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Ereyga “” () ayaa la soo saaray. Wuxuu ogaaday in dadka deggan Koonfurta Talyaaniga, marka loo eego dadka ku nool Waqooyiga iyo Bartamaha Yurub, ay aad ugu yar tahay "" - cayilnaanta, atherosclerosis, macaanka iyo dhiig karka. Dhaqtarku wuxuu soo jeediyay in tani ay sabab u tahay caadooyinka cuntada ee reer koonfureedka, wuxuuna soo saaray qaab cajaa’ib leh: hadba inta ay cuntadu kaga duwan tahay badda Mediterranean “modelka”, heerka sare ee cudurada noocaas ah.
Meesha ugu sarreysa ee caan ka noqoshada cuntada Mediterranean ayaa ka timid Mareykanka 60-meeyadii qarnigii la soo dhaafay. Laakiin illaa iyo hadda, aqoonyahanno badan oo nafaqeeyayaal ah ayaa tixgeliya inay tahay tan ugu fiican uguna habboon ee nafaqada habboon.
"", Ayuu yidhi dhakhtar Talyaani ah Andrea Giselli, oo ah shaqaale ka tirsan Machadka Cilmi-baarista Qaranka ee Nafaqada ee Rome (INRAN) ahna qoraa buuga ugu caansan ee cunnada caafimaadka leh ee Apennines.
Ma mamnuucayo, laakiin wuxuu kugula talinayaa
Farqiga ugu horreeya iyo kan ugu weyn ee u dhexeeya cuntada Mediterranean iyo dadka kale oo dhan ayaa ah inaysan waxba mamnuucin, laakiin kaliya waxay kugula talineysaa cunnooyinka qaarkood isticmaalka: dufanka khudradda badan ee caafimaadka leh iyo fiber-ka cuntada ee ka hortagga sameynta xag-jirrada xorta ah iyo dhacdada loogu yeero Cadaadiska "oksidheeyaha" - waa sababta ugu weyn ee gabowga jirka.
Cuntooyinka aasaasiga ah ee cuntada badda Mediterranean
Cuntada Mediterranean-ka waxaa lagu gartaa isticmaalka xaddi badan oo miro, geedo, khudaar iyo miro. Badeecooyinka xoolaha (gaar ahaan farmaajo, ukun, kalluunka) waa in sidoo kale lagu daraa cuntada maalinlaha ah, laakiin tiro yar. Tan ugu muhiimsan, cuntadu waa inay noqotaa mid dhexdhexaad ah oo dheellitiran.
Marka la raaco cuntadan, qofku wuxuu ka helaa tamarta ugu badan ee uu uga baahan yahay badarka iyo alaabooyinka iyaga - dhib ma laha haddii ay tahay baasto Talyaaniga, rootiga Giriiga, couscous ee Waqooyiga Afrika ama galleyda Spain.
Waa inuu joogaa miiskayaga maalin kasta:
- Miraha iyo cagaarka
- Badar, galley, masago
- Caano, caano fadhi, farmaajo
- ukun
- Lo'da ama wan, kalluunka badda
- saliid saytuun ah
Maalin kasta ugu yaraan hal shey oo koox kasta ka mid ahi waa inay saarnaato miiskayaga.
Khubarada nafaqada ee talyaanigu waxay diyaariyeen miisas aad ku xisaabin karto waxa iyo inta la cabi karo maalin kasta si jirka loo siiyo tamarta lagama maarmaanka u ah, isla mar ahaantaana aan loo kordhin miisaan.
Shaxda No. 1 EE LOOGU TALAGALAY SOO SAARKA ALAABADA
| KOOXDA SOO SAARKA | ALAABADA | MIISAANKA (PORTION) |
| Badarka iyo digriiga | Rooti buskut Baasto ama bariis Baradhada | 50 Art 20 Art 80-100 g 200 Art |
| Khudaarta | Salad cagaaran Fennel / artichokes Tufaax / oranji Abrikot / tangerines | 50 Art 250 Art 150 Art 150 Art |
| Hilib, kalluun, ukumo iyo digir | Hilibka Sausage Fish ukun digirta | 70 Art 50 Art 100 Art 60 Art 80-120 g |
| Caanaha iyo waxyaabaha caanaha laga sameeyo | Milk Caanaha Jiis cusub (mozzarella) Jiis bisil (gouda) | 125 Art 125 Art 100 Art 50 Art |
| Subagga | saliid saytuun ah subag
| 10 Art 10 Art |
Jadwalka 2. QIIMEYSTA LOOGU TALADALAY CUNITAALKA CUNUGGA EE DUKAANKA IYO JOOJINTA (adeegga maalintii)
| KOOXDA # 1 1700 Kcal | KOOXDA # 2 2100 Kcal | KOOXDA # 3 2600 Kcal | |
| Badarka, badarka iyo khudaarta Rooti buskut Keega / fig
| 3 1 1
| 5 1 1
| 6 2 1-2
|
| Khudaarta iyo miraha Khudaarta / cagaarka Casiirka miraha / miraha | 2 3 | 2 3 | 2 4 |
| Hilib, kalluun, ukumo iyo digir | 1-2 | 2 | 2 |
| Caanaha iyo waxyaabaha caanaha laga sameeyo Caano / caano fadhi Jiis cusub Jiis bisil (adag) | 3 2 2 | 3 3 3 | 3 3 4 |
| Subagga | 3 | 3 | 4
|
Kooxda # 1 - oo lagula taliyay carruurta ka weyn 6 sano, iyo sidoo kale haweenka waayeelka ah ee ku nool nolol aan firfircooneyn.
Kooxda # 2 - waxaa lagula taliyay gabdhaha iyo haweenka da'da yar ee leh qaab nololeed firfircoon, iyo sidoo kale ragga, oo ay ku jiraan waayeelka, oo leh nolol deggan
Kooxda # 3 - waxaa lagula taliyay dhalinyarada iyo ragga ku hogaaminaya qaab nololeed firfircoon, oo ay ku jiraan kuwa si joogto ah ugu baxa ciyaaraha
Dadka ku nool baadiyaha koonfurta Talyaaniga marar dhif ah ayey ku dhacaan buurnida, atherosclerosis, macaan iyo dhiig kar. Tan awgeed, waa inay u mahadceliyaan nidaamkooda cuntada, ee dadka deggan waddammada kale ugu yeeraan cuntada Mediterranean.