Kūkulu kaʻaina'āina i nā meaʻai iʻaiʻia e nā poʻe e noho ana ma ka'āina Mediterranean,ʻo ia hoʻiʻo Grisia. Hoʻopihaʻia ia me nā mea olakino a me nā noiʻi noiʻi e hōʻikeʻia ma muli o kēiaʻaiʻana e hiki ke kōkua i ke emiʻana i kekahi o nā kumu pilikia no ka maʻi maʻi.
Wahi a ke Kumukānāwai Pelekane a me Exchange Exchange, ua hoʻokomoʻia ka'āina Mediterranean i ka makahiki 1993 e Oldways, Harvard School of Health Health a me ka World Health Organization.
ʻO kaʻai kai:
- ʻOʻO Olive a me kaʻailaʻaila
- ʻO ka'ōpū nui, ka hapanui ma ka meaʻai a me kaʻai ma mua o ka pāta
- ʻO kahi meaʻala liʻiliʻi loa
- ʻO iʻa a me ka iʻa
- ʻO kekahi wahi, akā, emiʻole ka waiū
- Nā hua liʻiliʻi a me nā hua
- Nui o nā lemu a me nā hua
- He wahi wainaʻeleʻele
ʻO kaʻaiʻai ka meaʻai nui i ka wela a me nā antioxidants mai nā huaʻai, nā legumes a me nā nūni,ʻoi loa aku ma mua o nā meaʻai maʻamau o ke Komohana, a me ka momona momona. ʻAiʻia nā'āpanaʻulaʻula nui ma kēia māhele, a ua kaupalenaʻia ka waiū o ka waiū, koe wale no ka lihi a me ka yogota.
Ua hanaʻo Oldways i kahi Mediterranean Diet Food Pyramid e kōkua iāʻoe eʻike i nā meaʻaiʻoi loa.
ʻO ka kumu o ka pyramid he meaʻai e like me ka palaoa o ka palaoa piha, ka palaoa, ka pītaʻi, ka uala a me ka raiki. ʻO nā hua, nā lemu, nā hua, a me nā huaʻai kekahi mea nui nui o kāu meaʻai i kēlā me kēia lā, me ka liʻiliʻi o ka lihi, ka'atika, a me kaʻailaʻaila. Hoʻopiʻia nā iʻa, nā iʻa, a me nā huaʻai i kēlā me kēia pule, aʻaiʻia nā meaʻulaʻula i hoʻokahi manawa i kēlā me kēia mahina.
Hōʻikeʻoe i ka inu iʻeono mau aniani o ka wai i kēlā lā i kēia lā, a me ka inu waina maʻamau no kekahi poʻe. Hāʻawiʻia ka Pyramid Mediterranean e ka mea hoʻokahi i ka hebedoma.
Pehea e hahai ai i kaʻaiʻai Mediterranean
E hoʻopili i ka momona e hoʻohana neiʻoe i kaʻailaʻaila. Makemake pahaʻoe e hoʻonui i nā calories iāʻoe i ka meaʻai e hoʻohana i kaʻailaʻaila ma kahi o ka pata, ka margarine a me nā meaʻaila'ē aʻe.
He mea maikaʻi kaʻailaʻoliva no ke kukeʻana.
Eʻai i nā hua manu. ʻAʻole hiki ke hoʻoikaika i kēia manaʻo. ʻO kēlā me kēia'aiʻaiʻai ka nui o nā mea kanu. Nui nā poʻe i ka Mānāwaike eʻai i ka paʻi huaʻai i kēlā me kēia lā. ʻO nā huaʻomaʻa momona a me nā meaʻono e emi mai ana i nā calories a kiʻekiʻe i nā antioxidants. E hoʻomākaukau i nā meaʻai meaʻai Mea Helene hiki i kekahi manawa i kēlā me kēia pule.
Eʻoluʻolu i kahi kānalua maloʻo. E koho i nā'ōpala piha no ka meaʻoi aku lākou ma ka fiber. ʻO ka pīpī a me ka polenta, i hanaʻia mai ka mea momona, e hoʻohana pūʻia me he mau hōʻailona ma ka Mediterranean.
Eʻai i nā moa a me nā iʻa. Loaʻa nā iʻa i ka omega-3 momona momona e maikaʻi no kou naʻau a me kou lolo. ʻO ka nui, he momona ka iʻa a me nā calorie. ʻO nā māla a me nā huaʻai he mau mea i loaʻa i ke kāpena. E puhi a hoʻoulu i kāu iʻa a iʻole moa paha, maiʻoki i kahi iʻa. ʻAʻohe kūpono nā meaʻai a me ka hohonu i ka meaʻai.
E hōʻemi i ka meaʻai meaʻai. ʻO kaʻiʻo o ka meaʻai he nui nā momona momona e ponoʻole i kou puʻuwai, no laila,ʻaʻole kahi kaʻawale no nā mokuahi a me nā hamburgers i kēiaʻai (e pili ana i hoʻokahi pāʻina wale nō i ka malama). Ma kahi o kahi'akihi momona mai kahi hui manu, e hana i kahi'āpana'ākau i kaʻohiʻohi. E hoʻomoʻa i ka letite, kahi'āpanaʻaka a me ka'ōmato, aʻaʻoleʻoe e haʻalele i kaʻiʻoʻulaʻula.
Eʻike i nā lemu a me nā nūpala. ʻO ka lemu ka nui o nā fiber, protein, a me nā meaʻai a hiki ke hoʻohanaʻia ma ka papa nui. E koho i nā pīni a me nā kīʻaha maloʻo. ʻAi nā'ōmole e like me nā'alemona, nāʻalae a me nā'ōpala i kahi meaʻono a maikaʻi.
Eʻono i nā huaʻala e like me kaʻaʻa. E pāʻani i nā pāʻani sugary, nā pōpō, a me nā kuki. ʻO ka hua i lalo i nā calories a kiʻekiʻe i ke fiber a me nā meaʻai.
ʻO ka Yogurt a me ka cheese ka puna o ke kahawai. E koho i kekahi yogurt momona momona a me ka wahi i kēlā lā i kēia lā. Hiki iāʻoe ke hana i ka lole'atika a ho'āʻo i kahi salame maikaʻi me nā tōmato a me ka tīhi. E mālama.
E inu i ka wai a me ka waina. ʻO ka Pyramid Mediterranean ka piha i nā'ekaniʻeono o ka wai i kēlā lā i kēia lā a me ka aniani aʻelua paha o ka wainaʻulaʻula.
He maikaʻi ka wai no nā mea a pau, akā, mai inuʻoe i ka wainaʻulaʻula ināʻoe e hāpai, hoʻokahua a inu paha i ka mea inu.
ʻO ka hoʻololiʻana mai kahiʻai o ke komohana o ke kai'āina he mea paʻakikī ināʻaʻoleʻoe e hoʻohanaʻia i kaʻailaʻaila, ka iʻa a me kekahi o nā mea kanu a me nā hoʻohālikelike e pili pinepine ana me kēia māhele. Akā he meaʻono ia. Eia kekahi mau manaʻo a me nā manaʻo e hoʻomaka ai e hoʻomaka:
- ʻO ka Mediterranean Mediterranean, Omega-3, a me nā keiki
Puna:
ʻO Rees K, Hartley L,ʻO Nama N, Clarke A, Hooper L, Hōʻoia M, Hiki a S. 'Mediterranean' meaʻai no ka hoʻomalu muaʻana no ka maʻi maʻi maʻi. Cochrane Palapala No nā Pūnaewele Pūnaewele 2013, Hoʻopuka 8. Art. No .: CD009825. DOI: 10.1002 / 14651858.CD009825.pub2. http://www.cochrane.org/CD009825/VASC_mediterranean-diet-for-the-prevention-of-cardiovascular-disease.