa yokugungxula kodwa unezinto ezinkulu zemifuno efana neeradishi, ukhukhamba kunye neetumato ukufumana eyona bang isondlo sakho inyamakazi.

Tahini

Abaphandi base-Iran bafumanisa ukuba abantu abafake i-tahini (imbewu yesesame yomhlaba) kwisidlo sakusasa sabo iiveki ezintandathu bafumana ukwehla kwe-cholesterol, i-triglycerides kunye noxinzelelo lwegazi. I-Tahini sele ibandakanyiwe kwiindlela ezininzi zokupheka zoMbindi Mpuma, kodwa ukonyusa amandla, zama ezi ndlela zilishumi zokusebenzisa iTahini engeyoHummus. Ngokucophelela ekukhonzeni ubungakanani, nangona kunjalo; I-tahini intle kakhulu ngekhalori, kwaye kunokuba yindlela elula kakhulu yokwenza le nto imnandi.

Iziqhamo zeDessert

Ukutya okuqhelekileyo kuMbindi Mpuma kuya kugqitywa ngeentsuku ezigqunywe ngetshokholethi emnyama okanye iiapilkosi ezomisiweyo. Imihla ibonelela ngomthamo omkhulu wefayibha kwaye kucingelwa ukuba inqanda izifo ezinganyangekiyo. Ngokufanayo, ukukhetha iiapilkosi njengonyango lwakho lwasemva kwesidlo sangokuhlwa kuya kulanelisa izinyo lakho elimnandi ngebhonasi kavithamini A, potasium kunye nefayibha.

Uphengululo lwe