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Hoʻokomo ʻia ka huaʻōlelo “” (). Ua ʻike ʻo ia i ka poʻe noho o ʻItalia Hema, i ka hoʻohālikelike ʻana i ka heluna o ka ʻĀkau a me ʻEulopa ʻEulopa, ʻoi aku ka liʻiliʻi o "" - obesity, atherosclerosis, diabetes a me ke kiʻekiʻe o ke koko. Ua ʻōlelo ke kauka he kumu kēia no nā ʻano papaʻai o ka poʻe hema, a ua hōʻemi ʻia i kahi hiʻohiʻona kupaianaha: ʻoi aku ka ʻokoʻa o ka papaʻai mai ke "k modelkohu" Mediterranean, ʻo ke kiʻekiʻe kiʻekiʻe o ia mau maʻi.
ʻO ka piko o ke kaulana o ka papaʻai Mediterranean i United States i nā makahiki 60 o ke kenekulia i hala. Akā a hiki i kēia manawa, manaʻo nā meaola he mea maikaʻi loa ia, kahi hoʻohālikelike maikaʻi loa o ka meaʻai kūpono.
"", Wahi a ke kauka ʻItalia Andrea Giselli, he limahana o ka National Research Institute of Nutrition in Rome (INRAN) a me ka mea kākau o ka puke e makemake nui ʻia e pili ana i ka ʻai olakino maikaʻi i nā Apennines.
ʻAʻole pāpā, akā paipai
ʻO ka ʻokoʻa mua a me ka nui ma waena o ka papaʻai Mediterranean a me nā mea ʻē aʻe āpau ʻaʻole ia e pāpā i kekahi mea, akā paipai wale i kekahi mau meaʻai no ka ʻai ʻana: ʻoi aku ka momona o nā mea kanu a me nā mea ʻai e pale ai i ka hoʻokumu ʻia o nā radical free a me ka hanana o ka mea i kapa ʻia. ʻO ke koʻikoʻi "oxidized" - ke kumu nui o ka ʻelemakule i ke kino.
Nā meaʻai maʻamau no ka papaʻai Mediterranean
Hōʻike ʻia ka meaʻai Mediterranean e ka ʻai ʻana i ka nui o nā kīʻaha, nā mea kanu, nā mea kanu a me nā huaʻai. Pono e hoʻokomo ʻia nā huahana holoholona (ʻoi aku ka nui o ka cheese, nā hua manu, nā iʻa) i ka ʻai i kēlā me kēia lā, akā i nā mea liʻiliʻi. ʻO ka mea nui, pono ka meaʻai ma ke kaulike a me ke kaulike.
Ma ka hahai ʻana i kēia ʻai, loaʻa i ke kanaka ka nui o ka ikehu e pono ai ʻo ia mai nā kīʻaha a me nā huahana mai ia mau mea - ʻaʻole ia he mea nui inā he pasta ma Italia, berena ma Helene, couscous ma ʻApelika ʻĀkau a i ʻole kānana ma Sepania.
Pono e noho ma kā mākou papa ʻaina i kēlā me kēia lā:
- Nā hua a me nā greens
- ʻO ka palaʻai, ka palaoa, ka palaoa
- Milk, yogurt, tī
- hua
- Pipi a hipa paha, iʻa kai
- ʻO ka hinuʻaila
I kēlā me kēia lā ma ka liʻiliʻi o hoʻokahi huahana mai kēlā me kēia hui ma kā mākou pākaukau.
Ua hōʻuluʻulu nā meaola Italia i nā papaʻaina e hiki ai iā ʻoe ke helu i nā mea a me ka nui e pono e hoʻopau ʻia i kēlā me kēia lā i mea e hāʻawi ai i ke kino i ka lako o ka ikehu e pono ai, a ma ka manawa like ʻaʻole e loaʻa ka paona.
Pākaukau No 1 i paipai ʻia no nā huahana hoʻohana
HUI HUA | Products | Kaona (PORTION) |
ʻO ka palaʻai a me ka paipu | Bread Hoʻolālā Pasta a raiki paha ʻO Pato | 50 Art 20 Art 80-100g 200 Art |
lau | Saladi ʻōmaʻomaʻo Fennel / artichokes Mele / ʻalani ʻApelika / ʻōpae | 50 Art 250 Art 150 Art 150 Art |
ʻO kaʻiʻo, ka iʻa, nā hua manu a me nā legume | ʻAi sausage iʻa hua mohihi | 70 Art 50 Art 100 Art 60 Art 80-120g |
ʻO ka waiū a me nā huahana halihali | waiu ʻO Yogurt ʻO ka tī hou (mozzarella) Keiki makua (gouda) | 125 Art 125 Art 100 Art 50 Art |
kona kaikea a | ʻO ka hinuʻaila Me ka bata
| 10 Art 10 Art |
Pākaukau 2. KA HUI AINA I KOHOIA E KA MEA E KA MAKAHIKI ME KA LAHI (lawelawe i kēlā me kēia lā)
HUI #1 1700 Kcal | HUI #2 2100 Kcal | HUI #3 2600 Kcal | |
ʻO ka palaoa, nā palaoa a me nā mea kanu Bread Hoʻolālā Pasta / fiku
| 3 1 1
| 5 1 1
| 6 2 1-2
|
Nā mea kanu a me nā huaʻai Nā mea kanu / greens Ka wai hua / huaʻai | 2 3 | 2 3 | 2 4 |
ʻO kaʻiʻo, ka iʻa, nā hua manu a me nā legume | 1-2 | 2 | 2 |
ʻO ka waiū a me nā huahana halihali Waiu / yogurt Mīkini hou Keiki makua (paʻakikī) | 3 2 2 | 3 3 3 | 3 3 4 |
kona kaikea a | 3 | 3 | 4
|
Pūʻulu # 1 - paipai ʻia no nā keiki ma mua o 6 mau makahiki, a me nā wahine ʻelemākule e alakaʻi i kahi ola ola ʻole.
Pūʻulu # 2 - paipai ʻia no nā kaikamahine ʻōpio a me nā wahine me ka nohona ʻeleu, a me nā kāne, me ka poʻe ʻelemākule, me kahi nohona noho
Pūʻulu # 3 - paipai ʻia no ka poʻe ʻōpio a me nā kāne e alakaʻi nei i kahi nohona hana, e like me ka poʻe e hele mau i nā haʻuki
ʻAʻohe o ka poʻe noho kaiāulu o ka ʻaoʻao hema o ʻItalia e ʻeha i ka momona, atherosclerosis, diabetes a me ke koko kiʻekiʻe. No kēia, pono lākou e mahalo i kā lākou ʻōnaehana meaʻai, ka mea i kapa ʻia e nā kamaʻāina o nā ʻāina ʻē aʻe ka papaʻai Mediterranean.