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An gabatar da kalmar "" (). Ya lura cewa mazaunan Kudancin Italiya, da bambanci da yawan mutanen Arewacin Turai da Tsakiyar Turai, ba su da yawa don "" - kiba, atherosclerosis, ciwon sukari da hawan jini. Likitan ya nuna cewa wannan shi ne saboda halayen cin abinci na 'yan kudu, kuma ya yanke wani tsari mai ban mamaki: yawancin abincin ya bambanta da "samfurin" na Rum, mafi girman matakin irin waɗannan cututtuka.
Kololuwar shaharar abincin tekun Bahar Rum ya zo a cikin Amurka a cikin shekaru 60 na karnin da ya gabata. Amma har ya zuwa yanzu, yawancin masanan abinci mai gina jiki suna la'akari da shi a matsayin mafi kyau, kusan samfurin da ya dace na ingantaccen abinci mai gina jiki.
"," in ji likitan Italiya Andrea Giselli, ma'aikacin Cibiyar Nazarin Harkokin Gina Jiki a Roma (INRAN) kuma marubucin littafin da ya fi shahara akan cin abinci mai kyau a cikin Apennines.
Bai haramta ba, amma yana bada shawara
Na farko da babban bambanci tsakanin abincin Bahar Rum da duk sauran shi ne cewa bai hana wani abu ba, amma kawai yana ba da shawarar wasu abinci don amfani: karin kayan lambu masu lafiya da fiber na abinci wanda ke hana samuwar radicals kyauta da abin da ake kira abin da ake kira. damuwa "oxidized" - babban dalilin tsufa a cikin jiki.
Abincin asali don abincin Bahar Rum
Abincin Bahar Rum yana da alaƙa da yawan amfani da hatsi, ganye, kayan lambu da 'ya'yan itatuwa. Kayayyakin dabbobi (yawanci cuku, qwai, kifi) ya kamata kuma a saka su cikin abincin yau da kullun, amma a cikin ƙananan yawa. Mafi mahimmanci, abinci ya kamata ya zama matsakaici da daidaituwa.
Ta hanyar bin wannan abincin, mutum yana samun yawancin makamashin da yake bukata daga hatsi da samfurori daga gare su - ba kome ba idan taliya ce a Italiya, gurasa a Girka, couscous a Arewacin Afirka ko masara a Spain.
Dole ne mu kasance a teburinmu kowace rana:
- 'Ya'yan itãcen marmari da ganye
- hatsi, masara, gero
- Madara, yogurt, cuku
- qwai
- Naman sa ko rago, kifin teku
- man zaitun
Kowace rana aƙalla samfur ɗaya daga kowane rukuni yakamata ya kasance akan teburin mu.
Masana abinci na Italiyanci sun tattara tebur waɗanda za ku iya ƙididdige abin da kuma nawa ya kamata a cinye kowace rana don ba wa jiki isasshen kuzari, kuma a lokaci guda kada ku sami nauyi.
Tebu Na 1 ANA SHAWARAR DON KAYAN AMFANI
| GROUP KYAUTA | kayayyakin | NUNA (RASHE) |
| hatsi da tubers | Bread biskit Taliya ko shinkafa Dankali | 50 Art 20 Art 80-100 g 200 Art |
| kayan lambu | Ganyen salati Fennel / artichokes Apple / orange Apricots / tangerines | 50 Art 250 Art 150 Art 150 Art |
| Nama, kifi, qwai da legumes | nama Tsiran alade Fish qwai wake | 70 Art 50 Art 100 Art 60 Art 80-120 g |
| Madara da kayayyakin kiwo | Milk Yogurt Fresh cuku (mozzarella) Babban cuku (gouda) | 125 Art 125 Art 100 Art 50 Art |
| fats | man zaitun Butter
| 10 Art 10 Art |
Tebura 2. SHAWARAR YAWAN CIN ABINCI TA SHEKARA DA KYAUTA (sabis a kowace rana)
| GROUP # 1 1700 Kcal | GROUP # 2 2100 Kcal | GROUP # 3 2600 Kcal | |
| hatsi, hatsi da kayan lambu Bread biskit Taliya / fig
| 3 1 1
| 5 1 1
| 6 2 1-2
|
| Kayan lambu da ‘ya’yan itace Kayan lambu / ganye Ruwan 'ya'yan itace / 'ya'yan itace | 2 3 | 2 3 | 2 4 |
| Nama, kifi, qwai da legumes | 1-2 | 2 | 2 |
| Madara da kayayyakin kiwo Madara / yogurt Fresh cuku Babban cuku (mai wuya) | 3 2 2 | 3 3 3 | 3 3 4 |
| fats | 3 | 3 | 4
|
Rukuni # 1 - an ba da shawarar ga yara sama da shekaru 6, da kuma tsofaffin mata waɗanda ke tafiyar da salon rayuwa mara ƙarfi.
Rukuni # 2 - an ba da shawarar ga 'yan mata matasa da mata masu salon rayuwa, da kuma maza, ciki har da tsofaffi, tare da salon rayuwa
Rukuni # 3 - an ba da shawarar ga matasa da maza waɗanda ke jagorantar salon rayuwa, gami da waɗanda ke shiga wasanni akai-akai
Mazauna yankunan karkarar kudancin Italiya ba kasafai suke fama da matsalar kiba, atherosclerosis, ciwon sukari da hawan jini ba. Don haka, dole ne su gode wa tsarin abincin su, wanda mazaunan wasu ƙasashe suka kira abinci na Bahar Rum.