Ochwepheshe abaningi bokudla okunomsoco bazovula ukuthi ukudla kwasekuseni kudla ukudla okubaluleke kakhulu , futhi akekho owazi lokhu kangcono kune-Irish.
Ngenkathi i-Irish Breakfast ejwayelekile ingase ihlanganise nokudla okubomvu okunjenge-bacon nama-sausage kanye ne-pudding emnyama noma emhlophe, konke okuye kwabonwa njengokudla okubangelwa umdlavuza yi-World Health Organization, iziphakamiso ezilandelayo zizokuvumela ukuba ujabulele ezinye zokudlela zasekuseni zase-Irish ezihle kakhulu ngenkathi zihlala ziphilile.
Okulandelayo kuhlanganisa zonke izakhi zekuseni kwasekuseni okunempilo ezothola futhi zikugcine uhamba. Futhi okungcono kunazo zonke: ungadla lokhu noma yimuphi usuku nosuku.
I-Irish Breakfast Tea
Ikhefu lasekuseni lase-Ireland, eliyi-black tea mix, liyaziwa ngamandla ayo kanye nokudla okunomsoco okumnandi, ikakhulukazi ngenxa yokuthi ngokuvamile ihlanganiswa nama-Assam teas. Lokhu kuzokwenza ukuthi uhambe usuku. Uma uzwela kakhulu ku-caffeine, hlola izinguqulo ze-decaffeinated zetiye zasekuseni zase-Irish, ezisahambisa ukunambitheka okumangalisayo ngaphandle kwamandla amaningi.
Ukuphuza itiye lokudla kwasekuseni, esikhundleni sekhalori eliphezulu, ukuphuza ikhofi ephakeme noma isiphuzo sezithelo, kuzokusiza ukuthi ulahlekelwe isisindo futhi uvikele ukuzuza kwesisindo. Njengoba kunikezwe ukuthi iziphuzo ezinoshukela ezithandekayo ziyimbangela ehamba phambili yesifo sokukhuluphala , kunengqondo ukuqeda lezo ezivela ekudleni kwakho ngokuphelele.
I-Steel-Cut Irish Oatmeal
I-oatmeal yase-Irish ine-texture emangalisayo kanye nokunambitheka okunomsoco, okunambitheka kwe-nutty. Umkhiqizo owodwa otholakala kabanzi e-United States yi-McCann's Irish Oatmeal, engenisiwe futhi eyenziwe ngama-oats angu-100 e-Irish egcwele okusanhlamvu. Bheka ilebuli engeyona i-GMO futhi ikakhulukazi inguqulo ye-steel-cut, njengoba lokhu kuvame ukuphakama ngaphezulu kwefiber.
Ukudla okuphezulu-fiber, okungukuthi i-oatmeal ingaba yingxenye, ihlanganiswe nengozi ephansi yezifo ezingapheli ezifana nesifo sikashukela, ukukhuluphala, nesifo senhliziyo.
Izithelo
Amajikijolo, ikakhulukazi, aphezulu e-fiber kanye nama-antioxidants, yenza i-topping enhle kakhulu ye-oatmeal yakho. Ama-strawberries, ama-blueberries, ama-raspberries, ama-blackberries nokuningi-awukwazi ngempela ukuhamba kabi lapha. Ama-Banana tincetu abuye adle okumnandi nge-oatmeal, ikakhulukazi ngokuhambisana nama-strawberries, kanti omunye umthombo we-fibre kanye ne- potassium , i- Vitamin C , ne- Vitamin B-6 .
Ucwaningo luye lwabonisa ngokuphindaphindiwe ukuthi ukudla okuphakeme kakhulu izithelo nemifino yonke kubangela ingozi ephansi yomdlavuza, isifo senhliziyo nesifo sikashukela. Ngakho-ke kubandakanya okungenani eyodwa noma ezimbili izithelo izithelo ukudla kwasekuseni kubalulekile.
Amaqanda noma ama-Beed Baked
Njalo isidlo sasekuseni kufanele sibe nomthombo wamaprotheni ukugcina uhamba nokuphatha indlala. Amaqanda athole i-rap embi esikhathini esidlule, kodwa izifundo zibonise ukuthi lokho kwakungavumelekile. Amaqanda njengomthombo we-cholesterol yokudla empeleni enza kancane kakhulu, uma ikhona, umnikelo kwisilinganiso sakho se-serum cholesterol (okuyilokho okulinganiswayo uma unesidingo se-lab eyenziwe ukuhlola amazinga akho e-cholesterol).
Isibonelo, isifundo esisodwa sibheke amaqanda asetshenziswa cishe ama-38,000 aseSweden nabesifazane ababalelwa ku-33 000 baseSweden futhi bathola ukuthi ukudla amaqanda ayisithupha noma ambalwa ngesonto akuzange kuhlotshiswe ingozi yokuhlaselwa yinhliziyo, ukushaya isifo noma ukuhluleka kwenhliziyo. Kodwa-ke, emadodeni, ukudla amaqanda angaphezu kwesithupha ngeviki kwakuhlanganiswe nengozi ephezulu yokuhluleka kwenhliziyo.
Ngakho-ke ungase ufune ukuzikhawulela iqanda elilodwa ngosuku, uphinde ubheke ubhontshisi obhakiwe usuku olulodwa (yebo, ama-Irish adla ubhontshisi besidlo sasekuseni-hhayi umqondo omubi, njengoba uzobona ngezansi). Noma kabili phezulu amaqanda bese uphuma ngamabhontshisi noma eminye imithombo yamaprotheni enempilo njengamantongomane noma i-yogurt engagculiseki kwezinye izinsuku ukuze ungadluli amaqanda ayisithupha ngesonto.
Manje, mayelana nalabo ubhontshisi obhakiwe ... uma ungathola ukulungiswa okuphansi kwe-sodium futhi ngaphandle kokushukela okwengeziwe, kuhle ukuthi uqhubeke ujabulela le nxenye eyingqayizivele yesidlo sasekuseni sase-Irish. Ubhontshisi omunye umthombo we-fibre kanye nemaphrotheni. Futhi aqukethe izakhi eziningana ezibalulekile njenge-folate, manganese, insimbi, i-potassium ne-magnesium.
I-Irish Brown Isinkwa
Uma usuvele unayo i-oatmeal yakho, ungase ungayidingi noma ungayidingi lena, kodwa wazi ukuthi isinkwa esibuhlungu sase-Ireland singaba omunye umthombo omuhle we-fiber egcwele. Isinkwa soda isi-Irish soda sinemikhiqizo emine kuphela: ufulawa, i-baking soda, i-buttermilk, nosawoti. Yenza ufulawa ube ufulawa ogcwele okusanhlamvu kakolweni, futhi unesinkwa soda esimnyama, ngezinye izikhathi ubizwa ngokuthi isinkwa esibomvu.
Cabanga ngamafutha omnqumo noma / noma ama-canola esikhundleni sebhotela elihlanzekile, njengoba lawa mafutha e-monounsaturated ne-polyunsaturated, awaziwa nangokuthi "amafutha enempilo," aboniswe ukuthi inhle ngenhliziyo yakho nasesimweni senhliziyo futhi anganciphisa ukuvuvukala emzimbeni wonke.
Lesi sinkwa singabuye sibe mnandi kakhulu sokungena njengoba kusemandleni-uyicabanga - ubhontshisi wakho obhakiwe.
Imithombo:
I-Garaulet M, Gomez-Abellan P, i-Alburquerque-Bejar JJ, et al. Isikhathi sokudla ukudla sisho ukulahlekelwa kwesisindo. I-International Journal of Obesity 2013; 37: 604-611.
Lin JS, O'Connor EA, Evans CV, uSenger CA, et al. Ukululekwa kokuziphatha ukugqugquzela indlela yokuphila enempilo yokuvimbela isifo senhliziyo kubantu abanezinkinga zempilo yenhliziyo: ukubuyekezwa okubukeziwe kobufakazi be-US Preventive Services Task Force. I-Rockville (MD): I-Agency for Research Care and Quality (US); 2014 Aug.
I-Larsson SC, i-Akesson A, i-Wolk A. I-egg ukusetshenziswa kanye nobungozi bokuhluleka kwenhliziyo, i-infarction ye-myocardial, kanye nokushaya kwesisu: imiphumela evela kumalungu ama-2 azoba khona. Am J Clin Nutr 2015; 102: 1007-13.