Zamkatimu
Mawu oti "" () adayambitsidwa. Adazindikira kuti anthu akumwera kwa Italiya, mosiyana ndi anthu aku Kumpoto ndi Central Europe, samakonda "" - kunenepa kwambiri, atherosclerosis, matenda ashuga komanso kuthamanga kwa magazi. Dokotala ananena kuti izi ndi chifukwa cha zakudya zomwe anthu akumwera amakonda kudya, ndipo adapeza njira yodabwitsa: momwe zakudya zimasiyanirana ndi "chitsanzo" cha ku Mediterranean, ndikukula kwa matendawa.
Kukula kwakukulu kwa zakudya zaku Mediterranean kunabwera ku United States mzaka 60 zapitazo. Koma mpaka pano, akatswiri ambiri azakudya amaona kuti ndi njira yabwino koposa, yoyenera kuperekera zakudya zoyenera.
"", Anatero dokotala waku Italy Andrea Giselli, wogwira ntchito ku National Research Institute of Nutrition ku Rome (INRAN) komanso wolemba buku lotchuka kwambiri pankhani yodya zakudya zopatsa thanzi ku Apennines.
Siletsa, koma amalimbikitsa
Kusiyanitsa koyamba komanso kwakukulu pakati pazakudya zaku Mediterranean ndi zina zonse ndikuti sikuletsa chilichonse, koma kumangolimbikitsa zakudya zina kuti mugwiritse ntchito: mafuta azamasamba athanzi komanso zonenepa zomwe zimalepheretsa kupangika kwa zopitilira muyeso komanso zomwe zimatchedwa Kupsinjika kwa "oxidized" - komwe kumayambitsa ukalamba mthupi.
Zakudya zoyambira pazakudya zaku Mediterranean
Zakudya za ku Mediterranean zimadziwika ndi kudya zakudya zambiri zambewu, zitsamba, masamba ndi zipatso. Zakudya za nyama (makamaka tchizi, mazira, nsomba) ziyeneranso kuphatikizidwa muzakudya za tsiku ndi tsiku, koma zochepa. Chofunika kwambiri, chakudya chiyenera kukhala chapakati komanso chokwanira.
Potsatira zakudya izi, munthu amapeza mphamvu zambiri zomwe amafunikira kuchokera ku mbewu ndi zinthu zochokera kwa iwo - ziribe kanthu ngati ndi pasitala ku Italy, mkate ku Greece, couscous kumpoto kwa Africa kapena chimanga ku Spain.
Tiyenera kupezeka patebulo lathu tsiku lililonse:
- Zipatso ndi amadyera
- Mbewu, chimanga, mapira
- Mkaka, yogurt, tchizi
- mazira
- Ng'ombe kapena mwanawankhosa, nsomba zam'nyanja
- Mafuta a azitona
Tsiku lililonse chinthu chimodzi kuchokera pagulu lililonse chizikhala patebulo pathu.
Akatswiri azakudya aku Italiya adalemba matebulo momwe mungawerengere zomwe zingagwiritsidwe ntchito tsiku lililonse komanso kuchuluka kwake kuti mupatse mphamvu zofunikira, ndipo nthawi yomweyo musakhale onenepa.
Tebulo Na.1 LIMAKONZEDWA KUTI MUGWIRITSE NTCHITO
| GULU LOGULITSA | Zamgululi | Kulemera kwake (gawo) |
| Mbewu ndi tubers | Mkate biscuit Pasitala kapena mpunga Mbatata | 50 gr 20 gr 80-100 g 200 gr |
| masamba | Saladi wobiriwira Fennel / artichokes Apple / lalanje Ma Apurikoti / ma tangerines | 50 gr 250 gr 150 gr 150 gr |
| Nyama, nsomba, mazira ndi nyemba | Nyama Soseji nsomba mazira nyemba | 70 gr 50 gr 100 gr 60 gr 80-120 g |
| Mkaka ndi mkaka | Mkaka Yogurt Tchizi watsopano (mozzarella) Tchizi okhwima (gouda) | 125 gr 125 gr 100 gr 50 gr |
| mafuta | Mafuta a azitona Butter
| 10 gr 10 gr |
Gulu 2. KULIMBIKITSIDWA KWAMBIRI KWA CHAKUDYA CHAKUDYA PAKATI PA ZAKA NDI MITENGO
| GULU # 1 1700 Kcal | GULU # 2 2100 Kcal | GULU # 3 2600 Kcal | |
| Mbewu, tirigu ndi ndiwo zamasamba Mkate biscuit Pasitala / mkuyu
| 3 1 1
| 5 1 1
| 6 2 1-2
|
| Masamba ndi zipatso Masamba / amadyera Madzi azipatso / zipatso | 2 3 | 2 3 | 2 4 |
| Nyama, nsomba, mazira ndi nyemba | 1-2 | 2 | 2 |
| Mkaka ndi mkaka Mkaka / yogurt Tchizi watsopano Tchizi okhwima (ovuta) | 3 2 2 | 3 3 3 | 3 3 4 |
| mafuta | 3 | 3 | 4
|
Gulu # 1 - akulimbikitsidwa kwa ana opitilira zaka 6, komanso azimayi okalamba omwe amakhala ndi moyo wongokhala.
Gulu # 2 - akulimbikitsidwa atsikana ndi amayi achichepere omwe amakhala ndi moyo wokangalika, komanso amuna, kuphatikiza achikulire, omwe amangokhala
Gulu # 3 - akulimbikitsidwa achinyamata ndi abambo omwe akukhala moyo wokangalika, kuphatikiza omwe amapita kumasewera nthawi zonse
Nzika zakumwera chakumwera kwa Italy sizimavutika ndi kunenepa kwambiri, atherosclerosis, matenda ashuga komanso kuthamanga kwa magazi. Pachifukwa ichi, ayenera kuthokoza dongosolo lawo la chakudya, lomwe nzika zakumayiko ena lati chakudya cha Mediterranean.