Hoʻopihaʻia kaʻai Nordic me nā kīʻaha, nā hua, nā hua, nā huaʻona, nā iʻa, a me nā mea momona momona. He mea haʻahaʻa hoʻi ia i ka hoʻohuiʻana i nā meaʻai a me nā meaʻai. Ma keʻano maʻamau, he ala maikaʻi loa ia eʻai ai.
Manaʻo kekahi poʻe noiʻi he meaʻai kaʻai Nordic me ka lawelaweʻana i ka meaʻai Mediterranean . ʻO nā meaʻelua e pili ana i nā mea āpau-inflammatory e kiʻekiʻe i nā omega-3 momona mai ka iʻa, aʻo nā meaʻelua he nui nā hua a me nā meaʻai.
He nui nā hua o ka'āina Nordic, nā mea liʻiliʻi i ka calories, a waiwai i nā huaora a me nā minela. Aia nō i loko o lākou nā pakanikino kūpono, ma ka hapanui o nāʻanoʻulaʻula uliuli a me kaʻulaʻula.
ʻAʻole hiki i ka paʻakikī Nordic ke hahai ma hope o ka hiki iāʻoe ke haʻalele i ke kōpaʻa hou aʻokiʻoki i nā meaʻulaʻula momona. E noʻonoʻo i ka laina holoʻokoʻa, nā meaʻai hou a me ka nui o nā meaʻai maʻalahi (keʻano maikaʻi ma kekahi hihia).
Eia kā mākou nānā aku o ka Nordic Diet.
ʻO kaʻohi
ʻO ka liʻiliʻi he 25 pakeneka o nā calorie o ka Nordic e loaʻa mai ana i nā huaʻano o ke kupa e like me ka raiʻu, ka bale, a me kaʻai. ʻO kaʻai pū kekahi me ka laikiʻeleʻele, ka pīpī o kaʻohi piha, a me ka nui o ka palaoa kūpono. Hoʻomoʻaʻia ka papa ma kaʻai Nordic, no ka meaʻaʻole i loaʻa ke kōpaʻa iʻole ka meli.
Nā hua, nā huaʻai, a me nā piʻi
ʻO kaʻaiʻana o ka'ōlani'ōpika, aia i hoʻokahi o ka hua hua a hoʻokahi kīʻaha huaʻai i kēlā me kēia lā. ʻO ka waiwai nui loa ia o nā huaʻala -ʻoi aku ma mua oʻelua kīʻaha no ka lā o ka blueberries, nā huaʻona, nā lālā, a me nā lola kahiko.
Ka momona
ʻO kaʻai'ōmaʻomaʻaʻo Nordic ka liʻiliʻi i loko o ka momona, akā,ʻo ia kekahi mea i hoʻomohuʻia i kaʻaila (hoʻohana mākou i kaʻaila Canola i Amerika Akau), me ka margarine free momona i hanaʻia me kaʻaila mela. Hoʻopauʻia nā hua a me nāʻanoʻole.
Nā Mea Laʻa Lapaʻa
Hoʻokomoʻia ka waiū momona momona, kaʻakika, a me ka cheese i ka meaʻai, akā,ʻaʻole i loaʻa ka waiū o nā mea inuʻono a me nā hua'ūkena sugary ma ka papa koho.
E mālama iʻelua mauʻoihana i kēlā lā i kēia lā.
ʻOhi
Eʻai i ka iʻa iʻa momona e like me ka iʻa o ka iʻa, ka mea aila a me ka tuna,ʻelua manawa o ka pule (aʻoi aku paha), aʻai pū i hoʻokahi meaʻai me ka momona momona.
ʻAi
Hoʻomaʻaʻia nā meaʻai pono a me nā meaʻai,ʻoiaiʻoʻoe e koho i kaʻokiʻoki o nā mea momona. E koho i ka moa, turkey, a me nāʻokiʻoki o nā hipa a me nā mea hihiu.
Nā mea inu
ʻAʻohe mea inu. ʻOi ka mea eʻai ana i ka huaʻai a wai wai paha. E kāpili i ka wai, kaʻaila, ka wai a me ka waiū momona.
Scandinavian Recipes
ʻAʻole ponoʻoe e kūʻai i kāu kīʻaha me ka Scandinavian pāʻina e pāʻina ai i kaʻai'ōhula o Nordic -ʻo ka huaʻai wale nō i nā hua a me nā mea kanu āu i aloha ai a me ka nui o nā hua, nā iʻa, a me nā'ōpala piha. E hoʻololi i kaʻaila Canola a me nā mea lawaiʻa momona liʻiliʻi a ua hoʻonohonohoʻoe.
Nā kumuhana
ʻO Akesson A,ʻo Andersen LF, Kristjánsdóttir AG, Roos E, Trolle E, Voutilainen E, Wirfält E. "Nā hopena olakino e pili ana i nā meaʻai o ka'aiʻano Nordic: he papahana hoʻonaʻauao haʻawina." Nutr Res. 2013 Oct 9; 57. http://www.nature.com/ejcn/journal/v68/n1/full/ejcn2013192a.html.
ʻO Brader L, Uusitupa M, Dragsted LO, Hermansen K. "Nā hopena o kahi Healthy Nordic Healthy Diet ma keʻano o ke koko i ka Metabolic Syndrome: kahi o kahi huli maʻamau a SYSDIET." 'Eur J Kokua Nutr. 2013ʻOkakopa 16. http://www.nature.com/ejcn/journal/v68/n1/full/ejcn2013192a.html.