I-Middle Easten Diet Kungaba Ukudla Okusha KweMedithera

-Delile

• UHummus noma uBaba Ghanoush
• Tabbouleh noma Fattoush
• Tahini
• Izithelo Zotshani
• Buyekeza kwe-

Ukudla kwaseMedithera kwakudala kuyinkanyezi enomsoco, exhunyaniswe nengozi encishisiwe yesifo senhliziyo, ukuvuvukala okungapheli, i-metabolic syndrome, ukukhuluphala, isifo sokuqina kwemithambo yegazi, isifo sikashukela, kanye neminye imidlavuza. (Psst ... Usuke wayizama le Creamy Mediterranean Kale Salad?)

Ngenkathi umba kusalmon eyosiwe futhi udla ama-walnuts nemifino, kungenzeka ukuthi uphuthelwe umzala osondelene nokudla kwaseMedithera, ukudla kwaseMpumalanga Ephakathi. Njengoba kunambitheka futhi kukuhle kuwe, ukudla kwaseMpumalanga Ephakathi kuyisihlobo esiseduze kokubili ku-geography kanye nesitayela sokudla. Ukupheka kwaseMpumalanga Ephakathi kuvame ukucatshangwa ukuthi kuvela emazweni anjengeLebanon, Israel, Turkey kanye neGibhithe. Ukudla kweMedithera kuhlotshaniswa ne-Italy, iGrisi neSpain.

Impumelelo yendlela yaseMedithera yokudla amahinji ekugcizeleleni okusanhlamvu okuphelele, amafutha anempilo njengamafutha omnqumo nenhlanzi, imidumba, amantongomane, nezithelo nemifino esanda kutholwa. Ngokuhlangene, i-combo ikhiqiza amazinga aphezulu e-fiber, i-omega-3 fatty acids, kanye nezinhlobonhlobo zamavithamini namaminerali. Ukudla kwaseMpumalanga Ephakathi kwabelana ngezici eziningi zalezi zici ezifanayo, kugxile ekudleni okusekelwe ezitshalweni ngangokunokwenzeka, kusetshenziswa ukuthululwa kanzima kwe-EVOO cishe yonke indawo, kanye nokuntshontsha ubhontshisi nemifino kumalungiselelo amaningi, okuhlanganisa nokudiphu okuphawulekayo. Umphumela? Ukudla okunomsoco okhuthaza impilo nokuphila isikhathi eside. Elinye ibhonasi: Ukudla kwaseMpumalanga Ephakathi kuvame ukuza nokulawulwa kwesabelo esakhelwe ngaphakathi njengoba izitsha eziningi zenziwa njengeqoqo lamapuleti amancane abizwa nge-mezze, afana ne-tapas yesitayela saseSpain. Lesi sitayela sesethulo asikukhuthazi nje ukuthi uhlale isikhathi eside futhi uzame izitsha ezintsha, kepha amapuleti amancane angakusiza wehlise isisindo. I-Cornell University's Food & Brand Lab ithole ukuthi amapuleti amancane akwenza ucabange ukuthi udla ukudla okuningi kunalokho oyikho ngempela, okunganciphisa ukudla kwakho konke ukudla namakhalori.

Lapha, ezinye izitsha zesiginesha ukuze uqalise.

UHummus noma uBaba Ghanoush

Ukudla kwaseMpumalanga Ephakathi kudume ngokufakwa kwawo, kuphelele ekudakeni i-pita (ukolweni ophelele, yebo) noma imifino eluhlaza. I-UN imemezele i-2016 Unyaka Wamazwe Omhlaba Wama-Pulses, ibheka izinzuzo ezengeziwe zezempilo kanye nokufinyeleleka njengezizathu zokuthanda ukuthandwa kwamantshontsho, udali nolunye uhlobo lwemidumba. I-Hummus, i-combo elula yama-chickpeas, uwoyela womnqumo, nembewu yesame yomhlaba, igcwele amaprotheni asekelwe ezitshalweni, amafutha e-monounsaturated, ne-fiber yokudla. Ubaba ghanoush onomsoco ngobuhle ubeka ngemuva nje kwe-hummus, ngenxa yobukhilimu bayo obungasile obuvela kokunye ngaphandle kwezitshalo zeqanda ezihlanzekile, i-tahini namafutha omnqumo.

Tabbouleh noma Fattoush

Lezi zitsha ezimbili yiziphothi zaseMpumalanga Ephakathi kusaladi lamaGrikhi (iMedithera). I-Tabbouleh empeleni i-parsley eqoshiwe, utamatisi ocebile nge-antioxidant, ne-bulgur ephelele-okusanhlamvu. (Ungangeza futhi i-bulgar kwenye yalezi zinhlayiya ezisekelwe ezinhlamvini zenjabulo.) UFattoush ungeza i-pita ethosiwe ethambile yokuthungwa okunosizi kepha futhi unezinqamu ezinkulu zemifino enjenge-radishes, ukhukhamba, notamatisi ukuthola okungcono kakhulu kokudla kwakho okunempilo impunzi.

Tahini

Abacwaningi base-Iran bathola ukuthi abantu abahlanganise i-tahini (a.k.a. imbewu yesesame egayiwe) esidlweni sabo sasekuseni amasonto ayisithupha baba nokuncipha kwe-cholesterol, ama-triglycerides, nomfutho wegazi. I-Tahini isivele ifakiwe kuzindlela eziningi zokupheka zaseMpumalanga Ephakathi, kepha ukuze uthole umfutho owengeziwe, zama lezi Zindlela Ezi-10 Zokusebenzisa Zokusebenzisa I-Tahini Engeyona I-Hummus. Qaphela ngokunikeza usayizi, noma kunjalo; I-tahini iminyene kakhulu ngekhalori, futhi kungaba lula kakhulu ukuthi udle lezi zinto ezihlwabusayo.

Izithelo Zotshani

Ukudla okujwayelekile kwaseMpumalanga Ephakathi kuzophela ngezinsuku ezimbozwe ushokoledi omnyama noma amabhilikosi omisiwe. Izinsuku zihlinzeka ngomthamo omkhulu we-fiber futhi kucatshangwa ukuthi zivimbela izifo ezingamahlalakhona. Ngokufanayo, ukukha amabhilikosi njengokudla kwakho kwakusihlwa kuzokwanelisa izinyo lakho elimnandi ngebhonasi kavithamini A, i-potassium, ne-fiber.

Buyekeza kwe-