Ukutya kweMeditera, okuye kwaqatshelwa njenge enye yezidlo ezinempilo kwihlabathi, igcwele ezinye zezona zinto zibalaseleyo zokutya ezichasene nokudumba. Ngapha koko, uphando, njengophononongo luka-2022 Uluvo lwangoku kwiZondlo zeKlinikhi kunye noNyango lweMetabolic ichonge ukutya kweMeditera njengento esondeleyo 'kwisidlo esichasayo.' Oku kungenxa yokugxininisa ekubandakanyeni iziqhamo ezininzi kunye nemifuno, i-grains epheleleyo, imithombo yeprotheyini ephilileyo, imifuno, iziqholo kunye nemithombo ye-fat enempilo-njengembewu ye-chia, i-walnuts, i-avocado kunye neoli yeoli-yonke imihla. Oku kutya kusempilweni kuzisa iivithamini, iiminerali kunye ne-antioxidants ezinceda ukomeleza amajoni akho omzimba kunye nokuthintela ukudumba.
Okona Kulungileyo Ukutya okuKutyayo Ukulwa nokuQinisaUkudumba yinxalenye yendalo yobomi bemihla ngemihla-kona kukhusela abahlaseli bamanye amazwe kwaye kusinceda siphilise ekwenzakaleni. Kodwa xa ukuvuvukala kungena kwi-overdrive kwaye kuguqukele ekubeni kukudumba okungapheliyo, kunokubangela ingxaki emizimbeni yethu. Ukuvuvukala okungapheliyo kubonakaliswe ukuba kuhambelana nomhlaza, isifo senhliziyo, isifo samathambo kunye nesifo sikashukela.
Iindaba ezilungileyo kukuba ukulandela ukutya kweMeditera kunoko uncedo ukulwa nokuvuvukala kwaye uthintele izifo ezingapheliyo ezinxulumene nayo, singasathethi ke ukuba kunjalo esebenzayo ekulahlekeni kobunzima , enkosi kuyo yonke ifayibha esekwe kwisityalo.
Kwesi sicwangciso sokutya seMeditera, uya kufumana iindlela zokupheka zeMeditera ekulula ukuzilandela kunye neengcebiso ezilula zokulungiselela ukutya ukwenza ukulandela oku kutya kube lula njengoko kunokuba njalo.
Siseta esi sicwangciso kwiikhalori ze-1,200 ngosuku ukukhuthaza ukulahleka kwesisindo esinempilo kwi-1 ukuya kwi-2 yeekhilogram ngeveki kodwa songezwa kwiinguqu ukuze siqhube ukuya kwii-1,500- kunye ne-2,000-calorie iintsuku, kuxhomekeke kwiimfuno zakho . Kwaye khumbula, akukhona nje ngeekhalori. Ukuba uziva udiniwe, ulambile, unganelisekanga kwaye uphantsi kwamandla, ezi zizibonakaliso ezilungileyo zokuba unokufuna ukutya okuninzi.
Bona Okuninzi: Isicwangciso seSidlo seMeditera seentsuku ezingama-30 plus Mediterranean Diet Meal Plans for Ihlobo , Ukuwa kwaye Ubusika .
I-Anti-Inflammatory Mediterranean Diet Foods List
Oku kukutya okuchasene nokudumba ukutya okuninzi, ebesiqinisekile ukuba sikubandakanya kule menyu yokutya yeMeditera:
- Amatsheri
- Ispinatshi
- Iponyoponyo
- Ijinja
- iimbwe zechai
- Amaqunube amnyama
- Ilamuni
- Igalikhi
- I-Oregano
- Iparsley
- Njengoko
- Iitshiphu
- Basil
- Iitumato zeCherry
- I-oyile ye-olivu
- Islamoni
- Okunye
- Ibrokholi
- Ikhaphetshu ebomvu
- Itswele elibomvu
- Paprika
- Kumin
- Ii-ertyisi
- Icauliflower
Indlela Yokutya-ukulungiselela iVeki yakho yokutya
- Meal-prep the Anti-Inflammatory Cherry-Spinach Smoothie ngokwenza iipakethi zefrizer ezi-4 ezikhonza enye ukuba zibe nazo ngeentsuku ze-1, 3, 5 kunye ne-6. Linganisa kwaye wongeze zonke izithako, ngaphandle kolwelo, kwiingxowa zesikhenkcisi ezingangeni moya ( siyazithanda ezi Iingxowa ze-silicone ezinokuthi zisetyenziswe kwakhona ), ngoko konke okuseleyo ukwenza ekuseni kukulahla nje izithako ezifriziwe kwi-blender, yongeza ulwelo kwaye udibanise.
- Yenza iSavory Date & Pistachio Bites ukuze ube nokutya okutyiwayo evekini. Faka efrijini ukuya kwiintsuku ezi-3 okanye umkhenkce ukuya kwiinyanga ezi-3.
- Lungiselela iSpinatshi kunye ne-Feta Turkey Meatballs kunye neHerbed Quinoa ukuze usitye isidlo sasemini ngeNtsuku 1 ukuya ku-4.
- Fumana iSuphu yeNoodle yeNoodle yeNkuku eSlow-Cooker kunye neVegetable kwangethuba ngoSuku loku-1 ukuze zilunge ngexesha lesidlo sangokuhlwa.
Usuku 1
Isidlo sakusasa (410 calories)
- I-1 ekhonza i-Anti-Inflammatory Cherry-Spinach Smoothie
A.M. I-Snack (68 calories)
- I-1 ehambisa iSavory Date & Pistachio Bites
Isidlo sasemini (374 calories)
- I-1 ekhonza iSaladi eluhlaza kunye nePita Bread kunye neHummus
P.M. I-Snack (i-70 calories)
- 2 Clementines
Isidlo sangokuhlwa (256 calories)
- I-1 ephakela iSlow-Cooker yenkukhu kunye neSophu yeNoodle yemifuno
Yenze ibe lusuku oluyi-1,500-calorie: Yandisa i-A.M. i-snack ukuya kwi-2 servings Savory Date & Pistachio Bites, kunye nokwandisa isidlo sakusihlwa kwii-2 servings Slow-Cooker Chicken & Vegetable Noodle Soup.
Yenze ibelusuku lwe-2,000-calorie: Yandisa i-A.M. I-snack ukuya kwi-2 servings Savory Date & Pistachio Bites kwaye wongeze ikomityi e-1 yamaqunube kwi-A.M. i-snack, yongeza i-apile e-1 ephakathi kwisidlo sasemini, yongeza ikomityi enye ye-nonfat yeyogathi yesiGrike kwi-P.M. i-snack, ukwandisa isidlo sakusihlwa kwi-2 ye-Slow-Cooker Chicken & Vegetable Noodle Soup, kwaye wongeze i-1 medium-wheat dinner roll kwisidlo sakusihlwa.
Usuku 2
Isidlo sakusasa (242 calories)
- I-1 ehambisa i-Boat Cheese, i-Blackberry, kunye ne-Almond Topped Toast
A.M. I-Snack (35 calories)
- 1 clementine
Isidlo sasemini (392 calories)
- Isipinatshi esi-1 kunye ne-Feta Turkey Meatballs kunye ne-Herbed Quinoa
P.M. I-Snack (135 calories)
- Iinkonzo ezi-2 zeSavory Date & Pistachio Bites
Isidlo sangokuhlwa (409 calories)
- I-1 yokukhonza i-Superfood Chopped Salad kunye neSalmon kunye ne-Creamy Garlic yokunxiba
Yenze ibe lusuku oluyi-1,500-calorie: Yandisa isidlo sakusasa ukuya kwi-2 servings yeBhokwe Cheese, iBlackberry, kunye neAlmond Topped Toast kwaye wongeze i-4 walnuts kwi-A.M. I-snack.
Yenze ibelusuku lwe-2,000-calorie: Ukwandisa isidlo sakusasa kwi-2 servings yebhokhwe yebhokhwe, i-Blackberry, kunye ne-Almond Topped Toast, yongeza i-12 walnuts kwi-A.M. i-snack, yongeza i-apile e-1 ephakathi kwisidlo sasemini, yongeza ikomityi enye ye-nonfat yeyogathi yesiGrike kwi-P.M. i-snack, kwaye wongeze i-1 ephakathi kwe-whole-wheat dinner roll kwisidlo sangokuhlwa.
Usuku 3
Isidlo sakusasa (410 calories)
- I-1 ekhonza i-Anti-Inflammatory Cherry-Spinach Smoothie
A.M. I-Snack (68 calories)
- I-1 ehambisa iSavory Date & Pistachio Bites
Isidlo sasemini (392 calories)
- Isipinatshi esi-1 kunye ne-Feta Turkey Meatballs kunye ne-Herbed Quinoa
P.M. I-Snack (95 calories)
- I-apile e-1 ephakathi
Isidlo sangokuhlwa (255 calories)
- I-1 ekhonza i-Seared Scallops kunye ne-White Bean Ragu kunye ne-Charred Lemon
Yenze ibe lusuku oluyi-1,500-calorie: Yongeza i-clementine e-1 ku-A.M. i-snack kunye nokwandisa isidlo sakusihlwa kwi-2 servings Seared Scallops kunye ne-White Bean Ragu kunye ne-Charred Lemon.
Yenze ibelusuku lwe-2,000-calorie: Yandisa i-A.M. i-snack ukuya kwi-2 servings Savory Date & Pistachio Bites kwaye wongeze iiclementines ezi-2 kwi-A.M. i-snack, yongeza ipereyi e-1 kwisidlo sasemini, yongeza ikomityi enye ye-nonfat yeyogathi yesiGrike kwi-P.M. i-snack, ukwandisa isidlo sakusihlwa kwi-2 servings Seared Scallops kunye ne-White Bean Ragu & i-Charred Lemon, kwaye ungeze i-1 medium-wheat dinner roll kwisidlo sakusihlwa.
Usuku 4
Isidlo sakusasa (242 calories)
- I-1 ehambisa i-Boat Cheese, i-Blackberry, kunye ne-Almond Topped Toast
A.M. I-Snack (101 calories)
- Ipere eliphakathi
Isidlo sasemini (392 calories)
- Isipinatshi esi-1 kunye ne-Feta Turkey Meatballs kunye ne-Herbed Quinoa
P.M. I-Snack (35 calories)
- 1 clementine
Isidlo sangokuhlwa (442 calories)
- I-1 yokukhonza iWalnut-Rosemary Crusted Salmon
- 1 ukukhonza ISquash eRostiweyo kunye neeApile ezineCheri ezomileyo kunye neePepitas
Yenze ibe lusuku oluyi-1,500-calorie: Yongeza ikomityi enye engenanto iyogathi yeGreek kwi-A.M. i-snack, ukwandisa i-P.M. i-snack kwi-2 clementines, kwaye udibanise i-8 walnuts kwi-P.M. I-snack.
Yenze ibelusuku lwe-2,000-calorie: Yongeza isidlo sakusasa ukuya kwi-2 ye-2 ye-Boat cheese, i-Blackberry, kunye ne-Almond Topped Toast, yongeza ikomityi enye ye-nonfat yeyogathi ye-Greek kwi-A.M. i-snack, ukwandisa i-P.M. i-snack kwi-2 clementines kwaye ungeze i-walnuts ye-16 kwi-P.M. I-snack, kwaye wongeze i-1 ephakathi kwe-whole-wheat dinner roll kwisidlo sakusihlwa.
Usuku 5
Isidlo sakusasa (240 calories)
- I-1/2 ekhonza i-Anti-Inflammatory Cherry-Spinach Smoothie
- 1 clementine
A.M. I-Snack (35 calories)
- 1 clementine
Isidlo sasemini (392 calories)
- Isipinatshi esi-1 kunye ne-Feta Turkey Meatballs kunye ne-Herbed Quinoa
P.M. I-Snack (84 calories)
- 1 ikomityi blueberries
Isidlo sangokuhlwa (479 calories)
- I-1 ekhonza iChickpea kunye ne-Quinoa Bowl kunye neSauce yePepper eRosiweyo
Yenze ibe lusuku oluyi-1,500-calorie: Yandisa isidlo sakusasa kwi-1 yokukhonza i-Anti-Inflammatory Cherry-Spinach Smoothie kwaye wongeze i-8 walnuts kwi-A.M. I-snack.
Yenze ibelusuku lwe-2,000-calorie: Ukwandisa isidlo sakusasa kwi-1 ukukhonza i-Anti-Inflammatory Cherry-Spinach Smoothie, yongeza i-16 walnuts kwi-A.M. i-snack, yongeza ikomityi enye ye-nonfat yeyogathi yesiGrike kwi-P.M. i-snack, kwaye wongeze ii-servings ezi-2 zeSavory Date & Pistachio Bites kunye ne-apile enye ephakathi njenge-snack yangokuhlwa.
Iingcebiso Zokulungiselela Ukutya: Gcina isitya esinye seChickpea kunye neQuinoa ngeSauce eRoasted Pepper eRoasiweyo ngesidlo sasemini ngoSuku lwesi-6.
Yenza i-1 igcwele i-Anti-Inflammatory Cherry-Spinach Smoothie ngentsasa yoSuku lwe-5, uze uyifake efrijini i-1/2 yokukhonza isidlo sakusasa ngoSuku lwe-6. Gcoba i-smoothie ukuba ukwahlukana kwenzeka.
Usuku 6
Isidlo sakusasa (240 calories)
- I-1/2 ekhonza i-Anti-Inflammatory Cherry-Spinach Smoothie
- 1 clementine
A.M. I-Snack (68 calories)
- I-1 ehambisa iSavory Date & Pistachio Bites
Isidlo sasemini (477 calories)
- I-1 ekhonza iChickpea kunye ne-Quinoa Bowl kunye neSauce yePepper eRosiweyo
Isidlo sangokuhlwa (403 calories)
- 1 ukukhonza Ipasta yeLemon eCreamy eneShrimp
Yenze ibe lusuku oluyi-1,500-calorie: Yandisa isidlo sakusasa ukuya kwi-1 yokukhonza i-Anti-Inflammatory Cherry-Spinach Smoothie kwaye wongeze i-apile e-1 ephakathi njenge-P.M. I-snack.
Yenze ibelusuku lwe-2,000-calorie: Yandisa isidlo sakusasa ukuya kwi-1 yokukhonza i-Anti-Inflammatory Cherry-Spinach Smoothie, ukwandisa i-A.M. I-snack ukuya kwi-2 servings Umhla oSavory & Pistachio Bites, yongeza ipereyi ephakathi ukuya kwi-A.M. i-snack, yongeza i-apile ephakathi e-1, ii-walnuts ezi-4 kunye nekomityi enye ye-nonfat yeyogathi yesiGrike njenge-P.M. i-snack, kwaye wongeze i-1/4 yekomityi ye-hummus kunye ne-1 ikomityi ye-cucumber esikiweyo njenge-snack yangokuhlwa.
Usuku 7
Isidlo sakusasa (242 calories)
- I-1 ehambisa i-Boat Cheese, i-Blackberry, kunye ne-Almond Topped Toast
A.M. I-Snack (68 calories)
- I-1 ehambisa iSavory Date & Pistachio Bites
Isidlo sasemini (374 calories)
- I-1 ekhonza iSaladi eluhlaza kunye nePita Bread & Hummus
P.M. I-Snack (95 calories)
- I-apile e-1 ephakathi
Isidlo sangokuhlwa (411 calories)
- I-1 yokuphakela i-Cauliflower Rice Bowls kunye neNkukhu eYosiweyo
Yenze ibe lusuku oluyi-1,500-calorie: Yandisa isidlo sakusasa ukuya kwi-2 servings yeBhokwe Cheese, iBlackberry, kunye neAlmond Topped Toast kwaye wongeze iiclementines ezi-2 kwi-A.M. I-snack.
Yenze ibelusuku lwe-2,000-calorie: Yandisa isidlo sakusasa ukuya kwi-2 servings yebhokhwe yebhokhwe, i-Blackberry, kunye ne-Almond Topped Toast, yongeza i-2 clementines kwi-A.M. i-snack, yongeza ipereyi ephakathi kwisidlo sasemini, yongeza ikomityi enye ye-nonfat yeyogathi yesiGrike kunye ne-8 walnuts kwi-P.M. i-snack, kwaye wongeze i-1 ephakathi kwe-whole-wheat dinner roll kwisidlo sangokuhlwa.
