Li-Swaps tse Bonolo Tsa Tatso le Bophelo
Ha u sheba ho ja lijo tse phetseng hantle empa u ntse u thabela lijo tse monate u tla batla ho ja khafetsa? Lijo tsa Mediterranean tse thehiloeng ka litholoana le meroho e mengata, lithollo, linaoa, limela, linate, oli ea mohloaare, tlhapi le lijo tse nyenyane tsa yogaro-ke e 'ngoe ea mekhoa e metle ka ho fetisisa ea ho ja lefatšeng. Ka lebaka la lijo tsa eona tse monate le monate, hape ke mokhoa oa ho ja oo u ka o bolokang bophelo bohle ba hao.
Liphuputso tse makholo tsa lipatlisiso li bontša hore batho ba latelang lijo tsa Mediterranean haholo-holo ba fumana melemo e mengata ea bophelo bo botle, ho tloha pelong le ho phekola hantle 'meleng le ho fokotsa kotsing ea ho otloa ke lefu le lefu la tsoekere ho phela nako e telele. Phuputso e 'ngoe ea morao-rao e bile e amahanya lijo tsa Mediterranean le lichelete tse fokolang lilemo tse ngata.
Ke ntho e le 'ngoe ho tseba melemo eohle ea lijo tsa Mediterranean, le phephetso e fapaneng ka ho feletseng ea ho e kenya ketsong. Li-swaps tsa Mediterranean tse seng kae bakeng sa lijo tsa letsatsi le le leng ho qala:
Lijo tsa hoseng
Joaloka li-breakfasts likarolong tse ngata tsa lefats'e, ho phomola ha lijo Mediterranean ho fapana ho ea ka letsatsi la beke. Mafelong a beke, lijo tsa hoseng (kapa brunch) ke monyetla oa ho bokana le metsoalle le ba lelapa, phomola, 'me u thabela mokhoa o tloaelehileng oa ho jala.
Ka mohlala, libakeng tse ling tsa Mediterranean Mediterranean, u ka 'na ua bona liphaphatha tse entsoeng ka oli ea oli ea mohloaare' me li fafatsoa ka za'atar (e Bochabela bo Hare li omisitsoe setlama se kopane), mefuta e sa tšoaneng ea li-cheeses, li-hummus, likomkomere tse ncha le salate ea tomate , lifate tsa mohloaare le meroho e khethiloeng tafoleng.
Nakong ea beke ea mosebetsi, lijo tsa hoseng tsa Mediterranean li potlakile ebile li le bonolo.
Leka li-swaps tsena:
| Haeba u rata: | Leka: |
| Seroal le lebese | Ejoa ka lebese, e nang le sinamone, mahe a linotši le litholoana tse ncha tse nkiloeng |
| Bagel e ntle le tranelate chisi | Thollo e 'ngoe le e' ngoe e nang le phepo e ntle, e kang hummus, guacamole, kapa cheese e ncha e pharaletseng 'me e koahetsoe ka tomate e nkiloeng le litholoana tse ncha ka lehlakoreng le leng |
| Muffine le botoro | Kojoana ea Greece e sa tšoane le granola, litholoana tse ncha le mahe a linotši ka holimo |
The Oldways Breakfast 1-2-3 Moralo, o bululetsoeng ke lijo tsa hoseng tsa Mediterranean, e kopanya lijo tsa lijo tsa hoseng likarolong tse tharo:
- Lihlahisoa tsohle
- Litholoana kapa meroho e ncha
- Mohloli oa protheine (joaloka mahe kapa yogurt)
Ho ja ntho e itseng (esita le karolo e nyane haeba u sa lapile hoseng) ho tloha ho e 'ngoe le e' ngoe ea likarolo tsena ho tla u matlafatsa le ho u tlatsa ho fihlela lijo tsa motšehare.
Mantsiboea
Mathoasong a selemo, li-salariatiki, kapa setala sa setso sa Segerike, se qala ho hlaha khafetsa haholo tafoleng ea Segerike. E na le lintho tse fokolang haholo-litamati, likomkomere, eiee e khubelu, pelepele e tšehali e tala, lebese la nku feta feta le lihloaare tsa Kalamata-'me li apere feela ka oli ea mohloaare e sa lebelloang , veine e khubelu ea veine le letsoai la oregano. Li-salate tse ncha ke likhetho tse kholo tsa lijo tsa motšehare, tse nang le likarolo tse ngata tsa koro kapa li-crackers ka lehlakore.
Leka li-swaps tsena:
| Haeba u rata: | Leka: |
| Sandwich ea Turkey e nang le lichelete | Sandwich e nang le tlhapi e entsoeng ka makotikantso kapa e tsitsitsoeng, joaloka tuna, sardine kapa saalmon, le salate e ncha e tala kapa sopho e nyenyane ea meroho ka lehlakore |
| Salate ea Cobb e apereng li-cheese tse tala | Fattoush, sehlopha sa khale sa Mediterranean, se entsoe ka ho tlosa likotoana tsa pita bohobe, sesepa sa oli ea mohloaare e sa lekaneng, lero le lengata la lemone, le mefuta efe kapa efe ea meroho e nang le likomkomere, tamati, radishes le li-eiee tse tala hangata li kenyelletsoa ka litlama tse ncha joaloka parsley kapa koena |
| Nkhomo e halikiloeng ea Sandwich | Plate ea Mediterranean ea mezze e nang le mehloaare, li-hummus, chisi, litholoana tse ncha, le pita kapa li-crackers (haeba u hlile u hloloheloa nama, eketsa likarolo tse seng kae) |
Dinner
Ka tloaelo Mediterranean ka lijo tsa motšehare ke lijo tse kholo ka letsatsi le lijo tsa mantsiboea ke taba e bobebe. Haeba u tloaetse ho ea holong, ho ja lijo tse monate, leka ho leka litlama tse ncha le linoko tse ngata.
Litlama le linoko li tlatsetsa molemong oa sechaba oa mefuta e fapa-fapaneng ea lijo tsa Mediterranean-komine, sinamone le ginger e ka bochabela Mediterranean le oregano, omme le safrone tse ka boroa Europe-mme li fokotsa tlhokahalo ea ho eketsa letsoai le mafura nakong ea ho pheha.
Leka li-swaps tsena:
| Haeba u rata: | Leka: |
| Mac le chisi | Karolo e nyenyane ea pasta eohle ea koro (hoo e ka bang 2/3 senoelo e phehiloeng) ka sipinake e phunyehileng, oli ea mohloaare, linaoa tse tšoeu, li-anchovies tse khethiloeng, li-parmigiano reggiano chisi, tse nang le parsley, li-pepere tse khubelu, le lemon |
| Burger le fries | Khoho e halikiloeng ka pata eohle ea koro e nang le tzatziki (likomkomere tsa yogurt mongobo), e sebelisitsoe ka litapole tse halikiloeng ka ontong le rosemary le oli ea mohloaare |
| Litlhapi le litlhapi | Ho phaphamala kapa ho romeloa ka saalmon, ho pota-potiloe ke metsi, kapa ho entsoe ka letlalo-ka lijo tse phehiloeng tse phehiloeng le meroho ea selemo, joaloka spinach kapa collards. (Quinoa, raese e sootho le mabele ke likhetho tse ntle tsa gluten.) |
Ho ja litholoana tse fapa-fapaneng tse fapaneng, meroho, linate, lipeo, lijo tsohle, limela le lijo tse ling tse phetseng hantle ke mokhoa o motle ka ho fetisisa oa ho ja lijo tse nepahetseng. Ka lehlohonolo, ho na le lijo tse monate tsa Mediterranean le litlolo tse monate tse u susumetsang. Etsoe, batho ba potolohileng Mediterranean ba 'nile ba ja ka tsela ena ka lilemo tse makholo.
Oldways, lijo tsa Boston tse se nang thuso le mokhatlo oa thuto ea phepo e nepahetseng, e ile ea theha Pyramid ea Mediterranean Diet ka 1993 le Harvard School of Public Health le Mokhatlo oa Lefatše oa Bophelo.