8 "Zakudya Zamadzulo" Muyenera Kudya Chakudya Cham'mawa

Zamkati

• Msuzi
• Nyemba
• Mpunga
• Saladi Wodulidwa
• Bowa
• Nsomba
• Tofu
• Humus
• Onaninso za

Ngati mudadyako chakudya cham'mawa cha chakudya chamadzulo-zikondamoyo, waffles, ngakhale mazira ophwanyidwa-mumadziwa zomwe zingakhale zosangalatsa kusinthana chakudya. Bwanji osayesa njira inayo? Mary Hartley, R.D., katswiri wa kadyedwe kameneka wa pa Intaneti wa ku New York City, anati: “Zikhalidwe zambiri zimadya zimene anthu a ku America amaziona ngati chakudya chamadzulo. Ndipo popeza chakudya cham'mawa ndicho chakudya chofunikira kwambiri chomwe mungadye mwanzeru, kuwonjezera zakudya zatsopano m'mabuku anu sikuti kumangosintha zakudya, kumakulepheretsani kutopa. Komanso, kudya "chakudya chamadzulo" chopatsa thanzi kumakuthandizani kuti musamadye pang'ono tsiku lonse. Nazi zakudya zisanu ndi zitatu-ndi malingaliro othandizira-kuti mupange chakudya chanu cham'mawa.

Msuzi

Msuzi wa Miso makamaka, ngakhale msuzi uliwonse wokhala ndi msuzi ndichisankho chabwino, makamaka ngati uli ndi veggies ndi mapuloteni owonda (khalani kutali ndi ma bisiki kapena msuzi wokometsera kirimu). Msuzi wa Miso, wotchuka ku Japan, amawotchera, ndipo malinga ndi Hartley, zakudya zofufumitsa zitha kuthandiza kudzaza dongosolo logaya zakudya ndi mabakiteriya abwino omwe amalimbitsa chitetezo chamthupi, komanso kukuthandizani kukonza zakudya zopatsa thanzi m'zakudya zonse zomwe mumadya tsiku lonse. Nthawi ina mukaitanitsa takeout, sungani supu yomwe imabwera ndi sushi yanu m'mawa.

Nyemba

Nyemba pa toast ndi chakudya cham'mawa chotchuka ku UK, ndipo amadya ndi njere (mpunga kapena mikate) m'mawa ku South America ndi Africa konse. Chifukwa: Mukaphatikiza nyemba ndi mbewu, zimakhala zomanga thupi kwathunthu komanso zomanga thupi ngati nyama. Kuphatikiza apo, ulusi wa nyemba, pafupifupi magalamu 16 pa chikho chilichonse, uli ndi zabwino zonse zofunika pa thanzi, kuyambira kuthandizira kugaya chakudya mpaka kutsitsa cholesterol yoyipa. Nyemba zofiira, zakuda, kapena zotsika kwambiri ndi zomwe mumachita kubetcha bwino kwambiri.

Mpunga

Oatmeal si mbewu yokhayo yomwe mungadye chakudya cham'mawa. Mpunga, balere, bulgur, quinoa, farro, ndi zina zonse zimapanga chakudya chotentha cham'mawa, ndipo zimagwira bwino ntchito ndi zomwe zimapangitsanso oatmeal kukoma kuposa phala la tirigu-ndipo ambiri amakhala ndi kukoma kwa mtedza.

Kuphika mbewu zonse pasanapite nthawi mu magulu ndi kuyambiranso chakudya cham'mawa, kuwonjezera zinthu monga mkaka, zipatso, mtedza, mbewu, ndi / kapena zonunkhira. Poyerekeza ndi mbewu zoyengedwa (ufa woyera, buledi woyera, mpunga woyera), njere zonse zili ndi mavitamini ndi michere 18 yofunikira kukuthandizani kuti mukhalebe okhutira m'mawa wonse.

Saladi Wodulidwa

Poganizira kuti akatswiri amalimbikitsa masamba 8 mpaka 10 patsiku, ndizomveka kupeza chakudya chimodzi kapena ziwiri kuchokera pachakudya chanu choyamba. Mu Israel saladi ya kadzutsa-makamaka tomato wodulidwa, nkhaka, ndi tsabola, atavala ndi mandimu watsopano ndi mafuta-amapatsidwa tchizi ndi mazira. Pumpani puloteni kunyumba powonjezera dzira lowira kwambiri, nyama, nyemba, mtedza, kapena mbewu. Kapena yesani kuphatikiza kosangalatsa kwakanthawi, monga beets, mapeyala, ndi walnuts.

Bowa

Chakudya cham'mawa cham'mawa ku UK, bowa ndizowonjezera ma omelets, quiches, frittatas, ndi crepes. Kapena mutha kungoyika batch ndikuidya itawunjikidwa pa toast ndi kagawo kakang'ono ka tchizi. Bowa amakhala ndi mafuta ochepa kwambiri koma amakhala ndi mnofu wambiri womwe umawonjezera, kuphatikiza iwo ali ndi mavitamini B, potaziyamu, ndi selenium. Vitamini D. Pakakula bowa padzuwa, amathandizanso vitamini D.

Nsomba

Kaya ndi kippers ku UK, lox ku Scotland, kapena pan-fried herring ku Nova Scotia, yendani kunja kwa US ndipo pali mwayi wabwino kuti mupeze nsomba patebulo la kadzutsa. Ngakhale nsomba zam'mawa m'mawa sizingakope aliyense, nsomba zosuta (monga lox) zimakhala ndi kununkhira pang'ono, komwe ngakhale omwe si mafani amatha kudzuka. Kuphatikiza apo, nsomba zonse zimadzaza ndi mapuloteni komanso mafuta omega-3 athanzi, komanso vitamini D ndi selenium.

Yesani magawo angapo a saumoni wosuta wa sans the bagel ndi kirimu tchizi, kapena sungani fayilo yamitundu yomwe mumakonda munthawi yofanana yomwe ingatenge kupanga mazira opiringizika.

Tofu

Ngakhale mutha kuphatikiza tofu ndi Lolemba lopanda nyama kapena kutenga Thai, ndiye chakudya cham'mawa chokwanira chifukwa chimatha kugwiritsidwa ntchito m'njira zambiri: kupukutidwa, kusungunuka mumachubu ndikusakanikirana ndi ndiwo zamasamba, kapena kuphatikiza mu smoothie- ndichifukwa chake zili ponseponse chakudya cham'mawa ngati mazira ndi chimanga chozizira m'maiko ngati Japan ndi India.

Tofu ali ndi mapuloteni ambiri koma otsika mu calories, mafuta, ndi sodium. Lilinso ndi omega-3 fatty acids. Ingokhalani otsimikiza kuti muzisunga bwino, popeza mafuta athanzi mu tofu atha kusokoneza ndikuwonetsedwa ndi kuwala ndi mpweya.

Humus

Mumadya ndi kaloti nthawi ya 11 koloko m'mawa, ndiye bwanji osaziponya kwa maola ochepa? Hummus nthawi zambiri amadya chakudya cham'mawa ku Middle East, ndipo ndi wathanzi modabwitsa. Kuphatikiza kwa nandolo zouma, tahini, ndi mafuta a azitona kumapangitsa kuti pakhale puree yomwe ili ndi vitamini E, antioxidants, calcium, iron, protein, fiber, vitamini A, ndi thiamine. Sungani pamoto wina m'malo mwa batala, idyani ndi veggies, kapena pezani magawo a avocado ndi spritz ya mandimu.

Onaninso za