Tse ka Hare
Poleloana “” () e hlahisitsoe. O hlokometse hore baahi ba Boroa ho Italy, ho fapana le baahi ba Europe Leboea le Bohareng, ba na le menyetla e fokolang ea "" - botenya, atherosclerosis, lefu la tsoekere le khatello e phahameng ea mali. Ngaka e khothalelitse hore sena se bakoa ke litloaelo tsa batho ba tsoang boroa, 'me a fumana mokhoa o makatsang: ha lijo li fapana haholo le "mohlala" oa Mediterranean, maemo a mafu a joalo a phahama.
Tlhōrō ea botumo ba lijo tsa Mediterranean e fihlile United States lilemong tsa 60 tsa lekholo le fetileng la lilemo. Empa ho fihlela hajoale, litsebi tse ngata tsa phepo ea lijo li e nka e le mohlala o motle ka ho fetisisa, o batlang o loketse oa phepo e nepahetseng.
"", Ho bolela ngaka ea Mataliana Andrea Giselli, mosebeletsi oa Setsi sa Naha sa Lipatlisiso sa Phepo e Ntle Roma (INRAN) ebile e le mongoli oa buka e tsebahalang haholo ka ho ja ka phepo e ntle ho li-Apennines.
Ha e thibele, empa ea khothaletsa
Phapang ea pele le ea mantlha lipakeng tsa lijo tsa Mediterranean le tse ling tsohle ke hore ha e thibele letho, empa e khothaletsa feela lijo tse itseng bakeng sa ts'ebeliso: mafura a meroho a phetseng hantle le fiber ea phepo e thibelang ho theoa ha li-radicals tsa mahala le ketsahalo ea se bitsoang Matšoenyeho "oxidized" - sesosa se ka sehloohong sa botsofali 'meleng.
Lijo tsa mantlha bakeng sa lijo tsa Mediterranean
Lijo tsa Mediterranean li khetholloa ke ho sebelisoa ha lijo-thollo tse ngata, litlama, meroho le litholoana. Lihlahisoa tsa liphoofolo (haholo-holo chisi, mahe, tlhapi) le tsona li lokela ho kenngoa lijong tsa letsatsi le letsatsi, empa ka bongata bo fokolang. Habohlokoa ka ho fetisisa, lijo li lokela ho ba tse itekanetseng le tse leka-lekaneng.
Ka ho latela lijo tsena, motho o fumana boholo ba matla ao a a hlokang ho tsoa ho lijo-thollo le lihlahisoa tse tsoang ho tsona - ha ho tsotellehe hore na ke pasta Italy, bohobe Greece, couscous Afrika Leboea kapa poone ea Spain.
E tlameha ho ba teng tafoleng ea rona letsatsi le leng le le leng:
- Litholoana le meroho
- Lijo-thollo, poone, nyalothe
- Lebese, yogurt, chisi
- mahe
- Nama ea khomo kapa konyana, tlhapi ea leoatle
- Oli ea mohloaare
Letsatsi le leng le le leng bonyane sehlahisoa se le seng se tsoang sehlopheng ka seng se lokela ho ba tafoleng ea rona.
Litsebi tsa phepo ea Mataliana li hlophisitse litafole tseo ka tsona u ka balang hore na ke bokae le bokae bo lokelang ho jeoa ka letsatsi ho fa 'mele phepelo e hlokahalang ea matla,' me ka nako e ts'oanang u se ke ua nona.
Tafole ea No. 1 E KHOTSOFATSOA HO SEBELISA LITLHAKISO
| SEHLOPHA SEHLOOHO | PRODUCTS | Boima (Karolo) |
| Limela le li-tubers | Bohobe Biscuit Paseka kapa raese Tapole | 50 gr 20 gr 80-100 dikgerama 200 gr |
| meroho | Salate e tala Fennel / artichokes Apole / lamunu Liapolekose / li-tangerine | 50 gr 250 gr 150 gr 150 gr |
| Nama, tlhapi, mahe le linaoa | Nama Boroso Litlhapi mahe linaoa | 70 gr 50 gr 100 gr 60 gr 80-120 dikgerama |
| Lebese le lihlahisoa tsa lebese | Lebese Mahepu Cheese e ncha (mozzarella) Cheese e butsoitseng (gouda) | 125 gr 125 gr 100 gr 50 gr |
| Mafura | Oli ea mohloaare Butter
| 10 gr 10 gr |
Tafole ea 2. PUISETSO E FETILENG EA TLHOMO EA LIJO KA MONGWAHA LE MORALO (litšebeletso ka letsatsi)
| SEHLOPHA # 1 1700 Kcal | SEHLOPHA # 2 2100 Kcal | SEHLOPHA # 3 2600 Kcal | |
| Limela, lithollo le meroho Bohobe Biscuit Paseka / feiga
| 3 1 1
| 5 1 1
| 6 2 1-2
|
| Meroho le litholoana Meroho / meroho Mero ea litholoana / litholoana | 2 3 | 2 3 | 2 4 |
| Nama, tlhapi, mahe le linaoa | 1-2 | 2 | 2 |
| Lebese le lihlahisoa tsa lebese Lebese / yogurt Cheese e ncha Cheese e holileng tsebong (e thata) | 3 2 2 | 3 3 3 | 3 3 4 |
| Mafura | 3 | 3 | 4
|
Sehlopha # 1 - e khothalelitsoe ho bana ba fetang lilemo tse 6, hammoho le basali ba tsofetseng ba phelang bophelo bo sa sebetseng.
Sehlopha # 2 - e khothalelitsoe bakeng sa banana le basali ba banyenyane ba nang le bophelo bo mafolofolo, hammoho le banna, ho kenyeletsoa le batho ba baholo, ba nang le mokhoa oa ho lula ba lutse
Sehlopha # 3 - E khothalletsoa bacha le banna ba etellang pele bophelo bo mafolofolo, ho kenyeletsoa le ba kenang lipapali khafetsa
Baahi ba mahaeng a ka boroa ho Italy ha ba na bothata ba ho nona haholo, atherosclerosis, lefu la tsoekere le khatello e phahameng ea mali. Bakeng sa sena, ba tlameha ho leboha sistimi ea bona ea lijo, eo baahi ba linaha tse ling ba e bitsitseng lijo tsa Mediterranean.