Lijo tsa Mediterranean 101: Morero oa lijo le Tataiso ea Moqali

Litaba

• Melemo
• Qoba Lijo Tseo Tse Seng Keng
• Lijo Tseo U ka Li Jang
• Seo u lokelang ho se noa
• Lenane la Mehlala ea Mediterranean bakeng sa Beke e 1
• Mantaha
• Labobeli
• Laboraro
• Labone
• Labohlano
• Moqebelo
• Sontaha
• Lijo tse bobebe tsa Mediterranean
• Mokhoa oa ho latela lijo lireschorenteng
• Lenane le Bonolo la ho Reka Bakeng sa Lijo
• Ntlha ea Bohlokoa

Lijo tsa Mediterranean li ipapisitse le lijo tsa setso tseo batho ba neng ba li ja linaheng tse kang Italy le Greece morao koana ka 1960.

Bafuputsi ba hlokometse hore batho bana ba ne ba phetse hantle haholo ha ba bapisoa le MaAmerika mme ba na le kotsi e tlase ea mafu a mangata a bophelo.

Liphuputso tse ngata li se li bontšitse hore lijo tsa Mediterranean li ka baka tahlehelo ea boima ba 'mele le ho thusa ho thibela litlhaselo tsa pelo, stroke, mofuta oa 2 lefu la tsoekere le lefu la pele ho nako.

Ha ho na tsela e nepahetseng ea ho latela lijo tsa Mediterranean, kaha ho na le linaha tse ngata tse potileng leoatle la Mediterranean mme batho ba libakeng tse fapaneng ba kanna ba ja lijo tse fapaneng.

Sengoloa sena se hlalosa mokhoa oa ho ja oo hangata o laetsoeng liphuputsong tse bontšang hore ke mokhoa o nepahetseng oa ho ja.

Nahana ka tsena tsohle e le tataiso e akaretsang, eseng ntho e ngotsoeng lejoeng. Morero o ka fetoloa ho latela litlhoko le likhetho tsa hau ka bomong.

Melemo

• Ja: Meroho, litholoana, linate, lipeo, linaoa, litapole, lijo-thollo, bohobe, litlama, linoko, tlhapi, lijo tsa leoatleng le oli ea mohloaare e sa tsoakoang.
• Ja ka tekano: Likhoho, mahe, chisi le yogurt.
• Ja ka seoelo: Nama e khubelu.
• Se ke oa ja: Lino tse tsoekere tse tsoekere, tsoekere e ekelitsoeng, nama e tsoakiloeng, lijo-thollo tse ntlafalitsoeng, lioli tse ntlafalitsoeng le lijo tse ling tse ntlafalitsoeng haholo.

Qoba Lijo Tseo Tse Seng Keng

U lokela ho qoba lijo le metsoako ena e seng kotsi.

• Tsoekere e eketsehileng: Soda, lipompong, ice cream, tsoekere ea tafoleng le tse ling tse ngata.
• Lithollo tse hloekisitsoeng: Bohobe bo bosoeu, pasta e entsoeng ka koro e hloekisitsoeng, jj.
• Mafura a Trans: E fumanoa ka majarine le lijo tse fapaneng tse entsoeng.
• Lioli tse hloekisitsoeng: Oli ea soya, oli ea canola, oli ea cottonseed le tse ling.
• Nama e sebetsitsoeng: Lisose tse sebetsitsoeng, lintja tse chesang, jj.
• Lijo tse ntlafalitsoeng haholo: Ntho efe kapa efe e ngotsoeng "mafura a tlase" kapa "lijo" kapa e shebahalang eka e entsoe fekthering.

U tlameha ho bala mabitso a lijo ka hloko haeba u batla ho qoba lisebelisoa tsena tse seng kotsi.

Lijo Tseo U ka Li Jang

Hantle-ntle hore na ke lijo life tsa lijo tsa Mediterranean tse phehisanoang khang, hobane hobane ho na le phapano e joalo lipakeng tsa linaha tse fapaneng.

Lijo tse hlahlojoang ke lithuto tse ngata li na le lijo tsa limela tse phetseng hantle ebile li na le lijo tse fokolang tsa liphoofolo.

Leha ho le joalo, ho ja litlhapi le lijo tsa leoatleng ho buelloa bonyane habeli ka beke.

Mokhoa oa bophelo oa Mediterranean o boetse o kenyelletsa ho ikoetlisa khafetsa, ho arolelana lijo le batho ba bang le ho natefeloa ke bophelo.

U lokela ho theha lijo tsa hau lijong tse phetseng hantle, tse sa sebetsoang tsa Mediterranean:

• Meroho: Litamati, broccoli, khale, spinach, eiee, cauliflower, lihoete, limela tsa Brussels, likomkomere, jj.
• Litholoana: Liapole, libanana, lilamunu, lipere, fragole, morara, matsatsi, lifeiga, mahapu, liperekisi, jj.
• Linate le lipeo: Lialmonde, walnuts, linate tsa macadamia, makotomane, li-cashews, peo ea soneblomo, peo ea mokopu, jj.
• Lijo tsa linaoa: Linaoa, lierekisi, lensisi, linaoa, linate, li-chickpea, joalo-joalo.
• Li-tubers: Litapole, litapole, turnips, yam, jj.
• Lihlahisoa tsohle: Li-oats kaofela, raese e sootho, rye, harese, poone, buckwheat, koro e felletseng, bohobe ba lijo-thollo le pasta.
• Litlhapi le lijo tsa leoatleng: Litlhapi tsa salmon, sardine, trout, tuna, mackerel, shrimp, oyster, clams, crab, mussels, jj.
• Likhoho: Khoho, letata, Turkey, jj.
• Mahe: Khoho, likoekoe le mahe a letata.
• Lebese: Cheese, yogurt, yogurt ea Greece, jj.
• Litlama le linoko: Konofolo, basil, koena, rosemary, sage, nutmeg, sinamone, pepere, jj.
• Mafura a phetseng hantle: Oli ea mohloaare e sa tsoaloang, mehloaare, li-avocado le oli ea avocado.

Lijo tse nang le motsoako o le mong ke senotlolo sa bophelo bo botle.

Seo u lokelang ho se noa

Metsi e lokela ho ba seno sa hau sa ho noa lijo tsa Mediterranean.

Lijo tsena li kenyelletsa litekanyo tse lekanang tsa veine e khubelu - khalase e le 'ngoe ka letsatsi.

Leha ho le joalo, hona ke boikhethelo ka botlalo, 'me veine e lokela ho qojoa ke mang kapa mang ea nang le tahi kapa mathata a ho laola tšebeliso ea bona.

Kofi le tee le tsona lia amoheleha ka botlalo, empa u lokela ho qoba lino tse tsoekere tse tsoekere le maro a litholoana, tse nang le tsoekere e ngata haholo.

Lenane la Mehlala ea Mediterranean bakeng sa Beke e 1

Ka tlase ke sampole ea lijo bakeng sa beke e le 'ngoe lijong tsa Mediterranean.

Ikutloe u lokolohile ho fetola likarolo le khetho ea lijo ho latela litlhoko le likhetho tsa hau.

Mantaha

• Lijo tsa hoseng: Yoghurt Segerike le fragole le habore.
• Lijo tsa mots'eare: Sandwich ea lijo-thollo kaofela e nang le meroho.
• Lijo tsa mantsiboea: Salate ea tuna, e apereng oli ea mohloaare. Sengoathoana sa litholoana bakeng sa lijo tse tsoekere.

Labobeli

• Lijo tsa hoseng: Oatmeal le morara o omisitsoeng.
• Lijo tsa mots'eare: Lefate ea salate ea tuna ho tloha bosiung bo fetileng.
• Lijo tsa mantsiboea: Salate le tamati, mehloaare le feta chisi.

Laboraro

• Lijo tsa hoseng: Omelet e nang le veggies, tamati le eiee. Sengoathoana sa litholoana.
• Lijo tsa mots'eare: Sandwich ea lijo-thollo kaofela, e nang le chisi le meroho e mecha.
• Lijo tsa mantsiboea: Lasagne ea Mediterranean.

Labone

• Lijo tsa hoseng: Yogurt e nang le litholoana tse nkiloeng le linate.
• Lijo tsa mots'eare: Leftover lasagne ho tloha bosiung bo fetileng.
• Lijo tsa mantsiboea: Salmon e halikiloeng, e sebelisoa ka raese e sootho le meroho.

Labohlano

• Lijo tsa hoseng: Mahe le meroho, e halikiloeng ka oli ea mohloaare.
• Lijo tsa mots'eare: Yoghurt Segerike le fragole, habore le linate.
• Lijo tsa mantsiboea: Konyana e halikiloeng, e nang le salate le litapole tse besitsoeng.

Moqebelo

• Lijo tsa hoseng: Oatmeal le morara o omisitsoeng, linate le apole.
• Lijo tsa mots'eare: Sandwich ea lijo-thollo kaofela e nang le meroho.
• Lijo tsa mantsiboea: Pitsa ea Mediterranean e entsoeng ka koro e felletseng, e nang le chisi, meroho le mehloaare.

Sontaha

• Lijo tsa hoseng: Omelet ka meroho le mehloaare.
• Lijo tsa mots'eare: Pizza ea Leftover bosiung bo fetileng.
• Lijo tsa mantsiboea: Khoho e halikiloeng, e nang le meroho le litapole. Litholoana tsa lijo tse tsoekere.

Hangata ha ho na tlhoko ea ho bala lik'halori kapa li-macronutrients (liprotheine, mafura le li-carbs) lijong tsa Mediterranean.

Bakeng sa mehopolo e meng, sheba lenane lena la lipepe tse 21 tse phetseng hantle tsa Mediterranean.

Lijo tse bobebe tsa Mediterranean

Ha ho hlokahale hore u je lijo tse fetang tse 3 ka letsatsi.

Empa haeba u lapa lipakeng tsa lijo, ho na le likhetho tse ngata tse bobebe tse bobebe:

• Linate tse 'maloa.
• Sengoathoana sa litholoana.
• Lihoete kapa lihoete tsa bana.
• Menokotshwai e meng kapa merara.
• Masala a bosiung bo fetileng.
• Yogurt ea Greece.
• Lilae tsa Apple tse nang le botoro ea almonde.

Mokhoa oa ho latela lijo lireschorenteng

Ho bonolo haholo ho etsa lijo tse ngata tsa lireschorente tse loketseng lijo tsa Mediterranean.

1. Khetha tlhapi kapa lijo tsa leoatleng e le sejana sa hau se seholo.
2. Ba kope ho hadika lijo tsa hau ka oli ea mohloaare e sa tsoakoang.
3. Feela u je bohobe bo nang le lijo-thollo, le oli ea mohloaare sebakeng sa botoro.

Haeba u batla likeletso tse akaretsang mabapi le hore na u ka ja joang u phetse hantle lireschorenteng, sheba sengoloa sena.

Lenane le Bonolo la ho Reka Bakeng sa Lijo

Kamehla ke mohopolo o motle ho reka pheletsong ea lebenkele. Hangata ke moo lijo kaofela li leng teng.

Kamehla leka ho khetha khetho e sa sebetsoang haholo. Organic e ntle ka ho fetisisa, empa haese haeba o khona ho e khona habonolo.

• Meroho: Lihoete, eiee, broccoli, spinach, kale, konofolo, jj.
• Litholoana: Liapole, libanana, lilamunu, morara, jj.
• Monokotšoai: Fragole, blueberries, jj.
• Meroho e hoammeng: Khetha metsoako le meroho e phetseng hantle.
• Lithollo: Bohobe ba lijo-thollo kaofela, pasta ea lijo-thollo kaofela, jj.
• Lijo tsa linaoa: Lidile, linaoa, linaoa, jj.
• Linate: Lialmonde, walnuts, cashews, jj.
• Peo: Peo ea sonobolomo, peo ea mokopu, jj.
• Li-condiments: Letsoai la leoatle, pepere, turmeric, sinamone, jj.
• Litlhapi: Litlhapi tsa salmon, sardine, mackerel, trout.
• Shrimp le shellfish.
• Litapole le litapole.
• Cheese.
• Yogurt ea Greece.
• Khoho.
• Ho fepa mahe kapa omega-3 ho ntlafatsa mahe.
• Mehloaare.
• Oli ea mohloaare e sa tsoaloang.

Ho molemo ho hlakola liteko tsohle tse se nang bophelo bo botle ka tlung ea hau, ho kenyeletsoa li-sodas, ice cream, lipompong, liphaphatha, bohobe bo bosoeu, li-crackers le lijo tse sebelisitsoeng.

Haeba u na le lijo tse phetseng hantle feela ka tlung ea hau, u tla ja lijo tse phetseng hantle.

Ntlha ea Bohlokoa

Le ha ho se na mofuta o le mong oa lijo tsa Mediterranean, mokhoa ona oa ho ja hangata o na le lijo tsa limela tse phetseng hantle ebile o na le lijo tse tlase tsa liphoofolo, ka sepheo sa tlhapi le lijo tsa leoatleng.

U ka fumana tlhaiso-leseling e felletseng ka lijo tsa Mediterranean marang-rang, 'me libuka tse ngata tse ntle li ngotsoe ka eona.

Leka ho tsamaea "lipepepe tsa Mediterranean" 'me u tla fumana malebela a monate bakeng sa lijo tse monate.

Qetellong ea letsatsi, lijo tsa Mediterranean li phetse hantle haholo ebile lia khotsofatsa. U ke ke ua soetseha.