Nyob rau hauv xyoo 1950, cov neeg noj qab haus huv American cov khoom noj khoom haus Anselm thiab Margaret Keys tau mloog zoo rau kev noj qab haus huv thiab kev zoo ntawm cov neeg nyob hauv lub ntug dej hiav txwv. Tshawb nrhiav lawv txoj kev ua neej, cov kws tshawb fawb pom tias: nws yog txhua yam txog kev noj zaub mov nplua nuj hauv cov zaub mov, cov vitamins thiab antioxidants. Thiab, txawm tias lub teb chaws tus cwj pwm, lawv cov chav ua noj yog tsim ntawm txoj cai dav dav, uas hu ua "Mediterranean noj". Yuav noj li cas txhua hnub - peb yuav qhia koj.
Cov khoom xyaw ntawm kev sib haum xeeb
Nutritionists ntseeg hais tias thaum lub sijhawm tsis muaj kev noj zaubmov thiab kev noj qab nyob zoo rau lub ntiaj teb. Mediterranean tsim tso cai rau koj noj deliciously thiab ntau. Nws zoo dua yog qhov tsis tuaj ntawm ib daim ntawv teev loj ntawm banned khoom. Muaj cawv txawm! Qhov kev noj haus ntawm Venus zoo tagnrho rau cov neeg uas twb tau poob qhov nyhav thiab xav kom qhov nyhav ntawm qhov chaw ncav cuag. Tab sis, kom tshem tawm cov khoom noj zoo me me, nws yuav tsum ua kom ntau zog: noj zaub mov tas li, kom tsis txhob qhob noom xim kasfes, khoom qab zib thiab khoom qab zib, tsis txhob cia koj tus kheej qis qis dua thaum hnub yug ntawm ib tug phooj ywg zoo.
Qhov kev noj haus Mediterranean yog dab tsi?
Qhov no yog ib qho khoom noj tag nrho, kauj ruam ntxiv. Thaum nws pib pw nplej, qhov saum toj no yog legumes, txiv hmab txiv ntoo thiab zaub, nqaij nruab deg. Nqaij cov khoom muaj nyob rau theem tom ntej. Thiab lub pyramid yog crowned, ntawm chav kawm, cawu cub thiab txiv ntseej roj. Zaub, txiv hmab txiv ntoo, tshuaj ntsuab. Cov zaub hauv cheeb tsam Mediterranean yog noj feem ntau raw thiab stewed. Npaj omelets nrog zaub, zaub nyoos, sau lawv yogurt, cheese, balsamic or wine vinegar, txiv ntseej roj. Cov kws tshawb fawb tau xam: txhua sab qab teb noj tsawg kawg 1 kg ntawm zaub ib hnub! Muaj ntau hom zaub pob, kua txob qab zib, txiv lws suav, aubergines, leeks, zucchini, zucchini thiab tau cov txiv ntseej nrog cov txiv ntseej raug muab tso rau ntawm rooj. Tab sis qos yaj ywm tsis tshua tau noj nyob ntawm no. Tseem nrov yog legumes: soups ntawm peas, chickpeas, lentils; nyob rau hauv xam lav feem ntau ntxiv taum. Thiab tsis muaj phaj tuaj yeem tsis muaj zaub ntsuab thiab cov txuj lom: marjoram, parsley, cilantro, tarragon, celery, basil, peppermint, qej ... Rau cov khoom noj qab zib tsis tsim nyog los pab ncuav nrog nqaij nyoos, tab sis txiv hmab txiv ntoo: txiv quav ntswv, txiv kab ntxwv, txiv pears , apples - raw los yog ci nrog neeg rau, zib mu. Rau pluas tshais nws yog txoj kev cai haus cawv tshiab rau cov kua txiv hmab txiv ntoo, feem ntau yog txiv kab ntxwv.
Cereals
Ib qho ntawm lub ncuav qhob cij nrog mog los yog jam los yog ib tug muab tshuaj txhuam los ntawm durum nplej yog qhov noj tshais nyiam ntawm cov neeg nyob ntawm Mediterranean. Yog li ntawd nws yuav tsum tau noj mov rau koj. Rau pluas su, npaj nqaij nruab deg nrog mov nplej - tsis yog xim dawb, tab sis xim av (nco qab paella, risotto), seasoned with saffron.
Nqaij ntses
Tej zaum, ib qho ntawm cov khoom noj tshwj xeeb Mediterranean txawv yog cov nqaij nruab deg. Txhua hom ntses, qwj nplais, cov qus, cov kws tshuaj, cov ciaj tais, cov zaub mov muaj nyob rau hauv txhua hnub ntawm Greeks, Spaniards, Maltese. Nqaij cov nqaij ntses noj, muab kib rau hauv grate los yog stew. Tsis txhob poob rau hauv cov hmoov nplej, thiab yog tias cov roj ntxiv lawm, ces kuj nce mentsis. Txawm li cas los xij, cov khoom noj Mediterranean tsis tuaj yeem xam tau cov neeg tsis noj nqaij: cov neeg nyob ntawm ntug dej hiav txwv tsis kam noj nqaij. Cia li noj nws tsis pub tshaj ob zaug ib lub lim tiam, feem ntau xaiv kev noj haus - nqaij qaib, luav, nqaij mos; mutton thiab nqaij npuas tsis tshua siav ntawm no.
Cov khoom noj khoom haus
Favorites ntawm cov lus qab teb yog cov zaub mov qaub-nrog cov khoom muaj roj tsawg: yoghurt, buttermilk, muag cov cheese. Lawv noj tau nyias thiab nyias muaj nyias cov zaub mov. Balkan cuisine nyuaj rau xav txog yam tsis muaj ib hom ntawm cheese - feta.
Txiv roj roj
Nws ntxiv yuav luag txhua qhov chaw - hauv zaub nyoos, kua zaub, ob chav kawm. Siv ib leeg lossis ua ib feem ntawm cov kua txiv hmab. Yog hais tias koj yuav tsum kib, txiv ntseej kuj tau nchuav rau hauv lub laujkaub. Koj yuav tsum noj los ntawm kev ntxiv roj txiv roj.
Caw
Ib khob ntawm pob txha qhuav yog ib qho ntxiv rau ib pluas noj lossis noj hmo. Zaum hais tias nws yog nws cov antioxidants uas ntxiv dag zog rau cov hlab ntsha thiab lub plawv.
Dab tsi yog qhov zoo rau ib tug Southerner, ces ...
Alas, Mediterranean khoom noj khoom haus muaj qhov teeb meem. Ua ntej ntawm tag nrho cov, qhov no yog, ntawm chav kawm, tus nqi ntawm cov khoom xyaw: tom qab tag nrho, peb cov nqaij nruab deg, tshwj tsis yog cws, tsis txawv nyob rau hauv cheapness. Txawm hais tias rau lub hom phiaj ntawm kev ncaj ncees peb hais tias ib tug ntau ntawm lawv tsis tsim nyog - raws li cov muab formula, lawv yuav tsum ua li 10% ntawm caloric cov ntsiab lus ntawm kev noj haus. Thiab kim ntau hom ntses yuav hloov nrog pheej yig, xws li mackerel los yog herring. Tsis tas li ntawd, peb feem ntau tsim cawv, lawv pom nws nyuaj rau lawv tus kheej mus rau ib khob. Ntau ntau hom cawv dulls qhov kev xav ntawm satiety thiab ua rau overeating.