Ọmụmụ Ọhụrụ: Nri Mediterenian na-ebelata ihe egwu nke ọrịa obi, gbakwunyere 3 Ntụziaka obi nwere ahụike

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Ugbu a enwere ihe ndị ọzọ mere ị ga-eji nwaa nri Mediterranean. Ọmụmụ ọmụmụ Greek ọhụrụ na -atụ aro na nri nri Mediterranean na -enyere aka melite ọtụtụ ihe egwu dị na ọrịa shuga, oke ibu na ọrịa obi. Ọmụmụ ihe ọhụrụ ahụ, nke Journal of the American College of Cardiology bipụtara na Mọnde, chọpụtara na nri nri Mediterranean nwere ike inye mmetụta bara uru megide akụkụ ise nke ọrịa prediabet nke a na -akpọ metabolic syndrome - n'ezie, nri dị oke mma nke na ọ bụ jikọtara ya na mbelata pasent 31 n'ihe ize ndụ nke ịmalite ọrịa ahụ.

Ọ bụrụ na ị naghị agbaso nri Mediterranean ugbu a, Amy Hendel, onye nchịkwa ahụike na onye dere akwụkwọ 4 Habits of Healthy Families, na-atụ aro ihe ndị a ka ịmalite:

• Dejupụta mkpụrụ osisi nwere ọdụdụ ọdụdụ nwere ahụike. Obere aka bụ nnukwu nri nri ma ọ bụ fesa ha na salad

• Gaa Grik ma tinye yogọt nwere abụba dị obere ma ọ bụ nke enweghị abụba na nchịkọta nri gị kwa ụbọchị. Tụba ụfọdụ mkpụrụ osisi n'elu ka ọ bụrụ nri kacha mma ị ga-enweta

•Gaa ịkụ azụ ma họrọ azụ̀ nwere mmanụ nwere obere mercury dị ka salmon na sardines. Dochie nri anụ na azụ ga-ebelata oke abụba juru eju na nri gị.

I nwekwara ike nwalee usoro nri nri Mediterranean dị mma site na Shape.com.

Salad nri Mediterranean nwere obi ụtọ na ọkụkọ balsamic

Gbalịa salad Mediterranean a na-atọ ụtọ iji nye ahụike obi gị ntakịrị nkwalite

Na -eje ozi: 4

Oge nkwadebe: ngụkọta oge nkeji iri abụọ

Oge nri: Oge nkeji 20

Nweta uzommeputa

Salad White Bean Salad

Chebe obi gị na efere akụkụ a, nke nwere omega-3 fatty acids

Na -eje ozi: 10

Oge nkwadebe: nkeji 5 nkeji oge niile

Oge nri: 5 nkeji oge niile

Nweta uzommeputa

Mediterenian Herb Shrimp na Penne

A na-eme nri pasta otu efere a ka ọ zuo oke

Na -eje ozi: 6

Oge nkwadebe: nkeji iri

Oge nri: nkeji iri na ise

Nweta uzommeputa

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