Lijo tsa Mediterranean li itšetlehile ka lijo tse tloaelehileng tse jeoang ke batho ba lulang sebakeng sa Mediterranean, haholo-holo Greece. E jere lijo tse phetseng hantle le liphuputso tsa lipatlisiso li fana ka maikutlo a latelang ka ho ja lijo tsena ho ka thusa ho fokotsa tse ling tsa lisosa tsa kotsi tsa lefu la pelo.
Ho ea ka Oldways Preservation & Exchange Trust, lijo tsa Mediterranean li ile tsa kenngoa ka 1993 ke Oldways, Sekolo sa Harvard sa Bophelo ba Sechaba le Mokhatlo oa Lefatše oa Bophelo.
Lijo tsena li kenyelletsa:
- Mehloaare le oli ea mohloaare
- Lihlahisoa tsohle, haholo-holo ka bohobe le lijo-thollo ho e-na le pasta
- Nama e khubelu haholo
- Litlhapi le lijo tsa leoatleng
- Cheese e itseng, empa lebese le tlaase
- Meroho e ngata le litholoana
- Ho na le limela le linate tse ngata
- Veine e nyenyane e khubelu
Lijo tsa Mediterranean li na le li- fiber le li-antioxidants tse tsoang meroho, limela le limate, tse fetang tse tloaelehileng tsa lijo tsa Bophirimela le mafura a mangata a fokolang. Ho jeoa nama e nyenyane e khubelu sebakeng sena, 'me ho noa lebese ho fokolloa, ntle le ka chisi le yogurt.
Oldways e etselitse Pyramid ea lijo tsa Mediterranean lijo tsa lijo ho u thusa hore u bone lijo tse molemo ka ho fetisisa.
Setsi sa pyramide se entsoe ka lijo tse kang bohobe bo feletseng, lijo-thollo, pasta, litapole le raese. Litholoana, limela, linate le meroho li etsa karolo e 'ngoe e kholo ea lijo tsa hau tsa letsatsi le letsatsi, hammoho le li-smalles tsa chisi, yogurt le oli ea mohloaare. Ho jeoa likhoho, tlhapi le mahe beke le beke, 'me ho jeoa nama e khubelu hang ka khoeli.
Oldways e boetse e re u noe likhalase tse tšeletseng tsa metsi letsatsi le leng le le leng, hammoho le ho noa veine e khubelu bakeng sa batho ba bang. Phiramiti ea Mediterranean e bile e lumella hore e be e monate ka beke e 'ngoe le e' ngoe.
Kamoo U ka Latelang Lijo Tsa Mediterranean
Kenya sebaka sa mafura ao u a sebelisang hona joale ka oli ea mohloaare. Mohlomong ha u batle ho eketsa lik'hilojule tse ngata ho uena ho ja lijo tse ling ho sebelisa oli ea mohloaare sebakeng sa botoro, margarine le salate tse ling tse apereng oli.
Oli ea mohloaare e ntle ho pheha hape.
Ja meroho e mengata. Maikutlo ana a ke ke a hatelloa ka ho lekaneng. Lijo tsohle tse phetseng hantle li na le meroho e ngata. Batho ba bangata ba Mediterranean ba ja limilione tsa meroho letsatsi le leng le le leng. Meroho e mebala le e mebala-bala e na le lik'hilojule tse nyenyane haholo 'me e na le li-antioxidants tse phahameng Lokisetsa lijana tsa Bagerike makhetlo a 'maloa beke le beke.
Thabela monokotšoai o monyane. Khetha lijo tse ngata ka makhetlo a mangata kahobane li na le fiber e phahameng. Litapole le polenta, e entsoeng ka lijo-thollo, le tsona li tloaelehile ho sebelisoa e le lichelete tsa Mediterranean.
Ja likhoho le litlhapi. Litlhapi li na le omega-3 fatty acids tse ntle bakeng sa pelo ea hao le boko ba hao. Ho feta moo, tlhapi e na le mafura a mangata le lik'hilojule. Likhoho le mahe le tsona lia amoheleha. Bake kapa u tšollele tlhapi ea hau kapa khōhō, u se ke ua teba haholo. Lijo tse halikiloeng le tse halikiloeng tse tebileng ha lia tšoane le lijo tsena.
Fokotsa ho sebelisoa ha nama e khubelu. Nama e khubelu e na le mafura a mangata a mangata a sa thabiseng pelo ea hau, kahoo ha ho na sebaka se sengata sa steak le hamburger lijong tsena (hang feela ka lijo tse le 'ngoe ka khoeli). Ho e-na le burger e nang le mefuta e meholo e kopantsoeng le burger e kopane, etsa hore burger e lule fatše ka thollo ea lijo-thollo. Eketsa lettuce, selae sa avocado le langa le le lej, 'me u ke ke ua hloloheloa nama e khubelu.
Fumana limela le linate. Li-legumes li na le li-fiber tse ngata, liprotheine le limatlafatsi 'me li ka sebelisoa sejaneng se seholo. Khetha linaoa le linaoa tse ling tse omeletseng. Linate tse kang lialmonde, walnuts le li-cashews li etsa bohobe bo monate le bo phetseng hantle.
Thabela litholoana tse ncha joaloka khase. Qoba lijo tsa tsoekere, mahobe le li-cookie. Litholoana li na le lik'hilojule tse fokolang haholo 'me li na le limatlafatsi.
Kojoana le cheese ke mehloli ea khalsiamo. Khetha yogurt e tlaase ea mafura le letsatsi ka letsatsi. U ka etsa liaparo tsa yogurt kapa u leka salate e phetseng hantle le tomate le feta cheese. E boloke e le leseli.
Noa metsi le veine. Phiramiti ea Mediterranean e kenyelletsa likhalase tse tšeletseng tsa metsi letsatsi ka leng le khalase kapa tse peli tsa veine e khubelu.
Metsi a molemo ho bohle, empa u se ke ua noa veine e khubelu ha u le moimana, ha u le tlaase kapa haeba joala bo noa ho u beha kapa ba bang kotsing.
Ho tloha lijong tse tloaelehileng tsa bophirimela ho ja lijo tsa Mediterranean ho bonahala ho le boima haeba u sa tloaelehe ho ba le oli ea mohloaare, tlhapi le meroho le lijalo tse atisang ho amana le sebaka sena. Empa e monate haholo. Mona ke litlhahiso le maikutlo a ho u qalisa:
- Lijo tsa Mediterranean, Omega-3, le Bana
Mohloli:
Rees K, Hartley L, Lipalesa N, Clarke A, Hooper L, Thorogood M, e hlollang S. 'Mediterranean' mokhoa oa phepo bakeng sa thibelo e ka sehloohong ea lefu la pelo. Database ea Cochrane ea Tlhahlobo ea Tsamaiso ea 2013, Khatiso ea 8. Art. Che: CD009825. DOI: 10.1002 / 14651858.CD009825.pub2. http://www.cochrane.org/CD009825/VASC_mediterranean-diet-for-the-prevention-of-cardiovascular-disease.