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Lo lus “” () qhia. Nws pom tias cov neeg nyob rau tebchaws Yav Qab Teb Ltalis, txawv ntawm cov pej xeem ntawm Northern Qaum Teb thiab Tebchaws Europe, feem ntau muaj feem tsawg yuav "" - kev rog dhau, atherosclerosis, ntshav qab zib thiab ntshav siab. Tus kws kho mob tau qhia tias qhov no yog vim kev noj zaub mov nyob rau yav qab teb, thiab txiav tawm cov qauv zoo: qhov kev noj zaub mov ntau dua txawv ntawm Mediterranean "qauv", qib siab dua ntawm cov kab mob zoo li no.
Lub ncov ntawm qhov nrov ntawm Mediterranean noj tuaj rau hauv Asmeskas hauv 60s ntawm lub xyoo pua xeem. Tab sis txog tam sim no, ntau tus kws qhia noj haus xav tias nws yog qhov zoo tshaj plaws, yuav luag cov qauv kev noj haus kom tsim nyog.
"", Hais tias kws kho mob Italian Andrea Giselli, ib tus neeg ua haujlwm ntawm Lub Chaw Tshawb Xyuas Kev Noj Qab Haus Huv Hauv Tebchaws hauv Rome (INRAN) thiab tus kws sau phau ntawv muaj npe tshaj plaws txog kev noj qab haus huv hauv Apennines.
Tsis txwv, tab sis pom zoo
Thawj thiab tseem ceeb qhov sib txawv ntawm Mediterranean kev noj haus thiab tag nrho lwm tus yog tias nws tsis txwv tsis pub ib yam dab tsi, tab sis tsuas yog pom zoo rau qee yam khoom noj rau kev noj: cov zaub mov muaj txiaj ntsig zoo dua qub thiab kev noj haus fiber ntau uas tiv thaiv kev tsim cov dawb radicals thiab qhov tshwm sim ntawm lub npe. Kev nyuaj siab "oxidized" - qhov tseem ceeb ua rau kev laus hauv lub cev.
Cov zaub mov yooj yim rau cov khoom noj hauv Mediterranean
Kev noj zaub mov Mediterranean yog tus cwj pwm los ntawm kev noj ntau ntawm cov nplej, tshuaj ntsuab, zaub thiab txiv hmab txiv ntoo. Cov khoom noj tsiaj (tsuas yog cheese, qe, ntses) yuav tsum tau muab tso rau hauv cov khoom noj txhua hnub, tab sis tsawg dua. Qhov tseem ceeb tshaj plaws, cov zaub mov yuav tsum muaj nruab nrab thiab sib npaug.
Los ntawm kev ua raws li kev noj haus no, ib tus neeg tau txais lub zog feem ntau nws xav tau los ntawm cov nplej thiab cov khoom lag luam los ntawm lawv - nws tsis muaj teeb meem yog tias nws yog pasta hauv ltalis, qhob cij hauv tebchaws Greece, couscous hauv North Africa lossis pob kws hauv Spain.
Yuav tsum muaj nyob hauv peb cov lus txhua hnub:
- Txiv hmab txiv ntoo thiab zaub ntsuab
- Cereals, pob kws, millet
- Mis, yogurt, tsev cheese
- qe
- Nqaij nyuj los yog yaj, ntses hiav txwv
- Txiv roj roj
Txhua txhua hnub yam tsawg kawg ntawm ib cov khoom los ntawm txhua pawg yuav tsum nyob ntawm peb lub rooj.
Cov neeg noj zaubmov Italian tau tso ua ke los ntawm rooj uas koj tuaj yeem xam qhov twg thiab ntau npaum li cas yuav tsum tau noj nyob rau ib hnub txhawm rau muab lub cev tsim nyog ntawm lub zog, thiab tib lub sijhawm tsis nce phaus.
Daim Ntawv No. 1 YUAV UA LI CAS RAU COV KHOOM SIV
| KHOOM GROUP | KHOOM | LUJ (NCEJ) |
| Cov zaub thiab pob kws | mov ci Cov ncuav ncuav Cov nplej zom lossis txhuv Qos | 50 Art 20 Art Yog '-80-100 gr 200 Art |
| zaub | Ntsuab zaub xam lav Fennel / artichokes Kua / txiv kab ntxwv Apricots / khaub noom | 50 Art 250 Art 150 Art 150 Art |
| Nqaij, ntses, qe thiab legumes | nqaij Xau ntses qe taum | 70 Art 50 Art 100 Art 60 Art Yog '-80-120 gr |
| Mis thiab khoom noj siv mis | Mis Kua mis nyeem qaub Cheese tshiab (mozzarella) Paub tab cheese (gouda) | 125 Art 125 Art 100 Art 50 Art |
| rog | Txiv roj roj butter
| 10 Art 10 Art |
Rooj ntawv 2. YUAV TSUM TAU RAWS LI COV NYIAJ MUAS NOJ LOS NTAWM HNUB NYOOG THIAB LAUS (kev pab ib hnub)
| Pawg # 1 1700 Kcal | Pawg # 2 2100 Kcal | Pawg # 3 2600 Kcal | |
| Cereals, nplej thiab zaub mov ci Cov ncuav ncuav Pasta / txiv cev
| 3 1 1
| 5 1 1
| 6 2 1-2
|
| Zaub thiab txiv hmab txiv ntoo Zaub / zaub ntsuab Cov txiv ntoo / kua txiv ua kua | 2 3 | 2 3 | 2 4 |
| Nqaij, ntses, qe thiab legumes | 1-2 | 2 | 2 |
| Mis thiab khoom noj siv mis Mis / kua mis nyeem qaub Cheese tshiab Paub tab cheese (nyuaj) | 3 2 2 | 3 3 3 | 3 3 4 |
| rog | 3 | 3 | 4
|
Pawg # 1 - pom zoo rau cov menyuam yaus tshaj li 6 xyoo, thiab cov poj niam laus uas ua lub cev tsis muaj zog.
Pawg # 2 - pom zoo rau cov tub ntxhais hluas ntxhais hluas thiab cov poj niam nrog lub neej nquag, nrog rau txiv neej, suav nrog cov neeg laus, nrog lub neej ua yeeb yaj kiab
Pawg # 3 - pom zoo rau cov tub ntxhais hluas thiab cov txiv neej uas coj lub neej nquag, suav nrog cov neeg uas niaj zaus mus kev kis las
Cov neeg nyob ntawm cov chaw nyob sab qab teb ntawm ltalis feem ntau tsis tshua mob rog, mob atherosclerosis, ntshav qab zib thiab ntshav siab. Rau qhov no, lawv yuav tsum ua tsaug rau lawv cov zaub mov noj, uas cov neeg nyob hauv lwm lub teb chaws tau hu cov khoom noj Mediterranean.