Isifundo esitsha: Ukutya kweMeditera kunciphisa uMngcipheko weSifo seNtliziyo, kunye ne-3 ye-Healthy Recipes

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Ngoku kukho izizathu ezingakumbi zokuzama ukutya kweMeditera. Uphononongo olutsha lwamaGrike lubonisa ukuba ukutya kweMeditera kunceda ukuphucula izinto ezininzi ezinobungozi ezinxulumene nesifo seswekile, ukutyeba kunye nesifo senhliziyo. Uphononongo olutsha, olupapashwe ngoMvulo yiJournal ye-American College of Cardiology, lufumanise ukuba ukutya kweMeditera kunokubonelela ngeziphumo eziluncedo ngokuchasene nezinto ezintlanu zesimo se-prediabetes esibizwa ngokuba sisifo se-metabolic syndrome - enyanisweni, ukutya kusebenza kakhulu kangangokuba kwakunjalo. enxulunyaniswa nokuncitshiswa kweepesenti ezingama-31 kumngcipheko wokuphuhlisa isifo.

Ukuba awukulandeli ukutya kweMeditera okwangoku, u-Amy Hendel, umqeqeshi wezempilo kunye nombhali we-4 Habits of Healthy Families, ucebisa oku kulandelayo ukuze uqalise:

Gcwalisa amandongomane aneeasidi ezinamafutha asempilweni. Isandla esincinci sinobungakanani obukhulu be-snack okanye uwafefe kwisaladi

•Yiya egreek kwaye uquke iyogurt etyebileyo enamafutha aphantsi okanye engenamafutha kwimenyu yakho yemihla ngemihla. Phosa amanye amajikijolo phezulu ukuze ufumane ukutya okulula kakhulu

• Yiya kuloba kwaye ukhethe iintlanzi ezinamafutha asezantsi e-mercury njenge salmon kunye nesardoni. Ukutshintsha ukutya kwenyama kunye nentlanzi kuya kunciphisa kakhulu ukutyeba kwentliziyo kumanqatha akho ekutyeni.

Unokuzama ezi ndlela zokupheka ezisempilweni zeMeditera ezivela kwiShape.com.

Isaladi yokutya kweMeditera enentliziyo kunye nenkukhu yeBhalsamic

Zama le saladi imnandi yeMeditera ukunika impilo yakho impilo encinci

Ikhonza: 4

Ixesha lokulungiselela: imizuzu engama-20 iyonke

Ixesha lokupheka: Imizuzu engama-20 iyonke

Fumana iresiphi

Isaladi yeembotyi eziMhlophe yeMeditera

Khusela intliziyo yakho ngesi sitya secala, esityebileyo kwi-omega-3 fatty acids

Ikhonza: 10

Ixesha lokulungiselela: imizuzu emi-5 lilonke

Ixesha lokupheka: imizuzu emi-5 yexesha lilonke

Fumana iresiphi

I-Herb Shrimp yeMeditera kunye noPenne

Esi sidlo sisitya esinye senzelwe ukugqibelela

Ikhonza: 6

Ixesha lokulungiselela: imizuzu eli-10

Ixesha lokupheka: imizuzu eyi-15

Fumana iresiphi

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