Mediterranean e na le linaha tse 16 tsa lefats'e, tseo e 'ngoe le e' ngoe e nang le meetlo ea eona ea ho pheha le ho ja lijo. Leha ho le joalo, ntho e tloaelehileng e kopantseng lijo tsa bona tsa naha 'me e molemo ka ho fetisisa ke lihlahisoa tsa lijo tsa Mediterranean.
Melemo ea lijo tsa Mediterranean
Mantsoe a lijo tsa Mediterranean, tse sebelisoang hona joale bakeng sa tahlehelo ea boima ba 'mele, li ile tsa qala ho phatlalatsoa ke lijo tsa lijo tsa Amerika lilemong tsa bo-1950. Ho ile ha fumanoa hore baahi ba ka boroa ho Fora, ho sa tsotellehe ho sebelisoa ha mafura haholo, ha ho na lefu la tsoekere, botenya le mafu a methapo ea pelo.
Ka mor'a moo, ho ile ha boleloa lipalo-palo tse hlakileng:
- Likotsi tse ka tlaase ho 33% tsa ho ba le mafu a pelo;
- Ke karolo ea 24 lekholong ea kotsi ea ho ba le kankere.
Lihlahisoa tse ka sehloohong tsa lijo tsa Mediterranean
Lihlahisoa tse ka sehloohong tsa tsamaiso ena ea lijo hase kamehla li lumellanang le maikutlo a rona a phepo e nepahetseng. Ka mohlala, karolelano ea liprotheine, mafura le lik'habohaedreite - 10%, 30% le 60%.
Mesebetsi:
- oli ea mohloaare le mehloaare;
- veine e khubelu (ntle le linaha tsa Mamosleme);
- meroho - basil, oregano, thyme, cilantro;
- litlhapi le lijo tsa leoatleng;
- bohobe, pasta;
- konofolo, eiee, meroho e mecha ;
- chisi, yogurt, lactic acid sauces.
Memo e fokolang
Haeba u batla ho theola boima ba 'mele (le hore na ke mang ea sa batleng?), Re fana ka maikutlo a hore u nke beke hore u tsamaee le menu ea lijo tsa Mediterranean, u lebale ka litakatso tsa hau le lintho tseo u li ratang ka nakoana.
Menu
Ho itlosa bolutu:
- lijo-thollo tse nang le yoghurt, lero le sa tsoa khuoa;
- litholoana tsa salate, 1 tbsp. yogati ea tlhaho / kefir / ayran, lero le sa tsoa khuoa;
- oli e nang le lebese, selae sa bohobe bo feletseng ba lijo-thollo le lipisi tsa kofi, kofi;
- salate ea meroho ka oli ea mohloaare le toast le litlhapi tse khubelu tsa letsoai, tee;
- omelette le meroho le litlama, hammoho le mehloaare, tee ea litlama;
- 1 litholoana tsa morara, yoghurt ea tlhaho le oat flakes le litholoana tse omisitsoeng, kofi;
- 2 mahe a phehiloeng ka thata, bohobe bo tsoang bohobe bo nang le lijo-thollo le meroho le letlalo la nku, lero.
Lignunche:
- raese e hlaha le chisi, salate ea meroho le meroho, konofolo, lihloaare le oli ea mohloaare;
- sopho e entsoeng ka li-chickpe, salate ea lijo tsa leoatleng, veine e khubelu;
- pasta le chisi ea pōli le litlama, veine;
- salate ho tloha leoatleng la khale, squid squid, veine;
- salate ea spinach e entsoeng ka letsoai, pasta le lijo tsa leoatleng, veine;
- salate ea litamati le mahe a phehiloeng ka thata ka oli ea mohloaare, raese, veine;
- ba noa meroho, litlhapi tsa leoatle li apehiloeng, veine.
Lijo tsa lijo tsa motšehare
- salate, chisi, lihloaare tse ntšo, tee;
- tlhapi le meroho;
- nama e monate bakeng sa meroho e halikiloeng;
- dolma - pelepele e pentiloeng, makhasi a morara, tamati;
- sopho ea lentile;
- salate "Segerike" ka litlhapi tse bohobe le tse besitsoeng;
- li-shrimps tse phehiloeng ka "mongobo" oa tzattsiki.
Ha e le menu ea lijo tsa Mediterranean bakeng sa khoeli (bakeng sa ba nang le tatso mme ba sa batle ho khutlela litapole), o tlameha feela ho khomarela lintlheng tse ka holimo 'me nako le nako u kenye nama - nama ea khomo, konyana, pōli.
Ja lijo tse ling tsa lactic acid, li kopane le konofolo le litlama, hape u fumane libuka tse mebala-bala lijong tsa lijo tsa Mediterranean.