Lilemong tsa morao tjena, lijo tsa Mediterranean li fumane tlhokomelo e atileng bakeng sa melemo e mengata ea bophelo bo botle. Phepo ena e susumetsoa ke mekhoa ea setso ea ho ja ea linaha tse moeling oa Mediterranean joalo ka Greece, Italy le Spain. E hatisa ho ja litholoana le meroho e sa tsoa khuoa, lijo-thollo, linaoa, le mafura a phetseng hantle ha e ntse e fokotsa nama e khubelu le lijo tse phehiloeng. Lipatlisiso li bontša hore ho latela lijo tsa Mediterranean e le mokhoa oa bophelo ho ka fana ka melemo e mengata ea bophelo bo botle. Ha e thuse feela ho laola boima ba 'mele, e boetse e tšehetsa bophelo bo botle ba pelo, e fokotsa kotsi ea lefu le sa foleng, e ntlafatsa ts'ebetso ea boko, le ho ntlafatsa bophelo bo botle ba mala. Ho kopanya litatso le litloaelo tsa sebaka sa Mediterranean bophelong ba rona ba letsatsi le letsatsi ho re fa tatso ea bophelo bo botle le ho bula tsela bakeng sa bokamoso bo botle, bo thabileng haholoanyane.
E le moralo oa ho ja ka bophelo bo botle, lijo tsa Mediterranean li bua ka mokhoa o tloaelehileng oa ho ja oa batho ba lulang libakeng tse potolohileng Mediterranean, ho akarelletsa Greece, Italy, Spain, France le linaheng tse ling. E hatisa ho ja lijo tse feletseng, tse sa sebetsoang, haholo-holo metsoako e thehiloeng limela le mafura a phetseng hantle.
Ho nkoa ke litsebi tse ngata tsa phepo e nepahetseng e le e 'ngoe ea litsela tse phetseng hantle tsa ho ja, lijo tsa Mediterranean li thehiloe lijong tse khahlanong le ho ruruha' me li itšetlehile ka metsoako ea limela le mafura a phetseng hantle.
E 'ngoe ea linotlolo tsa lijo tsa Mediterranean ke bongata ba litholoana le meroho. Li na le livithamini tse ngata tsa bohlokoa, liminerale le li-antioxidants ho tšehetsa bophelo bo botle le bophelo bo botle ka kakaretso. Ho feta moo, lijo tsena li khothaletsa tšebeliso ea linaoa, lijo-thollo, linate le lipeo, e leng mehloli e metle ea fiber, protheine le mafura a phetseng hantle. Mefuta ena ea lijo tse entsoeng ka limela e tiisa hore ho na le lijo tse nang le phepo e nepahetseng.
Ntle le melemo ea eona e mengata ea phepo e nepahetseng, lijo tsa Mediterranean li khothalletsa bophelo bo botle ka kakaretso. E khothalletsa ho ikoetlisa kamehla joalo ka ho tsamaea, ho palama baesekele kapa ho nka karolo lipapaling tsa boithabiso. Ho feta moo, e totobatsa ho ja le ba lelapa le metsoalle le ho ja lijo butle-butle le ka kelello.
Lipatlisiso li bontša hore ho latela lijo tsa Mediterranean ho ka fokotsa kotsi ea maloetse a sa foleng a sa tšoaneng, a kang lefu la pelo, stroke, mofuta oa 2 lefu la tsoekere le mefuta e itseng ea kankere. E boetse e amahanngoa le ts'ebetso e ntlafetseng ea kelello le bophelo bo bolelele.
Lijo tsa Mediterranean hangata li thoholetsoa e le e 'ngoe ea lijo tse phetseng hantle lefatšeng. Lijo tsena li tumme eseng feela ka tatso ea tsona e monate empa hape le melemo ea tsona e mengata ea bophelo bo botle. Ke lijo life tse ka sehloohong tse etsang lijo tsa Mediterranean?
● Litholoana le meroho e sa tsoa khuoa: Litholoana le meroho e tloaelehileng e kenyelletsa meroho e makhasi a matala e kang lilamunu, morara le mahapu, pepere ea tšepe, zucchini, spinach le kale, hammoho le meroho e se nang starchy e kang eggplant, broccoli, likomkomere, tamati le fennel, tse nang le limatlafatsi tse ngata. . Lijo li fana ka livithamine tsa bohlokoa, liminerale le li-antioxidants.
● Pulse: Li-legumes, ho kenyelletsa le linaoa tse sephara, lentile, lierekisi le lierekisi, ke lijo tsa mantlha tsa lijo tsa Mediterranean. Li na le protheine ea limela, fiber le mefuta e mengata ea livithamini le liminerale.
● Lijo-thollo: Lithollo tse felletseng ke mohloli oa bohlokoa oa lik'habohaedreite le fiber lijong tsa Mediterranean. Mehlala ea lijo-thollo e kenyelletsa koro, harese, oats, raese e sootho le quinoa.
● Oli ea mohloaare: Oli ea mohloaare ke mafura a phetseng hantle le karolo ea bohlokoa ea lijo tsa Mediterranean. E na le mafura a monounsaturated le li-antioxidants, tse thusang ho fokotsa ho ruruha le ho ntlafatsa bophelo bo botle ba pelo.
● Litlhapi le lijo tsa leoatleng: Kaha sebaka sa Mediterranean se pota-potiloe ke leoatle, ha ho makatse hore ebe litlhapi le lijo tsa leoatleng li etsa karolo ea bohlokoa ea lijo. Tšebeliso ea kamehla ea litlhapi tse kang salmon, sardine le mackerel e na le mafura a omega-3 a mangata. Mafura ana a phetseng hantle a tšehetsa bophelo bo botle ba boko 'me a ka fokotsa kotsi ea lefu la pelo.
● Khoho le mahe: Le hoja nama e khubelu e lekanyelitsoe lijong tsa Mediterranean, likhoho tse kang khoho le turkey li ntse li ka jeoa ka mokhoa o itekanetseng. Mahe hape ke mohloli o tloaelehileng oa protheine lijong tsena.
● Lihlahisoa tsa lebese: Lihlahisoa tsa lebese tse kang chisi le yogurt li ka ekeletsoa ka mokhoa o itekanetseng ho lijo tsa Mediterranean. Lijo tsena li fana ka calcium, protheine le probiotics. Leha ho le joalo, ke habohlokoa ho fokotsa mafura a mangata ka ho khetha lijo tse mafura a tlaase kapa a fokotsehileng.
● Linate le peō: Linate le lipeo, ho kenyelletsa le lialmonde, walnuts, li-flaxseeds le peo ea chia, ke mehloli e metle ea mafura a phetseng hantle, fiber le protheine.
● Litlama le linōko: Lijo tsa Mediterranean li itšetlehile haholo ka litlama le linoko ho eketsa tatso ea lijana. Litlama tse tloaelehileng li kenyelletsa basil, oregano, rosemary le thyme.
● Lijo tsa Mediterranean li khothalletsa ho noa veine e khubelu ka tsela e itekanetseng, haholo-holo ha ho jeoa.Veine e khubelu e na le lintho tse ngata tse thibelang likokoana-hloko 'me e ka fokotsa kotsi ea lefu la pelo.
● Nama e phehiloeng: E 'ngoe ea lintlha tsa bohlokoa tsa lijo tsa Mediterranean ke ho fokotsa tšebeliso ea nama e khubelu. Leha ho le joalo, ho bohlokoa ho ela hloko hore e boetse e eletsa khahlanong le ho ja nama e phehiloeng joalo ka lisoseje, bacon le nama ea deli. Hangata nama ena e phehiloeng e na le sodium e ngata, mafura a se nang bophelo bo botle le li-preservatives, tse ka eketsang kotsi ea ho tšoaroa ke lefu la pelo, mefuta e itseng ea kankere le botenya.
● Tsoekere e ekelitsoeng: Lijo tsa Mediterranean li rata tsoekere ea tlhaho e fumanoang litholoana empa ha e khothalletse ho sebelisoa ha tsoekere e ekelitsoeng, e kang e fumanoang linong tse tsoekere, li-dessert le li-snacks tse phehiloeng. Ho qoba tsoekere e ngata haholo ho bohlokoa ho thibela boima ba 'mele, ho hanyetsa insulin, lefu la tsoekere le lefu la pelo. Ho e-na le hoo, khotsofatsa leino la hau le monate ka litholoana tse ncha, yogurt ea Segerike, kapa lisekoere tse nyenyane tsa chokolete e lefifi e nang le bonyane 70% ea cocoa.
● Lithollo tse hloekisitsoeng: Lijo tsa Mediterranean li khothalletsa ho jeoa ha lijo-thollo tse teteaneng tse nang le limatlafatsi tse kang koro, oats le harese. Ka lehlakoreng le leng, e eletsa khahlanong le ho ja lijo-thollo tse hloekisitsoeng, ho akarelletsa le bohobe bo tšoeu, raese e tšoeu le pasta e entsoeng ka phofo e hloekisitsoeng. Lithollo tse hloekisitsoeng li kena ts'ebetsong ea ho tlosa bran le kokoana-hloko, ho li tlosa fiber, divithamini le liminerale. Li-carbs tsena tse se nang letho li ka baka li-spikes tsa tsoekere ea mali, ho ruruha le ho susumetsa mekhoa e mebe ea ho ja.
● Mafura a trans: E 'ngoe ea likarolo tsa bohlokoa tsa lijo tsa Mediterranean ke ho sebelisoa ha mafura a phetseng hantle a kang oli ea mohloaare, linate le peo. Leha ho le joalo, lijo tse nang le mafura a trans li tlameha ho qojoa ka ho feletseng. Mafura a Trans ke mafura a hlahisoang indastering a fumanoang lihlahisoa tse halikiloeng le tse entsoeng khoebong tse kang likuku, likuku le margarine. Li phahamisa boemo ba k'holeseterole e mpe 'me li theola k'holeseterole e ntle, e leng ho eketsang haholo kotsi ea lefu la pelo le stroke.
● Lijo tse hlabosang tse phehiloeng le lijo tse potlakileng: Li-snacks tse entsoeng le lijo tse potlakileng hangata li na le mafura a mangata a sa pheleng hantle, sodium, lijo-thollo tse hloekisitsoeng le tsoekere e ekelitsoeng. Lijo tsena li lokela ho qojoa lijong tsa Mediterranean hobane li ka ama bophelo bo botle ba pelo, boima ba 'mele le bophelo bo botle ka kakaretso. Ho e-na le hoo, khetha litholoana tse foreshe, meroho, lijo-thollo tse monate le lijo tse entsoeng hae bakeng sa ho matlafatsa ’mele oa hao le ho fana ka limatlafatsi tse hlokahalang.
P: Lijo tsa Mediterranean ke eng?
K: Lijo tsa Mediterranean ke mokhoa oa ho ja o theiloeng haholo-holo litloaelong tsa setso tsa batho ba lulang linaheng tse potolohileng Leoatle la Mediterranean. E totobatsa lijo tse felletseng, tse sa sebetsoang hanyane tse kang litholoana, meroho, lijo-thollo, linaoa, linate, lipeo le oli ea mohloaare. E boetse e kenyelletsa tšebeliso e itekanetseng ea litlhapi, likhoho, lihlahisoa tsa lebese le veine e khubelu, ha e ntse e fokotsa ho ja nama e khubelu le lipompong.
P: Melemo ea ho latela lijo tsa Mediterranean ke efe?
A: Lijo tsa Mediterranean li amana le melemo e mengata ea bophelo bo botle. Ho tsebahala ho fokotsa kotsi ea mafu a pelo, ho fokotsa khatello ea mali, ho ntlafatsa maemo a k'holeseterole, ho thusa ho theola boima ba 'mele, le ho fokotsa kotsi ea mefuta e itseng ea mofetše. Ho feta moo, e 'nile ea amahanngoa le ho fokotseha ha kotsi ea lefu la tsoekere, ho ntlafatsa bophelo bo botle ba kelello, le ho phela nako e telele.
Boitlhotlhollo: Sengoloa sena ke sa tlhaiso-leseling e akaretsang feela 'me ha ea lokela ho nkuoa e le keletso efe kapa efe ea bongaka. Tse ling tsa litaba tsa poso ea blog li tsoa Marang-rang mme ha se setsebi. Sebaka sena sa marang-rang se na le boikarabello ba ho hlophisa, ho hlophisa le ho hlophisa lingoliloeng. Sepheo sa ho fetisa boitsebiso bo bongata ha se bolele hore u lumellana le maikutlo a eona kapa u tiisa bonnete ba litaba tsa eona. Kamehla buisana le setsebi sa tlhokomelo ea bophelo pele u sebelisa li-supplement leha e le life kapa u etsa liphetoho tsamaisong ea tlhokomelo ea bophelo.
Nako ea poso: Oct-12-2023
