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Zajtrk začne vaš dan tako, da zažene vaš metabolizem. Daje vam energijo, da lahko dokončate stvari in vam pomaga, da se osredotočite na delo ali šolo. Mnoge študije povezujejo uživanje zajtrka z dobrim zdravjem, vključno z boljšim spominom in koncentracijo, nižjimi ravnmi »slabega« holesterola LDL in manjšimi možnostmi za sladkorno bolezen, bolezni srca in prekomerno telesno težo.
V kitajski medicini sta dobra prehranjevalna navada in rutina ključ do zdravega sistema želodca in vranice --- osrednjega sistema za proizvodnjo energije. Hranjenje telesa s toplo hrano je v konceptu kitajske medicine vedno dobrodošlo, vendar pa je še posebej pomembno v hladnejših mesecih.
Začnite dan s toplim zajtrkom
V kitajski medicini se pozimi skorajda ni mogoče pogajati o kuhanem, toplem zajtrku. Dejansko bi moralo biti tako vse leto. Teorija TKM pravi, da prebavni sistem deluje kot lonec za kuhanje. Pod posodo za kuhanje je potrebno dodati ogenj, ki pomaga razgraditi hrano in izvleči hranila (Gu Qi, energija hrane). Hrana, ki je že topla in kuhana, zahteva manj od vašega telesa, da zagotovi notranji ogenj za kuhanje in toplota, ki vstopa, obenem greje tudi vas.
Pozimi za zajtrk nič več smutijev, zelenega čaja (tudi če je vroč), hladnih kosmičev, jogurta, sadnih solat in sokov. Sadje ni priporočljivo samo zato, ker je surovo, ampak tudi zaradi dejstva, da pozimi ne raste. TKM predlaga, da bi ljudje morali jesti glede na letne čase. Če imate za zajtrk radi sadje, poskusite skuhati kompot iz jabolk ali hrušk. In seveda, uporabljajte samo lokalne ali bližnje pridelke, kar pomeni brez eksotičnega sadja, kot sta banana in avokado.
Jejte premišljeno z redno rutino
Vsak dan bi morali jesti približno ob istem času. Naše telo in prebavni sistem se prilagodita tako, da pričakujeta hrano z rednim ritmom in da jo lahko učinkovito prebavita, ustvarita našo biološko uro. Pozimi je normalno, da potrebujemo več časa za spanje. Morda boste morali prilagoditi svojo dnevno rutino, da si zagotovite dovolj časa za miren zajtrk, namesto da bi samo dodajali hrano v želodec. Priprava zdravega zajtrka zahteva le 5 minut, uživanje pa samo 10 minut, vsaj v mojem primeru, zato se ne izgovarjajte, da nimate časa za zajtrk. Če začnete delati pred 7. uro zjutraj, popijte vsaj kozarec toplega riževega mleka, preden zapustite vaš dom. Nato med 7. in 9. uro zjutraj zaužijte ustrezen zajtrk, in nato kosilo okoli 12-13 ure.
Dodatna toplota je lahko koristna, vendar pazite, da z njo ne pretiravate
Pogosta praksa je dodajanje cimeta, nageljnovih žbic in drugih začimb v zimsko hrano. Mnoge od teh začimb ali zelišč imajo v skladu s TKM toplo in pekočo naravo. Res je, da lahko to našemu telesu prinese dodatno toploto in ognjeno energijo. Vendar pa sta ravnovesje in zmernost ključ do razumevanja TKM. Če preživite dan v dobro izolirani in ogrevani pisarni, tovrstne začimbe niso potrebne. Če se odpravljate na zimski pohod ali pa boste ostali zunaj dlje časa, bi vam lahko nekatere od teh začimb koristile. Sama najrajši skuham riževo mleko s svežim ingverjem za običajen dan, saj se vsak dan vozim s kolesom v službo. Če bom zunaj ostala dalj časa, s seboj prinesem kuhan jabolčni sok z nageljnovimi žbicami, svežim ingverjem in cimetom v termalni skodelici.
Recepti za zimski zajtrk
Congee [Oglejte si naš kuharski video] V Aziji je congee običajna hrana za zajtrk. Congee je riževa kaša, ki je lahko sladka ali slana, odvisno od dodanih sestavin. V loncu na štedilniku ali v počasnem kuhalniku zmešajte 1 del riža (ali drugega žita) s 7-10 deli vode. Congee kuhajte 1 uro ali več.
Slasten Piščančji Congee (bolj priporočljivo)
congee (riževa kaša);
rezine piščanca, kuhane ali surove;
sesekljano korenje ali koruza ali gobe;
svež ingver in por;
začinite s soljo.
Sladek Zajtrk z Riževo Kašo
congee (riževa kaša);
kuhan fižol (lahko ga kuhate skupaj z rižem ali pa uporabite fižol v pločevinkah);
majhne rezine jabolka ali hruške;
oreščki;
začinite z rjavim sladkorjem.
Jušni rezanci [Oglejte si naš kuharski video] V naprej morate pripraviti kostno juho ali katerokoli drugo juho. Ne uporabljajte hitrih jušnih začimb, saj so polne kemikalij.
riževi rezanci ali pšenični rezanci ali jajčni rezanci;
kostna juha ali piščančja juha ali druga juha ali miso pasta;
zelenjava ali gobe;
meso ali fižol.
Hiter in topel zajtrk To jem večino časa. Prav tako rajši spim dalj časa, kot da zgodaj vstanem.
2 pečena ali mehko kuhana jajca;
različne vrste kruha, običajno rjavega, z mandljevim maslom/črnim sezamovim tahinijem/ marmelado/humusom;
kozarec toplega riževega/mandljevega/ sojinega/lešnikovega mleka in/ali črnega čaja;
redko 2 rezini sira ali pršuta ali salame.
Na Kitajskem, Tajvanu ali Japonskem imajo na voljo več različnih možnosti zajtrka, kot so žemljice, kuhani riževi zvitki, ocvrti rezanci, makaroni v juhi, japonske riževe kroglice, slano pecivo itd. Azijski zajtrk je za Evropejce skoraj kot kosilo.
Winter Breakfast for Cold Winter Mornings
Breakfast starts your day by fueling your metabolism. It gives you the energy to get things done and helps you focus at work or at school. Many studies have linked eating breakfast to good health, including better memory and concentration, lower levels of “bad” LDL cholesterol, and lower chances of getting diabetes, heart disease, and being overweight.
In Chinese Medicine, a good eating habit and routine is the key to the healthy Stomach and Spleen system--- the core system for energy generation. Nourishing the body with warming foods is always welcomed in the Chinese medicine concept, but it's especially relevant during the colder months.
Start the day with a warm breakfast
In Chinese Medicine, it is almost non-negotiable to eat a cooked, warm breakfast in winter. Indeed, it should be the case all year round. TCM theory considers the digestive system works a bit like a cooking pot. You need a fire under the cooking pot to help break down the food and to pull out the nutrients (Gu Qi , the food energy). Food that is already warm and cooked requires less from your body to provide the internal cooking fire and the warmth going in adds to keeping you warm too.
In the wintertime, no more smoothies, green tea (even if it is warm), cold muesli, yogurt, fruit salads and juices for breakfast. Fruit is not recommended not only because it is raw, but also the fact that fruits do not grow in the winter time. TCM suggests people should eat according to the seasons. If you do like fruit for breakfast, try cooking an apple or pear compote. And of course, use only local or nearby crops, that means no exotic fruit like banana and avocado.
Eat mindfully with a regular routine
We should try to eat more or less at the same time every day. Our body and digestive system adjust to expect food with a regular rhythm, and to digest it efficiently, creating our biological clock. In the wintertime, it is normal that we need more time to sleep. You might need to adjust your daily routine to ensure time for a peaceful breakfast instead of just putting food into your stomach. Preparing a healthy breakfast takes as little as 5 minutes and eating it for only 10 minutes, at least for my case, so do not give yourself an excuse for not having time for breakfast. If you do need to start working before 7am, at least drink a glass of warm rice milk before you leave home. Then at the time between 7-9am, eat a proper breakfast, then lunch around 12-1pm.
Additional warmth can be beneficial, but be careful not to overdo it
It is a common practice to add cinnamon, clove or other spices in the winter food. Many of these spices or herbs have a warm and hot nature in TCM understanding. It is true that this can add additional warmth and fire energy to our body. However, the key of TCM understanding is balance and moderation. If you spend the day sitting at the well insulated and heated office, there is no need for these kinds of spices. If you plan on going for a winter hike or stay outdoors for a longer period of time, sure, some of these spices could be useful. For me, I like to cook rice milk with fresh ginger for a regular day as I ride my bike to work every day. If I will stay out longer, I bring with me cooked apple juice with clove, fresh ginger and cinnamon in a thermal cup.
Winter Breakfast Recipes
Congee [Watch our cooking video]
In Asia, congee is a common breakfast food. Congee is a rice porridge that can be sweet or savory depending on what is added. Combine 1 part rice (or other grain) with 7-10 parts water in a pot on the stove or in the crock-pot. Cook the congee for 1 hour or more.
Savory Chicken Congee (more recommended)
o Congee
o Slices of chicken, cooked or raw
o Chopped carrot or corn or mushrooms
o Fresh ginger and leek
o Season with salt
Sweet Breakfast Congee
o Congee
o Cooked beans (you can cook together with the rice or use the canned beans)
o Small slices of apple or pear
o Nuts
o Season with brown sugar
Soup noodles [Watch our cooking video]
You need to prepare the bone broth or soup in advance. Do not use the quick broth seasoning, they are full of chemicals.
o Rice noodles or wheat noodles or egg noodle
o Bone broth or chicken soup or other soup or miso paste
o Vegetables or mushroom
o Meat or beans
Quick and warm breakfast
This is what I eat most of the time. I also prefer to sleep more rather than getting up early.
o 2 pan fried or soft boiled eggs
o Different kinds of bread, usually brown one, with almond butter/ black sesame tahini/ jam/ hummus
o A glass of warm rice/ almond/ soy/ hazelnut milk and/or black tea
o Rarely 2 slices of cheese or prosciutto or salami
There are more breakfast choices back in China, Taiwan or Japan, like buns, steamed rice rolls, fried noodles, macaroni in soup, Japanese rice balls, salty pastry, etc. The Asian breakfast is almost like a lunch for Europeans.
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