Mediterranean Noj cov zaub mov: Secrets efficiency

Mediterranean cuisine yog suav tias yog ib qho ntawm qhov zoo nruab nrab lub neej expectancy nyob rau hauv lub cheeb tsam yog siab thiab tus naj npawb ntawm centenarians yeej ib txwm tau zoo kawg thiab. Tsis tas li ntawd, cov feem pua ntawm cov rog cov neeg nyob rau hauv lub Mediterranean lub teb chaws, yeej ib txwm tau muaj tsawg kawg nkaus, raws li zoo raws li cov theem ntawm cov hlab plawv tus kab mob. Tag nrho cov no pab mus rau qhov tseeb hais tias lub tswvyim ntawm "Mediterranean noj cov zaub mov" - qhov no yog ib qho ntawm feem tag nrho thiab zoo noj haus mus kom ze rau harmonization ntawm lub metabolic dab thiab zuag qhia tag nrho kev txhim kho ntawm lub cev.

Rau cov neeg uas nws xaiv - Mediterranean noj cov zaub mov ntawv qhia zaub mov yuav tsis tau npub thiab monotonous: lub indispensable Cheebtsam ntawm xws li ib tug khoom noj yuav muaj ntau ntawm txiv hmab txiv ntoo, zaub thiab tshuaj ntsuab, txiv roj roj, nqaij ntses nyoo, khoom noj siv mis, tshwj xeeb tshaj yog cheese, thiab txawm ib tug me me npaum li cas ntawm liab cawu cub. Ntawm cov khoom no yuav tsum npaj kom txhij nyob rau hauv ib tug loj tus naj npawb ntawm qab tais diav, thiab qhov no ua rau no noj cov zaub mov yog tsis tsuas yog ib lub tseem ceeb, tab sis kuj qab ntxiag, raws li cov neeg tsis xav tias txwv nyob rau hauv cov zaub mov, uas yog tseem ceeb heev rau cov hauj lwm zoo ntawm tej zaub mov noj.

Raws li cov kev noj cov zaub mov yog ib tug neeg noj qab nyob, lub Mediterranean noj cov zaub mov yog raws li nyob rau hauv lub carbohydrate moiety. Qhov no cereal, khob cij los ntawm hmoov nplej los yog whole grains, pasta, noob taum thiab qos yaj ywm. Kev mloog yog them rau txiv hmab txiv ntoo thiab zaub, dua li raws caij nyoog Freshly - lawv yog cov feem ntau pab tau, thiab muaj lub siab tshaj plaws nqi ntawm cov vitamins thiab antioxidants. Lub hnub yuav noj mus rau ib tug kilogram ntawm tshiab zaub thiab tshuaj ntsuab. Lub ntsiab qhov chaw ntawm roj yuav tsum tau xyuas kom nkauj xwb tus txiv roj roj: nws yog ua tau rau sau xam lav, siv nyob rau hauv qhov kev npaj ntawm kub tais diav thiab cov kua ntsw. Tsis tas li ntawd nws tso cai rau mis nyuj muaj roj, nyob rau hauv particular ntawm cheese, tab sis ntawm chav kawm, nws yog zoo dua rau muab kev xaiv li cas rau qhov zoo tshaj plaws tau noj cov zaub mov ntau ntau yam.

Lub ntsiab qhov chaw ntawm cov protein yuav tsum legumes thiab neeg rau, thiab khoom noj siv mis, tib cheese thiab muaj roj tsawg yogurt, tab sis cov mis nyuj yuav tsum tau muaj. Pub tsis ntau siv ntshiv nqaij liab, tab sis cov nqaij ntawm ib tug noog los yog ib tug luav, ntau dua li, raws li qhov zoo tshaj plaws kev xaiv - ntawm chav kawm, nqaij ntses nyoo: lawv muaj loj nyiaj ntawm cov protein thiab muaj roj - yam tsawg kawg, yog hais tias nws yog muaj nws yog - tsuas yog lub feem ntau yuav pab tau. Cov pub tus naj npawb ntawm qe - tsis muaj ntau tshaj li plaub lub lis piam, nrog rau tej cov neeg uas yog siv nyob rau hauv ua noj ua haus thiab ci. Tab sis fungi yuav xyuam xim noj tsawg kawg yog txhua txhua hnub.

Los ntawm kis tsim nyog rau ib tug nres rau ntawm lub txiv hmab txiv ntoo - lawv yuav noj txhua txhua hnub, tab sis qab zib - tsis muaj ntau tshaj li ib zaug ib lub lim tiam thiab nyob rau hauv qhov chaw cia ntau.

Lub Mediterranean noj cov zaub mov implies ib tug khoom noj tshwj xeeb rau lub hnub. Yog li ntawd, rau pluas tshais thiab nyob rau hauv thaum sawv ntxov tag nrho yuav tsum tau muab kev xaiv li cas rau nplawv zaub mov, xws li porridge los yog pasta, thiab lub caij tav su - qhov yooj yim dua, nws yuav tsum noj. Qhov no yog vim lub fact tias es tsis tom qab - yog li tsawg lub sij hawm rau kev zom ntawm lub zog-nplua nuj zaub mov, thiab qhov ntau yuav hais tias cov calorie ntau ntau yuav raug ncua nyob rau hauv undesirable chaw nyob rau hauv daim ntawv ntawm Tshuag. Ntshiv nqaij los yog nqaij ntses, xws li cws, qwj los yog calamari noj hmo tso cai. Lub volume ntawm feem yuav tsum tau me me, cia li 200 grams - nws yog zoo dua rau noj ntau zaus tab sis tsawg dua. Tsis tas li ntawd thaum lub sij hawm lub hnub koj yuav tau haus dej kom ntau, hais txog ib tug thiab ib tug ib nrab liters. Tso kev noj haus kom tsawg ntawm 1-2 tsom iav ntawm liab cawu cub.

Nyob rau hauv raws li dab tsi cov khoom tau tso cai rau noj lub Mediterranean noj cov zaub mov cov zaub mov txawv zaub mov noj mov yog varied thiab incredibly cua tais diav rau lawv tus kheej. Ua ntej ntawm tag nrho cov, nws yog, ntawm chav kawm, tag nrho cov hom ntawm xam lav. Lawv yuav tsum tau ua los ntawm cov zaub, thiab nrog rau qhov sib ntxiv ntawm cheese los yog nqaij ntses. Nws yog ib nqi them sai sai mus rau lub zaub: ib txwm nyob rau hauv lub cheeb tsam nws yog siv ib tug ntau, ob qho tib si nyob rau hauv tshiab thiab nyob rau hauv qhuav daim ntawv raws li ib tug txuj lom.

Lub Mediterranean noj haus - ib txoj kev zoo xwb tsis nplij siab sai sai thiab mus tas li poob phaus, tiam sis kuj ua rau koj lub cev muaj mob thiab ntau resilient, tsawg nws loj ntshai heev txawm ntawm peb lub sij hawm. Tiam sis peb yuav tsum nco ntsoov tias nyob rau hauv Ntxiv nrog rau qhov kev hloov nyob rau hauv kev noj haus, tej khoom noj yuav ib tug simultaneous nce nyob rau hauv lub cev muaj zog ua si - tsis muaj qhov no nws yuav tsis tshua zoo.