8 "Ukutya isidlo sangokuhlwa" kufuneka utye isidlo sakusasa

Umxholo

• Isuphu
• Iimbotyi
• Ilayisi
• Isaladi egayiweyo
• Amakhowa
• Intlanzi
• Tofu
• Hummus
• Uphengululo lwe

Ukuba uke watya isidlo sakusasa se-pancakes, i-waffles, kunye namaqanda aqhekekileyo-uyazi ukuba kumnandi kangakanani ukutshintsha ukutya. Kutheni ungakhe uzame ngenye indlela? "Iinkcubeko ezininzi zitya oko abantu baseMelika bakujonga njengokutya kwesidlo sabo sokuqala sosuku," kuchaza uMary Hartley, RD, ingcali yezondlo kwi-intanethi evela kwisiXeko saseNew York. Kwaye ekubeni isidlo sakusasa sisesona sidlo sibalulekileyo onokuthi usitye ngokwempilo, ukongeza ukutya okutsha kwirepertoire yakho ayihlukanisi nje isondlo, kukugcina ungadinwa. Kwaye ukutya ukutya "isidlo sangokuhlwa" sokwenene kunceda ukukugcwalisa ukuze utye kancinci kulo lonke usuku. Nazi ukutya ezisibhozo-kunye nemibono yokuphakela-ukwenza ngaphezulu kwesidlo sakho sakusasa.

Isuphu

Isobho seMiso ngokuthe ngqo, nangona nayiphi na isuphu esekwe kumhluzi lukhetho olufanelekileyo, ngakumbi ukuba ipakishwe ngemifuno kunye neeprotein ezingacacanga (hlala kude kwiibhiskithi okanye isuphu esekwe cream). Isobho seMiso, esithandwayo eJapan, siyabila, kwaye ngokukaHartley, ukutya okunegwele kunokunceda ukuzalisa inkqubo yokugaya ukutya kunye neebhaktiriya ezilungileyo ezomeleza amajoni omzimba, kunye nokukunceda wenze inkqubo engcono yezakhamzimba kuko konke ukutya okutyayo imini yonke. Ngexesha elizayo xa u-odola ukuthatha, gcina isuphu eza ne-sushi yakho kwisidlo sakusasa.

Iimbotyi

Iimbotyi kwi-toast sisidlo sakusasa esidumileyo e-UK, kwaye zityiwa nenkozo (irayisi okanye iitortilla) kusasa kuwo wonke uMzantsi Melika naseAfrika. Isizathu: Xa udibanisa iimbotyi neenkozo, iba yiprotheyini epheleleyo-kunye neprotheyini ekumgangatho ophezulu njengemithombo yezilwanyana. Ngaphezu koko, ifayibha kwiimbotyi, malunga neegram ezili-16 ngekomityi nganye, inazo zonke iintlobo zezibonelelo zempilo ezibalulekileyo, ukusuka ekuncediseni ukugaywa ukuya ekwehliseni i-cholesterol embi. Iimbotyi ezibhakiweyo ezibomvu, ezimnyama, okanye ezinesodium esezantsi zezona zinto zingcono kubhejo lwakho.

Ilayisi

I-Oatmeal ayisiyiyo kuphela ingqolowa onokuyitya kwisidlo sakusasa. Irayisi, irhasi, i-bulgur, i-quinoa, i-farro, kunye nezinye iinkozo zenza isidlo esitshisayo sakusasa, kwaye zisebenza kakuhle nazo zonke izilungiso ezifanayo ezenza i-oatmeal incasa engcono kunengqolowa yengqolowa-kwaye uninzi lunencasa yentliziyo.

Pheka ukutya okuziinkozo ngaphambi kwexesha kwiibhetshi kwaye uphinde ushushubeze isidlo sakusasa, ukongeza izinto ezinjengobisi, iziqhamo, amantongomane, imbewu, kunye / okanye iziqholo. Xa kuthelekiswa neenkozo ezicoliweyo (umgubo omhlophe, isonka esimhlophe, irayisi emhlophe), iinkozo ezipheleleyo zineevithamini kunye neeminerals ezongezelelweyo ezili-18 zokukunceda uhlale ugcwele kwaye ujolise yonke intsasa.

Isaladi egayiweyo

Ukuqwalasela ukuba iingcali zincoma i-8 ukuya kwi-10 imifuno yemifuno ngosuku, kunengqiqo ukufumana isitya okanye ezimbini kwisidlo sakho sokuqala. Kwa-Israeli isaladi yesidlo sakusasa-iitumato ezicoliweyo, iikomkomere kunye nepepile, zinxibe ijusi entsha kunye neoyile-zinikwa itshizi namaqanda. Pompa iprotheni ekhaya ngokongeza iqanda elibilisiweyo, inyama, iimbotyi, amandongomane, okanye imbewu. Okanye zama ukudibanisa okunomdla ngexesha lonyaka, njengee-beet, iipere kunye ne-walnuts.

Amakhowa

Isidlo sakusasa sasekuseni sase-UK, amakhowa adibanisa kakhulu kwi-omelets, i-quiches, i-frittatas, kunye ne-crepes. Okanye unokumane ukhuphe ibhetshi kwaye uyitye ifakwe kwi-toast kunye neqhekeza letshizi. Amakhowa asezantsi kwiikhalori kunye namanqatha kodwa anenyama yokutya eyongeza isambuku, kwaye zilayishwe ngeevithamini ze-B, i-potassium kunye ne-selenium. Xa ukukhula kwama-mushroom kuvezwe kukukhanya kwelanga, ikwangumthombo wendalo wevithamini D.

Intlanzi

Nokuba zii-kippers e-UK, i-lox eScotland, okanye i-pan-fried herring eNova Scotia, hamba ngaphandle kwe-US kwaye kukho ithuba elihle lokufumana intlanzi kwitafile yesidlo sakusasa. Ngelixa ukutya kwaselwandle kwasekuseni kusenokungabheneli kuye wonke umntu, intlanzi etshayayo (efana ne-lox) inencasa ethambileyo, enencasa emnandi kangangokuba nabangengabo abalandeli banokuvuka. Kwaye zonke iintlanzi zilayishwe ngeprotein kunye namafutha omega-3 asempilweni, kunye nevithamini D kunye ne-selenium.

Zama izilayi ezimbalwa zesalmon etshayayo ngaphandle kwe-bagel kunye ne-cream yetshizi, okanye ucofe ifayile yeentlobo ngeentlobo ozithandayo ngexesha elifanayo elinokulithatha ukwenza amaqanda akrazukileyo.

Tofu

Ngelixa unokunxulumana netofu kunye nenyama engenamvulo ngeMivulo okanye ukuthatha i-Thai, eneneni kukutya kwasekuseni okugqibeleleyo kuba kunokusetyenziswa ngeendlela ezininzi: ukukrwitshwa, ukutyibilika kwiityhubhu kwaye kuxutywe imifuno, okanye kudityaniswe kwis smoothie-yiyo loo nto kufana nobuntu ukutya kwasekuseni njengamaqanda kunye necereal ebandayo kumazwe afana neJapan neIndiya.

I-Tofu iphezulu kwiprotheyini kodwa iphantsi kweekhalori, amafutha kunye ne-sodium. Inayo ne-omega-3 fatty acids. Qiniseka nje ukuba uyigcina ngokufanelekileyo, njengoko amanqatha anentliziyo esempilweni kwi-tofu anokuthomalalisa ngokutyhileka ekukhanyeni nasemoyeni.

Hummus

Uyitya kunye neekherothi nge-11 kusasa, kutheni ungayibethi iiyure ezimbalwa? I-Hummus idla ngokutyiwa isidlo sakusasa kuMbindi Mpuma, kwaye isempilweni entle kakhulu. Indibaniselwano yee-chickpeas ezomisiweyo, i-tahini, kunye ne-oyile ye-olive iphumela kwipuree etyebileyo kwi-vitamin E, i-antioxidants, i-calcium, i-iron, i-protein, i-fiber, i-vitamin A, kunye ne-thiamine. Slather it on toast endaweni yebhotolo yamandongomane, yidle nge veggies, okanye udibane nezinye izilayi ze avocado kunye ne spritz yejusi yelamuni.

Uphengululo lwe