Kai Mediterranean: tohutao. āhuatanga kai Mediterranean

He aha te mea te kai Mediterranean? Ka taea te kitea te whakahoki ki tēnei pātai i roto i te rauemi o tenei tuhinga. I tua atu, ka korero ki matou a koutou e pā ana ki tenei āhuatanga kīhini me te whakaatu i te torutoru tohutao ohie mō te tunu rihi reka.

Overview

Ehara i te mea uaua ki te imi e fakatahai te kai Mediterranean te kīhini anake aua whenua e te hunga pātata ki te rohe Mediterranean. Heoi, kia tuhia te reira e i roto i te tunu kai, i reira he āhuatanga noa e te hunga noa ki nga kohua katoa o te ao. Hei tauira, te whakamahi o otaota, te hinu oriwa, te kāriki, me pera i runga i. I roto i tenei whakaaro, he tokomaha tohunga te mea e te kai Mediterranean ko te ariā taiwhanga anake. Ko ahakoa tenei, he rerekē i te etahi tonu reira.

āhuatanga kai Mediterranean

I roto i ngā ki te kai Mediterranean tino rongonui, e kua roa kua kï ki te kia whai hua, kia he tino rongonui ki te hunga e arahina te āhua hauora te kīhini. I muri i te katoa, ngā reira te whānuitanga o te kaimoana, ika, te mīti ngako kore, huawhenua (pepa pere, tōmato, eggplant, zucchini), raihi, riki, hua paraoa momo, me pera atu.

Me mahara hoki käore te reira e e tino paingia i roto i gourmets te kai Mediterranean no o tona reka faahiahia, i hanga nei e te whakamahi o te karika, oriwa, ngā mea kakara me otaota (thyme, orekano, Rosemary me te Pātira). E mea pinepine, e whakamahia ana i tēnei kīhini hua hou miraka, te tīhi, hua, taro ma, te waina whero, rimurapa me hua.

Kei hea ngā lahi kai Mediterranean? Tahua ki kai kakara, me te hauora ka taea e kitea e koe i roto i wharekai, e kua kei roto i rerekē ngā wāhi tūturu o te Mediterranean, ara i roto i France, Portugal, Turkey, Spain, Morocco, e Iharaira, Greece, Croatia, Italy, Makeronia, nga Balkans, me pera i roto i te tahi atu o Amerika i roto i te rohe solar.

Te kai Mediterranean

Ni'ai tohutao kai Mediterranean ka e kia whakaaro i raro, e kore e taea e tetahi te kōrero e pā ana ki te kai Mediterranean. I tapa tenei wā e tetahi 1950 Margaret me Anselom Key.

Me kï reira e kua whakaaturia he maha nui o rangahau hauora e nga tangata o te ra Mediterranean te haria iti rawa ki mate o te ngakau, me te toto oko, me te pēhanga toto tiketike, te mōmonatanga me te mate huka. I roto i te tua, he kai taua tino heke te mōrea o te mate o Alzheimer. He aha te mea te take? Tohunga mea e te kai Mediterranean, tae atu i te maha nui o hua hou me huawhenua, he rihi o te totokore, me te nui iti o ngā hua ika, me te kai, whakatairanga whakaora o te tinana. Ano, ka whakaemi te pūkenga kai he tātai motuhake e nei e taea e kore anake ki tino whakaiti ona ake taimaha, engari te pupuri ano hauora koutou hoki nga tau ki te haere mai i te tangata ko te.

Ko te kupu, e hāngai ana te kai Mediterranean te i runga i te meka e i te ra ki te whakamahi i te maha e whai ake nei o ngā huānga faufaa:

• 10% pūmua, engari kaua pīni, kai, pī, ika me te pīni;
• 30% ngako, e kia whiwhi i te hinu oriwa te nuinga;
• 60% warowaihā, e kia kia ingested tahi me te taro, me te rimurapa.

kai Mediterranean: tohutao huamata, hupa, matua rihi, paramanawa me purini

Tangata e kua ake tae mai wharekai te taviniraa kai Mediterranean, mohio e ngā reira rihi tino rerekē, e rerekē hā e whakaponohia, me te hā kē. Otiia ki te kore koutou e taea e te haere i runga i tenei rohe paki, ka koe e taea e ngāwari faaineine i huamata, hupa, paramanawa, me te pera i runga i. I te kāinga. Ki te mahi i tenei, tika te whakamahi i tetahi o nga tohutao aroaro i raro.

Huamata ki te kouraura

No te faaineine i te marama taua engari huamata mateoha, e hiahia ana matou:

• shrimp nui - e pā ana ki 10 RW;.
• whakapiri (rimurapa i.e. i durum witi) - 200 g;
• kuku - 140 g;
• Karika - 2 cloves iti;
• broccoli - 110 g;
• te hinu oriwa, ateate roa - 70 g;
• Pātira hou - te pakeke te 4 peka;
• tīhi pāmehana - 60 g;
• marinated pīni whero - 1 oko o te paerewa;
• whenua pepa pango me te tote - ki te schepotochke;
• onepu huka - i te ngarahu pai o.

hua tukatuka

kia kupenga Tīhi pāmehana i runga i te grater iti, a ka hoatu ki te Pūhanumi me te tāpiri i rau Pātira hou. hiahiatia ana tēnei ranunga te ki te huri noa kākahu. A kia whiwhi reira wewete.

he tika broccoli ki kohuatia i roto i te kōhua ki te wai iti, tote me te huka iti. Te whakauru whakamutunga e hiahiatia ana ki huawhenua pupuri ratou te tae matomato māori. Kohuatia te kareparāoa i muri i kohua, ko reira minaminatia hoki e pā ana ki wha meneti.

hiahiatia kuku me kōeke whewhe te i roto i te kohua ano rite te broccoli. Heoi, e kore e kia pupuri i ratou i runga i te ahi roa rawa. I muri e rite kaimoana, Me ratou ki whakamatao ka hoatu i roto i te peihana. I roto i tenei take, tūtohutia te kūtai te ki te waiho tonu, engari kia kia horoia te kōeke i te anga.

Rimurapa o durum witi, me kohuatia whakapiri pera-ka karanga ranei i roto i te wai iti tote, a ka maturuturu i roto i te colander. kia whakatuwheratia Jar o kēne pīni whero ki te tatau wai me te pīni hua katoa he horoi iti i roto i te wai raumati.

Kāriki hiahiatia ki te kuru i roto i te press, a ka i konatunatua tahi ki te pepa pango, te tote me te hinu oriwa. kia whiwhi i te tiaki taua te kakara tino.

hanganga o te rētihi

kia te rihi hohonu kia hoatu whakapiri, a ki runga ki te wahi runga i te toenga o nga wae ki runga ki taua mea. I roto i te tahuri hou i roto i te rihi e hiahiatia ana ki te hoatu i te kōeke ki te hei tauhiuhia ki te ranunga o te pāmehana tīhi me te Pātira. I te mutunga o nga kai katoa e hiahia ana koe ki te riringi i te tauiraa. kia te huamata taua kia mahi i runga i te tepu, i waho te whakaoho, i muri tonu faaineineraa.

hupa pī pīpī ki wheke

Ka rite ki a koutou e taea te kite, tino Mediterranean ngā anake hua ohie, me te whai hua e taea tonu te kitea i roto i hokomaha tikanga.

Hanga i te tahua mo te tepu hararei, e kore e wareware e pā ana ki te wera, engari i runga i te hupa. I muri i te katoa, i tenei rihi he pai taea ki te whakatinaia manuhiri.

Na, mo te faaineineraa o te hupa o tikipī me wheke e hiahia ana matou:

• tio wheke - 600 g;
• Rosemary hou - 5.10 g;
• kokoru rau - 2 RW;.
• tikipī kēne - 800 g;
• paari hou - e pā ana ki 10 g;
• kāreti hou - 2 RW;.
• aniana - he upoko nui;
• karika hou - 4 cloves;
• hupa huawhenua - 2 l;
• pāhiri hou - 20 g;
• hinu oriwa - e pā ana ki 100 ml;
• pani tōmato - kai reka koko ;
• Tote - tāpiri ki te reka o;
• hurihia te pepa pango - tāpiri ki te reka o;
• herewi - e pā ana ki 4 RW.

tukanga o te faaineineraa

He aha i roto i to tatou whenua taua te kai Mediterranean rongonui? Recipes ona rihi ngā hua ngāwari, me te ohie, i roto i nei e taea e koe hipokina ki tepu hararei whakapaipai.

Hoki te faaineineraa o te faaamuraa, me te whakarehu herewi hupa, kia kia iti-tapahia, ka parai i roto i te hinu oriwa i roto i te kōhua mō te rima meneti kāreti me te riki. Muri ki huawhenua rapu paari reimana, Rosemary, pani tōmato, me te rua o cloves karika tapatapahi. Fry kia waiho katoa i roto i te 3 meneti i runga i te wera iti, te whakaoho tonu. I muri i taua, me hoatu te kai ki roto ki te kohua, tāpiri ki a ratou i te oko o tikipī kēne (horoi) me hupa huawhenua. Me kia hua whewhe e pā ana ki e rua tekau meneti. Next, Me koe ki te tango i nga rihi i te paari, me te Rosemary, tāpiri reira pakeke tapatapahi te pāhiri me te wa ki te tote me te pepa.

titau wehe wheke whewhe, horoia o kiriata me tapahia ki mowhiti kikokore. I muri i tenei ko reira e tika ana ki te whakamahana ake te hinu oriwa i roto i te paraharaha, tāpiri 2 cloves karika me parai mō te 2-3 meneti. Heoi te kaimoana ki te kia hoatu i roto i te hupa, pai uru me te mahi.

E te ara, ki te hiahia koe ki te tiki i te hupa, tūtohutia te pahuhu huawhenua me tikipī ki tāwhiuwhiutia Pūhanumi.

Brodet (rihi tuarua)

Aha ki te mahi ki a koutou manuhiri rite te kai Mediterranean? Ika - te reira te hua, i nei e kore tetahi e taea kore. No te faaineine i te aronui brodet rihi matua, e hiahia ana matou:

• ika whero (he pai hāmana) - 600 g;
• hinu oriwa - 4-5 koko nui;
• aniana reka - 2 upoko nui;
• cloves karika - 5-6 RW;.
• tōmato i roto i te tote - oko (āhua 400 g);
• waina ma - e pā ana ki 100 ml;
• hou wheke - 200 g;
• kokoru rau - 2 RW;.
• Rosemary maroke me te Pātira - i ½ kai reka koko;
• thyme maroke - 1 kai reka koko;
• te pāhiri hou - he paihere nui.

Me pēhea te ki te tunu?

tohutao kai Mediterranean e whakaaro tatou i roto i tenei tuhinga he rerekē i roto i taua he Koinei nohopuku, me te ngāwari ona rihi. Whakarite kia taea e koe.

Ki te hanga mō te tina brodet kia tapatapahia te riki me te kōrori i te reira i roto i te hinu oriwa tae noa tino mārama. I tua atu, i reira te hiahiatia ki te tuu karika (e pā ana ki 10-15 hēkona) ka kia tu ra ano tona haunga moku,.

me wewete tōmato kēne i te kiri raru, Rakei tahi ki te wai whakarerere witi. Next, ki te hua puree huawhenua e tika ana unga ki te skillet me korohū i runga i te ahi puhoi hoki e pā ana ki te haora hauwhā. I muri iho, Me nga tōmato ki riringi te waina ma, tāpiri i te rau kokoru, maroke Pātira, thyme me Rosemary, me te mongamonga o te ika whero tapatapahi, pepa pango me te tote (tāpiri mea kakara ki te pangia e). I roto i taua hanganga ko reira e minaminatia ki te tinei i te rihi, kahore pokanoa i te wera iti hoki e pā ana ki te 20 meneti.

I muri i tenei wa kia tāpiri i te skillet ngū tapatapahi kōripi, tapatapahi te pāhiri hou me te riki sauteed mua me te karika. I muri pumau te rihi i runga i te paraharaha mō te 3-4 meneti, me kia nekehia atu nga rihi, piri tata te taupoki, me te kia i te rihi e pā ana ki 16 meneti. Mahi brodet tūtohutia ki tina tahi ki polenta (pāreti paräoa witi).

kumamatanga Mediterranean

He aha ngā āhuatanga e hipoki kai Mediterranean? pea kei Tahua mo te wiki, haaputuhia ki te awhina o tohutao o tenei kai i te momo maere o rīhi. Heoi, e kore e waiho te reira oti ki te kore i te whakamahi i te reira i te paramanawa matarohia.

Na, mo te faaineineraa o te hanawiti Mediterranean wera, e hiahia ana matou:

• motorera - 200 g;
• pesto - e pā ana ki 12 koko nui;
• tōmato here - 500 g;
• taro tikanga mo te kupu moku, - 4 nga wahi;
• Tote - tāpiri ki te reka o;
• arugula - tāpiri ki te reka o;
• pepa whenua mangu - tāpiri ki te pangia e.

te whakarite i te paramanawa

Hoki te whakarite taua hanewiti aroha te maoa oumu ki 200 nekehanga. Next, Me matou ki te tango i te motorera i te mōkihi, tatari hoki te tīhi ki te tatau i te wai katoa, ka tapahia ki poro. I muri i taua, me wahia e koe te tōmato here i roto i te hawhe, me te taro tōhi mahorahora te whakahinuhinu te pesto me wahi i runga i te pepa tunu hipoki ki te pepa tunutunu. Roto i te whakamutunga, kia whakanohoia ki runga ki hanewiti huawhenua me te tīhi, me i runga ki te tāpiri i te atu kīnaki iti.

Tunua inu whakapaipai nehenehe tūtohutia kaua e nui ake 8-10 meneti te i roto i te oumu wera. I roto i tenei wa, kia rewa te tīhi rawa. I muri kua rite nga hanewiti, kia waiho ratou i runga i runga tauhiuhi ki te pepa, te tote me te arugula tapatapahi.

tiramisu

tēnei wā tiramisu e kainga ki te koko, e kore o koutou ringa. Ko tenei ture e puritia ana e te hunga mahi keke, e aroha ana ki te hanga i tenei kai reka. Hoki ia, Me matou:

• mascarpone - 250 g;
• Hua toharite - 3 RW;.
• paura huka - 3 koko nui;
• paura koukou - 2 koko nui;
• pihikete (maihao) "Savoyardy" - e pā ana ki 350 g;
• Korari brewed kawhe - 350 ml;
• Parani - 3 koko nui.

tukanga o te faaineineraa

I mua i faaineine ai outou i te tiramisu kai reka Mediterranean, kia meinga cream te rangi mo ia. Ki te mahi i tenei, wehe i te Pakeha me yolks o kohua rerekē. Haere ki te wae whakamutunga e hiahia ana koe ki te tāpiri i te huka huka, me te tīhi me te ka uru ata ki te whakaranu. Ko te pūmua, ka kia kia ratou whiua ki te pahuka i mārō, ka whakatakotoria atu ki te yolks, kōrori tahi nga tini e rua.

Ka taea te whakamahi i tetahi pihikete mo te hanganga o te kai reka taua, engari he pai ki te tango i "Savoyardy". Kei te hiahiatia tahuri ki te tou i te "maihao" katoa i roto i te kawhe korari brewed i konatunatua ki te parani, ka hoatu he ara paparanga i roto i te peihana hohonu. kia ringihia atu pihikete te tīhi kirīmi me ano hoatu "Savoyardy" waiwaitia i roto i inu whakahauora. Me tukurua takahanga e rite hoki rite te roa rite kore koutou e rere i roto i o te kai. Heoi, kia mahi i te kirīmi rite te paparanga whakamutunga.

paura tauhiuhinga koukou Heoi kai reka hiahiatia (i roto i tatari). Mahi tenei keke ki te tepu, ko te minaminatia i muri noa whirihora reira ratou i roto i te pouaka mo te iti rawa 6 haora.