Mediterenian bụ mba iri na isii nke ụwa, nke ọ bụla nwere omenala nke nri na iri nri. Otú ọ dị, ọ bụ ihe jikọrọ ihe oriri ha na mba na ihe kachasị bara uru bụ nri nke nri Mediterranean.
Uru nke nri Mediterranean
Okwu a bụ nri Mediterranean, nke a na-ejizi maka ọnwụ, bụ ndị American dietitians bu ụzọ kwuo na 1950. A chọpụtara na ndị bi n'ebe ndịda France, n'agbanyeghị oke oriri nke abụba, ọ fọrọ nke nta ka ọ bụrụ ọrịa shuga, oké ibu na ọrịa nke usoro obi.
N'ikpeazụ, ọbụna ọnụ ọgụgụ doro anya kwuru:
- 33% ala n'ihe ize ndụ nke ịmalite ọrịa ọrịa obi;
- Ihe ize ndụ dị na iri abụọ na anọ na-ebute ọrịa cancer.
Ihe ndị bụ isi nke nri nri Mediterranean
Ihe ndị dị mkpa nke usoro ihe oriri a adịghị adaba na echiche anyị banyere nri kwesịrị ekwesị. Dịka ọmụmaatụ, ruru protein, abụba na carbohydrates - 10%, 30% na 60%.
Ngwaahịa:
- mmanụ olive na oliv;
- mmanya ọbara ọbara (ma e wezụga n'ihi mba ndị Alakụba);
- elu - basil, oregano, thyme, cilantro;
- azụ na nri mmiri;
- nri, onyinye;
- garlic, yabasị, akwụkwọ nri ọhụrụ;
- cheese, yogọt, lactic acid sauces.
Slimming Menu
Ọ bụrụ na ịchọrọ ịkwụsị ibu (na onye na-achọghị?), Anyị na-atụ aro na ị ga-ewe otu izu iji wepụ nri nke nri Mediterranean, ichefu ihe ndị masịrị gị na mmasị maka obere oge.
NchNhr
Ezumike:
- mkpụrụ ọka dum na yoghurt, ihe ọṅụṅụ ọhụrụ;
- mkpụrụ osisi salad, 1 tbsp. bred yogurt / kefir / ayran, ihe ọṅụṅụ a na-emepụta ọhụrụ;
- omelet na mmiri ara ehi, otu ogbe achịcha ọka zuru oke na cheese cheese, kọfị;
- salad akwukwo nri na mmanu mmanu na tost na ocha uhie, tii;
- omelette na akwukwo nri na akwukwo nri, na oliv, ogwu ogwu;
- 1 grapefruit, yoghurt eke na ohia flakes na mkpụrụ osisi mịrị amị, kọfị;
- 2 sie sie sie ike, toast si nri ọka na elu na cheese atụrụ, ihe ọṅụṅụ.
Nri ehihie:
- osikapa osikapa na chiiz, salad akwukwo nri na elu, garlic, oliv na olive olive;
- efere na chickpeas, salad salad, mmanya uhie;
- efere na cheese na herbs, mmanya;
- salad si osimiri kale, squid e ghere eghe, mmanya;
- salad nke eghe akwukwo nri, onyinye na ihe ndi ocha, mmanya;
- salad nke tomato na sie sie sie na mmanụ oliv, osikapa, mmanya;
- ụyọkọ akwụkwọ nri, azụ azụ azụ, mmanya.
Nri:
- salad, cheese, olive olive, tii;
- azụ na elu;
- anụ ahụ na-eri nri na-esi nri;
- ihe na - acha ọcha, mkpụrụ osisi grape, tomato;
- lentil ofe;
- salad "Greek" na toast na azụ azụ;
- sie shrimps na "tzattsiki" ihendori.
Maka nri nke nri Mediterranean maka otu ọnwa (maka ndị nwere uto na achọghị ịlaghachi na nduku), ị ga-agbaso ihe ndabere dị n'elu ma site n'oge ruo n'oge tinye anụ - anụ ehi, nwa atụrụ, ewu.
Rie ihe oriri nke lactic acid, jikọta ha na galik na ahihia, ma nweta akwukwo ndi mara mma n'omume nke nri Mediterranean.