ʻO ka Middle Easten Diet ke lilo i ka Diet Mediterranean Hou

Anter

• Hummus a i ʻole Baba Ghanoush
• ʻO Tabbouleh a i ʻole Fattoush
• Tahini
• Nā huaʻai no ka meaʻai
• Nānā no

ʻO ka meaʻai Mediterranean maʻamau ka meaʻai a pau, pili i ka hōʻemi ʻia o ka maʻi o ka maʻi puʻuwai, ka mumū mau, metabolic syndrome, obesity, atherosclerosis, diabetes, a me kekahi mau maʻi maʻi. (Psst...Ua ho'āʻo anei ʻoe i kēia ʻano ʻono ʻono ʻo Mediterranean Kale Salad?)

ʻOiai ʻoe e ʻeli ana i ka salemona i hoʻomoʻa ʻia a me ka ʻūlū ʻana i nā walnuts a me nā mea ʻai, ua hala paha ʻoe i ka hoahānau pili o ke Kai Kaiwaenahonua, ka papaʻai Hikina Waena. E like me ka mea ʻono a maikaʻi hoʻi nāu, he pilina pili loa kahi papaʻai Hikina Hikina i ka honua a me ke ʻano ʻai. Manaʻo pinepine ʻia ka meaʻai o ka Middle East mai nā ʻāina e like me Lebanona, Israel, Turkey, a me ʻAigupita. ʻO ka meaʻai Mediterranean ka mea maʻamau e pili ana me Italia, Helene, a me Sepania.

ʻO ka kūleʻa o ke ala o ke Kaiwaenahonua e ʻai ai i nā hinges ma ke koʻikoʻi o nā kīʻaha piha, nā momona olakino e like me ka aila ʻoliva a me nā iʻa, nā legume, nā nati, a me nā huaʻai a me nā mea ulu hou. ʻO ka hui pū kekahi e hāʻawi i nā kiʻekiʻe kiʻekiʻe o ka fiber, omega-3 fatty acid, a me nā ʻano huaora a me nā minelala. Hāʻawi ka meaʻai Hikina Waena i kēia mau ʻano like, me ka nānā ʻana i nā meaʻai mea kanu e like me ka hiki, me ka hoʻohana ʻana i ka ninini lima kaumaha o EVOO ma nā wahi āpau, a me ka hoʻomoʻa ʻana i nā pīni a me nā mea kanu i loko o nā hoʻomākaukau he nui, me kekahi mau hiʻohiʻona. Ka hopena? ʻO kahi meaʻai momona e hoʻoikaika i ke olakino a me ke ola lōʻihi. ʻO kahi bonus ʻē aʻe: hele pinepine mai ka meaʻai ma waena o ka Hikina Hikina me ka kaohi o ka loko i kūkulu ʻia e like me ka nui o nā pā i hāʻawi ʻia ma ke ʻano he hōʻiliʻili o nā pā liʻiliʻi i kapa ʻia ʻo mezze, e like me nā tapas kaila Sepania. ʻAʻole wale kēia kaila hōʻike e paipai iā ʻoe e hoʻolōʻihi a hoʻāʻo i nā pā hou, akā hiki i nā pā liʻiliʻi ke kōkua iā ʻoe e lilo i ka paona. Ua ʻike ʻo Cornell University's Food & Brand Lab i nā papa liʻiliʻi e manaʻo ʻoe e ʻai ana ʻoe i ka meaʻai ma mua o kou ʻano maoli, hiki ke ʻoki i kāu ʻai a me nā calorie holoʻokoʻa.

Eia kekahi mau kīʻaha inoa e hoʻomaka ai ʻoe.

Hummus a i ʻole Baba Ghanoush

Kaulana ka meaʻai o ka Hikina Waena no kāna mau wai kai, kūpono no ka dunking pita (ka palaoa holoʻokoʻa, ʻoiaʻiʻo) a i ʻole nā ​​mea ʻai maka. Ua hoʻolaha ka UN i ka makahiki 2016 i ka International Year of Pulses, me ka ʻike ʻana i nā pōmaikaʻi olakino nui a me ka hiki ke kumu e aloha ai i ka moa, lentils, a me nā legumes ʻē aʻe. ʻO Hummus, kahi hui maʻalahi o ka moa, ka aila ʻoliva, a me nā kumulāʻau sesame lepo, piha i ka protein i hoʻokumu ʻia i nā mea kanu, nā momona monounsaturated, a me ka fiber meaʻai. ʻO nā wahi baba ghanoush momona momona ma hope pono o ka hummus, mahalo i kāna creaminess pupule e hele mai nei ma kahi o nā eggplants maʻemaʻe, tahini, a me ka aila ʻoliva.

ʻO Tabbouleh a i ʻole Fattoush

ʻO kēia mau kīʻaha ʻelua ʻo ka Middle Eastern spins ma kahi salakeke Helene (Mediterranean). ʻO Tabbouleh ka paʻi paʻi, nā tōmato waiwai antioxidant, a me ka bulgur palaoa piha. (Hiki iā ʻoe ke hoʻohui i ka bulgar i kekahi o kēia mau salakeke palaʻai i kūleʻa.) Hoʻohui ʻo Fattoush i kahi liʻiliʻi o ka pita i hoʻomoʻa ʻia no ka ʻano crunchy akā he nui nā ʻāpana o nā mea kanu e like me nā radishes, nā kukama, a me nā ʻōmato e loaʻa ai ka bang no kāu meaʻai ʻolokaʻa

Tahini

Ua ʻike nā mea noiʻi Iran i ka poʻe i hoʻokomo i ka tahini (a. Ua hoʻokomo mua ʻia ʻo Tahini i loko o nā mea ʻai he nui o ka Hikina Hikina, akā no ka hoʻonui hou ʻana, e hoʻāʻo i kēia 10 Creative Ways to Use Tahini That Aren't Hummus. Mālama i ka lawelawe ʻana i ka nui, akā; ʻO Tahini ka calorie-dense nani, a hiki ke maʻalahi loa i ka lawe ʻana i kēia mea ʻono.

Nā huaʻai no ka meaʻai

E hoʻopau ʻia nā meaʻai maʻamau o ka Middle East me nā lā i uhi ʻia ke kokoleka ʻeleʻele a i ʻole nā ​​apricots maloʻo. Hāʻawi nā lā i kahi lāʻau hefty o ka fiber a manaʻo ʻia e pale i ka maʻi maʻi. Pēlā nō, ʻo ke ʻohi ʻana i nā apricot e like me kāu mālama ʻana ma hope o ka ʻaina awakea e māʻona i kou niho momona me ka bonus o ka wikamina A, potassium, a me ka fiber.

Nānā no