Lilemong tsa morao tjena, lijo tsa Mediterranean li fumane tlhokomelo e pharaletseng ka lebaka la melemo ea tsona e mengata ea bophelo bo botle. Lijo tsena li susumelitsoe ke mekhoa ea setso ea ho ja ea linaha tse moeling oa Mediterranean tse kang Greece, Italy le Spain. E hatisa ho ja litholoana le meroho e foreshe, lijo-thollo tse felletseng, linaoa le mafura a phetseng hantle ha ka nako e ts'oanang e fokotsa nama e khubelu le lijo tse sebetsitsoeng. Lipatlisiso li bontša hore ho latela lijo tsa Mediterranean e le mokhoa oa bophelo ho ka fana ka melemo e fapaneng ea bophelo bo botle. Ha e thuse feela ho laola boima ba 'mele, empa e boetse e tšehetsa bophelo bo botle ba pelo, e fokotsa kotsi ea lefu le sa foleng, e ntlafatsa ts'ebetso ea boko, 'me e ntlafatsa bophelo bo botle ba mala. Ho kopanya litatso le meetlo ea sebaka sa Mediterranean bophelong ba rona ba letsatsi le letsatsi ho re fa tatso ea bophelo bo botle 'me ho re bulela tsela bakeng sa bokamoso bo phetseng hantle le bo thabileng.
Jwalo ka moralo wa ho ja o phetseng hantle, dijo tsa Mediterranean di bolela mokgwa wa setso wa ho ja wa batho ba dulang dibakeng tse potileng Mediterranean, ho kenyeletswa Greece, Italy, Spain, Fora le dinaha tse ding. E totobatsa ho ja dijo tse felletseng, tse sa sebetswang, haholo-holo metsoako e thehilweng dimeleng le mafura a phetseng hantle.
Kaha litsebi tse ngata tsa phepo e nepahetseng li nka e le e 'ngoe ea litsela tse phetseng hantle tsa ho ja, lijo tsa Mediterranean li thehiloe lijong tse thibelang ho ruruha 'me li thehiloe metsoakong e thehiloeng limela le mafura a phetseng hantle.
E 'ngoe ea linotlolo tsa lijo tsa Mediterranean ke litholoana le meroho e mengata. Li na le livithamine tse ngata tsa bohlokoa, liminerale le li-antioxidants ho tšehetsa bophelo bo botle le boiketlo ka kakaretso. Ho feta moo, lijo tsena li khothalletsa ho ja linaoa, lijo-thollo tse felletseng, linate le peo, e leng mehloli e metle ea faeba, protheine le mafura a phetseng hantle. Mefuta ena ea lijo tse thehiloeng limela e netefatsa lijo tse felletseng le tse leka-lekaneng.
Ntle le melemo ea eona e mengata ea phepo e nepahetseng, lijo tsa Mediterranean li khothalletsa mokhoa oa bophelo o phetseng hantle ka kakaretso. E khothalletsa boikoetliso ba 'mele bo tloaelehileng joalo ka ho tsamaea ka maoto, ho palama baesekele kapa ho nka karolo lipapaling tsa boithabiso. Ho feta moo, e hatisa ho ja le ba lelapa le metsoalle le ho natefeloa ke lijo butle-butle le ka hloko.
Lipatlisiso li bontša hore ho latela lijo tsa Mediterranean ho ka fokotsa kotsi ea mafu a sa foleng a fapaneng, a kang lefu la pelo, stroke, lefu la tsoekere la mofuta oa 2 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 ka ho fetisisa lefatšeng. Lijo tsena li tumme eseng feela ka tatso ea tsona e monate empa hape le ka melemo ea tsona e mengata ea bophelo bo botle. Lijo tse ka sehloohong tse etsang lijo tsa Mediterranean ke life?
● Litholoana le meroho e foreshe: Litholoana le meroho tse tloaelehileng li kenyelletsa meroho e tala e makhasi a kang lilamunu, morara le mahapu, pepere ea tšepe, zucchini, spinach le kale, hammoho le meroho e seng setache 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.
● Li-pulse: Linaoa, ho kenyeletsoa le linaoa tse sephara, lensisi, lierekisi le lierekisi, ke tsa bohlokoa lijong tsa Mediterranean. Li na le protheine e ngata ea limela, faeba le mefuta e fapaneng ea livithamine le liminerale.
● Lithollo tse felletseng: Lithollo tse felletseng ke mohloli oa bohlokoa oa lik'habohaedreite le faeba lijong tsa Mediterranean. Mehlala ea lijo-thollo tse felletseng e kenyelletsa koro e felletseng, harese, oats, raese e sootho le quinoa.
● Oli ea mohloaare: Oli ea mohloaare ke mafura a phetseng hantle 'me ke karolo ea bohlokoa ea lijo tsa Mediterranean. E ruile mafura a monounsaturated le li-antioxidants, tse thusang ho fokotsa ho ruruha le ho khothaletsa bophelo bo botle ba pelo.
● Tlhapi le lijo tsa leoatleng: Kaha sebaka sa Mediterranean se pota-potiloe ke leoatle, ha ho makatse hore ebe tlhapi le lijo tsa leoatleng ke karolo ea bohlokoa ea lijo. Ho ja litlhapi tse kang salmon, sardine le mackerel khafetsa ho na le mafura a omega-3 acid 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 lekanyeditswe dijong tsa Mediterranean, dikgoho tse kang kgoho le turkey di ntse di ka jewa ka tekanyo. Mahe le ona ke mohlodi o tlwaelehileng wa protheine dijong tsena.
● Lihlahisoa tsa lebese: Lihlahisoa tsa lebese tse kang chisi le yogurt li ka eketsoa ka tekanyo lijong tsa Mediterranean. Lijo tsena li fana ka calcium, protheine le li-probiotic. Leha ho le joalo, ho bohlokoa ho fokotsa mafura a khotše ka ho khetha lijo tse nang le mafura a tlase kapa tse nang le mafura a fokolang.
● Linate le peo: Linate le peo, ho kenyeletsoa lialmonde, linate, peo ea folaxe le peo ea chia, ke mehloli e meholo ea mafura a phetseng hantle, faeba le protheine.
● Litlama le linoko: Lijo tsa Mediterranean li itšetlehile haholo ka litlama le linoko ho eketsa tatso lijong. Litlama tse tloaelehileng li kenyelletsa basil, oregano, rosemary le thyme.
● Lijo tsa Mediterranean li khothalletsa ho noa veine e khubelu ka mokhoa o itekanetseng, haholo-holo nakong ea lijo. Veine e khubelu e na le li-antioxidants tse ngata 'me e ka fokotsa kotsi ea lefu la pelo
● Nama e sebetsitsoeng: E 'ngoe ea likarolo tsa bohlokoa tsa lijo tsa Mediterranean ke ho fokotsa ho ja nama e khubelu. Leha ho le joalo, hoa bohlokoa ho hlokomela hore e boetse e eletsa khahlanong le ho ja nama e sebetsitsoeng joalo ka lisoseje, bacon le nama ea deli. Nama ena e sebetsitsoeng hangata e na le sodium e ngata, mafura a sa pheleng hantle le lintho tse bolokang lijo, tse ka eketsang kotsi ea lefu la pelo, kankere e itseng le botenya.
● Tsoekere e ekelitsoeng: Lijo tsa Mediterranean li rata tsoekere ea tlhaho e fumanoang litholoana empa li thibela ho jeoa ha tsoekere e ekelitsoeng, joalo ka e fumanoang lino tse tsoekere, lijo tse tsoekere le lijo tse bobebe tse sebetsitsoeng. Ho qoba tsoekere e ngata e ekelitsoeng ho bohlokoa ho thibela ho nona, ho hanyetsa insulin, lefu la tsoekere le lefu la pelo. Ho e-na le hoo, khotsofatsa leino la hao le monate ka litholoana tse foreshe, yogurt ea Segerike, kapa sekwere se senyenyane sa tsokolate e lefifi e nang le bonyane 70% ea cocoa.
● Lithollo tse hloekisitsoeng: Lijo tsa Mediterranean li khothalletsa ho ja lijo-thollo tse feletseng tse nang le limatlafatsi tse ngata, tse kang koro e feletseng, oats le harese. Ka lehlakoreng le leng, e eletsa khahlanong le ho ja lijo-thollo tse hloekisitsoeng, ho kenyeletsoa bohobe bo bosoeu, raese e tšoeu le pasta e entsoeng ka phofo e hloekisitsoeng. Lithollo tse hloekisitsoeng li feta ts'ebetsong ea ho tlosa bran le kokoana-hloko, ho li tlosa faeba, livithamine le liminerale. Lik'habohaedreite tsena tse se nang letho li ka baka ho phahama ha tsoekere maling, ho ruruha le ho susumetsa mekhoa e sa pheleng hantle ea ho ja.
● Mafura a Trans: E 'ngoe ea likarolo tsa bohlokoa tsa lijo tsa Mediterranean ke ho ja mafura a phetseng hantle joalo ka oli ea mohloaare, linate le peo. Leha ho le joalo, lijo tse nang le mafura a trans li lokela ho qojoa ka ho feletseng. Mafura a trans ke mafura a hlahisoang indastering a fumanoang lihlahisoa tse halikiloeng le tse besitsoeng tsa khoebo tse kang li-pastry, li-cookie le margarine. A phahamisa maemo a k'holeseterole e mpe le maemo a tlase a k'holeseterole e ntle, e leng se eketsang kotsi ea lefu la pelo le stroke haholo.
● Lijo tse bobebe tse sebetsitsoeng le lijo tse potlakileng: Lijo tse bobebe tse sebetsitsoeng 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, ho nona le bophelo bo botle ka kakaretso. Ho e-na le hoo, khetha litholoana tse foreshe, meroho, lijo-thollo tse felletseng le lijo tse entsoeng hae ho fepa 'mele oa hau le ho fana ka limatlafatsi tsa bohlokoa.
P: Lijo tsa Mediterranean ke eng?
K: Lijo tsa Mediterranean ke mokhoa oa ho ja o thehiloeng haholo-holo mekhoeng ea setso ea ho ja ea batho ba lulang linaheng tse potolohileng Leoatle la Mediterranean. E hatisa lijo tse felletseng, tse sa sebetsoang haholo joalo ka litholoana, meroho, lijo-thollo tse felletseng, linaoa, linate, peo le oli ea mohloaare. E boetse e kenyelletsa ho ja tlhapi, likhoho, lihlahisoa tsa lebese le veine e khubelu ka mokhoa o itekanetseng, ha ka nako e ts'oanang ho fokotsa ho ja nama e khubelu le lipompong.
P: Melemo ea ho latela lijo tsa Mediterranean ke efe?
K: Lijo tsa Mediterranean li 'nile tsa amahanngoa le melemo e mengata ea bophelo bo botle. Ho tsebahala hore li fokotsa kotsi ea mafu a pelo, li theola khatello ea mali, li ntlafatsa maemo a k'holeseterole, li khothalletsa ho theola boima ba 'mele, le ho fokotsa kotsi ea mefuta e itseng ea kankere. Ho feta moo, li 'nile tsa amahanngoa le kotsi e fokotsehileng ea lefu la tsoekere, bophelo bo botle ba kelello bo ntlafetseng le ho eketsa nako e telele.
Tlhokomeliso: Sengoloa sena ke sa tlhahisoleseding e akaretsang feela mme ha sea lokela ho nkuwa e le keletso efe kapa efe ya bongaka. Tse ding tsa tlhahisoleseding ya poso ya blog di tswa Inthaneteng mme ha se tsa botsebi. Webosaete ena e ikarabella feela bakeng sa ho hlophisa, ho hlophisa le ho hlophisa dihlooho. Morero wa ho fetisa tlhahisoleseding e eketsehileng ha o bolele hore o dumellana le maikutlo a yona kapa o tiisa bonnete ba dikahare tsa yona. Kamehla buisana le setsebi sa tlhokomelo ya bophelo pele o sebedisa ditlatsetso dife kapa dife kapa o etsa diphetoho tsamaisong ya hao ya tlhokomelo ya bophelo.
Nako ea poso: Mphalane-12-2023
