Ukutya kweMedithera ngumzekelo wokutya okunempilo kunye nesondlo esifanelekileyo, kodwa izazinzulu zithetha ukuba inkqubo yokutya okunjalo ayifanelekanga kubantu abahlala kumazwe asekumantla anesimo sezulu ebanda. Yingakho abantu baseNordic bavelisa ukutya okhethekileyo okuNordic ubuhle kunye nempilo. Uthini umahluko phakathi kokutya okudumileyo kweMedithera kwaye ngaba ngokwenene kunokuba luncedo njengendlela yokutya yaseMedithera?
Ukutya kweSutnodic
Ukutya kweNordic kwakusekelwe kwimveliso emithathu yokutya yasemntla, ikakhulukazi iScandinavians. Ezi ziquka iintlobo ezahlukahlukeneyo zezityalo eziqingqiweyo (iinqotyi, iibhotile, iifatates, i-turnips), iintlanzi zaselwandle, ama-berries, iziqhamo zonyaka, imifuno kunye ne-yereji (i-rye, i-oats kunye nebhali). ngeveki, kungekho rhoqo, kulungele ukukhetha izinto zokuloba. Abantu abaye bahlakulela ukutya, baxhamle ngokuthe ngqo kwimveliso engeyiyo yokutya njengama-pie kunye nesonka esenziwe ngokwenza umgubo omnyama kunye nemvelo, ukuzaliswa kwemifuno. Ngaphezu koko, kufuneka udle amaninzi amahlumela aseBrussels kunye ne-zucchini, ezi mifuno zinama-calorie aphantsi kunye ne-fiber ezininzi kunye ne-antioxidants. Kufuneka kwakhona usebenzise amajikijolo angasentla asekuhlaleni: ama-cloudberries, ama-lingonberries kunye nama-blueberries. Kusuka kwimveliso yobisi kuyimfuneko ukunika i-fat-fat preferential and best of all if they are made from milk, it contains 1.5 times more nutrients useful to the body than in a cow.
Ukutya okuNordic ekudleni kwasekuseni kucebisa ukutya i-porridge ye-oatmeal, opheka ngayo ngobisi oluncinci be-fat and berries. Kuyo yonke imini kufuneka udle imifuno kunye neentlanzi. Nangona kunjalo ukuba abemi basentla basabalandeli abaninzi besiselo esiphuzayo, le nkqubo yokutya ibonisa ukuba ukusetyenziswa kwanaluphi na utywala akuvumelekile, oku kusebenza nakwinkomo ewayinileyo.
Isidlo seNordic: Isidima
Wonke umntu uye waqaphela ukuba amazwe adla ngokutya ezininzi iintlanzi kunye neentlanzi zihlala ixesha elide - abantu bahlupheka kakhulu kwaye baphila ixesha elide, izifo zentliziyo zibaxhalabise rhoqo, ezingenakutsholwa ngamazwe apho badla khona inyama eninzi. Intlanzi inomdla kakhulu kwimithambo yegazi kunye nentliziyo, ngokungafani nokutya okunamafutha okutya kunye nokongeza, i-oyile yeentlanzi iqukethe i-omega-3 fatty acids, ebonwa phantse kunyango lwezifo ezininzi. Ngoko kuvela ukuba ukutya kunomdla kakhulu kumzimba kunye nempilo, ingakumbi kubaluleke kakhulu ekuthintekeni kwe-atherosclerosis.
Iimveliso ezicetyiswayo ziqukethe inani elaneleyo le-fiber kunye neprotheni, ngoko awuyi kulambile, kunye nokutya okunomxholo ophantsi weoli.
Ngenxa yoko, awuyi kudla ngokutya kwaye ngenxa yoko uya kuqala ukulahlekelwa isisindo. Kodwa kufuneka kuthathelwe ukuba, njengokuba kugcinwe ukutya kweMeditera, akufuneki ukuba ulinde ukukhula ngokukhawuleza. Ukutya okuNordic akuyona indlela yokulahleka kwexesha elikhawulezayo, kodwa indlela yokuphucula umzimba nokuseka imetabolism. Yingakho uya kuphungula isisindo ngokungazenzisiyo, kwaye ngokuthe kancinci ezine okanye amahlanu kilogram nganye ngenyanga, kodwa ubunzima buya kushiya buzinzile kwaye abuyi kubuya.
Sonke siyazi ukuba iingcali zicebisa ukuba zihambelane nezi zidlo ezithatha ukusebenzisa iimveliso esizijwayele kuzo, kwaye zingabonakali. Yingakho inkqubo yeNordic ilula kakhulu kubantu abahlala kwindawo ebandayo. Kwakhona kubaluleke kakhulu ukuba ixabiso leemveliso eziqhelekileyo lingaphantsi kwamaxabiso omnquma, utamatisi, i-pepper enothekayo, i-zucchini kunye neoli yeoli, enokuvela emzantsi (oko kucebisa ukuba kudle ukudla kweMedithera). Ukuba ulandela ukutya kweNordic, unokwakheka iincinci kwiinqununu, umzekelo, ubisi lwezimvu ezincinci, ukuba unqwenela, lungatshintshwa ubisi lweenkomo, kwaye endaweni yenyama yezilwanyana okanye i-elk, ungadla intsasa yenkuku okanye nayiphi na inyama yokutya. Ukuba awufuni ukutya i-brussels ihluma, ungadla i-broccoli okanye i-white-headed, kwaye kulawo majikijolo anconywayo, unokongeza i-buckthorn yolwandle, ama-blackberries kunye nama-cranberries. Nangona kunjalo ukuba emazweni asentla, irayisi ayikhuli, ukusetyenziswa kwayo akuvumelekanga.
Iingxaki zokutya kweNordic
Ukukhumbula ingqalelo yonke i-pluses kunye ne-minus yokutya kweNorway, umntu kufuneka acinge ukuba iindidi ezininzi zeemfuno zipapashwa ngaleli gama. Nangona kunjalo, akuzona zonke izidlo ezilinganisiweyo kunye nokutya okuqhelekileyo, kungenxa yoko kufuneka baphathwe ngokulumkiso.
Ukutya okudla rhoqo kuboniswa njengendlela yokutya ye-carbohydrate ephantsi. Ngokuqinisekileyo, ekubeni uhamba ngokukhawuleza kwaye ungazami ukulahlekelwa loo mapaundi angaphezulu, akufanelekile ukuba uhlale ixesha lokutya ixesha elide. Khumbula kwakhona ukuba ukusetyenziswa kwezixhobo ze-carbohydrates (i-carbohydrates ezinde kwaye zinikeza unomdla ongapheliyo) zivunyiwe kakhulu yiNorway Izitya zokuhlwaya nge porridges zihlala kwindawo efanelekileyo kuyo.
Abantu abaxhamla kwiintlanzi abacebisi ukutya, kodwa ukuba uyayibheka ngaphesheya, ukusetyenziswa kwenani elikhulu lamajikijolo, imifuno kunye neengqolowa ngelixa kunciphisa amafutha, inyama, iimveliso zobisi kunye notywala ziya kunceda wonke umntu.
Ukuzisola ngokujulile, oku kutya akunakubizwa ngokuba ngeentlobo ezahlukeneyo: kodwa kunokwenzeka ukongeza kwiimveliso ezicetyiswayo nezinye izityalo zendawo, imifuno kunye nezolimo.
Intlanzi kunye nenyama
Ukutya kwezilwanyana kunye neentlanzi kufuneka zibe kwitafile imihla ngemihla. Iimveliso ezifunyenwe kumazantsi aselwandle zibhekwa njengezona zixhobo eziphambili ze-omega-3 ze-polyunsaturated fatty acids, zinceda ukusebenza ngokuqhelekileyo kwiinkqubo zokuzikhusela nokukhusela, ngaphandle koko, izitya zisebenza kakuhle kwaye umzimba ukhuselwe kumdlavuza kunye ne-atherosclerosis. Esikhundleni sokutya uzama ukudla iitlanzi ngexesha elipheleleyo.Ukuba upheka inyama izitya ezivela kwimidlalo - i-venison kunye ne-elk, khumbula ukuba ngokuqhelekileyo abanalo i-cholesterol kunye namafutha ambalwa kakhulu.
Iibhere ne ziqhamo
Xa ugcina ukutya kweNorway, uvumelekile ukuba udle ii-apula kunye namajikijolo asenyakatho: ama-blueberries, ama-cloudberries, i-cranberries, i-blueberries kunye ne-cranberries. Amajikijolo, ngenxa yemibala eyahlukileyo, azaliswe ngama-antioxidants, ngoko ke abo bafuna ukwandisa ulutsha lwabo bakhuthazwa ukuba basebenzise.
Imifuno
Ama-Northers acetyiswa ukuba abandakanye ekudleni kwabo kunye nezo mifuno ezikhula kakuhle kwiimeko zesantla esimo esezantsi: ebaluleke kakhulu kubo, njengoko kubonisiwe ngaphambili, i-zucchini ne-Brussels ihluma. Iingcambu, izaqathe, iibhotile, iifotate, zonke iintlobo zeklabishi, i-garlic, imifuno eluhlaza, i-turnips, ithanga kunye ne-anyanisi kufuneka zilingwe ukunciphisa kwimenyu yakho.
Imveliso yobisi
Yidla i-syrups kunye ne-yoghurts ezenziwe ngobisi lwezimvu, iqulethe ngokuphindwe kathathu amavithamini B2, B1 kunye no-A ngaphezu kobisi beenkomo.
Iimveliso zokutya
Ekuvukeni kokutya kweNordic, ungadla zonke izityalo kunye nelayisi, kodwa nangakumbi ukukhetha ukhetho lwee rye, ibhali kunye nebhali. Kuzo, ubhaka ibhaki kunye neminye imikhiqizo yokubhaka, upheke i-porridge, eyongeza ii-berries ezomileyo okanye ezitsha.
Indlela ye-Nordic yobomi
Kwimiqulu yesiqhelo ye-Nordic yokutya, akukho phantselelo kunye nokuthintela, ngoko unokuchitha yonke impilo yakho ekudleni okunjalo. Nangona kunjalo, kufuneka sikhunjulwe ukuba kuqala kwetafile zethu kufuneka zihlale ziziqhamo, iziqhamo kunye nemifuno, ekhulayo amagama ommandla ohlala kuyo, kungekhona ezo zivela kwilizwe elikude. kuzo zonke ikhonkco zehlabathi ungathengisa iimveliso ezivela kwihlabathi jikelele. Ukongeza, wonk 'ubani uyazi ukuba ukuze kugcinwe ngcono iimveliso eziswe kude, ziphathwa ngamagcisa ahlukeneyo, kwaye oku akunakuncedo nakwonke kwaye akongezeli isondlo okanye isondlo. Kodwa iimveliso ezikhulile endaweni yakho zinokubaluleke kakhulu, ziqulethe ii-microelements kunye neevithamini, ngaphandle koko, zihlala zintsha.