ʻO ka Mediterranean he 16 mau'āina o ka honua nei, aia i kēlā me kēia me kona mau kuʻuna maʻamau a me kaʻaiʻana i ka meaʻai. Eia naʻe,ʻo ka mea maʻamau e hoʻohui i kā lākou meaʻai āpau āpau aʻo ka mea maikaʻi loa ka huahana o kaʻaiʻai Mediterranean.
Nā pōmaikaʻi o kaʻaiʻai Mediterranean
ʻO ka'ōleloʻai Pākīpika, kahi i hoʻohanaʻia no ka pohō kaumaha, ua'ōlelo muaʻia e nā meaʻai meaʻaiʻAmelika i nā makahiki 1950. Uaʻikeʻiaʻo ka poʻe noho ma kaʻaoʻao hema o Farani, me ka nui o ka momona o ka momona,ʻaʻole loa he maʻi nui, ka momona a me nā maʻi o ka pūnaha cardiovascular.
Ma hope iho, ua hoʻomaopopoʻia nāʻikepili maʻalahi:
- 33% ke kumu o ka loaʻaʻana o nā maʻi cardiovascular;
- 24% ke emi o ka uluʻana i ka maʻi kanesa.
ʻO nā huahana nui o kaʻaiʻai Mediterranean
ʻO nā huahana nui o kēia pūnaewele meaʻaiʻole e pili pono i ko mākou manaʻo o kahi meaʻai kaulike. Eia kekahi laʻana, ka lakio o nā protein, nā momona a me nā haʻalulu - 10%, 30% a me 60%.
Nā Huahana:
- ʻO kaʻoliva a me kaʻoliva.
- ka wainaʻulaʻula (koe no nā'āina Muslim);
- greens - basil, oregano, thyme, cilantro;
- ka iʻa a me ka iʻa;
- ka berena, ka pote;
- ke kāla, ka'ati, nā huaʻai hou;
- kahi, kaʻakika, kaʻaila leka.
ʻO ka menu maʻamau
Inā makemakeʻoe eʻona i ka kaumaha (aʻaʻole makemake?), Hōʻoia mākou e lawe i hoʻokahi pule e lawe aku i ka'āpana'āina o ka Mediterranean, e hoʻopoina ana i kāu mau meaʻono a me nā makemake no kekahi manawa pōkole.
Menu
Hoʻoponopono:
- nā'ōpala huapalaoa a pau me ka yoghurt, wai waiʻano hou;
- huaʻona huaʻona, 1 tbsp. ke kuʻakoʻa maoli / kefir / pahu, waiʻona hou;
- ka'ōmole me ka waiū, kahi kīʻaha o ka palaoa meaʻai me ka hulu kao, kafe;
- salame huaʻona me kaʻailaʻaila a me ka meaʻena me ka iʻa iʻa paʻakai, tea;
- ka'ōleta me nā mea kanu a me nā mea kanu, a me nāʻoliva, ka meaʻona;
- 1 ka huaʻopa, kaʻakika maoli me nā'ōmole oat ame nā hua maloʻo, ka cafe;
- 2 nā huapalapala pa'ūpī, kāpena i ka palaoaʻai me nā greens a me ka hānai hipa, ka wai.
Pāʻina:
- lālā laiki me ka'ūkē, hua salaki me nā kīʻale, ke kāleka, nāʻoliva a me kaʻailaʻaila;
- ka'ōpala me ka moa, ka salame iʻa, ka wainaʻulaʻula;
- ka pipi me ka hulu kao a me nā mea ulu, ka waina;
- ka saladi mai ka kalepa kale, ka palaoa i'ōniuʻia, ka waina;
- ka sālani o ka'ōniu'ōpiopio, ka paʻi me ka iʻa, ka waina;
- nā huaʻameʻa a me nā hua paʻakīpī me kaʻailaʻaila, ka raiki, a me ka waina;
- nā mea kanu, nā iʻa momona, ka iʻa iʻa, ka waina.
Nā Dinners:
- Salamele, kaʻi, nāʻoliva uliuli, tii;
- ka iʻa me nā lau;
- ka lean i nā meaʻai no nā mea kanu i hoʻomoʻaʻia;
- dolma - nā mea i kāpalaʻia, nā lau waina, nā'ōmato;
- ka'ōpū keʻo;
- huamele "Greek" me nā iʻa iʻa a me ka iʻa kahu iʻa;
- nā mea i kāwahaʻia me ka "tzattsiki" paʻina.
ʻO kaʻai o ka Mediterranean Mediterranean no ka malama (no ka poʻe eʻaʻai ana aʻaʻole makemake e hoʻi i ka pīlaʻau), ponoʻoe e pili i kēia ma luna a mai kēlā manawa kēia manawa e hoʻonui i kaʻiʻo - bipi pipi, keiki hipa, kao.
Eʻai i nā mea'enela lactic, e hui pū me nā'ōleka a me nā mea kanu, a loaʻa pū hoʻi i nā puke ma ka hoʻokipa o nā mea Mediterranean.