Kodi mumadziwa? Anthu aku Italiya amalankhula ndikuganiza za chakudya kangapo patsiku

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- Kutsatsa -

Iyi ndi nkhani yabwino. Pakati pa malingaliro ambiri omwe angasokoneze ife tsopano, pali chakudya. Sizowona kuti chakudya ndicho chidwi chathu, koma ndizowona kuti nthawi zambiri timayankhula za icho ndipo nthawi zambiri timaganizira (ndife oyamba padziko lapansi kuchita izi). Tili ndi mitu yathu mbale, zakudya zabwino, kuphika fungo, mitundu ndi kapangidwe ka chakudya (nthawi zambiri timagwiritsa ntchito mafanizo onga "ofiira ngati tsabola", "wachikasu wa mandimu", "wofewa komanso wololera ngati batala"). 

Timakondanso kuyesa kukhitchini. M'zaka zaposachedwa ophunzira ophunzirira kukhitchini achulukitsa ndipo zovuta, mpikisano, zosangalatsa zotengera luso lazophikira zikusefukira pa TV. Ndipo sizongokhudza mafashoni okha. Pali china chake chododometsa pamakhalidwe awa, china chake chomwe chimatigwirizanitsa ndikutikhazikitsira ku chiyambi chathu cha ku Italy. "Nzeru yakudya kwabwino" zalembedwa mu DNA yathu. Aliyense amadziwa; ndipo amazizindikira. 

Uyu ndiye Mwitaliyana wamba wazaka zonse yemwe nthawi zambiri amalankhula komanso kuganiza za chakudya. Timakonda kuyerekezera zokonda ndikukambirana zomwe zili zabwino ndi zomwe sizabwino, zomwe zili zabwino kwambiri kwa ife ndipo ngati sichoncho, timadziwa malo abwino oti tikondwere nawo.

Cholakwika ndi chiyani? Ndi chikhalidwe chathu, chibadwa chathu ndi zikhalidwe zathu, zodziwika padziko lonse lapansi. Ndipo kunena zowona, timatha kuphika komanso kuyamikira chakudya chabwino. Ndikofunika kwa ife monga kujambula kokongola, nyimbo, kuchita bwino. Inde, chifukwa, pambuyo komanso nthawi zambiri, tonse timapita kukadya kukasangalala kapena timadzipindulitsa tokha ndi mbale yomwe timakonda kwambiri.

- Kutsatsa -

Kodi mudaganizapo chifukwa chake chochitika chilichonse chofunikira, chakhala chikukondweretsedwa ndi chomwe chidzachitike, ndi mwambo wa chakudya ndi vinyo? Kapenanso msonkhano wosavuta, mwina wapadera, pomwe zonse ziyenera kukhala bwino, makamaka kukonzekera chakudya ndi vinyo?

Palibe Mtaliyana, ngakhale achinyamata, amene angaganize zokondwerera ndi cheeseburger kapena sushi (yemwenso amakondedwa ndi ena kuposa pizza). Ayi, zinthu zofunika ndizoyenera zabwino; pamenepa ndiye chakudya chabwino kwambiri.

Chakudya, chabwino chomwe tili nacho mu DNA yathu, ndicho msana wa moyo wathu wamthupi komanso wamaganizidwe

Chabwino, izi ndi zathanzi komanso zolondola chifukwa chakudya chomwe timadya chimatidziwitsa.

Koma ndiloleni ndinene kuti munthawi ya "pre COVID-19" tidasochera, tasokonezedwa, ndingayerekeze kunena kuti tapotozedwa. Makamaka kumpoto, koma ndidazindikiranso kuwonongeka pakati ndi kumwera, chidwi pa chakudya, mwambo wapatebulo, kusankha kwa chakudya kwakhala kofewa, mwachangu komanso kosavomerezeka komwe sikunachitikepo m'mbuyomu. Tsutsani zinthu zambiri zoti muzichita ndi kuganiza, malimbidwe omwe amachotsa mpweya wanu ndikukhumba, kutopa komwe kumatipangitsa kusankha zosankha. 

Koma tsopano tili ndi nthawi. Nthawi yayitali. Palibe amene angaganize kuti ndalama zonsezi zitha kupezeka. Nthawi yomwe tili nayo tsopano ndi zomwe tinali nazo kale. Zofanana. Sitinangomva kuti ndi yathu kale. Tsopano inde. 

Tapatsidwa mwayi wapadera wokhala PANO NDI TSOPANO. Akatswiri akum'mawa amati kukhazikika kwa mzimu kumabwera chifukwa chakumvetsetsa ndikudziwika kwathu kukhalapo TSOPANO, osati kale komanso mtsogolo. Mulipo ndipo muli mu mphindi ino. Zina zonse ndizongoganizira, chinyengo, kulingalira, kuyerekezera, kukumbukira; nthawi zambiri amapotozedwa. Chifukwa chake, mukumva bwanji pakadali pano. Ndipo kuti mumve bwino, mukudziwa, muyenera kukhala oyenera, athanzi, olimba komanso olimbikitsidwa. Ndipo ndikulangiza kuti njira yachilengedwe kwambiri yopezera zonsezi ndi chakudya chomwe mumadya chomwe chimakhala inu, thupi lanu, mphamvu yanu, malingaliro anu.

Ndiloleni ndikuwongolereni izi ndikundilola kuti ndichite ndi mphamvu, mphamvu komanso chikondi chomwe chilengedwe chinandiphunzitsa.

Munkhani zam'mbuyomu ndidayankhula za zakudya zabwino komanso zophatikiza zomwe zimapangitsa kuti tikhale athanzi komanso oyenera; Ndinakuwuzani zomwe muyenera kuyika m'galimoto yogulitsira zomwe zikusonyeza mndandanda wazinthu zogula.

Tsopano, tsopano ndikuwuzani momwe mungagawire chakudya tsikulo, choti mudye kadzutsa, nkhomaliro, chakudya chamadzulo ndipo, bwanji? Ngakhale chotukuka. Timaseka kwambiri m'macheza ndikumasinthana mauthenga kuti pambuyo pake, zonsezi zikadzatha, tonse tidzapeza onenepa komanso zovala kuti ziwomboledwenso (ena amatinyoza chifukwa cha kusudzulana kotheka koma izi ndizachidziwikire osati gawo langa, chifukwa chake ndimasiya nkhaniyi ...).

Apa sitiyenera kunenepa, tiyeni tiwone bwino, chilichonse chikuyenera kuyezedwa molingana ndi momwe tiriri, zolimbitsa thupi (ngakhale kunyumba zili bwino!) Zomwe timachita komanso chithunzi chathu choyambirira.

Koma pali malamulo omwe amagwiritsidwa ntchito kwa aliyense.

 

Yoyamba ndi iyi: NTHAWI YABWINO YAKUDYA (ndipo nthawi zina kupita pang'ono pang'ono) NDI MAWA, PAMENE TIMADZUKA

Ndikulankhula za chakudya cham'mawa, chakudya chofunikira kwambiri tsikulo chomwe chimafotokozedwa momveka bwino ndi mwambi wakale womwe umati: "Chakudya cham'mawa ngati mfumu, nkhomaliro ngati kalonga ndi chakudya chamadzulo ngati munthu wosauka". Akunena zowona (monga momwe zimakhalira ndi mawu otchuka).

Pali maphunziro ambiri omwe, kwa zaka zambiri, awunika zovuta zakupezeka kapena kusapezeka kwa kadzutsa.

Mphamvu ya woyamba Chakudya cham'mawa ndi choyambirira komanso chofunikira kwambiri pakapangidwe kazakudya: omwe amadya chakudya cham'mawa amachulukitsa zizindikiritso zamatenda amthupi (mafuta owoneka bwino, kuthamanga kwa magazi, cholesterol, insulin kukana) pachiwopsezo chobwera mosavuta matenda amtima, autoimmune ndi khansa. Kuphatikiza apo amakhala otopa kwambiri, osachita bwino komanso "anjala" masana; makamaka pa chakudya chamadzulo. Izi zimabweretsa kudya kwambiri ndikukula.

Kukhazikitsidwa kwa chakudya, chopatsa thanzi komanso chophatikizira michere yonse, m'mawa kumalumikizidwa ndi kusintha kwa malingaliro, kutalikirapo kwa chidwi, magwiridwe antchito kusukulu komanso magwiridwe antchito a thupi kukhalabe ochepa.

Chosangalatsachi chimakhudza ntchito zonse zachilengedwe: mwa kudya m'mawa, njira zomwe zimathandizira kuti muchepetse kuchepa, chitetezo cha mthupi chimakulirakulira, komanso, kuwongolera kwakukulu kwama caloriki kumachitika tsiku lonse.

Chakudya cham'mawa chabwino chokhoza kusuntha njira zomwe tafotokozazi ndichabwino, chokwanira ngati chakudya chenicheni: chakudya chofunikira kwambiri tsikulo.

Izi zimaphatikizapo kusintha kwamachitidwe ndi chizolowezi: ambiri aku Italiya amachita izi  Chakudya cham'mawa chimakonda kukoma kokoma (ma croissants, mabisiketi, chimanga ndi zina zotero) zomwe zimasemphana ndi lingaliro la chakudya chamagulu. THE mchere Chakudya cham'mawa chimakhala ndi shuga wambiri, ufa woyengedwa bwino, mafuta okhathamira komanso opatsa mafuta, adani onse olumbirira azaumoyo omwe amakupangitsani kukhala osokoneza bongo komanso thanzi lanu.

Chifukwa chake ndi za pang'onopang'ono amaphunzitsanso thupi ndi m'kamwa ku mitundu yosiyanasiyana ya zonunkhira, zogwirizana ndi zosowa zathu zenizeni ndikukumana ndi zovuta zathupi lathu.

Malangizowa ndi oti tisinthe zizolowezi pang'onopang'ono ndi malingaliro atsopano kuti thupi lonse lizindikire ndikuyamikira "zachilendo zatsopano".

Tiyeni tibwerere ku zovuta zakusintha: timalimbana ndizabwinobwino koma sitiyenera kuchoka pa 0 mpaka 100 tsiku limodzi. Kodi Mukukumbukira? Tili ndi nthawi, nthawi ndi yathu, titha kudziphunzitsa tokha ndi zosintha zazing'ono tsiku ndi tsiku mpaka titamvetsetsa tanthauzo la chakudya chathu cham'mawa. Zidzakhala ngati izi, mukamadya m'mawa, mumakhala okhutira ndikukhutira, zidzakhala ngati mutatha maola awiri simukumva m'mimba mwanu mukugunda komanso ngati mupitilizabe kuchita bwino ngakhale kumapeto kwa m'mawa. 

Chakudya cham'mawa chokwanira komanso chokwanira chili ndi mphamvu yakupangitsani kukhala King pankhani yamabizinesi anu, maphunziro, kuyang'anitsitsa kusamalira malingaliro ndi zokolola zabwino m'mawa wonse. 

Mwambiri, maswiti, chifukwa chake chakudya chambiri cha glycemic index, amakonda kutayidwa mwachangu (ndikusungidwa m'mafuta amthupi). Chifukwa chake chakudya cham'mawa chokhacho chomwe chimangokhala maswiti (mabisiketi, ma croissants, ndi zina zambiri) chimakwaniritsa pakadali pano mwa kuledzera ubongo wolakalaka shuga, koma sichikhala kwakanthawi. Ndipo zimakupangitsa kukhala wonenepa. Ndipo imapangitsa kukwera ndi kutsika kwa glycemic komwe kumakhala kukwera ndi kutsika kwa magwiridwe antchito ndi malingaliro.

Kodi mudayesapo chakudya cham'mawa chambiri? Komabe, anthu ambiri amachita mantha m'midzi yoyendera alendo yomwe ili patsogolo pa buffet yapadziko lonse lapansi ndipo amalola kuti achite chidwi. "Koma ndizosiyana" amandiuza. Zosiyana chifukwa ndili kutchuthi. Ndipo ali ndi nthawi. Chabwino, ndikumvetsetsa, koma ngakhale TSOPANO tikukhala (mwina chifukwa cha zizolowezi zathupi) mtundu wa tchuthi. Ndipo tili nayo nthawi.

Chifukwa chake tidzichitire tokha monga tchuthi omwe ali ndi nthawi ndikuyika patebulo, pachakudya cham'mawa, china chosiyana ndi mabisiketi wamba. Nthawi ino titha kuyang'ana kupyola malire ndikudziwitsa ena.

kadzutsa wa coronavirus

Chisankho chabwino cha kadzutsa ndi mazira. 

Osati yokazinga, yopanda nyama yankhumba, koma mazira opukutidwa, ma omelette, mazira osungidwa ndiosangalatsa m'mimba, ubongo, minofu ndipo, inde, kusangalala. Mazira, omwe amazunzidwa kwambiri koma amakhululukidwa kwambiri ndi azachipatala, ndi kuchuluka kwa mapuloteni okhala ndi phindu lokwanira, mavitamini osungunuka ndi mafuta, mchere wamchere ndi mafuta abwino, mwachitsanzo, omwe samatseka mitsempha koma, m'malo mwake, amathandizira Kupanga ma membrane ndi khungu labwino., mumadziwa? Ubongo uli ndi nkhani zambiri zamadzimadzi. Kodi ndinu wachinyamata wokangalika ndipo mumachita masewera olimbitsa thupi? Gwirizanitsani kachidutswa ka mkate wofufumitsa (wosasankhika).

Zosankha zambiri pakudya cham'mawa.

Kodi Mukukumbukira? Ndizabwino kusintha kawirikawiri (thupi limamasulira kulephera kwa chakudya kukhala kusowa panthawi yazochuluka ndipo zotsatira zake ndikuti timakhala onenepa koma alibe michere, chododometsa chapanthawi yathu ino).

Njira ina yabwino ndi toast kapena sangweji. Popanda kubwereza, koma ndibwino kukumbukira, mkate wosafufumitsidwa ndibwino (ufa wamphumphu, mtundu 1, buckwheat, quinoa, mpunga wofiirira, nyemba zabwino). Kupanga buledi kunyumba kumakhala kofananira, kachitidwe kabwino komanso kathanzi! Mutha kuwonjezera mkate ndi zipatso zouma (mwachitsanzo mkate wa mtedza), maolivi, anyezi, ma courgette ndi zina zambiri zomwe mumakonda ndikusekerera.

Tasiya kale kudula kozizira komanso tchizi tang'ombe. Titha kuzipaka ndi njira zina zabwino kapena zabwino.

Ponena za mtundu wotsekemera, zipatso zopanga zipatso (mwina zopangidwa ndiokha) kapena zouma zipatso ndi zabwino: almond kapena hazelnut kapena mtedza kapena pistachio kapena sesame (tahini) zonona ndizabwino kwambiri. Nthawi zonse sankhani kugula zabwino zomwe npa ndi mtundu wotchuka. Mutha kuwerenga zabwino kwambiri pamtunduwu (shuga pang'ono, zopangira zambiri).

Kupanga zonunkhira zouma kunyumba (zomwe aliyense amakonda) ndizosavuta, zathanzi komanso zotsika mtengo.

Nayi malangizo:

ANAWUTSA CHIPANGI CHAPATSO

100 g wa mtedza (kapena ma almond kapena walnuts) atetezedwa kale koma osasenda kapena kutsuka

200 g wa chokoleti chakuda (pafupifupi 70% koko)

100 g wa mkaka wa masamba  wopanda shuga (amondi, soya, mpunga, oat)

Pafupifupi 40/50 g wa shuga wosakaniza ndi nzimbe kapena uchi pang'ono kapena madzi a agave

Pukutani mopepuka zipatso zouma poto ndikuzidula ndi chosakanizira kuti mupange phala. Onjezani chokoleti, mkaka ndi shuga kuti mupange chisakanizo chofanana. Tumizani zonona ku mtsuko wagalasi.

Ndimanenanso kuti tahini (sesame cream) wokhala ndi calcium ndi mavitamini ambiri

Ndizotheka kupanga mafuta onunkhira komanso okoma kuphatikiza ndi toast monga hummus wopangidwa ndi nyemba kapena kirimu wa avocado ndi malingaliro.

Nazi momwe mungachitire:

HUMMUS

200 g wa nsawawa yophika kapena mphodza kapena nyemba

- Kutsatsa -

1 clove wa adyo

1 Finyani ndimu


50 g wa tahini (sesame kirimu)

Mafuta 1 a maolivi osapitirira namwali 

Ikani zosakaniza zonse mu chosakanizira ndikusakanikirana ndi mphamvu yayikulu

AVOCADO CREAM

1 avocado wakucha, mandimu

mafuta owonjezera a maolivi, uzitsine mchere ndi tsabola 1 

Gawani peyala pakati, chotsani mwalawo, dulani zamkati ndi supuni ya tiyi ndikuyiyika m'mbale. Fukani ndi madzi a mandimu kuti asadetse, pakani ndi mphanda, onjezerani mafuta ndi nyengo ndi mchere ndi tsabola. 

Apanso, osavuta komanso okoma ndi ma crepes omwe mutha kudzaza ndi mafuta okoma kapena osangalatsa kapena ngakhale mbuzi kapena nkhosa tchizi ndi masamba kapena, kwa iwo omwe akufuna ndi kukonda, nyama kapena nsomba ndi masamba.

Kupanga crepe kumakhala mwachangu ndipo, monga pokonza mkate, nyumbayo imadzazidwa ndi mafuta onunkhira bwino kwambiri kotero kuti imayenda; kununkhira kwa mkate ndiko, pamndandanda wazokonda, patsogolo!

Nazi momwe mungapangire crepes:

AMAPANGIRA NDI MIYAMBO YA MOYO

Mazira a 2

150 g wa ufa wa chickpea kapena nyemba zina zotchuka

Mkaka wa masamba womwe mungasankhe 

Mu mbale kuthyola mazira ndipo whisk ayambe kuigwiritsa ntchito ndi ufa wosankhidwa pang'ono mpaka mutakhala ndi ufa wosakhazikika kwambiri, kenako yambani kuwonjezerapo, nthawi zonse kusakaniza ndi whisk, mkaka mpaka mutapeza batter theka-madzi.

Kutenthetsani poto yopanda ndodo, kutsanulira ladle la batter ndipo, potembenuza poto, yesetsani kuti izitsatira bwino pansi. Mukangoyamba kulimba, pezani pang'ono ndi spatula ndikutembenuza mpaka mbali ina itaphika. Mbale ndi zinthu.

Apanso, ndibwino kudya chakudya cham'mawa ndi chidutswa cha chitumbuwa chokoma kapena, kachiwiri, ndi farinata, wapadera wa ku Ligurian.

Nazi zitsanzo zakukonzekera; mwina kukonzekera dzulo ndi kutentha panthawiyi:

Keke YOPulumutsa

2 wofiira kapena wofiirira kapena mbatata 

2 ma courgette kapena artichokes kapena masamba ena malinga ndi kukoma kwa nyengo

Galasi limodzi la mkaka wa masamba wopanda shuga

2 ochepa pecorino

Dzira 1

Dulani mbatata yosenda ndikuiyika pansi pa mbale yopanda uvuni, ndikuphimba ndi masamba omwe amasankhidwa, odulidwa pang'ono.

Menyani dzira ndi tchizi ndikusungunuka ndi mkaka.

Thirani osakanizawo pamasamba ndikuphika pa 180 ° C kwa mphindi pafupifupi 45.

FARINATA MARGHERITA (anthu 6-8)

150 g wa ufa wankhuku

200 g wa puree wa phwetekere, 100 g wa mbuzi kapena tchizi wa nkhosa

1 sprig ya basil, oregano wouma

1 uzitsine mchere ndi tsabola, mafuta owonjezera namwali

Thirani ufa wa chickpea mu mphika ndikuwonjezera 5 dl madzi ozizira pang'ono panthawi, kuyambitsa ndi whisk kuti muteteze ziphuphu kuti zisapangidwe. Onjezani supuni 1,5 za mafuta, nyengo ndi mchere, akuyambitsa ndi kusiya kusakaniza kupumula kwa ola limodzi.

Chotsani thovu pamwamba pomenyetsa, sakanizani ndi kutsanulira  mu poto wotsika wa pafupifupi masentimita 26 wodzozedwa ndi mafuta ochepa kwambiri.

Kuphika mu uvuni wokonzedweratu pa 230 ° C kwa mphindi 15-20, mpaka pamwamba pake pali golide. Pakadali pano, thawani msuzi wa phwetekere ndi uzitsine 1 mchere, tsabola ndi mafuta. Chotsani farinata mu uvuni, ikani msuzi pamtunda, onjezani mbuzi yosenda kapena tchizi, kenako mubwezeretseni mu uvuni ndikupitiliza kuphika kwa mphindi 3-4. Tumikirani zokongoletsedwa ndi ma sprigs a basil ndi crumbled oregano 

Ndakuuzani zambiri komanso nthawi ino ndikufuna kukuwuzani zambiri. Malingaliro ena ambiri ndi maphikidwe (ngakhale ndiwo zochuluka mchere) akusowa. Palibe chidziwitso chamasana, chakudya chamadzulo, zokhwasula-khwasula komanso nthawi zomwe chronobiology (sayansi yomwe imaphunzira nthawi yoti idye zomwe) imaphunzitsa.

Koma sindidzalephera kukhala nanu. Tipitilira ku nkhani yotsatira pamavuto onsewa.

Tsopano, tsopano, ndikukupemphani kuti muyambe tsiku lanu kunyumba chonchi. Kudzakhala kupezeka kuti, ngati mukufuna, mutha kugawana ndi ine, ndikundifunsa zomwe zimabwera m'maganizo mukandiwerenga.

Ndani amayamba bwino ... Dzisamalireni nokha, khalani oyamikira komanso othokoza chifukwa cha chakudya. Phikani ndi mtima womwe umakupangitsani kukhala munthu komanso kulumikizana ndi Lonse. 

Kukonzekera, kusunthira pokhala nanu nokha, kumapereka mphamvu, thandizo, chikondi chomwe mumamva kuti mumapereka kwa iwo omwe akuvutika ndikumva kuti ali okha. 

Ndizowona: tidapangidwa ndi zinthu, mphamvu zochenjera zomwe zimadutsa pamakoma ndikukhudza ena.

Tidayitanidwa kulemekeza Moyo. 

Kupanga ndi chakudya ndi luso lakale lamtengo wapatali.

ZONSE ZIDZAKHALA BWINO!

Ndikudikirirani pano. Sabata lamawa. Tidzakhalako.

Grazie

Valentina Cutri

 

Nkhani ya Valentina Cutri  (http://www.valentinacutri.it)
  • katswiri wa zamankhwala komanso wazachilengedwe. Diploma mu economics-dietician ndi digiri mu sayansi yachilengedwe ku University of Milan
  • ali ndi chizolowezi chachinsinsi ngati katswiri wazakudya zachilengedwe ku Bovisio Masciago (Monza Brianza). Amagwira ntchito ngati katswiri wazakudya zachilengedwe m'malo azachipatala, ma pharmacies ndi ma gym.
  • amapanga maphunziro a chakudya m'malo omwewo ndi makampani wamba
  • amaphunzitsa "psycho-zakudya" ku mayunivesite azaka zonse ku Milan Loreto ndi Varedo.

L'articolo Kodi mumadziwa? Anthu aku Italiya amalankhula ndikuganiza za chakudya kangapo patsiku zikuwoneka kuti ndizoyamba Katswiri wazamisala waku Milan.

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