Ukudla kwaseMedithera kuyisibonelo sokudla okunomsoco futhi okunempilo, kodwa ososayensi bathi uhlelo lokudla okunjalo alufanelekile kubantu abahlala emazweni asenyakatho abanesimo sezulu esibandayo. Yingakho abantu baseNordic bahlakulela isidlo esikhethekile se-Nordic ngobuhle nempilo. Uyini umehluko ovela ekudleni okudumile kwaseMedithera futhi ngempela kuyasiza njengendlela yokudla yaseMedithera?
Ukudla kwe-Sutnodic
Ukudla kwe-Nordic kwakusekelwe emikhiqizweni emithathu yendabuko yasenyakatho, ikakhulukazi - iScandinavians. Lezi zihlanganisa izinhlobo ezahlukene zezitshalo zezimpande (izaqathe, beet, amazambane, i-turnips), izinhlanzi zasolwandle olwandle, amajikijolo, izithelo zonyaka, imifino kanye nosawoti (rye, oats kanye nebhali). Kunconywa ukuthi izinkukhu nezinyamazane ezinamafutha (elk, venison) zidle izikhathi ezintathu ngesonto, kungabi njalo, kungcono kakhulu ukunikeza imikhiqizo yokudoba. Abantu abaye bahlakulela ukudla, bahlobene ngokuphelele nemikhiqizo engeyona yokudla njengama-pie nesinkwa esenziwe ngokwenza okuvela emfucumfeni omnyama nemvelo, ukugcwaliswa kwemifino. Ngaphezu kwalokho, kufanele udle amahlumela amaningi aseBrussels kanye ne-zucchini, lezi zitshalo zinama-calories aphansi futhi eziningi ze-fibre nama-antioxidants. Kumele futhi usebenzise amajikijolo angasenyakatho asenyakatho: ama-cloudberries, ama-lingonberries nama-blueberries. Kusukela kumikhiqizo yobisi kudingekile ukuba unikeze amafutha aphansi aphezulu futhi angcono kunazo zonke uma ezenziwe ubisi lwezimvu, uqukethe izikhathi ezingu-1.5 ezingaphezulu zomzimba eziwusizo emzimbeni kunenkomo evamile.
Ukudla okungokweNordic okudliwayo kwasekuseni kukhuthaza ukudla i-porridge ye-oatmeal, opheka ngobisi olunamafutha aphansi kanye namajikijolo. Kuzo zonke izinsuku udinga ukudla imifino nezinhlanzi. Ngisho naphezu kokuthi izakhamuzi ezisenyakatho zibalandeli abakhulu beziphuzo eziphuzayo, lolu hlelo lokudla lubonisa ukuthi ukusetshenziswa kwanoma yikuphi utshwala kuvinjelwe, lokhu kusebenza futhi ekomile iwayini.
I-Nordic Diet: Isihlonipho
Sekuyisikhathi eside wonke umuntu ephawula ukuthi amazwe asetshenziswa kakhulu ukudla okunolwandle futhi izinhlanzi zihlala isikhathi eside - abantu bahlupheka kancane futhi baphila isikhathi eside, izifo zenhliziyo zibakhathaza kaningi, okungenakusho ngamazwe lapho badla khona inyama eningi. Inhlanzi iyasiza kakhulu emithanjeni yegazi nangenhliziyo, ngokungafani nokudla okunamafutha okudla futhi ngaphezu kwalokho, amafutha wezinhlanzi ane-omega-3 fatty acids, okubhekwa njengesifo sezifo eziningi. Ngakho-ke kuvela ukuthi ukudla kuyasiza kakhulu emzimbeni nasezempilo, ikakhulukazi kuhle kakhulu ekuvimbeleni ukuqina kwesifo somzimba.
Imikhiqizo enconyiwe iqukethe inani elanele le-fibre namaprotheni, ngakho ngeke uzizwe ulambile, ngisho nokudla okunomsoco ophansi.
Ngenxa yalokhu, ngeke udle ngokweqile futhi ngenxa yalokho uzoqala ukunciphisa umzimba. Kodwa kufanele kuthiwe, njengokwokugcina ukudla kweMedithera, akudingekile ukuba ulinde ukukhula okusheshayo. Ukudla okunama-Nordic akuyona indlela yokulahleka kwesisindo esisheshayo, kodwa indlela yokuthuthukisa imvelo nokwenza imetabolism. Yingakho uzolahlekelwa isisindo ngokungenangqondo, futhi kancane kancane uhamba ngamakhilogremu amane noma amahlanu ngenyanga, kodwa isisindo sizoshiya esinqinile futhi ngeke ubuyele.
Sonke siyazi ukuthi ochwepheshe banelungelo lokunamathela kulezo zondlo ezithinta ukusetshenziswa kwemikhiqizo esijwayele kuyo, futhi hhayi okungajwayelekile. Yingakho isimiso se-Nordic slimming esihle kubantu abahlala endaweni ebandayo. Okunye okubaluleke nakakhulu ukuthi izindleko zemikhiqizo evamile zingaphansi kwezindleko zeminqumo, utamatisi, upelepele omnandi, i-zucchini kanye namafutha omnqumo, okulethwe eningizimu (okunconywe ekudleni kwaseMedithera). Uma ulandela ukudla kwe-Nordic, ungakwazi ukugcoba okuncane ezinconyweni, isibonelo, ubisi lwezimvu ezincane, uma lufiswa, lungenwa ubisi lwezinkomo, futhi esikhundleni sezinyosi noma i-elk, ungadla isifuba sezinkukhu noma noma iyiphi enye inyama yokudla. Uma ungafuni ukudla amahlumela ama-brussels, khona-ke ungadla i-broccoli noma i-white-headed, futhi kulawo majikijolo anconywayo, ungangezela ulwandle-buckthorn, ama-blackberries nama-cranberries. Ngisho naphezu kokuthi emazweni asenyakatho, irayisi ayitshalwanga, ukusetshenziswa kwayo akuvunyelwe.
Ukungahleleki kokudla kwe-Nordic
Uma ukhumbule zonke izinhlobo zokudla nokudla okuncane eNorway, umuntu kufanele acabangele ukuthi izinhlobo eziningi zemikhakha ishicilelwe ngaleli gama. Ngokusekelwe ekuhlinzekeni okuyinhloko ohlelweni lokudla okunomsoco weNordic, okubalwe ngenhla, kunezinhlobo eziningi zokudla eziye zakhiwa ezinikeza ukulahlekelwa kwesisindo ngokushesha. Kodwa-ke, akuzona zonke lezi zidlo ezilinganisiwe kanye nokudla okuvamile, yingakho kufanele ziphathwe ngokuqapha okukhethekile.
Ukudla okuvamile kuvamelelwa njengesistimu yokudla ephansi-carbohydrate. Yiqiniso, kusukela ngokushesha futhi ngokuzikhandla ukulahlekelwa yiziphilogram ezingaphezulu, akufanelekile ukuhlala isikhathi eside kulowo mkhuba isikhathi eside. Futhi, khumbula ukuthi ukusetshenziswa kwama-carbohydrate amaningi (ama-carbohydrate asetshenziswe isikhathi eside futhi anikeze ukuzwa okuqhubekayo kokuzidla) wamukelwa kakhulu yi-Norwegian diet Izitsha zemifino nama porridges zithatha indawo engcono kuyo.
Abantu abaphikisana nezinhlanzi akunconywa ukudla okungokweNordic, kodwa uma ubheka ngakolunye uhlangothi, ukusetshenziswa kwenani elikhulu lamajikijolo, imifino kanye nosawoti ngenkathi kunciphisa amafutha, inyama, imikhiqizo yobisi kanye nophuzo kuzosiza wonke umuntu.
Ukuzisola okujulile, lokhu kudla akukwazi ukubizwa ngokuthi okuhlukahlukene: kodwa kungenzeka ukufaka imikhiqizo enconyiwe nezinye izithelo zendawo, imifino kanye okusanhlamvu.
Inhlanzi nenyama
Izidakamizwa nezinhlanzi kufanele zibe setafuleni nsuku zonke. Imikhiqizo etholakala olwandle olusenyakatho ibhekwa njengemithombo engcono kakhulu ye-omega-3 polyunsaturated fatty acids, iyasiza ukusebenza ngendlela evamile kumahlelo omzimba nokuzala, ngaphandle kwalokho, izitsha zisebenza kahle futhi umzimba uvikelwe umdlavuza kanye ne-atherosclerosis. Esikhundleni senyama zama ukudla izinhlanzi ngaso sonke isikhathi. Uma upheka inyama izitsha ezivela emdlalweni - inyamazane ne-elk, khumbula ukuthi cishe ayinayo i-cholesterol namafutha ambalwa kakhulu.
Amajikijolo nezithelo
Lapho uqaphela ukudla kweNorway, uvumelekile ukuba udle ama-apula kanye namajikijolo enyakatho: ama-blueberries, ama-cloudberries, ama-cranberries, ama-blueberries nama-cranberries. Amajikijolo, ngenxa yemibala yawo ehlukene, agcwele ama-antioxidants, ngakho labo abafuna ukukhulisa intsha yabo bakhuthazwa ukuba basebenzise.
Imifino
Abantu baseNtshonalanga bayelulekwa ukuba bafake phakathi kokudla kwabo ngisho nalabo imifino ekhula kahle ezimweni zesimo sezulu esenyakatho: okubaluleke kunazo zonke, njengoba kushiwo ngaphambili, kukhona ama-zucchini kanye namahlumela aseBrussels. Amakhokheni, izaqathe, ama-beet, amazambane, zonke izinhlobo zeklabishi, i-garlic, imifino eluhlaza, i-turnips, ithanga kanye no-anyanisi kufanele bahlolwe ukunciphisa kwimenyu yakho.
Imikhiqizo yobisi
Yidla ama-syrups nama-yoghurts ezenziwe ngobisi lwezimvu, iqukethe amavithamini B2, B1 no-A kathathu ngaphezu kobisi lwezinkomo.
Imikhiqizo yokudla
Ngemuva kokudla kwamaNordic, ungadla wonke okusanhlamvu kanye nelayisi, kodwa nokunye ukunikeza okuthandayo ku-rye, ibhali kanye nebhali. Kulezi, ungabhaka isinkwa kanye neminye imikhiqizo yobhakabhaka, upheke i-porridge, engeza amajikijolo omisiwe noma amasha.
Indlela ye-Nordic yokuphila
Esikhathini esivamile sohlobo lwesi-classic sokudla okungukuNordic, cishe akukho nemingcele eqondile kanye nezinqatshelwe, ngakho-ke ungachitha impilo yakho yonke ekudleni okunjalo. Noma kunjalo, kufanele kukhunjulwe ukuthi okokuqala itafula lethu kufanele lihlale linamajikijolo, izithelo nemifino, okukhulisa amagama endzawo ohlala kuyo, hhayi lezo ezivela emazweni akude. Lokhu akuyona into entsha: manje sekuyisikhathi sokubumbana kwezwe kanye kuzo zonke izingxenye zomhlaba ungathenga imikhiqizo evela emhlabeni jikelele. Ngaphezu kwalokho, wonke umuntu uyazi ukuthi ukuze kulondolozwe kangcono imikhiqizo ekhishwa kude, iphathwa ngezindlela zokuvikela ezihlukahlukene, futhi lokhu akuzuzi nhlobo futhi akukhulisi ukondla noma okunomsoco. Kodwa imikhiqizo eyakhulile endaweni yakini iyasiza kakhulu, iqukethe ama-microelements amaningi namavithamini, ngaphandle kwalokho, zihlale zingcono kakhulu.