I-5 Mediterranean Side Dishes ukunikeza i-Thanksgiving Isitayela Esinempilo

Izidlo zaseceleni zesitayela saseMedithera zingenza izengezo ezinempilo (futhi ezimnandi) kunoma yisiphi isidlo sakusihlwa sokubonga. Izithombe ze-Getty

• Ukudla kwaseMedithera kuyiphethini yokudla ebhalwe kabanzi enezinzuzo eziningi zezempilo, okuhlanganisa ingozi encishisiwe yesifo senhliziyo, umfutho wegazi ophakeme, umdlavuza, uhlobo lwesifo sikashukela sohlobo 2, isifo se-neurodegenerative, ukucindezeleka, isifo samathambo , ukukhuluphala kanye nokuba nzalo.
• Lokhu kudla kunothile ngokudla okusekelwe ezitshalweni, okuhlanganisa izithelo, imifino, okusanhlamvu, okusanhlamvu, amantongomane nezinhlanzi.
• Izidlo zaseceleni zesitayela saseMedithera ziyindlela enhle yokuhlanganisa lokhu kudla esidlweni sakho sokubonga.

Njengoba ulungiselela iholidi le-Thanksgiving, ungase uzibuze ukuthi ungayigubha kanjani inkathi ngenkathi udla ukudla okunempilo.

Ongoti bezokudla basikisela ukuthi indlela engcono kakhulu yokwenza lokhu ukulandela indlela yokudla yaseMedithera.

Ngokusho kukaSharon Palmer, i-MSFS, i-RDN, umbhali, isikhulumi, kanye ne-blogger ku-Plant-Powered Dietetian, ukudla kwaseMedithera "kuhlanganisa izithelo nemifino eminingi yonyaka, amafutha anempilo, iwayini elilinganiselwe, ukunciphisa ukusetshenziswa kwenyama ebomvu, ukusetshenziswa kwezilwane ngokulinganisela. amaprotheni, okusanhlamvu okuningi kanye nembewu, nokusetshenziswa okuncane kokudla okugayiwe kakhulu namaswidi. ”

"Kuwukudla okufundwa kabanzi kakhulu emhlabeni," kusho uPalmer, "futhi ucwaningo oluningi luye lwaxhumanisa nezinzuzo eziningi zezempilo, okuhlanganisa ukuncipha kwezingozi zesifo senhliziyo, umfutho wegazi ophakeme, umdlavuza, uhlobo lwe-2 yesifo sikashukela kanye nezifo ze-neurodeergenerative. , ukucindezeleka, isifo samathambo, ukukhuluphala nokuzala. “

Isazi sokudla okunempilo kanye nombhali uShereen Jegtvig, ofundisa eNyuvesi yaseBridgeport eConnecticut, naye uthe ukudla kwakhe kwakunokulinganisela. Wengeza ngokuthi alikho iqembu lokudla okufanele liqedwe ukuze lilandelwe.

Uma ufuna ukwengeza ubukhazikhazi beMedithera esidlweni sakho se-Thanksgiving kulo nyaka, u-Palmer no-Jegtvig basikisela ukungeza izitsha ezimbalwa ezilandelayo ezinempilo esidlweni sakho:

1. I-Hummus

I-Hummus igcwele amavithamini A, C no-E, i-folate, i-iron, i-potassium, i-magnesium, i-polyunsaturated fatty acids kanye ne-fiber. Izithombe ze-Getty

Nakuba ivame ukudliwa njenge-appetizer, i-Jegtvig iphakamisa ukuthi i-hummus ingenza isidlo esihle sehlangothini.

I-Hummus, okuyi-chickpeas eyisithako esiyinhloko, inothe ngemisoco kanye ne-fiber, futhi amafutha omnqumo aqukethe amafutha anempilo, kusho uJegtvig.

Ucwaningo luye lwabonisa ukuthi abantu abadla ama-chickpeas noma i-hummus badla imisoco eminingi, kuhlanganise namavithamini A, C no-E, i-folate, i-iron, i-potassium, i-magnesium, i-polyunsaturated fatty acids kanye nemicu.

Ucwaningo luphinde luveze ukuthi ukudla i-hummus kungasiza abantu ukuthi balawule kangcono ushukela wegazi ne-insulin, kuyilapho kubasiza ukugwema ukukhuluphala. Kungase futhi kube nomthelela omuhle empilweni yenhliziyo.

Amafutha omnqumo acebile ku-monounsaturated fatty acids (MUFA).

Ama-MUFA anganciphisa ingozi yesifo senhliziyo ngokunciphisa inani eliphelele neliphansi le-lipoprotein, noma i-cholesterol "embi". Ama-MUFA angasiza futhi ukuthuthukisa ukusebenza kwemithambo yakho yegazi.

Olunye ucwaningo luphinde luveze ukuthi lungasiza abantu abanesifo sikashukela sohlobo 2 ngokuthuthukisa ushukela wegazi namazinga e-insulin.

2. Isaladi yamaGreki

Ngotamatisi, upelepele, ama-olives, i-feta cheese namafutha omnqumo, lesi sidlo sibuye sibe nezakhamzimba eziningi kanye ne-fiber, kusho u-Jegtvig.

Utamatisi uqukethe izakhi eziningi zezempilo ezibalulekile, okuhlanganisa i-lycopene, i-beta-carotene, i-lutein, amavithamini E no-C, i-folate, i-flavonoid, i-phenolic acid, nama-tannins.

Phakathi kwezinzuzo eziningi zezempilo ezihambisana notamatisi ukuncipha kwengozi yokuvuvukala, umdlavuza, nezifo ezifana nesifo senhliziyo, umfutho wegazi ophakeme, isifo sikashukela nokukhuluphala.

Upelepele ungumthombo omuhle wamavithamini A no-C. La mavithamini abalulekile empilweni ngoba angama-antioxidants.

Lapho umzimba usebenzisa umoya-mpilo, ukhiqiza ama-radicals mahhala. Ama-radicals amahhala angalimaza amaseli, agcine eholela ezinkingeni zempilo ezifana nesifo samathambo, isifo senhliziyo kanye nomdlavuza. Ama-Antioxidants anciphisa ama-radicals mahhala, esiza ukuvimbela lezi zifo.

Ushizi we-Feta ungumthombo omuhle we-calcium, ngokusho kukaJegtvig.

I-calcium iyadingeka emisebenzini eminingi emzimbeni wethu. Kuyasiza ukwakha amathambo aqinile. Idlala indima ekuhlulekeni kwegazi futhi iyadingeka ekufinyezweni kwemisipha, okuhlanganisa nokushaya kwenhliziyo.

Amafutha omnqumo nama-olives aqukethe i-MUFA enempilo yenhliziyo.

Thola iresiphi.

3. Imifino Eyosiwe

Bobabili i-Jegtvig ne-Palmer baphakamisa ukuthi imifino egazingiwe iyindlela enempilo yesitayela saseMedithera.

"Enye yezinto ezibalulekile zokudla kwaseMedithera," kusho uPalmer, ukuthi kuhilela ukusebenzisa imifino eminingi yonyaka.

Bheka nxazonke ukuthi yini ngesikhathi sonyaka - isikwashi, amahlumela aseBrussels, imifino yezimpande - futhi ukwenze kube isikhungo sokudla okuseceleni. Bese, uwahlanganise namafutha anempilo, njengamafutha omnqumo, amantongomane, amakhambi kanye nezinongo.

I-Jegtvig iphakamisa ukuthi imifino efana nesitshalo seqanda, i-zucchini, utamatisi, upelepele kanye nesweli nazo ziyizinqumo ezinhle. Anama-kilojoule aphansi futhi aphakeme ngamavithamini, amaminerali kanye ne-fiber, uthi.

Okuqukethwe okunomsoco kuyehluka kuye ngemifino oyikhethayo. Nokho, ngokuvamile, imifino inephrofayili enhle yokudla okunomsoco:

• Anamafutha amancane nama-calories.
• Abanayo i-cholesterol.
• Zicebile ngezakhi ezifana ne-potassium, i-folate (i-folic acid), uvithamini A no-vitamin C.
• Bacebile nge-fiber.

Phakathi kwezinzuzo eziningi zezempilo zemifino ukuthi ibonakala ivikela isifo senhliziyo nomdlavuza.

Ngokulungisa imifino yakho ngamafutha omnqumo namantongomane, uzothola i-MUFA nama-omega-3 fatty acids, nawo alungele impilo yenhliziyo.

Thola iresiphi

4. I-Spanakorizo

Enye ingxenye ebalulekile yokudla kwaseMedithera isebenzisa okusanhlamvu okuphelele nembewu, kusho uPalmer. “Thola indlela yokuhlanganisa izitsha eziningi eziseceleni ezisekelwe okusanhlamvu, njenge-quinoa, i-farro, irayisi elinsundu, ubhontshisi, udali, nophizi omisiwe. »

A okungenzeka? Zama i-spanakorizo. Lesi sidlo samaGreki, nelayisi nesipinashi, siphelele. Kuhlanganisa kokubili okusanhlamvu okuphelele okunempilo (uma kwenziwa ngerayisi elinsundu) kanye nemifino enamaqabunga aluhlaza.

Ngokusho kwe-University of Pittsburgh Medical Center, irayisi elinsundu liwumthombo omuhle wamaminerali afana ne-selenium ne-magnesium.

I-Selenium idlala indima ekukhiqizweni kwehomoni yegilo, ukukhiqizwa kwe-antioxidant kanye nokuzivikela komzimba.

I-Magnesium futhi isiza ukufinyela kwemisipha nokuthuthukiswa kwamathambo.

Ucwaningo lubonisa ukuthi ukwandisa ukudla kwakho okusanhlamvu njengerayisi elinsundu nakho kunganciphisa i-cholesterol yakho. Kungase futhi kunciphise ingozi yokushaywa unhlangothi, isifo senhliziyo nesifo sikashukela. Kungase futhi kuthuthukise impilo yakho yamathumbu.

Isipinashi siwumthombo omuhle kavithamini K, obalulekile ngenxa yendima yawo ekujiyeleni igazi.

Futhi iqukethe amaminerali abalulekile njengensimbi, i-potassium, ne-manganese, esiza umzimba wakho ukwenza amangqamuzana egazi abomvu athwala umoya-mpilo futhi asize ukulawula ukusebenza kobuchopho nezinzwa.

Thola iresiphi.

5. Isithelo esigazingiwe ngeyogathi yesiGreki

NgokukaPalmer, ukunikeza ama-dessert anothe ngezithelo ezintsha, zonyaka, njengama-apula noma amapheya, kuyindlela enhle yokwenza isidlo sakho sokubonga sibe nempilo.

Lokhu kuphinde kuhambisane nokudla kwaseMedithera.

Indlela elula yokwengeza isithelo esidlweni sakho ngaphandle kokufaka ushukela omningi ukuwosa. Ukugazinga i-caramelizes ushukela wemvelo otholakala ezithelweni futhi kuguqule kube isiraphu ewugqinsi, emnandi. Ungakwazi futhi ukwengeza inani elincane likashukela noma uju, kanye namakhambi ahlukahlukene nezinongo, ukuze ukhiphe ubumnandi bemvelo besithelo.

Izithelo zinephrofayili enhle kakhulu yokudla okunomsoco:

• Ngokwemvelo aphansi ngamafutha, i-sodium nama-calories.
• Ayikho kuzo equkethe i-cholesterol.
• Ziqukethe imisoco eminingi evamise ukudliwa ngokunganele, njenge-potassium, i-fiber, uvithamini C kanye ne-folate (folic acid).
• Bacebile nge-fiber.

Izithelo zinganikeza izinzuzo eziningi, kuhlanganise:

• umfutho wegazi onempilo
• yehlisa i-cholesterol yegazi
• ukusebenza kahle kwamathumbu
• ingcuphe yokuhlaselwa yinhliziyo nokushaywa unhlangothi
• ingcuphe yomdlavuza

Amantongomane ayindlela enhle yokwengeza amafutha anempilo asuka ku-omega-3 fatty acids kudessert yakho.

Ungakwazi futhi ukwengeza unodoli weyogathi yesiGreek ekhilimu esithelweni sakho esigazingiwe ukuze uthole isiphetho esimnandi futhi esinomsoco esidlweni sakho.

I-yogurt inothile nge-calcium, i-phosphorus kanye namavithamini B. Futhi iwumthombo omuhle wama-probiotics.

Ama-probiotics athuthukisa impilo yamathumbu futhi angase abambe iqhaza ezifweni ezithile, njengokukhuluphala, uhlobo 2 lwesifo sikashukela, isifo samathumbu esicasulayo, kanye nezimo ezithile ezingapheli ezivuthayo ezifana nesifo sika-Crohn, i-ulcerative colitis, ne-polyarthritis.