Okuqukethwe
Igama elithi “” () lithulisiwe. Uqaphele ukuthi izakhamizi zaseNingizimu ye-Italy, ngokungafani nabantu baseNyakatho neYurophu Ephakathi, mancane amathuba okuthi “” - ukukhuluphala, isifo sokuqina kwemithambo yegazi, isifo sikashukela nomfutho wegazi ophezulu. Udokotela uphakamise ukuthi lokhu kungenxa yemikhuba yokudla yabantu baseningizimu, futhi wathola iphethini emangalisayo: lapho ukudla kuhluka kakhulu "kumodeli" waseMedithera, kukhuphuka izinga lezifo ezinjalo.
Inani eliphakeme lokuthandwa kokudla kwaseMedithera lafika e-United States ngeminyaka yama-60s yekhulu elidlule. Kepha kuze kube manje, izazi eziningi zokudla okunomsoco zikubheka njengemodeli engcono kakhulu, efanelekile yokudla okufanele.
"", Kusho udokotela wase-Italy u-Andrea Giselli, isisebenzi se-National Research Institute of Nutrition in Rome (INRAN) futhi umbhali wencwadi ethandwa kakhulu ngokudla okunempilo e-Apennines.
Ayivimbeli, kepha iyancoma
Umehluko wokuqala futhi omkhulu phakathi kokudla kwaseMedithera nakho konke okunye ukuthi akuvimbeli noma yini, kepha kuncoma kuphela ukudla okuthile okudliwayo: amafutha emifino anempilo kanye nefayibha yokudla evimbela ukwakheka kwama-radicals amahhala nokwenzeka kwalokho okuthiwa Ukucindezeleka "okwenziwe nge-oxidized" - imbangela enkulu yokuguga emzimbeni.
Ukudla okuyisisekelo kokudla kwaseMedithera
Ukudla kwaseMedithera kubonakala ngokusetshenziswa kwenani elikhulu lokusanhlamvu, amakhambi, imifino nezithelo. Imikhiqizo yezilwane (ikakhulukazi ushizi, amaqanda, inhlanzi) kufanele futhi ifakwe ekudleni kwansuku zonke, kodwa ngamanani amancane. Okubaluleke kakhulu, ukudla kufanele kube okulinganiselwe futhi okulinganiselayo.
Ngokulandela lokhu kudla, umuntu uthola amandla amaningi awadingayo okusanhlamvu nemikhiqizo evela kubo - akunandaba ukuthi i-pasta e-Italy, isinkwa saseGreece, i-couscous eNyakatho Afrika noma ummbila eSpain.
Kufanele ubekhona etafuleni lethu nsuku zonke:
- Izithelo nemifino
- Okusanhlamvu, ummbila, amabele
- Ubisi, iyogathi, ushizi
- amaqanda
- Inkabi noma iwundlu, izinhlanzi zasolwandle
- Amafutha e-Olive
Nsuku zonke okungenani umkhiqizo owodwa ovela eqenjini ngalinye kufanele ube setafuleni lethu.
Izazi zokudla okunomsoco zase-Italiya zihlanganise amatafula ongabala kuwo ukuthi yini okufanele idliwe futhi malini ngosuku ukuze unikeze umzimba amandla adingekayo, futhi ngasikhathi sinye ungakhuluphali.
Ithebula No. 1 LENConyelwe UKUSETSHENZISWA KOMKHIQIZO
| IQEMBU LOMKHIQIZO | IMIKHIQIZO | WEIGHT (INGXENYE) |
| Izinhlamvu nezilimo eziyizigaxa | Isinkwa Ibhisikidi I-pasta noma ilayisi Izambane | I-50 gr I-20 gr 80-100 g I-200 gr |
| imifino | Isaladi eluhlaza I-Fennel / artichokes I-apula / iwolintshi Amabhilikosi / ama-tangerines | I-50 gr I-250 gr I-150 gr I-150 gr |
| Inyama, inhlanzi, amaqanda nemidumba | Inyama Isoseji Fish amaqanda ubhontshisi | I-70 gr I-50 gr I-100 gr I-60 gr 80-120 g |
| Ubisi nemikhiqizo yobisi | Ubisi I-yogurt Ushizi omusha (mozzarella) Ushizi ovuthiwe (gouda) | I-125 gr I-125 gr I-100 gr I-50 gr |
| Amafutha | Amafutha e-Olive Ibhotela
| I-10 gr I-10 gr |
Ithebula 2. Inani elinconyiwe LOKUSETSHENZISWA KOKUDLA NGOBUDALA NOMTHWALO (izinsizakalo ngosuku)
| IQEMBU # 1 I-1700 Kcal | IQEMBU # 2 I-2100 Kcal | IQEMBU # 3 I-2600 Kcal | |
| Izinhlamvu, okusanhlamvu nemifino Isinkwa Ibhisikidi Iphasta / umkhiwane
| 3 1 1
| 5 1 1
| 6 2 1-2
|
| Imifino nezithelo Imifino / imifino Iziphuzo zezithelo / zezithelo | 2 3 | 2 3 | 2 4 |
| Inyama, inhlanzi, amaqanda nemidumba | 1-2 | 2 | 2 |
| Ubisi nemikhiqizo yobisi Ubisi / iyogathi Ushizi omusha Ushizi ovuthiwe (onzima) | 3 2 2 | 3 3 3 | 3 3 4 |
| Amafutha | 3 | 3 | 4
|
Iqembu # 1 - Kunconyelwe izingane ezineminyaka engaphezu kwengu-6 ubudala, kanye nabesifazane asebekhulile abaphila impilo yokungasebenzi.
Iqembu # 2 - Kunconyelwe amantombazane nabesifazane abasebancane ngendlela yokuphila esebenzayo, kanye nabesilisa, kufaka phakathi abantu asebekhulile, abanokuphila kokuhlala phansi
Iqembu # 3 - Kunconyelwe abantu abasha nabesilisa abahola indlela yokuphila esebenzayo, kubandakanya nalabo abangena njalo kwezemidlalo
Izakhamizi eziseningizimu yeningizimu ye-Italy azivamile ukuhlushwa ukukhuluphala, i-atherosclerosis, isifo sikashukela kanye nomfutho wegazi ophezulu. Ngalokhu, kufanele babonge uhlelo lwabo lokudla, izakhamizi zakwamanye amazwe ezilubize ngokuthi yiMedithera.