Eminyakeni yamuva nje, lokho okubizwa ngokuthi ama-superfoods Ziye zangena ezinkundleni zokuxhumana, ezihlokweni zamaphephandaba, nasemashalofini ezitolo ezinkulu. Zikhangiswa sengathi zicishe zibe yimilingo, zikwazi ukukunika amandla, ziqinise amasosha omzimba wakho, futhi zivimbele ngisho nezifo ezingamahlalakhona ngokufaka ithisipuni elilodwa ekudleni kwakho.
Kodwa-ke, uma siklwebha kancane, sithola ukuthi kunokuningi okungaphezu kwaleli gama. ukukhangisa kanye nesayensiKodwa konke kuxubile. Ukuqonda ukuthi yini engokoqobo nokuthi yini ukumaketha, ukuthi yiziphi ukudla okuphezulu okufanele kubekwe endaweni yakho yokugcina ukudla, nokuthi ungakusebenzisa kanjani ekudleni okulinganiselayo kubalulekile ekunakekeleni impilo yakho ngaphandle kokuphazanyiswa yizimfashini ezidlulayo.
Kuyini ukudla okuphezulu, ngempela?
Ngokombono wesayensi, umqondo wokuthi “Ukudla okuphezulu” akuchaziwe ngokusemthethweniAkukho hlu oluvunyelwe yi-WHO noma izinhlangano zokudla okunempilo oluhlanganisa le mikhiqizo. Kunalokho, igama lezentengiselwano elisetshenziselwa ukubhekisela ekudleni okune- ukuminyana kwezakhamzimba okuphezulu kakhuluOkusho ukuthi, banikeza amavithamini amaningi, amaminerali, ama-antioxidants, i-fiber noma amafutha anempilo ngenani elincane lomkhiqizo.
Empeleni, ukudla okuphezulu kubhekwa njengalokho okugxila kakhulu izakhi kanye nama-bioactive compounds (njenge-polyphenols, i-flavonoids, i-carotenoids, i-omega 3 fatty acids, i-beta-glucans, njll.) enemiphumela engaba yinzuzo empilweni: ukwesekwa kwesistimu yomzimba, ukuvikelwa kwenhliziyo, ukusebenza kwengqondo okuthuthukisiwe, noma izakhiwo zokulwa nokuvuvukala.
Yilapho-ke ukuminyana kwezakhamzimba kungena khona: ukudla okumnandi ngokuvamile kuhlinzeka izakhamzimba eziningi ngekhalori ngayinyeLokhu kuyahlukanisa nokudla okucutshungulwe kakhulu okunama-calories angenalutho anganikeli cishe amavithamini noma amaminerali. Kodwa-ke, ukuthi ukudla kunezakhamzimba eziningi akusho ukuthi kubalulekile noma ukuthi kuzoqinisekisa impilo ephelele ngokwakho.
Izinhlangano ezifana ne-WHO zigcizelela ukuthi okubaluleke ngempela ukulandela indlela yokudla enempilo, yendlela yokuphila IMedithera, ehlukahlukene futhi elinganiselayo, ecebile ngezithelo, imifino, ubhontshisi, amantongomane kanye nokusanhlamvu okuphelele, kunokuba igxile kakhulu emikhiqizweni embalwa "evelele".
Ukudla okunempilo, ubuningi bezakhamzimba kanye nokumaketha
Ukuze siqonde ukuthi kungani kukhulunywa kakhulu nge-superfoods, sidinga ukuhlukanisa phakathi ukudla okusekelwe ebufakazini kanye nesu lokuthengisa elihlanzekile. Ubuningi bezondlo bubhekisela enanini lamavithamini, amaminerali, kanye nezinye izinto eziwusizo ekudleni okuhambisana nokuqukethwe kwamakhalori.
Ukudla okufana imifino eluhlaza enamaqabunga, imidumba, noma izithelo ezibomvu Zinokudla okunomsoco okuphezulu kakhulu futhi zishibhile kakhulu futhi kulula ukuzithola. Kodwa-ke, ukumaketha kuvame ukugxila emikhiqizweni engavamile njenge-açaí, i-maca, noma amajikijolo e-goji, alethwa ngempuphu, ama-capsule, noma amafomethi "e-premium", okuphakamisa ukuthi zingcono kunezinketho zendawo kuyilapho, empeleni, lokhu kungakafakazelwa.
Elinye isu elivamile ukugqamisa isakhi esisodwa noma i-antioxidant ukuze uthengise ukudla njengokungathi kunjalo. okuyisimangalisoIsibonelo esidumile ngama-cheri aseMontmorency, aziswa ngokuqukethwe kwawo kwezakhamzimba ezithile ze-phytonutrients ezinezakhiwo zokulwa ne-antioxidant kanye nokulwa nokuvuvukala. Ayathakazelisa, yebo, kodwa uma udle lawo kuphela, ubuyobe ulahlekelwe uhhafu wezinhlamvu zamavithamini kanye nenqwaba yamaminerali abalulekile.
Izifundo eziningi ezikhomba izinzuzo ezibalulekile zokusetshenziswa okukhishwe, okugxilile, noma inani eliphezulu kakhulu ukudla okuthile, okunzima ukukufeza ngokudla okuvamile. Noma kunjalo, lapho kunikezwa izingxenye ezifanele, njengendebe yansuku zonke yama-blueberry noma iphakeji likashokoledi omnyama, kuye kwabonakala ukuthuthuka okuncane ezimpawini zempilo, ikakhulukazi ezihambisana nenhliziyo.
Isihluthulelo ukuthi le miphumela emihle ayivamile ukuba khona ekudleni okukhethekile. Khulisa ukusetshenziswa kwezithelo nemifino emhlabeni jikelele Imikhiqizo eyahlukahlukene ivame ukuthola izinzuzo ezifanayo ngaphandle kwesidingo sokugxila kumkhiqizo owodwa onelebula lemfashini.
Izakhiwo eziyinhloko kanye nezinzuzo zokudla okuphezulu
Ama-Superfood awawona amaphilisi omlingo, kodwa angaba abalingani abanamandla ngaphakathi kwendlela yokuphila enempiloImiphumela yayo ibangelwa ukwakheka kwayo kokudla okunempilo kanye nokuba khona kwezinto eziphilayo ezisebenza emazingeni ahlukene omzimba.
Enye yezinzuzo eziphawuleka kakhulu yayo ukuhlinzekwa okugxilile kwezakhamzimba ezincaneUkudla okuningi okumnandi "kungama-multivitamini emvelo" angempela, aqukethe amavithamini A, C, E, K, kanye ne-B complex, kanye namaminerali afana ne-calcium, i-magnesium, i-iron, i-zinc, i-potassium, kanye ne-selenium. Lokhu kusiza ukubhekana nokuntuleka okungenzeka, ikakhulukazi kubantu abanokudla okulinganiselwe.
Enye insika yilabo antioxidantIzithelo ezibomvu, itiye eliluhlaza, i-cocoa emsulwa, imifino eluhlaza enamaqabunga, i-turmeric, noma izinhlobo ezithile ze-algae zinikeza ama-polyphenols, ama-flavonoid, ama-carotenoid, namanye ama-antioxidants akwazi ukuqeda ama-free radicals, anciphise ukucindezeleka kwe-oxidative, futhi anciphise nengozi yezifo ezingamahlalakhona kanye nokuguga ngaphambi kwesikhathi.
Ukudla okuningi okumnandi nakho kuqukethe ama-anti-inflammatory compounds (njenge-curcumin evela ku-turmeric noma i-phycocyanin evela ku-spirulina) ezingasiza ekunciphiseni ukuvuvukala okuphansi okuhlobene nezifo zenhliziyo, i-metabolic kanye nezifo ze-neurodegenerative.
Okuqukethwe ku i-fiber Ukufakwa kwembewu, ubhontshisi, izithelo, imifino, kanye nokusanhlamvu okuphelele kungenye indlela ebalulekile. I-fibre ithuthukisa ukuhamba kwamathumbu, isiza ukulawula isifiso sokudla, ikhuthaza i-microbiota yamathumbu elinganiselayo, futhi inegalelo ekulawuleni amazinga kashukela egazini kanye ne-cholesterol.
Akumelwe sikhohlwe amafutha enempilo Ama-omega-3 kanye namanye ama-fatty acid angagcwalisiwe atholakala ekudleni okufana nama-avokhado, amantongomane, i-chia, i-flax, kanye nembewu ye-hemp, kanye nezinhlanzi ezinamafutha. Avikela inhliziyo, ubuchopho, kanye nolwelwesi lwamaseli.
Izinhlobo zokudla okuphezulu kanye nemiphumela yazo evelele kakhulu
Ukuze kuqondwe uhlu oluningi kangaka, kuyasiza ukuhlanganisa ukudla okuphezulu ngezigaba, njengoba iqembu ngalinye ligxila izinzuzo ezithile ezinhlelweni ezithile zomzimba.
Imifino eluhlaza enamaqabunga kanye neminye imifino
Isipinashi, i-kale, i-chard, i-arugula, kanye neminye imifino eluhlaza okwesibhakabhaka kungenye yokudla okuphelele ongakufaka epuletini lakho. Kucebile ku- amavithamini A, C, K, i-folate, i-magnesium, i-iron, i-calcium kanye ne-fiberkanye nama-carotenoid anesenzo sokulwa nokuvuvukala kanye ne-antioxidant.
Ukusetshenziswa kwayo njalo kuhlotshaniswa ingozi ephansi yesifo senhliziyoI-broccoli inikeza izinzuzo ezifana nokuthuthukiswa kwempilo yamathambo, ukubona okungcono, kanye nokuvikelwa kwezinye izinhlobo zomdlavuza. Ifanelwe ukukhulunywa ngokukhethekile ngokuqukethwe kwayo kwe-sulforaphane, inhlanganisela enezakhiwo ezithakazelisayo zokulwa nokuvuvukala kanye nokuguqula ama-hormone.
Amanye amaqembu emifino nawo ahlukaniswa njengokudla okuphezulu: imifino ebomvu Imifino efana notamatisi, upelepele obomvu, kanye nama-beet igxile kwi-lycopene, i-beta-carotene, ama-polyphenols, futhi, uma kwenzeka kuma-beet, ama-nitrate athuthukisa ukujikeleza kwegazi futhi angasiza ekusebenzeni kahle kwezemidlalo.
Izithelo namajikijolo abomvu
Izithelo ezibomvu (ama-blueberry, ama-strawberry, ama-raspberry, ama-blackberry, i-pomegranate) cishe ziyizona ezibaluleke kakhulu. ukudla okudumile kakhuluZiqukethe i-fiber, i-vitamin C kanye nenani elikhulu lama-polyphenols, kufaka phakathi ama-anthocyanins, ahlotshaniswa nengozi ephansi yezehlakalo zenhliziyo, ukusebenza okungcono kwengqondo kanye nokuvikelwa ekulimaleni kwe-oxidative.
Izithelo zasezindaweni ezishisayo ezifana umango, ipapaya, uphayinaphu noma i-avokhado Zivame ukufakwa ohlwini. Ezintathu zokuqala zihlinzeka ngamavithamini, amaminerali, ama-enzyme okugaya ukudla, kanye ne-fiber, okufaka isandla ekugayweni kahle kwesisu kanye nesikhumba esinempilo. Okwamanje, u-avokhado uvelele ngamafutha awo anempilo enhliziyweni kanye nokuceba kwawo nge-potassium, amavithamini E, K, kanye no-B.
Imbewu, amantongomane kanye nokusanhlamvu okuphelele
Phakathi kwembewu, okulandelayo kuyagqama: i-chia, i-flax, kanye ne-hempImbewu yethanga, ngenhlanganisela yayo yama-omega-3 fatty acids, amaprotheni asekelwe ezitshalweni, i-fiber, kanye namaminerali, isiza ekuthuthukiseni amaphrofayili amafutha, ikhuthaze ukusutha, futhi inegalelo ekunyakazeni kwamathumbu njalo. Zizuzisa kakhulu futhi ngenxa yokuqukethwe kwazo kwe-zinc, i-magnesium, kanye ne-tryptophan.
Amantongomane afana nama-walnuts, ama-almond, ama-hazelnuts noma ama-pistachios ahlanganiswa amafutha angagcwalisiwe, amaprotheni, i-fiber, i-vitamin E kanye nama-antioxidant compoundsUma zidliwa nsuku zonke ngobuningi obuncane, zihlotshaniswa nengozi ephansi yesifo senhliziyo kanye nokulawula isisindo kangcono.
Phakathi kokusanhlamvu kanye nokudla okusanhlamvu okungamanga, i-quinoa, i-amaranth, i-oats, i-buckwheat, i-millet noma ibhali Zinikeza amaprotheni asekelwe ezitshalweni asezingeni eliphezulu, i-fiber, amavithamini B, kanye namaminerali. Ama-oats nawo anikela ngama-beta-glucan, asiza ukwehlisa i-cholesterol ye-LDL.
Ulwelwe kanye “nemifino” egxilile
I-algae efana ne- i-spirulina, i-chlorella, noma i-nori Ziqukethe amaprotheni, amavithamini, amaminerali (i-iron, i-iodine, i-magnesium, i-zinc), i-chlorophyll, ama-antioxidants, futhi kwezinye izimo, ama-fatty acid e-omega 3. Ziye zafundwa ikakhulukazi ngenxa yamandla azo okuhlanza umzimba, ukusekela kwazo amasosha omzimba kanye negalelo lazo empilweni yenhliziyo nemithambo yegazi.
I-Spirulina inikeza i-phycocyanin, enezakhiwo eziphawulekayo zokulwa ne-antioxidant kanye nokulwa nokuvuvukala, kuyilapho i-chlorella icebile kakhulu nge-chlorophyll kanye nama-amino acid abalulekile. imifino kakolweni Utshani bekolweni bungenye ukudla okumnandi “okuluhlaza” okunokuqukethwe okuphezulu kakhulu kwe-chlorophyll, amavithamini B, C, E, K kanye namaminerali, okuvame ukusetshenziswa kuma-smoothie “e-detox”.
Ukudla okuphezulu okulwa nokuguga kanye nokulwa nokuguga
Ngaphakathi kweqembu "I-ANTIOX" Imikhiqizo enamandla aphezulu kakhulu okulwa ne-antioxidant ifakiwe. I-Açaí, isibonelo, ihlanganisa ama-anthocyanins, amafutha anempilo, kanye ne-fiber, okwenza kube wusizo empilweni yenhliziyo nemithambo yegazi kanye nokugaya ukudla.
El itiye eliluhlaza kanye netiye le-matcha Zihlinzeka ngama-catechin namanye ama-polyphenol akwazi ukunciphisa ukucindezeleka kwe-oxidative, asekele ukusebenza kobuchopho, futhi avikele ezifweni zenhliziyo nemithambo yegazi. I-Matcha, uma idliwa iyimpuphu yayo yonke, igxila kakhulu kulezi zinhlanganisela, kuze kube yilapho indebe eyodwa ingalingana nezinkomishi eziningana zetiye eliluhlaza elivamile.
I-cocoa emsulwa, okungafanele ididaniswe ne-cocoa emnandi ngokushesha, igcwele i-magnesium, insimbi, ithusi kanye nama-flavonoidUkuthuthuka okulinganiselwe kwezimpawu zenhliziyo kuye kwabonwa ezingxenyeni ezincane zansuku zonke zetshokolethi emnyama enephesenti eliphezulu le-cocoa.
Ukudla okuphezulu okunomphumela "wokususa ubuthi"
Igama elithi “detox” lisetshenziswa kalula, kodwa okunye ukudla kungasiza ngempela. ukukhuthaza izinqubo zokuhlanzwa kwemvelo komzimbaI-Beetroot, ngenxa ye-nitrate yayo, i-antioxidant kanye nokuqukethwe kwe-fiber, inegalelo empilweni yesibindi, isiza ekwenzeni igazi libe ne-alkali kancane futhi ihlotshaniswa nokulawulwa okungcono komfutho wegazi.
Utshani bekolweni, i-chlorella, ne-spirulina kuhlotshaniswa nekhono lokwenza ukubopha ezinsimbi ezithile ezisindayo futhi isekela izindlela zokukhipha ubuthi esibindini, kanye nokulwa nokukhathala ngenxa yokuceba kwayo ngama-micronutrients.
Izinongo nezimpande zokwelapha
La i-turmericNgesithako sayo esisebenzayo i-curcumin, inikeza imiphumela enamandla yokulwa nokuvuvukala kanye ne-antioxidant. Izifundo ziphakamisa ukuthi ingasiza ekuthuthukiseni ubuhlungu bamalunga e-osteoarthritis, isekele impilo yobuchopho, futhi iguqule isimo sengqondo.
El i-ginger Iyaziwa ngezakhiwo zayo zokugaya ukudla, zokulwa nokuqunjelwa, kanye nokulwa nokuvuvukala. Iyasiza ekunciphiseni isicanucanu, inciphise ukungakhululeki kwesisu, ilawule ushukela wegazi ngesizotha, futhi inomphumela wokulwa ne-antioxidant.
El i-garlic Kungenye indlela yokudla yaseMedithera edumile enamandla amakhulu: iqinisa amasosha omzimba, inemiphumela emihle ekucindezelweni kwegazi kanye ne-cholesterol, futhi inezakhiwo zokulwa namagciwane ezingasiza ngisho nasezinkingeni zesikhumba.
Imifino, amakhowe kanye nokunye ukudla okumnandi kwansuku zonke
Imifino efana ne-lentile, ubhontshisi, ubhontshisi noma ubhontshisi iyiqiniso ukudla okuphezulu endliniZinikeza amaprotheni emifino, i-fiber, i-iron, i-magnesium, i-potassium, namavithamini B. Zisiza ekuqiniseni ushukela egazini, zinciphise i-cholesterol, futhi zingabalingani ekuvimbeleni isifo sikashukela sohlobo 2 kanye nezifo zenhliziyo.
I-Los amakhowe namakhowe Amakhowe (kufaka phakathi amakhowe e-button, i-shiitake, i-portobello, i-oyster, ne-reishi) aqukethe ama-polysaccharide afana ne-beta-glucans, anemiphumela yokulawula amasosha omzimba, kanye namavithamini, amaminerali, kanye nama-antioxidant compounds. Ezinye izifundo zihlobanisa ukusetshenziswa kwawo njalo nengozi ephansi yomdlavuza kanye nokusebenza kwengqondo okuthuthukisiwe.
I-yoghurt, ikakhulukazi iyogathi yemvelo enamasiko aphilayoIhlanganisa amaprotheni asezingeni eliphezulu, i-calcium etholakala nge-bioavailable, amavithamini e-B, kanye nama-probiotic akhuthaza i-microbiota yamathumbu enempilo futhi athuthukise ukugaya nokuzivikela.
La imvubelo yokudla okunempiloYenziwe ngemvubelo engasebenzi, icebile kakhulu ngamaprotheni (afinyelela engxenyeni yesisindo sayo), i-fiber, amavithamini e-B (ngokuvamile afaka i-B12) kanye namaminerali afana ne-zinc, i-selenium, insimbi kanye ne-magnesium, okuwusizo kakhulu ekudleni kwemifino kanye ne-vegan.
Ekugcineni, i amafutha omnqumo ayintombi nto Kubhekwa njengokudla okuphambili ekudleni kwaseMedithera. Amafutha ayo agcwele kanye nama-polyphenols ahlotshaniswa nengozi ephansi yesifo senhliziyo, ezinye izinhlobo zomdlavuza, isifo sikashukela sohlobo 2, kanye nezifo eziwohlokayo zemizwa ezifana ne-dementia.
Ingabe "zinhle kakhulu" ngempela? Lokho isayensi ekushoyo nalokho engakushoyo
Nakuba inkulumo yokumaketha ivame ukweqisa, iqiniso liwukuthi kukhona ubufakazi besayensi okusekela izinzuzo ezithile zokudla okumnandi okuthile ezimpawini zempilo. Isibonelo, ukudla inkomishi yama-blueberry nsuku zonke izinyanga eziningana kubonise ukuthuthuka kwesimo senhliziyo yabantu abakhuluphele noma abakhuluphele.
Imiphumela emihle yokudla okufana nokuthi ushokoledi omnyama ocebile nge-cocoa ekucindezelweni kwegazi kanye nokusebenza kwemithambo yegazi, noma ekushintsheni kwamasosha omzimba kwamakhowe. Kodwa-ke, lezi zinguquko zincane futhi zihlala zenzeka ngaphakathi komongo wokudla okunempilo kanye nendlela yokuphila enempilo.
Iphuzu elibalulekile ukuthi ezinye izifundo ngama-antioxidants zikhombisile ukuthi imithamo ephezulu kakhulu ngesimo sezithako zokudla Zingaphazamisa ukuzivumelanisa nezimo ezizuzisayo zokuvivinya umzimba, njengoba kwenzekile ngokusetshenziswa kwamavithamini C no-E amaningi. Lokhu kusikisela ukuthi okuningi akuhlali kungcono nokuthi indlela efanelekile yokuthola la makhemikhali iwukudla, hhayi amaphilisi.
Ngamafuphi, cishe noma yikuphi ukudla okuphelele, okungacutshungulwanga kahle kungabhekwa "njengokudla okuphezulu" ngenxa yesici esisodwa noma ngaphezulu. Okungekho umkhiqizo owodwa oqukethe konke lokhu. zonke izakhamzimba ezidingekayo ngenani elifanele. Yingakho ochwepheshe bencoma "ukudla uthingo": ukushintshashintsha imibala yezithelo nemifino ukuqinisekisa ububanzi obukhulu bamavithamini, amaminerali, kanye nezakhamzimba.
Izinganekwane ezivamile mayelana nokudla okumnandi
Ukwanda kokudla okuphezulu kuhambisane imibono eyiphutha okufanele iqedwe ukuze kwenziwe izinqumo ezinolwazi.
Enye yezinganekwane ezisakazeke kakhulu ukucabanga ukuthi kukhona ukudla okuyisimangaliso okwaziyo ukukhokhela ukudla okubi. Akukho lutho olungaphezu kweqiniso: akukho ukudla okuphezulu okungamelana nokusetshenziswa kakhulu kokudla okucutshungulwe kakhulu, indlela yokuphila yokuhlala phansi, ukubhema, noma ukungalali kahle.
Elinye iphutha elivamile ukukholelwa ukuthi imikhiqizo ethile kuphela eyi-superfoods. okungajwayelekile futhi kuyabizaUma sisema-pantries kunoma yiliphi ikhaya laseMedithera sithola amaqhawe eqiniso okudla okunempilo: ubhontshisi, amantongomane, uwoyela womnqumo, ugalikhi, u-anyanisi, i-broccoli, utamatisi, iyogathi noma ngisho ne-gazpacho yendabuko, ehlanganisa imifino emisha ehlukahlukene, uwoyela womnqumo nesinkwa.
Kukhona nalabo abacabanga ukuthi uma ukudla kukuhle, kulapho kuba ngcono khonaKodwa-ke, ukuzitika ngokweqile ngokudla ukudla okumnandi kungabangela ukungalingani: ulwelwe oluningi kanye ne-iodine, i-fiber eningi ngesikhathi esisodwa kubantu abanamathumbu azwelayo, inani elikhulu le-turmeric noma i-ginger eliphazamisa imithi, njll.
Okokugcina, kuvame ukucatshangwa ukuthi ukudla okuphezulu okuvela kwamanye amazwe kuhlala kunobungani nemvelo noma kuzinzile. Ngokuvamile, okuphambene nalokho kuyiqiniso: isikhathi eside ezokuthutha kanye nokutshala izitshalo okukodwa ukuphendula emfashinini yamanje ezinye izindlela zasendaweni nezesizini ngethonya eliphansi kwezemvelo kanye nephrofayili yokudla okunempilo efanayo kakhulu.
Indlela yokuhlanganisa ukudla okuphezulu ekudleni okunempilo
Isu elihle kakhulu akusikho ukugcwalisa ikhishi ngama-powder angavamile, kodwa ukusizakala ngokudla okuphezulu ngendlela ewusizo neqhubekayo, kokubili ezifashini kanye nezendabuko.
Ekuseni, ungasebenzisa amajikijolo abomvu (amasha noma aqandisiwe), imbewu ye-chia noma imbewu ye-flax egayiwe, kanye ne-yogathi yemvelo njengesisekelo sesitsha esinomsoco. Engeza okuncane i-oats ephelele kanye namantongomane Qedela ukudla okucebile nge-fiber, amaprotheni, amafutha anempilo kanye nama-antioxidants.
Ekudleni okuyinhloko, khetha ukudla okulula imifino enamaqabunga aluhlaza (isipinashi, i-kale, i-arugula, i-chard) bese zihambisana nemifino, i-quinoa, i-buckwheat, noma ilayisi elinsundu. I-gravy yamafutha omnqumo angavamile kanye negalikhi noma i-turmeric yokupheka igcwalisa iphrofayili yesitsha yokulwa nokuvuvukala.
Ngezidlo zakusihlwa, amasobho abandayo njenge-gazpacho, okhilimu bemifino, izitsha ezine- amakhowe nemifino ehlukahlukene Izinhlanzi ezinamafutha njenge-salmon noma ama-sardine ziyizinketho ezihlanganisa ukunambitheka, ukusutha kanye nobuningi bokudla okunomsoco.
Uma udla ukudla okulula phakathi kokudla, shintsha ama-pastry acutshunguliwe ukuze uthole amantongomane emvelo, ucezu lwesithelo, iyogathi noma izinti zemifino ezine-hummus. Futhi uma uzizwa sengathi ufuna ukuzama, ungafaka ukhula lwasolwandle kumasaladi, amasobho, noma amasoso, noma usebenzise imvubelo enomsoco efafazwe ku-pasta, ilayisi, noma imifino eyosiwe ukuze uthole ukunambitheka okufana noshizi.
Ngale kwezindlela zokupheka, isihluthulelo ukugcina ukuhlukahluka kanye nokuvumelanaUkufaka izithelo, imifino, ubhontshisi, okusanhlamvu okuphelele, amantongomane kanye nembewu nsuku zonke kuqinisekisa izakhamzimba eziningi ngaphandle kokuzikhathaza ngokudla okukodwa noma okubili okukhethekile.
Uma ususa umqondo owodwa, ake kube yilokhu: ukudla okuphezulu kunganezela, futhi kuningi, kodwa amandla abo eqiniso avela lapho ehlanganiswa ekudleni okunempilo kwaseMedithera, okucebile ngemikhiqizo emisha, yasendaweni neyesizini, futhi kuhlanganiswe nokuzivocavoca umzimba njalo, ukuphumula okuhle kanye nenani elincane kakhulu lokudla okucutshungulwe kakhulu.
