Ei leh in leh Ei leh inJune 8, 2025🔄 Updated: Jul 15, 2026⏱ 13 min

Nun hrisel kan neih theih nan Mediterranean Diet chungchang i zir ang u.

Creator: Dr. Priya Sammani
Published: 2025-06-08T08:50:26.000Z

Dr. Priya Sammani, MBBS, PG Dip. FMMedical Verification

“ Mediterranean Diet” tih hi i hre tawh em? A hming hi i tan chuan a mak deuh mai thei, a nih loh leh doctor pakhatin a hrilh che pawh a ni mai thei. A nihna takah chuan ei leh in dan awlsam tak, tui tak leh hrisel tak a ni. Calculation tam tak leh calorie chhiar tam a ngai lo. Vawiin hian chipchiar zawkin kan sawi dawn em ni?

Mediterranean Diet hi eng nge ni?

A awlsam zawngin sawi ila, he diet hian thlai atanga siam ei tur leh thau hrisel tak tak a ngaih pawimawh ber a ni. Ngaihtuah teh, kum tam tak kalta a Mediterranean tuipui chhehvel ram (e.g. Greece, Italy)-a mite ei dan atanga siam a ni. He diet-a kan ei tlangpui chu hetiang hi a ni:

Thlai, thei, bean, lentils, chickpeas, leh nut te a tam hle. Ni khatah thlai leh thei chi hrang hrang rawng hrang hrang i ei thei a nih chuan a ropui hle.
Whole grains tha tak a ni . Chu chu brown rice bran nena siam, buckwheat, mung bean flour atanga siam chhang, leh pasta ang chi thil tihna a ni.
Extra Virgin Olive Oil (EVOO) hi thau chi khat a ni a, taksa tan a tha hle. Hemi chungchang hi a hnuah chipchiar zawkin kan sawi leh ang.
Nga, a bik takin omega-3 fatty acids tamna sangha, salmon, tuna, mackerel, leh herring te.
Natural cheese leh yogurt a tlem berah ei tur a ni.
Sa sen hi ei a tlem hle a, a ei lo tluk a ni. Chu ai chuan ar leh sangha ang chi thil thlan a ni zawk.
Chaw thlum, in tur thlum, leh butter ei tlem emaw, ei loh emaw hi a tha ber.
Mi thenkhat chuan an chaw ei rualin wine tlem an in thin a, mahse wine i la in loh chuan hei hi i tih tan tur a ni lo.

Zirchiangtute chuan he ei leh in hian thinlung natna (Coronary Artery Disease – CAD) vei theihna a ti tlem tih an hmuchhuak. Tûn laiah chuan doctor-te chuan thinlung natna vei hlauhawm tak takte emaw, hrisêlna dang enkawl nân emaw he ei hi an rawt a ni.

He ei leh in hi i hriselna, allergy leh i duh dan ang zela siam turin dietitian tanpuina dil a tha ber.

He Mediterranean diet hian eng hlawkna nge a neih?

He diet atanga hlawkna i hmuh hi pakhat emaw pahnih emaw chauh ni lovin, tam tak a ni!

Cardiovascular disease vei theihna a ti tlem a ni. Chu chu heart attack leh stroke hlauhawmna tihziaawmna atan a pui tihna a ni.
I taksa rihna hrisel tak neih theih nan a pui thin.
Thisen sugar level hrisel, thisen sang , leh cholesterol level te vawng reng turin a pui.
Metabolic syndrome vei theihna a ti tlem.
Digestive system-a bacteria \angkai tak tak (gut microbiota) balance vawng reng turin a pui a, hei hi kan hriselna zawng zawng atan a pawimawh hle.
Cancer chi hrang hrang vei theihna a ti tlem.
Kan tar chhoh zel chuan thluak hnathawh a tlahniam thin.
Nun rei tak, hrisel tak nei turin a pui che a ni.

Hêng hlâwkna zawng zawng hi engtin nge a lo awm tih han ngaihtuah teh. He ei leh in hi a hlawkpui em em chhan hrang hrang a awm a:

Saturated fat leh trans fat te tihtlem. Kan taksa hian saturated fat engemaw zat mamawh mahse, a tam lutuk chuan cholesterol tha lo (LDL cholesterol) a tipung thei a ni. He LDL cholesterol hi a san chuan thisen kalna kawng (atherosclerosis) ah thau a pung thei a, thinlung natna a thlen thei a ni. Trans fats hian hriselna atan hlawkna a nei lo. Heng thau “tha lo” pahnih hian taksaah inflammation a thlen thei a ni.
Unsaturated fats, omega-3 fatty acids te chu fuih rawh. Hengte hian cholesterol level hrisel tak vawng reng turin a pui a, thluak hriselna a pui a, inflammation a tihziaawm bawk. Tin, unsaturated fats tamna leh saturated fats tlem ei hian thisen sugar level a control thei bawk.
Sodium hi tihtlem rawh. Chaw chi (sodium) tamna ei hian thisen sang a tisang thei. Hei hian heart attack leh stroke vei theihna a tipung a ni.
Refined carbohydrates, a nih loh leh sugar hi a tlem hle. Heng ei tur te hian thisen sugar level a ti sang nghal vat thin. Taksa tan pawh nutritional value tlemte chauh an pe a, fiber pawh an tlachham hle .
Fiber leh antioxidant tamna ei tur ngaihtuah rawh. Heng nutrients te hian taksa pum puia inflammation tihziaawmna turin a pui thin. Fiber hian bawlhhlawh chu colon kaltlangin a kalpui a, thisen sugar level hrisel tak a awm theih nan a pui bawk. Antioxidants hi cell te free radicals laka vengtu leh cancer laka vengtu thil a ni.

He Mediterranean diet-ah hian kan taksa tanpui turin nutrient hrang hrang an inzawm khawm a. Chaw pakhat emaw, thil pakhat emaw chauh hian heng hlawkna zawng zawng hi a thlen lo. Zaipawl ang mai a ni. Aw pakhatin hla thenkhat a sak theih laiin, mi zawng zawng aw chu a mawina famkim hriat theih nan a inzawmkhawm a ngai a ni. Chutiang chuan he diet hian hna a thawk a ni.
Mediterranean diet-ah hian eng ei tur nge tel?
Tun hmain tlem kan sawi tawh a. He ei leh in hian ei tur thenkhat (thlai, thei, leh buh chi hrang hrang ang chi) ei tam turin min fuih a, ei tur dang pawh tihtlem nan min fuih bawk . Dawr pan tura i inpeih hunah chuan eng nge i lei dawn tih i ngaihtuah a ni mai thei. Entirna tlemte chu hetiang hi a ni:
Ei fo tur tha tak tak:
Thlai: Eng thil pawh, spinach, kale, spinach, okra, pumpkin, carrot, beet, tomato, cucumber, cabbage, cauliflower, broccoli te ang chi te.
Thei: I duh zawng zawng, banana, mango, papaya, pineapple, orange, grapefruit, berry te ang chi. A theih chuan seasonal fruits ei thin ang che.
Nuts: Chickpeas, lentils, green beans, peas, bean te hi a awm a. Nuts (salted) te chu almond, cashew, leh walnut te hi a ni.
Thlai chi hrang hrang: brown rice, oats, barley, millet, whole-wheat chhang, pasta.
Sangha leh tuifinriat thil: Salmon, tuna, mackerel, herring, shrimp, squid, etc. Kar khatah vawi hnih tal ei a tha ber.
Vawk: Vun nei lo, hriak tlem zawka siam.
Egg: kar khatah vawi engemaw zat.
Dairy foods: yogurt (a bik takin Greek yogurt), cheese (a tlem berah).
Herbs leh spices: Garlic, ginger, turmeric, cinnamon, coriander, cumin, leh curry ang chi thilte hian a thlum leh a thatna a belhchhah a ni.
Thau hrisel tak tak:Extra virgin olive oil, avocado, olive, nut te a awm bawk.
Chaw ei tur size te hi engtin nge a awm?
I plate-a ei tur tha tak tak nena khat chu bul tanna tha tak a ni. Mahse, engzat nge i ei tur? I tana tha tur thurawn dietitian nen inbiakna neih a tha ber. Mahse, ngaihdan tlangpui pe tur chein, a tawi zawngin kan rawn tarlang e:
Thlai: Ni khatah cup 2.5 tal (ngaihtuah teh, chaw ei khatah thlai chi hnih tal ei thin ang che).
Thei: Ni khatah 2 tal ei tur a ni.
Whole grains: ni khatah gram 170-200 vel (e.g. buhfai cup 1, chhang slice 2).
Protein (sangha, vawk, bean): Ni khatah gram 150-200 vel a ni.
Dairy foods: Ni khatah cup 2-3 (e.g., yogurt pakhat, bawnghnute glass khat).
Olive oil: Ni khatah tablespoon 2-4 vel ei tur a ni.
Mediterranean diet hi engtin nge kan buatsaih ang?
I ei leh in lama inthlak danglamna lian tham i siam hmain emaw, ei leh in tur ruahmanna thar i siam hmain i primary care physician (PCP) emaw, dietitian emaw i biak hmasak phawt a pawimawh. I hrisêlna avânga inthlâk danglamna siam tûrin an ṭanpui thei che a, inthlâk danglamna ṭûl tak siam tûrin an ṭanpui thei bawk che a ni. In lama siam theih tur recipe pawh an pe thei bawk. A tlangpuiin, chaw ei chungchâng i ngaihtuah hian, chawhmeh, chawhmeh, zanriah, leh chawhmeh ei tûra siam awlsam, duhthlanna hriat hlawh tlemte chu zawm tlat ang che. Variety a tam poh leh a tha zawk. Chaw inang chiah ei hian bo suh. Vanneihthlak takin Mediterranean diet hian experiment neihna tur hmun tam tak a pe a ni. Entirna thenkhat chu hetiang hi a ni:
Tukthuan
Ni khat tanna tur chawhmeh tui tak:
Steel-cut oats chu berry thar leh ground flaxseed nen a siam a.
Chhangphut hring slice khat nut butter leh nutritious smoothie nen.
Greek yogurt leh thei leh walnut te.
Egg white omelet chu thlai thar, seasonal thlai chi hrang hrang nen.
Chawchhun
Nitin ei leh in leh chakna dawng rawh:
Whole-grain pasta salad, thlai thar tam tak awmna.
Portobello sandwich roasted leh thlai chaw tha tak tak cup khat.
Quinoa leh salmon salad a ni.
Chawhmeh thenkhat chu a hma ni khata i buatsaih chuan awlsam takin kalkawngah ei theih a ni.
Zanriah
Ni khat chu chaw tha tak, tui tak eiin titawp rawh:
Salmon leh mango salsa te.
Cod leh lentils te.
Vawk roast, thau tlem zawk, a chungah cannellini beans dah.
Chickpea leh spinach tui tak tak “zanriah ei tur pancakes”.
Black bean burger a ni a, buns crispy tak tak leh roasted beetroot nen a awm bawk.
Thinlung hrisel tak pizza a ni.
Nutrient leh rawng tam zawk dah belh tur chuan cucumber salad ang chi emaw, orange, fennel, leh mint salad ang chi emaw siam la. Mixed greens thenkhat chu Mediterranean dressing tha tak nen toss mai rawh.
Snacks ei tur a awm bawk
I portion leh buatsaih lawk tawh chuan i riltam laiin man a awlsam hle:
Nut leh chi (chi tlem emaw, chi tel lo emaw) kut khat.
Thlai thar (a theih chuan i awmna hmuna a season awm apiang).
Nonfat Greek yogurt leh dark chocolate (a tlem berah 70% cocoa) chi khat.
Whole-grain crackers chu hummus nen a inzawm a.
Thlai raw, thau tel lo Greek yogurt dip nen.
Mediterranean diet-a ei tur tha lo eng nge awm?
He diet-ah hian "heng thilte hi i ei thei lo" tih dan khauh tak a awm lo. Mahse, ei tur thenkhat chu a theih ang anga tihtlem turin kan fuih a ni. A theih ang anga tihtlem tur thenkhat chu hetiang hi a ni:
Chaw eng pawh sugar dah belh: baked goods, ice cream, granola bar thenkhat pawh.
Sugar dah belh in tur eng pawh: thei tui, soda.
Beer leh zu te.
Chaw ei tur sodium (salt) emaw saturated fat tamna.
Carbohydrates thianghlim: chhang var, buhfai var.
Processed foods: Cheese chi thenkhat.
Sa thau emaw, processed emaw: sausage leh bacon ang chi.
Mediterranean Diet pyramid hi eng nge ni?
Hei hi ei tur tin i ei tur zat hriat theihna kawng khat a ni. Pawl hrang hrangin he pyramid hi version hrang hrang tlem an siam a. Mahse pyramid zawng zawngah chuan thlai, thei, whole grains, leh extra-virgin olive oil ei tam a, sa sen leh sweets te tihtlem a rawt bawk. He Mediterranean food pyramid hi kum 1990 chhoa US sorkarin a siam Food Guide Pyramid nen a danglam hle.
Nunphung leh Mediterranean ei leh in hi eng nge inzawmna?
I ei leh in atanga hlawkna tam ber i hmuh theih nan hengte hi enchhin rawh:
Exercise neih fo la, a theih chuan midang nen.
Meizial zu emaw, zuk leh hmuam thil hman emaw kha bansan vek rawh.
Chhungte leh thiante nen chaw siam leh ei turin inkhawm rawh.
Pawn lama chaw ei ai chuan in lama chaw siam hi tih danah hmang rawh.
A theih phawt chuan i awmna hmuna ei tur awm leh a hun taka awm, tualchhung atanga siam ei tur thlang rawh.
He diet hi vegetarian a ni thei ang em?
Ni e, i ti thei. Vegetarian i nih chuan awlsam takin he diet hi i zawm thei a, sa leh sangha te chu i paih chhuak thei a ni. Tichuan i protein chu thlai atanga siam, nut leh bean ang chi atanga i lak a ngai dawn a ni. Hemi chungchang hi nutritionist hnenah zawt la.
Hei hi gluten-free a ni thei ang em?
Awle. Gluten tel lovin recipe i siam thei bawk. Hemi chungchang pawh hi nutritionist nen inbia la, a tul anga inthlak danglamna siam turin tanpuina dawng rawh.
Extra virgin olive oil (EVOO) aiah olive oil pangngai ka hmang thei lo em ni?
Palm oil ang chi saturated fat oil ai chuan olive oil pangngai hman a tha ber. Mahse, a hlawkna tha ber tur chuan Extra Virgin Olive Oil (EVOO) thlang zawk ang che. He Mediterranean diet kan tan hmaa hriat tur pawimawh tak pakhat chu olive oil zawng zawng hi siam vek a ni lo tih hi a ni. He diet hian a bik takin EVOO hman a rawt a ni. Hei hi a chhan chu a thau ratio hrisel tak a ni. Chumi awmzia chu EVOO hian thau tha lo (saturated) aiin thau hrisel (unsaturated) a nei tam zawk tihna a ni. EVOO hian antioxidants a pai tam hle bawk.
Antioxidants hian i cell te chu a chhiat loh nan a venghim a, chuvangin i thinlung leh thluak a venghim a, taksaa inflammation a tihziaawm bawk. Olive oil pangngai siam dan a danglam avangin heng antioxidants te hi a nei tlem zawk a ni.
Diet tam tak awmna khawvelah hian i tana tha tur chu hmuh a harsa thei hle. Mahse zirchianna chuan Mediterranean diet hi thinlung natna hlauhawm tak tan chuan a hlawk hle tih a tarlang. Thinlung venhimna bakah hian natna dang engemaw zat a veng thei a, a thunun thei bawk.
A tawp berah chuan thil hriat reng tur (Take-Home Message) .
Diet plan dang ang bawkin, i tan hmain doctor emaw nutritionist emaw biak hmasak a pawimawh. Anni chuan ruahmanna chu i tâna dik a nih theih nân an ṭanpui thei che a, a ṭûl chuan tihdanglam tûrin an ṭanpui thei bawk che a ni. Tin, i thil tum thar chu i chhungte leh i thiante hrilh bawk ang che. Chaw buatsaih leh ei dunnaah inrawlh tir rawh. Group supportive i neih chuan hun rei tak chhung chu he diet hi zawm hi a awlsam zawk hle. Hei hi hun eng emaw chen atana ei leh in a ni lo va, nun hrisel lama inthlak danglamna a ni tih hre reng ang che! Chuvangin, a tlem berah tan la la, he eitur tui tak, eitur tha tak hi i nunah siam tum ang che.
`Mediterranean Diet, Ei leh in hrisel, Thinlung hriselna, taksa rihna tihtlem, Nun hrisel, Olive Oil, Nutrition

⚠️ Important: The medical articles and information on Nirogi Lanka are for general awareness only, and are by no means a substitute for professional medical advice, diagnosis, or treatment. For any medical problem you have, consult a qualified physician immediately.

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Ei leh in leh Ei leh inJune 8, 2025
Nun hrisel kan neih theih nan Mediterranean Diet chungchang i zir ang u.
Dr. Priya SammaniMedical Verification
⏱ 13 min read
📋Table of Contents
1. Mediterranean Diet hi eng nge ni?
2. He Mediterranean diet hian eng hlawkna nge a neih?
3. Mediterranean diet-ah hian eng ei tur nge tel?
4. Ei fo tur tha tak tak:
5. Chaw ei tur size te hi engtin nge a awm?
6. Mediterranean diet hi engtin nge kan buatsaih ang?
7. Tukthuan
8. Chawchhun
9. Zanriah
10. Snacks ei tur a awm bawk
11. Mediterranean diet-a ei tur tha lo eng nge awm?
12. Mediterranean Diet pyramid hi eng nge ni?
13. Nunphung leh Mediterranean ei leh in hi eng nge inzawmna?
14. He diet hi vegetarian a ni thei ang em?
15. Hei hi gluten-free a ni thei ang em?
16. Extra virgin olive oil (EVOO) aiah olive oil pangngai ka hmang thei lo em ni?
17. A tawp berah chuan thil hriat reng tur (Take-Home Message) .
“ Mediterranean Diet” tih hi i hre tawh em? A hming hi i tan chuan a mak deuh mai thei, a nih loh leh doctor pakhatin a hrilh che pawh a ni mai thei. A nihna takah chuan ei leh in dan awlsam tak, tui tak leh hrisel tak a ni. Calculation tam tak leh calorie chhiar tam a ngai lo. Vawiin hian chipchiar zawkin kan sawi dawn em ni?
Mediterranean Diet hi eng nge ni?
A awlsam zawngin sawi ila, he diet hian thlai atanga siam ei tur leh thau hrisel tak tak a ngaih pawimawh ber a ni. Ngaihtuah teh, kum tam tak kalta a Mediterranean tuipui chhehvel ram (e.g. Greece, Italy)-a mite ei dan atanga siam a ni. He diet-a kan ei tlangpui chu hetiang hi a ni:
Thlai, thei, bean, lentils, chickpeas, leh nut te a tam hle. Ni khatah thlai leh thei chi hrang hrang rawng hrang hrang i ei thei a nih chuan a ropui hle.
Whole grains tha tak a ni . Chu chu brown rice bran nena siam, buckwheat, mung bean flour atanga siam chhang, leh pasta ang chi thil tihna a ni.
Extra Virgin Olive Oil (EVOO) hi thau chi khat a ni a, taksa tan a tha hle. Hemi chungchang hi a hnuah chipchiar zawkin kan sawi leh ang.
Nga, a bik takin omega-3 fatty acids tamna sangha, salmon, tuna, mackerel, leh herring te.
Natural cheese leh yogurt a tlem berah ei tur a ni.
Sa sen hi ei a tlem hle a, a ei lo tluk a ni. Chu ai chuan ar leh sangha ang chi thil thlan a ni zawk.
Chaw thlum, in tur thlum, leh butter ei tlem emaw, ei loh emaw hi a tha ber.
Mi thenkhat chuan an chaw ei rualin wine tlem an in thin a, mahse wine i la in loh chuan hei hi i tih tan tur a ni lo.
Zirchiangtute chuan he ei leh in hian thinlung natna (Coronary Artery Disease – CAD) vei theihna a ti tlem tih an hmuchhuak. Tûn laiah chuan doctor-te chuan thinlung natna vei hlauhawm tak takte emaw, hrisêlna dang enkawl nân emaw he ei hi an rawt a ni.
He ei leh in hi i hriselna, allergy leh i duh dan ang zela siam turin dietitian tanpuina dil a tha ber.
He Mediterranean diet hian eng hlawkna nge a neih?
He diet atanga hlawkna i hmuh hi pakhat emaw pahnih emaw chauh ni lovin, tam tak a ni!
Cardiovascular disease vei theihna a ti tlem a ni. Chu chu heart attack leh stroke hlauhawmna tihziaawmna atan a pui tihna a ni.
I taksa rihna hrisel tak neih theih nan a pui thin.
Thisen sugar level hrisel, thisen sang , leh cholesterol level te vawng reng turin a pui.
Metabolic syndrome vei theihna a ti tlem.
Digestive system-a bacteria \angkai tak tak (gut microbiota) balance vawng reng turin a pui a, hei hi kan hriselna zawng zawng atan a pawimawh hle.
Cancer chi hrang hrang vei theihna a ti tlem.
Kan tar chhoh zel chuan thluak hnathawh a tlahniam thin.
Nun rei tak, hrisel tak nei turin a pui che a ni.
Hêng hlâwkna zawng zawng hi engtin nge a lo awm tih han ngaihtuah teh. He ei leh in hi a hlawkpui em em chhan hrang hrang a awm a:
Saturated fat leh trans fat te tihtlem. Kan taksa hian saturated fat engemaw zat mamawh mahse, a tam lutuk chuan cholesterol tha lo (LDL cholesterol) a tipung thei a ni. He LDL cholesterol hi a san chuan thisen kalna kawng (atherosclerosis) ah thau a pung thei a, thinlung natna a thlen thei a ni. Trans fats hian hriselna atan hlawkna a nei lo. Heng thau “tha lo” pahnih hian taksaah inflammation a thlen thei a ni.
Unsaturated fats, omega-3 fatty acids te chu fuih rawh. Hengte hian cholesterol level hrisel tak vawng reng turin a pui a, thluak hriselna a pui a, inflammation a tihziaawm bawk. Tin, unsaturated fats tamna leh saturated fats tlem ei hian thisen sugar level a control thei bawk.
Sodium hi tihtlem rawh. Chaw chi (sodium) tamna ei hian thisen sang a tisang thei. Hei hian heart attack leh stroke vei theihna a tipung a ni.
Refined carbohydrates, a nih loh leh sugar hi a tlem hle. Heng ei tur te hian thisen sugar level a ti sang nghal vat thin. Taksa tan pawh nutritional value tlemte chauh an pe a, fiber pawh an tlachham hle .
Fiber leh antioxidant tamna ei tur ngaihtuah rawh. Heng nutrients te hian taksa pum puia inflammation tihziaawmna turin a pui thin. Fiber hian bawlhhlawh chu colon kaltlangin a kalpui a, thisen sugar level hrisel tak a awm theih nan a pui bawk. Antioxidants hi cell te free radicals laka vengtu leh cancer laka vengtu thil a ni.
He Mediterranean diet-ah hian kan taksa tanpui turin nutrient hrang hrang an inzawm khawm a. Chaw pakhat emaw, thil pakhat emaw chauh hian heng hlawkna zawng zawng hi a thlen lo. Zaipawl ang mai a ni. Aw pakhatin hla thenkhat a sak theih laiin, mi zawng zawng aw chu a mawina famkim hriat theih nan a inzawmkhawm a ngai a ni. Chutiang chuan he diet hian hna a thawk a ni.
Mediterranean diet-ah hian eng ei tur nge tel?
Tun hmain tlem kan sawi tawh a. He ei leh in hian ei tur thenkhat (thlai, thei, leh buh chi hrang hrang ang chi) ei tam turin min fuih a, ei tur dang pawh tihtlem nan min fuih bawk . Dawr pan tura i inpeih hunah chuan eng nge i lei dawn tih i ngaihtuah a ni mai thei. Entirna tlemte chu hetiang hi a ni:
Ei fo tur tha tak tak:
Thlai: Eng thil pawh, spinach, kale, spinach, okra, pumpkin, carrot, beet, tomato, cucumber, cabbage, cauliflower, broccoli te ang chi te.
Thei: I duh zawng zawng, banana, mango, papaya, pineapple, orange, grapefruit, berry te ang chi. A theih chuan seasonal fruits ei thin ang che.
Nuts: Chickpeas, lentils, green beans, peas, bean te hi a awm a. Nuts (salted) te chu almond, cashew, leh walnut te hi a ni.
Thlai chi hrang hrang: brown rice, oats, barley, millet, whole-wheat chhang, pasta.
Sangha leh tuifinriat thil: Salmon, tuna, mackerel, herring, shrimp, squid, etc. Kar khatah vawi hnih tal ei a tha ber.
Vawk: Vun nei lo, hriak tlem zawka siam.
Egg: kar khatah vawi engemaw zat.
Dairy foods: yogurt (a bik takin Greek yogurt), cheese (a tlem berah).
Herbs leh spices: Garlic, ginger, turmeric, cinnamon, coriander, cumin, leh curry ang chi thilte hian a thlum leh a thatna a belhchhah a ni.
Thau hrisel tak tak:Extra virgin olive oil, avocado, olive, nut te a awm bawk.
Chaw ei tur size te hi engtin nge a awm?
I plate-a ei tur tha tak tak nena khat chu bul tanna tha tak a ni. Mahse, engzat nge i ei tur? I tana tha tur thurawn dietitian nen inbiakna neih a tha ber. Mahse, ngaihdan tlangpui pe tur chein, a tawi zawngin kan rawn tarlang e:
Thlai: Ni khatah cup 2.5 tal (ngaihtuah teh, chaw ei khatah thlai chi hnih tal ei thin ang che).
Thei: Ni khatah 2 tal ei tur a ni.
Whole grains: ni khatah gram 170-200 vel (e.g. buhfai cup 1, chhang slice 2).
Protein (sangha, vawk, bean): Ni khatah gram 150-200 vel a ni.
Dairy foods: Ni khatah cup 2-3 (e.g., yogurt pakhat, bawnghnute glass khat).
Olive oil: Ni khatah tablespoon 2-4 vel ei tur a ni.
Mediterranean diet hi engtin nge kan buatsaih ang?
I ei leh in lama inthlak danglamna lian tham i siam hmain emaw, ei leh in tur ruahmanna thar i siam hmain i primary care physician (PCP) emaw, dietitian emaw i biak hmasak phawt a pawimawh. I hrisêlna avânga inthlâk danglamna siam tûrin an ṭanpui thei che a, inthlâk danglamna ṭûl tak siam tûrin an ṭanpui thei bawk che a ni. In lama siam theih tur recipe pawh an pe thei bawk. A tlangpuiin, chaw ei chungchâng i ngaihtuah hian, chawhmeh, chawhmeh, zanriah, leh chawhmeh ei tûra siam awlsam, duhthlanna hriat hlawh tlemte chu zawm tlat ang che. Variety a tam poh leh a tha zawk. Chaw inang chiah ei hian bo suh. Vanneihthlak takin Mediterranean diet hian experiment neihna tur hmun tam tak a pe a ni. Entirna thenkhat chu hetiang hi a ni:
Tukthuan
Ni khat tanna tur chawhmeh tui tak:
Steel-cut oats chu berry thar leh ground flaxseed nen a siam a.
Chhangphut hring slice khat nut butter leh nutritious smoothie nen.
Greek yogurt leh thei leh walnut te.
Egg white omelet chu thlai thar, seasonal thlai chi hrang hrang nen.
Chawchhun
Nitin ei leh in leh chakna dawng rawh:
Whole-grain pasta salad, thlai thar tam tak awmna.
Portobello sandwich roasted leh thlai chaw tha tak tak cup khat.
Quinoa leh salmon salad a ni.
Chawhmeh thenkhat chu a hma ni khata i buatsaih chuan awlsam takin kalkawngah ei theih a ni.
Zanriah
Ni khat chu chaw tha tak, tui tak eiin titawp rawh:
Salmon leh mango salsa te.
Cod leh lentils te.
Vawk roast, thau tlem zawk, a chungah cannellini beans dah.
Chickpea leh spinach tui tak tak “zanriah ei tur pancakes”.
Black bean burger a ni a, buns crispy tak tak leh roasted beetroot nen a awm bawk.
Thinlung hrisel tak pizza a ni.
Nutrient leh rawng tam zawk dah belh tur chuan cucumber salad ang chi emaw, orange, fennel, leh mint salad ang chi emaw siam la. Mixed greens thenkhat chu Mediterranean dressing tha tak nen toss mai rawh.
Snacks ei tur a awm bawk
I portion leh buatsaih lawk tawh chuan i riltam laiin man a awlsam hle:
Nut leh chi (chi tlem emaw, chi tel lo emaw) kut khat.
Thlai thar (a theih chuan i awmna hmuna a season awm apiang).
Nonfat Greek yogurt leh dark chocolate (a tlem berah 70% cocoa) chi khat.
Whole-grain crackers chu hummus nen a inzawm a.
Thlai raw, thau tel lo Greek yogurt dip nen.
Mediterranean diet-a ei tur tha lo eng nge awm?
He diet-ah hian "heng thilte hi i ei thei lo" tih dan khauh tak a awm lo. Mahse, ei tur thenkhat chu a theih ang anga tihtlem turin kan fuih a ni. A theih ang anga tihtlem tur thenkhat chu hetiang hi a ni:
Chaw eng pawh sugar dah belh: baked goods, ice cream, granola bar thenkhat pawh.
Sugar dah belh in tur eng pawh: thei tui, soda.
Beer leh zu te.
Chaw ei tur sodium (salt) emaw saturated fat tamna.
Carbohydrates thianghlim: chhang var, buhfai var.
Processed foods: Cheese chi thenkhat.
Sa thau emaw, processed emaw: sausage leh bacon ang chi.
Mediterranean Diet pyramid hi eng nge ni?
Hei hi ei tur tin i ei tur zat hriat theihna kawng khat a ni. Pawl hrang hrangin he pyramid hi version hrang hrang tlem an siam a. Mahse pyramid zawng zawngah chuan thlai, thei, whole grains, leh extra-virgin olive oil ei tam a, sa sen leh sweets te tihtlem a rawt bawk. He Mediterranean food pyramid hi kum 1990 chhoa US sorkarin a siam Food Guide Pyramid nen a danglam hle.
Nunphung leh Mediterranean ei leh in hi eng nge inzawmna?
I ei leh in atanga hlawkna tam ber i hmuh theih nan hengte hi enchhin rawh:
Exercise neih fo la, a theih chuan midang nen.
Meizial zu emaw, zuk leh hmuam thil hman emaw kha bansan vek rawh.
Chhungte leh thiante nen chaw siam leh ei turin inkhawm rawh.
Pawn lama chaw ei ai chuan in lama chaw siam hi tih danah hmang rawh.
A theih phawt chuan i awmna hmuna ei tur awm leh a hun taka awm, tualchhung atanga siam ei tur thlang rawh.
He diet hi vegetarian a ni thei ang em?
Ni e, i ti thei. Vegetarian i nih chuan awlsam takin he diet hi i zawm thei a, sa leh sangha te chu i paih chhuak thei a ni. Tichuan i protein chu thlai atanga siam, nut leh bean ang chi atanga i lak a ngai dawn a ni. Hemi chungchang hi nutritionist hnenah zawt la.
Hei hi gluten-free a ni thei ang em?
Awle. Gluten tel lovin recipe i siam thei bawk. Hemi chungchang pawh hi nutritionist nen inbia la, a tul anga inthlak danglamna siam turin tanpuina dawng rawh.
Extra virgin olive oil (EVOO) aiah olive oil pangngai ka hmang thei lo em ni?
Palm oil ang chi saturated fat oil ai chuan olive oil pangngai hman a tha ber. Mahse, a hlawkna tha ber tur chuan Extra Virgin Olive Oil (EVOO) thlang zawk ang che. He Mediterranean diet kan tan hmaa hriat tur pawimawh tak pakhat chu olive oil zawng zawng hi siam vek a ni lo tih hi a ni. He diet hian a bik takin EVOO hman a rawt a ni. Hei hi a chhan chu a thau ratio hrisel tak a ni. Chumi awmzia chu EVOO hian thau tha lo (saturated) aiin thau hrisel (unsaturated) a nei tam zawk tihna a ni. EVOO hian antioxidants a pai tam hle bawk.
Antioxidants hian i cell te chu a chhiat loh nan a venghim a, chuvangin i thinlung leh thluak a venghim a, taksaa inflammation a tihziaawm bawk. Olive oil pangngai siam dan a danglam avangin heng antioxidants te hi a nei tlem zawk a ni.
Diet tam tak awmna khawvelah hian i tana tha tur chu hmuh a harsa thei hle. Mahse zirchianna chuan Mediterranean diet hi thinlung natna hlauhawm tak tan chuan a hlawk hle tih a tarlang. Thinlung venhimna bakah hian natna dang engemaw zat a veng thei a, a thunun thei bawk.
A tawp berah chuan thil hriat reng tur (Take-Home Message) .
Diet plan dang ang bawkin, i tan hmain doctor emaw nutritionist emaw biak hmasak a pawimawh. Anni chuan ruahmanna chu i tâna dik a nih theih nân an ṭanpui thei che a, a ṭûl chuan tihdanglam tûrin an ṭanpui thei bawk che a ni. Tin, i thil tum thar chu i chhungte leh i thiante hrilh bawk ang che. Chaw buatsaih leh ei dunnaah inrawlh tir rawh. Group supportive i neih chuan hun rei tak chhung chu he diet hi zawm hi a awlsam zawk hle. Hei hi hun eng emaw chen atana ei leh in a ni lo va, nun hrisel lama inthlak danglamna a ni tih hre reng ang che! Chuvangin, a tlem berah tan la la, he eitur tui tak, eitur tha tak hi i nunah siam tum ang che.
`Mediterranean Diet, Ei leh in hrisel, Thinlung hriselna, taksa rihna tihtlem, Nun hrisel, Olive Oil, Nutrition
⚠️ Important: The medical articles and information on Nirogi Lanka are for general awareness only, and are by no means a substitute for professional medical advice, diagnosis, or treatment. For any medical problem you have, consult a qualified physician immediately.
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