Lijo tsa Nordic li laoloa ka lithollo tse ngata, monokotsoai, litholoana, meroho, tlhapi le lihlahisoa tsa lebese tse tlaase. E boetse e tlaase ka tsoekere e eketsehileng le lijo tse nkiloeng. Ka kakaretso, ke mokhoa o motle haholo oa ho ja.
Bafuputsi ba bang ba lumela hore lijo tsa Nordic li tšoana le lijo tsa Mediterranean tse ithutoang haholo . Ka bobeli li na le lijo tse khahlanong le ho ruruha tse nang le mafura a omega-3 a litlhapi, 'me ka bobeli li kenyelletsa litholoana le meroho e ngata.
Lijo tsa Nordic li boetse li na le monokotsoai o ngata, o nang le lik'hilojule tse fokolang, 'me o na le divithamine e ngata le liminerale. Li boetse li na le lik'hemik'hemik'hale tsa limela tsa 'mele, haholo-holo li-pigments tse mebala-bala tse mebala-bala le tse khubelu.
Lijo tsa Nordic ha li thata ho latela hafeela u ka tlohela tsoekere e eketsehileng 'me u fokotsa lijo tse khubelu tsa mafura. Nahana haholoanyane melaong eohle, lijo tse ncha le lijo tse ngata tse sa sebelisoeng haholo (e leng maikutlo a matle ho sa tsotellehe boemo leha e le bofe).
Mona ke kakaretso ea rona ea Nordic Diet.
Whole Grains
Bonyane karolo ea 25 lekholong ea lik'hilojule tsa lijo tsa Nordic li tsoa lihlahisoa tse ngata tsa lijo-thollo tse kang rye, harese le li-oats. Lijo li boetse li akarelletsa raese e sootho, pasta e feletseng ea lijo-thollo le lijo tse ngata tsa lijo-thollo. Mokhoa oa lijo-thollo o lumelloa ho ja lijo tsa Nordic, hafeela o ne o se na tsoekere kapa honey.
Litholoana, Meroho le Lihlahisoa
Lijo tsa Nordic li na le bonyane senoelo se seng sa litholoana le senoelo se seng sa meroho letsatsi ka leng. E ruile haholo ka monokotsoai - ho feta likopi tse peli ka letsatsi tsa blueberries, fragole, tse tala, kapa li-lingonberries tsa setso.
Mafura
Lijo tsa Nordic li na le mafura a mangata empa li kenyelletsa oli e nkiloeng (re ne re tla sebelisa oli ea Canola Amerika Leboea), hammoho le margarine ea mahala ea mafura e entsoeng ka oli ea soya. Li-nati le lipeo le tsona ha li sebelisoe.
Lihlahisoa tsa Mafura
Lebese le tlaase la mafura, yogurt, le chisi li kenyelelitsoe lijong, empa lihlahisoa tsa lebese tse monate le lihlahisoa tse tsoekere tsa tsoekere ha li le menu.
Sebelisa bonyane litšebeletso tse peli ka letsatsi.
Litlhapi
Ja litlhapi tse mafura tse leoatleng tse kang saalmon, herring kapa tuna, libeke tse peli beke le beke (kapa ho feta), hammoho le ho ja lijo tse le 'ngoe tse nang le mafura a mafura.
Lijo
Lijo tsa likhoho le lipapali li lumelloa, hafeela u khetha ho khaola nama e fokolang mafura. Khetha likhoho, turkey le ho khaola ho matla ha konyana le likokoana-hloko.
Lijo
Ha ho lino tse tsoekere. Tšebeliso e 'ngoe ea litholoana kapa lero la melee e lokile. Tšoara ka metsi, kofi, tee le lebese le tlaase.
Scandinavian Recipes
Ha ho hlokahale hore u boloke kichine ea hao ka phaello ea Scandinavia hore u thabele lijo tsa mefuta ea Nordic - feela thekiso ea litholoana le meroho u se u ntse u e rata le ho eketsa monokotsoai, litlhapi le lijo tse ngata. Fetola oli ea Canola le lihlahisoa tsa lebese tse tlaase 'me u setse.
Lisebelisoa
Akesson A, Andersen LF, Kristjánsdóttir AG, Roos E, Trolle E, Voutilainen E, Wirfält E. "Litla-morao tse amahanngoa le lijo tse tloaelehileng tsa ho ja lijo tsa Nordic: tlhahlobo ea lingoliloeng e hlophisehileng." Phepo ea Lijo. 2013 Oct 9; 57. http://www.nature.com/ejcn/journal/v68/n1/full/ejcn2013192a.html.
Brader L, Uusitupa M, Dragsted LO, Hermansen K. "Liphello tsa Lijo tsa Nordic tse nang le phepo e nepahetseng ea khatello ea mali Metsing ea Metabolic Syndrome: e leng tlhahiso-pele ea SYSDIET." Eur J Lithethefatsi tsa Meriana. 2013 Oct 16. http://www.nature.com/ejcn/journal/v68/n1/full/ejcn2013192a.html.