Abincin Gabas ta Tsakiya Zai iya zama Sabon Abincin Bahar Rum

Wadatacce

• Hummus ko Baba Ghanoush
• Tabbouleh ko Fattoush
• Tahini
• 'Ya'yan itãcen marmari don kayan zaki
• Bita don

Abincin gargajiya na Bahar Rum shine tauraron abinci mai gina jiki, wanda ke da alaƙa da raguwar haɗarin cututtukan zuciya, kumburi na yau da kullun, cututtukan rayuwa, kiba, atherosclerosis, ciwon sukari, har ma da wasu cututtukan daji. (Psst ... Shin kun gwada wannan Salatin Kale na Bahar Rum?)

Yayin da kuke haƙa cikin gasasshen kifin kifi kuma kuna cin naman goro da ganyayyaki, wataƙila kun rasa dan uwan ​​kusa da abincin Rum, abincin Gabas ta Tsakiya. Kamar yadda mai daɗi kuma mai kyau a gare ku, abincin Gabas ta Tsakiya dangi ne na kurkusa a cikin labarin ƙasa da salon cin abinci. Ana tunanin abinci na Gabas ta Tsakiya ya fito ne daga ƙasashe irin su Lebanon, Isra'ila, Turkiyya, da Masar. Abincin Bahar Rum yana da alaƙa da Italiya, Girka, da Spain.

Nasarar hanyar cin abinci na Bahar Rum ya dogara kan fifikon hatsi gaba ɗaya, kitsen mai kamar man zaitun da kifi, legumes, goro, da sabbin kayan marmari da kayan marmari. Tare, haduwar tana samar da babban adadin fiber, omega-3 fatty acid, da nau'ikan bitamin da ma'adanai iri-iri. Abincin Gabas ta Tsakiya yana raba yawancin waɗannan halaye iri ɗaya, yana mai da hankali kan abinci na tushen shuka gwargwadon yuwuwa, ta yin amfani da zub da EVOO mai nauyi kusan ko'ina, da zazzage wake da kayan lambu a cikin shirye-shirye da yawa, gami da wasu abubuwan dips. Sakamakon haka? Abincin abinci mai gina jiki wanda ke inganta lafiya da tsawon rai. Wani kari: Abincin Gabas ta Tsakiya sau da yawa yana zuwa tare da ikon sarrafa yanki kamar yadda ake yin jita-jita da yawa azaman tarin ƙananan faranti da ake kira mezze, kwatankwacin salon tapas na Spain. Ba wai kawai wannan salon gabatarwa yana ƙarfafa ku ku dage da gwada sabbin jita-jita ba, amma ƙananan faranti na iya taimaka muku rasa nauyi. Labarin Abinci & Alamar Jami'ar Cornell ya gano cewa ƙaramin faranti yana sa ku tunanin kuna cin abinci fiye da yadda kuke a zahiri, wanda zai iya rage yawan abincin ku da adadin kuzari.

Anan, wasu faranti na sa hannu don farawa.

Hummus ko Baba Ghanoush

Abincin Gabas ta Tsakiya ya shahara saboda tsoma baki, cikakke ne don dunkulen pita (duka alkama, ba shakka) ko kayan lambu. Majalisar Dinkin Duniya ta ayyana shekarar 2016 a matsayin Shekarar Fulawa ta Duniya, tare da lura da fa'idodin kiwon lafiya da yawa da kuma iyawa a matsayin dalilan son kwatankwacin kabeji, dawa, da sauran kayan lambu. Hummus, mai sauƙin haduwa da kabewa, man zaitun, da tsaba na ƙasa, yana cike da furotin na tushen shuka, kitse mai ƙima, da fiber na abinci. Wurare masu gina jiki na sneakily baba ghanoush a bayan hummus, godiya ga mahaukacin kirim ɗin sa wanda ya fito daga kome ba sai tsaftataccen kwai, tahini, da man zaitun.

Tabbouleh ko Fattoush

Wadannan jita -jita guda biyu sune Gabas ta Tsakiya ke jujjuyawa akan salatin Girkanci (Rum). Tabbouleh shine ainihin yankakken faski, tumatir mai wadatar antioxidant, da bulgur na hatsi. (Hakanan zaka iya ƙara bulgar zuwa ɗayan waɗannan Salatin-tushen Salatin Mai gamsarwa.) Fattoush yana ƙara ɗan toasted pita don ƙyalli mai ƙyalli amma kuma yana da manyan tsirrai na kayan lambu kamar radishes, cucumbers, da tumatir don samun mafi ƙoshin abinci mai gina jiki. buk.

Tahini

Masu bincike na Iran sun gano cewa mutanen da suka haɗa tahini (akai ƙasa sesame tsaba) a cikin karin kumallo na tsawon makonni shida sun sami raguwa a cikin cholesterol, triglycerides, da hawan jini. An riga an shigar da Tahini cikin girke-girke na Gabas ta Tsakiya da yawa, amma don ƙarin haɓakawa, gwada waɗannan Hanyoyi 10 na Ƙirƙirar Amfani da Tahini waɗanda Ba Hummus ba. Yi hankali kan girman hidimar, kodayake; Tahini yana da ƙarancin kalori, kuma yana iya zama hanya da sauƙi don gobble wannan kayan dadi.

'Ya'yan itãcen marmari don kayan zaki

Abincin gargajiya na Gabas ta Tsakiya zai ƙare da duhu cakulan da aka rufe ko busasshen apricots. Dates suna ba da adadin fiber mai yawa kuma ana tsammanin zai hana cutar ci gaba. Hakanan, ɗaukar apricots azaman abincin bayan abincin dare zai gamsar da haƙoran ku mai daɗi tare da fa'idar bitamin A, potassium, da fiber.

Bita don