Kuti ubvise zvinorema zvakanyanya pasina kukuvadza kuhutano, unofanira kunyatsosarudza kudya zvakarongeka. Pakati pezvose unogona kuratidza mharidzo yekudya kweMediterranean, iyo isingokubvumiri kuti urasire mapaundi akawanda, asiwo inoderedza ngozi yehutano hwakasiyana-siyana.
Mapepa uye menus ekudya kweMediterranean
Chero nzira ipi yekurasikirwa ine mitemo yayo, iyo yavakagadzirirwa, iyi yekudya haisi yega:
- Kwekudya chamangwanani iwe unoda makhahydrates, ayo achapa simba kwezuva rose, asi kudya kwemanheru kunofanira kuva nyore uye kunosanganisira mapuroteni nemiriwo.
- Nzira yezuva nezuva yemiriwo inenge 1 kg, zvose zviri muvaravara uye muhari yakagadzirwa.
- Mukuwedzera kune zvokudya zvitatu zvakakosha, zvinokosha kuwedzera zvishoma zvekudya zvinotapira pamusika weMediterranean kudya kwevhiki, iyo marimu, michero, mabriji, yogurt, peanut butter uye makaroti zvakakodzera.
- Maitiro ezuva nezuva anosvika 7-8 st. mvura yakachena. Zvakakosha kunwa imwechete pane imwe nguva usati wadya, izvo zvichagutsa nzara.
- Kubva pakudya kwavo kunofanira kubviswa zvachose zvokudya zvakanatswa, mukaka wose, zvokudya zvinokurumidza uye zvimwe zvokudya zvinokuvadza mumufananidzo.
Zvokudya zveMediterranean zvinoderedza kuora muviri zvakabva pane piramidi yekudya. Pasi pano pane mishonga inofanira kuiswa mune zvekudya kwako zuva rimwe nerimwe. Izvo zvine maitiro e-carbohydrate, zvakadai sezviyo, pasita uye chingwa kubva pahupfu hwehuse. Kunyange mumitambo yezuva rimwe nerimwe unofanira kuisa maorivhi, marimu, miriwo, michero, maruva uye zvinonhuwira. Panzvimbo inotevera kune michina inokubvumira kuti usadye katatu pavhiki. Iri boka rinobatanidza hove, nyama yakaonda uye misi yemukaka. Pamusoro pepiramidi yezvokudya ndizvo zvinogona kudyiwa kamwechete pavhiki: nyama yakatsvuka, masukisi, mapeji, mbatatisi, mupunga uye bhotela.
Mukuwedzera kune menyu kwevhiki yeMediterranean yekudya, zvinokoshawo kuti uite mapeji achaita zvinonaka zvinonaka.
Eggplant Rolls
Chikumbiro chikuru, icho chinozoshongedza zvose zvemazuva ose uye festive tafura.
Zvisungo:
- eggplant - 2 zvidimbu;
- tomato - 3 zvidimbu;
- feta - 120 g;
- mafuta omuorivhi - 1 tbsp. spoon;
- walnuts - 75 g;
- parsley nemafuta yekutsvaira.
Kugadzirira
Eggplants kushambidza nekucheka mumahwendefa nehupamhi hwe 5 mm. Muchiganda chinopisa, kupisa mafuta uye fry mubiplant ipapo kwemaminitsi maviri. kune rumwe rutivi. Ivaise pamaputikiti. Bvisa tatei kubva kumatatisi, wozocheka maspp nemashizha akaoma. Uchishandisa blender, fambisa cheese nemafuta emuorivhi uye mashizha. Somugumisiro, zvakawanda zvekufananirana zvakafanana zvinofanira kuwanikwa. Chengetani chimwe nechimwe, isai 1 teaspoon ye mashoma, saga yakagadzikana uye nut, uyezve gadzira mabhuku.
Omelette nemamato
Chinhu chikuru chekudya kwekudya chamangwanani, nokuti ndiro ine mwoyo uye inonaka kwazvo.
Zvisungo:
- mazai - zvidimbu zvitatu;
- tomato - 3 pcs;;
- mukaka - 100 ml;
- oregano - 1 teaspoon;
- basil - 1 teaspoon;
- mafuta omuorivhi - 20 ml;
- miriwo, munyu uye pepper.
Kugadzirira
Mune pani inopisa, kupisa mafuta uye fry matiniti matanda akacheka muzvidimbu nebasil pairi kwemaminitsi mashanu. Kusiyana, inorova mazai nemukaka, uye ipapo, kune musanganiswa wakawanikwa, kuisa zvinonhuwira, munyu uye zvakasviwa magidhi. Amai anosanganiswa akadira mukati, ndokuvhara chifukidzo uye fry kwemaminitsi mashanu.
Peach pudding
A dessert inotapira, iyo vanoda vanoda. Zvakatengeswa zvigadzirwa zvinokwana 4 servings.
Zvisungo:
- peaches - 300 g;
- cornstarch - 1 item;
- mafuta-50 g;
- shuga - 0.5 tbsp. + 2.5 tbsp. makapu;
- evha - 1 pande;
- mukaka - 0,5 zvinhu;
- kirimu yakasviba - 2 tbsp. makapu;
- upfu - 2/3 zvinhu;
- kubika poda - 1 teaspoon.
Kugadzirira
Peaches ichicheka mudiki cubes, kuwedzera kwavari 2.5 st. tablespoons shuga uye starch. Isai moto muduku uye uuye kumamota, achiita. Zvisiyanisa, bvisa bhotela neshuga, uye ipapo, kusvika kuhukuru hwakagamuchirwa, tumira mazai, mukaka, hupfu uye ukamu hwakasviba. Ganya kusvikira yunifomu. Muchiganda, isa nzvimbo yekuzadza uye uidururire mubatter. Ika muchoto chehafu yeawa.
Diet menu: