Uchwepheshe oqeqeshwe yi-Harvard ocwaninga ngokudla kobuchopho wembula izinketho zakhe zasekuseni ezi-5 eziphezulu

Amasiko amaningi anezaga ezigcizelela ukubaluleka kwesidlo sasekuseni. AmaNgisi athi, “Yidla ukudla kwasekuseni njengenkosi, isidlo sasemini njengenkosana, nesidlo sakusihlwa njengommpofu.” Kuneqiniso elithile kulezi zaga njengoba ochwepheshe abaningi kanye nocwaningo luphakamisa nokuthi isidlo sasekuseni siyisidlo esibaluleke kakhulu sosuku.

Ngokuka-G Sushma, udokotela wezokudla, i-CARE Hospitals, i-Banjara Hills, i-Hyderabad, kubalulekile ukuqala ngesidlo sasekuseni esinomsoco. "Ukudla kwasekuseni okunomsoco kusiza ukuqinisa umzimba, kuzinzisa amazinga kashukela egazini futhi kunikeza izakhi ezifana namaprotheni, amaminerali, amavithamini, ama-carbohydrate, namafutha anempilo. Lokhu kuzosekela imisebenzi yomzimba futhi kuqinise amasosha omzimba."

UDkt Uma Naidoo, udokotela wengqondo oqeqeshwe e-Harvard, isazi sokudla okunempilo, kanye nompheki ochwepheshe, unikele ucwaningo lwakhe “ekudlalweni kwengqondo” okuthuthukisa ukuphila kahle kwengqondo. Uxwayisa ngokuthi izinketho eziningi zasekuseni ezithandwayo zilayishwa ushukela kanye nama-carbohydrate alula, okuholela kushukela wegazi. Lokhu futhi kungaba nomthelela ezinkingeni zenkungu yobuchopho kanye nezinkinga zokugxilisa ingqondo ngenxa yokuvuvukala.

Engxoxweni abe nayo nabakwa-CNBC Make It, uDkt Naidoo, ophinde aqondise i-Nutritional, Lifestyle and Metabolic Psychiatry e-Massachusetts General Hospital, ugcizelele ukubaluleka kokufakwa kwamanzi emanzini. “Ngihlale ngincoma ukuthi uqale usuku lwakho ngengilazi yamanzi ukuze ulwe nokuphelelwa amanzi emzimbeni nokukhathazeka,” kusho yena.

Ngaphandle kokufakwa emanzini, uDkt Naidoo unikeze izinketho ezinhlanu zokudla kwasekuseni ezikhethelwe ukuthuthukisa impilo yakho nengqondo. "Lezi zinketho zigcwele izakhi ezibalulekile kanye nezinhlanganisela ezisebenzayo ezikhuthaza amandla angcono, ukucaca kwengqondo, kanye nempilo yengqondo jikelele," echaza.

I-Sushma yaphuka ukuthi kungani lezi zinketho zasekuseni ziwumqondo omuhle wokudla okubaluleke kakhulu osukwini lwakho.

a. I-Chia pudding
Imbewu ye-Chia iminyene ku-Omega-3 fatty acids futhi igcwele ama-antioxidants. Ama-Omega-3 fatty acids anika izinzuzo zokulwa nokuvuvukala ebuchosheni esiza ekusebenzeni kwengqondo. Kuyasiza futhi ukulawula ukucindezeleka kanye nesimo sokusekela. I-Chia seed pudding ingaba inketho enhle kakhulu yokudla kwasekuseni njengoba inothe nge-fiber. I-fiber ibalulekile ukugcina impilo yamathumbu futhi yehlise ukuvuvukala. Imbewu ye-Chia nayo iqukethe izakhamzimba ezifana ne-magnesium, iron, calcium, njll ezondla umzimba.

b. Ukupheka, i-omelette, noma i-frittata ebhakiwe
Amaqanda ahlala eyindlela enhle yokudla ngesikhathi sasekuseni. I-Frittata ibuye ibe lula ukwenzela abantu abangabodwana ngokujaha befuna inketho enomsoco. Amaqanda anikeza amaprotheni aphelele futhi aqukethe uvithamini B5, uvithamini B12, uvithamini D, uvithamini A, i-folate, njll. I-Choline namavithamini emaqandeni asiza empilweni yobuchopho. Kubalulekile ukukhetha amaqanda ekhwalithi enhle, isibonelo- izinkukhu ezingenamakheji ezikhuliswe endaweni engenaso ukucindezeleka ukuze zizuze kakhulu.

c. I-Tofu iqhuma
I-Tofu iyisinqumo esihle samaprotheni aphelele njengendlela yokukhetha imifino. I-tofu scramble ngezinongo ezithile ingasebenza njengenye indlela enhle kumaprotheni atholakala ezilwaneni. I-Tofu inothe ngemisoco efana ne-calcium, i-manganese, i-iron, i-zinc, njll. Inothe ngemisoco kanye nama-calories amancane. Ama-isoflavone aphezulu kanye nokuqukethwe kwe-tryptophan ku-tofu kusekela impilo yenhliziyo futhi kungase kunciphise izimpawu ezihlobene nokudangala.

d. I-smoothie eluhlaza
Ukuhamba ngendlela eluhlaza kuyisinqumo esilula sokudla kwasekuseni. Ama-smoothie aluhlaza aqukethe i-folate, i-vitamin B, i-fiber nezinye izakhi ezibalulekile emzimbeni. I-Smoothie ingenziwa kusetshenziswa imifino efana - isipinashi, i-kale, ikhukhamba, ulethisi, njll. I-Folate kuma-smoothie aluhlaza ebizwa nangokuthi i-vitamin B9 isiza ekukhuleni kwamangqamuzana abomvu egazi kanye nokusebenza kwawo. Ama-neurotransmitters ebuchosheni nawo adinga i-folate ukuze agcine ukukhiqizwa kwawo okunempilo.

e. I-turmeric latte
I-Turmeric Latte ibizwa nangokuthi Ubisi Lwegolide ngezizathu ezifanele. I-Turmeric inezakhiwo ezinhle kakhulu zokulwa nokuvuvukala futhi iminyene kuma-antioxidants, azuzisa umzimba. Lezi zakhi zisiza ukulwa nokucindezeleka futhi zinikeze amandla okuthuthukisa. I-Curcumin etholakala ku-turmeric ingumthombo omuhle wokuthuthukisa isimo sengqondo nokubhekana nokucindezeleka.

Isixhumanisi Esiyisethenjwa

https://indianexpress.com/article/lifestyle/food-wine/harvard-expert-brain-foods-top-5-breakfast-options-9271660/