8 "Ukudla Kwedina" Kufanele Udle Ukudla Kwasekuseni

-Delile

• Isobho
• Ubhontshisi
• Ilayisi
• Isaladi eliqoshiwe
• Amakhowe
• Inhlanzi
• Tofu
• Hummus
• Buyekeza kwe-

Uma uke wadla isidlo sasekuseni sesidlo sakusihlwa-ama-pancake, ama-waffles, ngisho namaqanda agayiwe-uyazi ukuthi kungaba mnandi kangakanani ukushintsha ukudla. Kungani ungazami ngenye indlela? “Amasiko amaningi adla lokho abantu baseMelika abakubuka njengokudla kwakusihlwa ekudleni kwabo kokuqala kosuku,” kuchaza uMary Hartley, R.D., isazi sezokudla okuku-inthanethi saseNew York City. Futhi njengoba ukudla kwasekuseni kusesikudla okubaluleke kakhulu ongakudla ngokuhlakanipha kwezempilo, ukungeza ukudla okusha ku-repertoire yakho akugcini ngokuhluka kokudla, kukugcina ungakhathali. Futhi, ukudla isidlo "sokudla kwakusihlwa" kusiza ukukugcwalisa ukuze udle kancane usuku lonke. Nakhu ukudla okuyisishiyagalombili-nemibono yokuphakelayo-ongayenza ngokudla kwakho kwasekuseni.

Isobho

Isobho le-Miso ngokuqondile, nakuba noma yisiphi isobho esisekelwe kumhluzi siyisinqumo esihle, ikakhulukazi uma sigcwele imifino kanye namaprotheni amancane (uqhelelanise namabhisikidi noma amasobho asekelwe ukhilimu). Isobho leMiso, elidume kakhulu eJapan, liyabila, futhi ngokusho kukaHartley, ukudla okubilisiwe kungasiza ukufaka uhlelo lokugaya ukudla ngamagciwane amahle aqinisa amasosha omzimba, futhi kukusize ukucubungula kangcono izakhamzimba kuzo zonke izidlo ozidlayo usuku lonke. Ngokuzayo lapho u-oda ukukhishwa, gcina isobho eliza ne-sushi yakho ngesidlo sasekuseni.

Ubhontshisi

Ubhontshisi othosiwe uyisidlo sasekuseni esidumile e-UK, futhi udliwa nokusanhlamvu (irayisi noma ama-tortilla) ekuseni kuyo yonke iNingizimu Melika nase-Afrika. Isizathu: Uma uhlanganisa ubhontshisi nokusanhlamvu, kuba amaprotheni aphelele-kanye neprotheyini yekhwalithi ephezulu njengemithombo yezilwane. Ngaphezu kwalokho, i-fiber ekubhontshisi, cishe amagremu angu-16 indebe ngayinye, inazo zonke izinhlobo zezinzuzo ezibalulekile zezempilo, kusukela ekusizeni ukugaya kuya ekwehliseni i-cholesterol embi. Ubhontshisi obhakiwe obomvu, omnyama, noma onesodium ephansi ukubheja kwakho okuhle kakhulu.

Ilayisi

I-Oatmeal akuyona ukuphela kokudla okusanhlamvu ongakudla ngebhulakufesi. Ilayisi, ibhali, i-bulgur, i-quinoa, i-farro, nezinye izinhlamvu eziphelele zenza isidlo sasekuseni esishisayo esishisayo, futhi zisebenza kahle nazo zonke izilungiso ezifanayo ezenza ukunambitheka kwe-oatmeal kube ngcono kunokunamathisela ukolweni-futhi abaningi bane-heartier, i-nuttier flavour.

Pheka okusanhlamvu ngaphambi kwesikhathi ngamaqoqo bese ushisa kabusha ukudla kwasekuseni, wengeze izinto ezifana nobisi, izithelo, amantongomane, imbewu, kanye/noma izinongo. Uma kuqhathaniswa nezinhlamvu ezicolisisiwe (ufulawa omhlophe, isinkwa esimhlophe, irayisi elimhlophe), okusanhlamvu kunamavithamini namaminerali abalulekile angu-18 engeziwe ukuze akusize uhlale ugcwele futhi ugxile ekuseni yonke.

Isaladi eliqoshiwe

Uma kubhekwa ukuthi ochwepheshe batusa imifino eyisishiyagalombili kuya kweyishumi yemifino ngosuku, kunengqondo ukuthola ukuphakelwa noma amabili ekudleni kwakho kokuqala. Kwa-Israyeli isaladi lesidlo sasekuseni-utamatisi oqoshiwe ngokuvamile, ukhukhamba nopelepele, kugqokwe ujusi kalamula omusha namafutha omnqumo kusetshenziswa ushizi namaqanda. Gcoba amaprotheni ekhaya ngokungeza iqanda elibilisiwe, inyama, ubhontshisi, amantongomane, noma imbewu. Noma zama inhlanganisela ethokozisayo yesizini, njengama-beet, amapheya nama-walnuts.

Amakhowe

Isidlo sasekuseni esijwayelekile sase-UK, amakhowe ayengeza kakhulu kuma-omelets, ama-quiches, ama-frittatas nama-crepes. Noma ungavele ususe iqoqo bese ulidla linqwabelaniswe uthosi ngocezu lweshizi. Amakhowe anama-calories aphansi kakhulu futhi anamafutha kodwa anokuthungwa okunamafutha okwengeza inqwaba, futhi alayishwe ngamavithamini B abalulekile, i-potassium ne-selenium. Lapho amakhowe akhula echayeka elangeni, aphinde abe umthombo wemvelo kavithamini D.

Inhlanzi

Kungakhathaliseki ukuthi ama-kippers e-UK, i-lox e-Scotland, noma i-pan-fried herring e-Nova Scotia, hamba ngaphandle kwase-U.S. futhi kunethuba elihle lokuthola izinhlanzi etafuleni lasekuseni. Ngenkathi ukudla kwasolwandle kwasekuseni kungahle kungathandeki kuwo wonke umuntu, izinhlanzi ezibhemayo (njenge-lox) zinokunambitheka okuncane, okunambitheka okungavuki ngisho nakubantu abangabalandeli. Futhi, zonke izinhlanzi zilayishwe amaprotheni namafutha omega-3 anempilo, kanye ne-vitamin D ne-selenium.

Zama izingcezu ezimbalwa ze-salmon ebhemayo ngaphandle kwe-bagel noshizi okhilimu, noma usonge i-filet yezinhlobonhlobo zakho ozithandayo ngesikhathi esifanayo ongasithatha ukwenza amaqanda aphehliwe.

Tofu

Ngenkathi ungahlobanisa i-tofu neMisombuluko engenanyama noma ukuthatha kwase-Thai, empeleni kungukudla kwasekuseni okuphelele ngoba kungasetshenziswa ngezindlela eziningi: ukuklanywa, kususwe ngamacube futhi kuhlanganiswe nemifino, noma kuhlanganiswe ne-smoothie-yingakho kutholakala yonke indawo ukudla kwasekuseni njengamaqanda nokusanhlamvu okubandayo emazweni afana ne-Japan ne-India.

I-Tofu inamaprotheni amaningi kodwa ama-calories aphansi, amafutha ne-sodium. Futhi iqukethe i-omega-3 fatty acids. Vele uqiniseke ukuthi uyigcina kahle, ngoba amafutha anempilo enhliziyweni ku-tofu angalulaza ngokuchayeka ekukhanyeni nasemoyeni.

Hummus

Uyidla ngokherothi ngo-11 ekuseni, ngakho-ke kungani ungayiqhumuzi amahora ambalwa? I-Hummus ivame ukudliwa ngesidlo sasekuseni eMiddle East, futhi inempilo emangalisayo. Ukuhlanganiswa kwama-chickpeas omisiwe, i-tahini, namafutha omnqumo kuholela ku-puree ocebile ku-vitamin E, ama-antioxidants, i-calcium, insimbi, amaprotheni, i-fiber, i-vitamin A, ne-thiamine. Hlanganisa kwesinye isinkwa esikhundleni sebhotela le-peanut, yidle nge-veggies, noma ubhanqe nezinye izingcezu ze-avocado kanye ne-spritz yejusi likalamula.

Buyekeza kwe-