Lub Mediterranean yog 16 lub teb chaws thoob ntiaj teb, txhua tus uas muaj nws tus kheej kev ua noj ua haus thiab noj zaub mov. Txawm li cas los, qhov tshaj plaws uas koom siab ua lawv lub teb chaws cuisine thiab yog cov tseem ceeb yog cov khoom ntawm Mediterranean noj haus.
Cov kev pab cuam ntawm Mediterranean noj cov zaub mov
Lub sij hawm Mediterranean kev noj haus, uas yog tam sim no siv rau qhov poob phaus, yog thawj cov lus hais los ntawm cov neeg noj haus neeg Amelikas hauv xyoo 1950. Nws tau pom tias cov neeg nyob rau yav qab teb Fabkis, txawm qhov loj ntawm rog, tsis muaj ntshav qab zib, rog thiab kab mob ntawm cov hlab plawv.
Tom qab ntawd, txawm tias cov ntsiab lus tseeb tseeb tau muab sau tseg:
- 33% tsawg dua ntawm cov kab mob plawv;
- 24% txo kev pheej hmoo ntawm kev mob cancer.
Lub ntsiab ntawm Mediterranean khoom noj khoom haus
Lub ntsiab ntawm cov khoom noj khoom haus no tsis yog ib txwm sib txawv rau peb lub tswv yim ntawm xuas khoom noj. Piv txwv, qhov sib piv ntawm cov nqaijrog, cov rog thiab carbohydrates - 10%, 30% thiab 60%.
Khoom:
- txiv ntseej roj thiab txiv ntseej;
- liab caw (tshwj tsis yog rau teb chaws Muslim);
- zaub - zaub basil, oregano, thyme, cilantro;
- ntses thiab nqaij ntses;
- mov ci, pasta;
- qej, dos, zaub tshiab;
- cheese, yogurt, lactic acid sauces.
Slimming cov ntawv qhia
Yog tias koj xav kom poob phaus (thiab leej twg tsis xav tau?), Peb xav hais tias koj noj ib lub lis piam kom tau nqa nrog cov zaub mov Mediterranean, tsis nco qab txog koj cov tastes thiab cov kev nyiam rau ib ntus.
Ntawv qhia zaub mov
Hmo ntuj:
- tseem grain-grain cereals nrog yoghurt, freshly squeezed kua txiv;
- txiv hmab txiv ntoo nyias, 1 tbsp. ntuj yogurt / kefir / ayran, freshly squeezed kua txiv;
- omelet nrog mis, ib daim ntawm tag nrho grain qhob cij nrog cheese tshis, kas fes;
- zaub zaub xam lav nrog txiv ntseej roj thiab toast nrog salted liab ntses, tshuaj yej;
- omelette nrog zaub thiab tshuaj ntsuab, raws li tau cov txiv ntseej, tshuaj ntsuab tshuaj yej;
- 1 txiv kab ntxwv qaub, ntuj yoghurt nrog oat flakes thiab cov txiv hmab txiv ntoo qhuav, kas fes;
- 2 nyuab-hau qe, toast los ntawm qhob nplej nrog cov zaub ntsuab thiab yaj cheese, kua txiv hmab txiv ntoo.
Lunches:
- qus txhuv nrog cheese, zaub zaub xam lav nrog zaub, qij, txiv ntseej thiab txiv roj roj;
- kua zaub nrog chickpeas, nqaij ntses nyoo nyias, liab caw;
- pasta nrog cov tshis cheese thiab tshuaj ntsuab, caw;
- zaub xam lav los ntawm hiav txwv kale, kib squid, caw;
- zaub xam lav ntawm stewed spinach, pasta nrog nqaij nruab deg, caw;
- zaub xam lav ntawm txiv lws suav thiab nyuab-zom qe nrog txiv ntseej roj, mov, caw;
- stewed zaub, ci hiav txwv ntses, caw.
Dinners:
- zaub xam lav, cheese, cov txiv ntseej dub, tshuaj yej;
- ntses nrog cov zaub ntsuab;
- lean nqaij rau steamed ci zaub;
- cov kua txig - cov kua txob, cov txiv hmab txiv ntoo, txiv lws suav;
- lentil kua zaub;
- nyias "Greek" nrog toast thiab ci ntses;
- boiled shrimps nrog "tzattsiki" sauce.
Raws li rau cov zaub mov Mediterranean rau ib hlis (rau cov neeg uas muaj ib tus saj thiab tsis xav rov qab mus rau lub qos), koj tsuas yog yuav tsum ua raws li cov saum toj no thiab los ntawm lub sij hawm mus ntxiv sij hawm ntxiv nqaij - nqaij nyug, yaj, tshis.
Noj ntau cov khoom noj lactic acid, ua ke nrog cov qij thiab tshuaj ntsuab, thiab tseem tau txais cov phau ntawv muaj yeeb yuj rau zaub mov txawv ntawm Mediterranean cuisine.