I-Mediterane yimihlaba engu-16 yomhlaba wonke, ngayinye yayo inezinqubo zayo zokupheka nokudla okudlayo. Kodwa-ke, into evamile ehlanganisa ukudla kwazo zonke zezwe futhi iyona ewusizo kakhulu imikhiqizo yokudla kwaseMedithera.
Izinzuzo zokudla kwaseMedithera
Igama elithi ukudla kweMedithera, manje elisetshenziselwa ukulahlekelwa isisindo, laqala ukubizwa yizidakamizwa zaseMelika ngawo-1950. Kutholakale ukuthi izakhamuzi zaseNingizimu France, naphezu kokusetshenziswa kwamanoni amaningi, cishe akukho isifo sikashukela, ukukhuluphala nezifo zesimiso senhliziyo.
Kamuva, ngisho nezibalo ezicacile zaphawulwa:
- Ingozi engaphansi kwama-33% yokuthuthukisa izifo zenhliziyo;
- Ingozi engaphansi kwe-24% yokukhula komdlavuza.
Imikhiqizo eyinhloko yokudla kwaseMedithera
Imikhiqizo eyinhloko yalesi simiso sokudla ayihambisani ngaso sonke isikhathi nomqondo wethu wokudla okunempilo. Isibonelo, isilinganiso samaphrotheni, amafutha kanye nama-carbohydrate - 10%, 30% no-60%.
Imikhiqizo:
- amafutha omnqumo neminqumo;
- iwayini elibomvu (ngaphandle kwamanye amaSulumane);
- imifino - basil, oregano, thyme, cilantro;
- izinhlanzi nezilwane zasolwandle;
- isinkwa, i-pasta;
- i-garlic, u-anyanisi, imifino emisha;
- ushizi, i-yogurt, i-lactic acid sauces.
Imenyu encane
Uma ufuna ukunciphisa isisindo (futhi ubani ongafuni?), Siphakamisa ukuthi uthathe isonto ukuthi uthathe imenyu yokudla kwaseMedithera, ukhohlwa mayelana nokuthanda kwakho nokuthandayo okwesikhashana.
Imenyu
Ama-breakfasts:
- okusanhlamvu okugcwele okusanhlamvu ne-yoghurt, ijusi elisanda kufakwa;
- isaladi lesithelo, 1 tbsp. yogurt yemvelo / i-kefir / i-ayran, ijusi elisanda kufakwa;
- i-omelet nobisi, ucezu lwesinkwa sonke sokusanhlamvu nembuzi yeshizi, ikhofi;
- isaladi yemifino ngamafutha omnqumo kanye ne-toast ngezinhlanzi ezibomvu ezisawoti, itiye;
- i-omelette nemifino kanye namakhambi, kanye neminqumo, itiye le-herbal;
- I-grapefruit eyi-yoghurt yemvelo ene-oat flakes nezithelo zomisiwe, ikhofi;
- Amaqanda amabili abilisiwe, isinkwa esisuka kuzinkwa zokusanhlamvu kanye nemifino kanye nezimvu ushizi, ijusi.
I-Lunches:
- irayisi yasendle kanye noshizi, isaladi yemifino nemifino, i-garlic, iminqumo namafutha omnqumo;
- isobho nge-chickpeas, isaladi yezilwandle, iwayini elibomvu;
- i-pasta enehhashi yembuzi kanye namakhambi, iwayini;
- isaladi kusuka olwandle oludala, squid othosiwe, iwayini;
- isaladi lesipinashi esitshisiwe, i-pasta enezilwane zasolwandle, iwayini;
- isaladi yamatamatisi namaqanda abilisiwe ngamafutha omnqumo, ilayisi, iwayini;
- imifino edotiwe, izinhlanzi zasolwandle eziphekwe, iwayini.
Izidlo zokudla:
- isaladi, ushizi, amafutha omnyama, itiye;
- inhlanzi ngemifino;
- inyama enomsoco yemifino ephekiwe;
- i-dolma - i-pepper eqoshiwe, amaqabunga omvini, utamatisi;
- isobho lensisi;
- isaladi "isiGreki" ngezinhlanzi eziwubhubhe nezinyosi;
- Ama-shrimps abilisiwe nge-sauce "tzattsiki".
Ngokuqondene nemenyu yokudliwa kweMedithera inyanga (kulabo abanambitha futhi abafuni ukubuyela kumazambane), nje kudingeka uhambisane nesisekelo esingenhla futhi ngezikhathi ezithile ungeze inyama - yenkomo, iwundlu, imbuzi.
Yidla ukudla okungaphezulu kwe-lactic acid, uhlanganise nabo negalikhi kanye namakhambi, futhi uthole izincwadi ezimibalabala ekuphekeni kokudla kwaseMedithera.