Nyanzvi dzakawanda dzezvokudya zvinotanga kuzarura kudya kwekudya chamangwanani ndicho chikafu chinonyanya kukosha , uye hapana anozviziva izvi zviri nani kupfuura Irish.
Kunyange zvazvo IErish Irish Breakfast zvingave yakasanganisira kushandiswa kwezvokudya zvitsvuku zvakadai sebiononi uye masizi uye pamwe nekusviba kana kuchena pudding, izvo zvose zvakaratidzwa sekudya-kenza zvinokonzera neWorld Health Organization, mazano anotevera achakubvumira kufara dzimwe dzezvakanakisisa zvekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwemazuva ekuchengetedza.
Izvo zvinotevera zvinosanganisira zvinhu zvose zvekudya kwekudya kwakanaka izvo zvichawana nekukuchengetedza. Uye zvakanakisisa pane zvose: unogona kuzvidya izvi zuva rimwe nerimwe.
Irish Breakfast Tea
Chirungu chekuIrish chikafu, iyo inonzi black tea blend, inozivikanwa nokuda kwesimba rayo uye inonaka inonaka inonaka, kunyanya inopa kuti inowanzobatanidzwa kubva kuAsam teas. Izvi zvichaita kuti iwe uende kwezuva. Kana iwe ukanyanya kunyatsoziva caffeine, tarisa maBhaibheri e decaffeinated eIrish breakfast chai, ayo achiri kuunza ruvara rwahwo runoshamisa pasina simba rakawanda.
Kunwa tei yekusvusva, panzvimbo yepamusoro-koriori, yepamusoro-kupera kofi kunwa kana jisi yemichero, kuchakubatsirawo kuti uremerwe uremu nekudzivirira humwe huwandu hwekuwedzera. Zvichipa kuti shuga-inotapira zvinwiwa zvakagadziriswa sechikonzero chikuru chinokonzera kupisa kwehuputa , zvinonzwisisika kubvisa izvozvi kubva pane zvokudya zvako zvachose.
Sirivha-Isa Irish Oatmeal
Irish oatmeal ine unhu hwakanaka uye inonakidza zvakaoma, nutty flavor. Chimwe chechina chinowanika vakawanda muUnited States ndiCcCann's Irish Oatmeal, iyo inotengeswa uye yakaitwa kubva ku 100% yose-zviyo kuIat oats. Tsvaga iyo iyo isiri iyo GMO ikarisa uye kunyanya shanduro-yeka-cut, sezvo izvi zvinowanzova zvakakwirira pane fiber yakachengetedzwa.
Zvokudya zvakakwirira, izvo oatmeal zvinogona kuva chikamu, zvakabatanidzwa nehuwandu hutachiona hwezvirwere zvisingaperi sechirwere cheshuga, kuneta, uye chirwere chemwoyo.
Zvibereko
Miti yakabikwa, kunyanya, iyo yakakwirira mu fiber uye antioxidants, ita chidimbu chakanaka che oatmeal yako. Strawberries, blueberries, raspberries, macheri uye nezvimwe-iwe haukwanise kuenderera mberi pano. Tsamba dzebhanana dzinonakidzawo kunakidza ne oatmeal, kunyanya pamwe nekusanganiswa nema-strawberries, uye kune imwe nzvimbo yakagadzikana ye fiber pamwe ne potassium , Vitamin C , uye Vitamin B-6 .
Dzidzo dzakaratidza kakawanda kuti kudya kunowedzera mumichero nemiriwo yose kunowedzera mukana wepakati wekenza, yemwoyo, uye chirwere cheshuga. Saka kusanganisira imwechete kana maviri servings yemichero mukudya kwenyu kwekudya kwekudya kwekudya kwekudya kwakakosha.
Mazai kana maBheeded Baked
Zuva roga roga roga roga rinofanira kunge rine chitubu chemapurotini kukuchengetedza iwe uye kutarisira nzara. Mazai akawana rap yakaipa munguva yakapfuura, asi zvidzidzo zvakaratidza kuti izvo zvakanga zvisina kufanirwa. Mazai sechinhu chinokonzera cholesterol yezvokudya chaizvoizvo anoita zvishoma kwazvo, kana pane, mupiro wako kuyerwa neserum cholesterol (iyo ndiyo inoyera kana iwe une test test yakaitwa kuti uone cholesterol yako mazinga).
Semuenzaniso, imwe chidzidzo chakatarisa mazai evha mukati mevarume 38 000 veSweden uye avo vanenge 33 000 vakadzi veSweden uye vakawana kuti kudya zvitanhatu kana maawa mashomanana evhiki hazvina kubatanidzwa nehuwandu hwekurwadziwa kwepfungwa, kurohwa, kana kushaya mwoyo. Zvisinei, mumarume, kudya maawa masere matanhatu pavhiki kwaisanganiswa nehuwandu hwekushaya mwoyo.
Saka iwe unogona kuzvipira kune rimwe dza pazuva, uye ugobuda nemabhisiwa akabikwa rimwe zuva (hungu, vaIrish vanodya nyemba yekudya kwekudya-mangwanani-kwete pfungwa yakaipa, sezvamuchaona pasi apa). Kana kuti kaviri pane mazai ugobuda nemabhasi kana imwe nzvimbo yeprotheni yakagadzikana yakadai semiti kana yoguti isina kunakirwa pamazuva mamwe kuitira kuti usapfuure mazai matanhatu pavhiki.
Iye zvino, pamusoro pehairi idzi dzakabikwa ... kana iwe ukwanisa kuwana gadziriro yakaderera mu sodium uye isina shuga yakawedzerwa, iwe unofadza kuti ugare uchifarira chikamu ichi chakasiyana cheIrish breakfast. Nhairi imwe inopa utano hwakanaka pamwe neprotheni. Izvo zvinewo mishonga inokosha yakadai se folate, manganese, iron, potasium uye magnesium.
Irish Brown Bread
Kana iwe wakatove uine oatmeal yako, iwe ungasada kana unoda ichi, asi uzive kuti chingwa cheArand brown chinogona kuva chimwe chinonaka chinobva kune-fiber fiber. Chikafu chechiRussia soda chingwa chinongogadzira zvimwe zvinganganisa: upfu, kubika soda, buttermilk, uye munyu. Ita furawa yose-zviyo zveupfu hwegorosi, uye iwe une chingwa cheshuga tsvuku, dzimwe nguva inonzi maruva echingwa.
Funga nezvemuorivhi uye / kana canola mafuta kupararira panzvimbo yehutu hwakachena, sezvo mafuta aya anonzi monounsaturated uye polyunsaturated, anozivikanwawo se "mafuta ane utano," ave akaratidzirwa kuti akanaka kune mwoyo wako uye nemwoyo yehutano uye zvinogona kuderedza kuputika mumuviri wose.
Ichi chingwa chinogonawo kuva chinonakidza chekucheka sezvazviri-iwe wakazvifungidzira - maharage ako akabikwa.
Sources:
Garaulet M, Gomez-Abellan P, Alburquerque-Bejar JJ, et al. Nguva yekudya inodya inofanotaura kushayikwa kwemaviri. International Journal of Obesity 2013; 37: 604-611.
Lin JS, O'Connor EA, Evans CV, Senger CA, uye al. Mazano ekuzvipira kukurudzira mararamiro ane hutano hwehutano hwehutano hwevanhu mukati mehupenyu hwehutano hunokonzerwa nehutano hwehutano hwehutano hwehutano hwehupenyu hwehupenyu hwehupenyu hwehutano hwehupenyu hwehupenyu hwehutano hwehutano hwehutano hwehutano hwehutano hwehupenyu hwehutano hwehutano hwehutano hwehutano hwehutano hwehutano hwehutano hwehutano hwehutano hwezveUnited States Services Rockville (MD): Sangano rekutsvakurudza kwehutano nehutano (US); 2014 Aug.
Larsson SC, Akesson A, Wolk A. Egg kushandiswa uye panjodzi yekushaya mwoyo, myocardial infarction, uye kurohwa: zvinoguma kubva kune 2 vanotarisira mazano. Am J Clin Nutritio 2015; 102: 1007-13.