Akatswiri ambiri okhutira zakudya amawunikira kuti chakudya cham'mawa ndi chakudya chofunika kwambiri , ndipo palibe amene amadziwa bwino kuposa Irish.
Ngakhale kuti Irish Irish Yomweyi ikhoza kukhala ndi chakudya chofiira monga bacon ndi sausages komanso nyemba kapena nyeupe pudding, zonse zomwe zadziwika ngati zakudya zopangitsa khansa ndi World Health Organization, malingaliro otsatirawa adzakuthandizani kusangalala zina zabwino kwambiri zakudya za kadzutsa zaku Irish pamene akukhala wathanzi.
Zotsatirazi zikuphatikizapo zinthu zonse zakudya za kadzutsa zabwino zomwe zidzakupatsani ndikupitirizabe. Ndipo koposa zonse: mukhoza kudya izi tsiku ndi tsiku.
Irish Breakfast Tea
Tiyi ya kadzutsa ya ku Ireland, yomwe imakhala ndi tiyi yakuda, imadziwika chifukwa cha mphamvu zake ndi zokoma zamatsenga, makamaka chifukwa zimaphatikizidwa ndi tiyi ya Assam. Izi zidzakuthandizani kuti mupite tsiku. Ngati muli ndi chidwi kwambiri ndi caffeine, yang'anani ma tebulo a Irish breakfast chai, omwe akuperekabe kukoma kwake kodabwitsa popanda mphamvu zambiri.
Kumwa tiyi kokadya cham'mawa, osati kumwa kalori yapamwamba, kumwa zakumwa za khofi kapena mapiritsi a zipatso, kudzathandizanso kuti muchepetse thupi komanso kuti mupewe kulemera. Popeza kuti zakumwa zotsekemera zodziwika ndizo zimayambitsa matenda a kunenepa kwambiri , ndizomveka kuthetseratu anthu omwe amadya zakudya zanu zonse.
Dothi-Dulani Irish Oatmeal
Oatmeal ya ku Ireland imakhala ndi maonekedwe abwino komanso okoma kwambiri. Mtundu umodzi umene umapezeka kwambiri ku United States ndi McCann's Irish Oatmeal, yomwe imatumizidwa kuchokera ku 100% ya oats ku Ireland. Fufuzani malemba omwe si a GMO ndipo makamaka tsamba lachitsulo, chifukwa izi zimakhala zapamwamba kwambiri.
Zakudya zapamwamba kwambiri, zomwe oatmeal zingakhale mbali, zakhudzana ndi chiopsezo chochepa cha matenda aakulu monga shuga, kunenepa kwambiri, ndi matenda a mtima.
Zipatso
Zipatso, makamaka, zomwe zimakhala ndi mitsempha yambiri ndi antioxidants, zimapanga mankhwala abwino kwambiri oatmeal. Froberberries, blueberries, raspberries, mabulosi akuda ndi zina-simungathe kuvulaza pano. Zigawo za Banana zimakomera zokoma ndi oatmeal, makamaka kuphatikiza ndi strawberries, ndipo ndizowonjezera zakudya zowonjezera komanso potassium , Vitamini C , ndi Vitamini B-6 .
Kafukufuku wasonyeza mobwerezabwereza kuti zakudya zomwe zimakhala ndi zipatso zambiri ndi ndiwo zamasamba zimabweretsa chiopsezo chachikulu cha khansa, matenda a mtima, ndi shuga. Choncho kufunika kokhala osachepera limodzi kapena awiri pa chipatso chanu cha kadzutsa n'kofunikira.
Mazira kapena nyemba Zophika
Chakudya chilichonse cham'mawa chiyenera kukhala ndi chitsime cha mapuloteni kuti chikhale ndi njala. Mazira apeza rap yoipa kale, koma maphunziro asonyeza kuti izo sizinayenera. Mazira monga gwero la cholesterol ya zakudya kwenikweni amapereka ndalama zochepa, ngati zilipo, kupereka kwa serum cholesterol yanu (yomwe ndiyomwe imayeza pamene muli ndi labu oyesayesa kuti muwone ma cholesterol anu).
Mwachitsanzo, kafukufuku wina ankayang'ana mazira a anyamata pafupifupi 38,000 a ku Sweden komanso azimayi okwana 33,000 a ku Sweden ndipo anapeza kuti kudya mazira asanu ndi limodzi kapena ochepa pa sabata sikunayanjane ndi chiopsezo cha mtima, kupweteka, kapena kusokonezeka kwa mtima. Komabe, mwa amuna, kudya mazira oposa asanu ndi limodzi pa sabata kunkagwirizanitsidwa ndi chiopsezo cha mtima cholephera.
Kotero inu mukhoza kumachepetsa dzira limodzi patsiku, ndi kutuluka ndi nyemba zophikidwa tsiku lina (inde, a Irish amadya nyemba kwa kadzutsa-osati malingaliro olakwika, monga mudzawonere pansipa). Kapena perekani mazira awiri ndi kutulutsa nyemba kapena mapuloteni abwino monga mtedza kapena yogurt masiku ena kuti musapitirire mazira asanu ndi limodzi pa sabata.
Tsopano, za nyemba zophikidwazo ... ngati mungapeze kukonzekera komwe kuli kochepa mu sodium komanso popanda shuga wochuluka, ndiye kuti ndibwino kuti mupitirize kusangalala ndi gawoli lapadera la Irish breakfast. Nyemba ndi chitsime china chopatsa thanzi komanso mapuloteni. Amakhalanso ndi zakudya zambiri zofunika monga folate, manganese, chitsulo, potaziyamu ndi magnesium.
Irish Brown Mkate
Ngati mwakhalapo kale ndi oatmeal, simungafune kapena mukusowa, koma dziwani kuti mkate wa Brown wakuda ukhoza kukhala chinthu china chokoma cha mtundu wonse wa mbewu. Mkate wa soda wa ku Irish uli ndi zinthu zinayi zokha: ufa, soda, buttermilk, ndi mchere. Mupange ufa wonse-ufa wa tirigu, ndipo muli ndi mkate wofiira wofiira, nthawi zina umatchedwa mkate wofiira.
Lingalirani mafuta a azitona ndi / kapena canola m'malo mwa botolo loyera, monga mafuta awa omwe amadziwika kuti ndi mafuta, omwe amadziwika kuti ndi "mafuta wathanzi," asonyezedwa kuti ndi abwino kwa mtima wanu ndi mitsempha ya mtima ndipo akhoza kuchepetsa kutupa thupi lonse.
Mkate uwu ukhoza kukhala wokondweretsa chifukwa chodumpha monga momwe uliri-iwe umaganizira izo - nyemba zako zophikidwa.
Zotsatira:
Garaulet M, Gomez-Abellan P, Alburquerque-Bejar JJ, et al. Nthawi yowonjezera chakudya imatsimikizira kulemera kwa kulemera kwake. International Journal of Obesity 2013; 37: 604-611.
Lin JS, O'Connor EA, Evans CV, Senger CA, ndi al. Kukhala ndi uphungu wothandiza kuti munthu akhale ndi moyo wathanzi popewera matenda a mtima m'maganizo mwa anthu omwe ali ndi zifukwa zowopsa pamtima: ndondomeko yowonongeka yowonongeka kwa bungwe la US Preventive Services Task Force. Rockville (MD): Bungwe la Healthcare Research ndi Quality (US); 2014 Aug.
Larsson SC, Akesson A, Wolk A. Mazira a mazira ndi chiwopsezo cha mtima wolephera, matenda a myocardial infarction, ndi kukwapula: zotsatira kuchokera kwa anthu awiri omwe akuyembekezera. Am J Clin Nutr 2015; 102: 1007-13.