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Iwe uri muhofisi uye uri kushanda purojekiti kwenguva yakareba kwazvo - zvakajairika kuti ruoko rwako rwutambanudzire kune iyo ndiro yezvikafu zvekudya zvawanga wakachengetera kumedza. Kusarudza zvidyarwa zvine hutano zvine hutano zvinogutsa zvishuwo zvako uye zvinopa zvinovaka muviri zvakare.
Chikafu chine hutano, chisina chero shuga yakawedzerwa kana zvine mafuta akawanda zvinogona kubatsira kudzikisira nzara yako uchivandudza hutano hwako. Inonaka uye ine hutano - ndinoreva, chii chimwe chinofanira kubvunzwa nemunhu kana zvasvika pakudya.
Tarisa uone mamwe akanakisa maIndia zvinwiwa izvo zvinogona kukupa iwe mafashama ebatsiro ehutano. Usanetseke kwete, nekuda kwekuti ivo 'vakagwinya' hazvireve kuti ivo vari bland uye havana kunaka. Idya izvi kugutsa nzara dzako nenzira ine hutano.
1. Yakakangwa Chana
Chana yakakangwa ndechimwe chezvinhu zvakajairika zvekuIndia. 1 mbiya yechana yakagochwa yakaoma ine 12.5 magiramu efaera, izvo zvinoita kuti ive yekuzadza chikafu [1] . Iyo zvakare yakaderera muiyo glycemic index uye macalorie. Unogona kudya chikafu ichi kamwe chete kana kaviri pazuva.
2. Yakakangwa Paneer Ine Mbeu Yerineni
Chimwe chakanakisa chikafu chinodyiwa chakakangwa paneer nembeu yeflakisi (unogona zvakare kushandisa chia mbeu). Paneer ine mapuroteni akawanda anobatsira kuvaka mhasuru dzako uye mbeu yeflakisi zvakapfuma mu omega-3 fatty acids [piri] . Zvakare, mbeu dzechia dzakazara nezvakakwana zvinovaka muviri [3] .
3. Humera saradhi
Matavi akapfuma muzvinovaka muviri, akadzika zvakanyanya mumakori uye mafuta. Iwe unogona kushandisa moong mabukira ayo anobatsira kudzikisa huwandu hweropa uye kubatsira kudzikisira ropa [4] . Unogona kudya saradhi ine dash yemonimu, iyo zvakare inobatsira mukupisa mafuta zvakanyanya zvine hutano [5] .
4. Spicy Chibage Chaat
Chibage chinotakurwa nema antioxidants uye faibha, izvo zvinobatsira mukudzora muviri uyezve kuchengetedza dumbu rako kuzara [6] . Red chilli powder ine capsaicin inochengeta huremu hwako, saka unogona kuidya usina kutya kuwana mamwe mapaundi [7] .
5. Sweet Potato Chaat
Mbatatisi yakakwira mune fiber uye zvemukati zvemukati uye zvakare yakaderera macalorie. Iwo ane hutano-dense uye akatakurwa nefibre iyo inochengeta dumbu rako rizere kwenguva yakareba, nokudaro uchidzivirira kudiwa kwekugara uchimedza pane chimwe chinhu. [8] .
6. Kurmura (Ruffed Rice)
Yakaderera macalorie, isina mafuta-uye isina-sodium, kurmura chimwe chinhu isu tese chatinoziva kwazvo (ndinoreva, chii chiri hudiki pasina imwe kurmura tadka handiti?). Chikafu chakareruka ichi chinogona kudyiwa chero nguva yezuva.
Unogona kuigocha muchidimbu chemafuta emuorivhi, munyu uye mhiripiri kuti usveture nguva yako yekudya. Iko kusanganiswa kwakakwana kwefibre, mapuroteni uye akaomarara makabhohaidhiretsi, mupunga wekuzvitutumadza sarudzo ine hutano yekugutsa zvishuwo [9] .
7. Tilgul (Sesame Mabhora)
Ichi chinwiwa chinwiwa cheIndia hachisi chekungonaka chete asi zvakare chine hutano hwakanyanya. Yakagadzirwa nesesame mbeu uye jaggery, aya esame mabhora akatakurirwa mavitamini, calcium uye iron [10] [gumi neimwe] . Tilguls ndiyo mhinduro kwayo yezvido zvako zvinotapira.
8. Nzungu Mbishi
Nzungu dzinobatsira kune moyo wako hutano [12] . Ivo vakapfuma mune antioxidants uye monounsaturated mafuta ayo anobatsira kugutsa nzara yako mune hutano nzira inogoneka [13] . Tora nzungu shoma chete pazuva uye kwete kudarika izvozvo.
9. Lassi (Yakamurwa Yoghurt)
Inonyanya kubatsira kune yako yekugaya system, kunwa lassi kunobatsira dumbu kubvisa acids izvo zvinokonzeresa kugaya uye kuora moyo. [14] . Mabhakitiriya eactobacillus aripo mukumwa anobatsira kuzodza ura, kuputsa chikafu uye kunotora zvinovaka muviri zvakakosha - nguva yese iyi uchideredza marwadzo ako enzara.
10. Makhana (Fox Nuts)
Yakaderera mu cholesterol, mafuta uye sodium, makhana chikafu chakaringana kugutsa yako mukati-pakati pekudya nzara kurwadziwa [gumi neshanu] . Vanhu vanotambura neBP, chirwere chemwoyo uye kufutisa vanogona kubatsirwa nechikafu chine hutano ichi [16] .
Kana iwe uine yakawanda nguva muruoko rwako, iwe unogona kugadzira chingwa upma uye yemuriwo upma.
11. Poha
Yakagadzirwa kubva mupunga wakapetwa, iyi dhishi isosi yakanaka yemakabohydrate ane hutano. Poha yakareruka padumbu uye inogona kugayiwa nyore, ichiita icho chakakwana chidiki pane zvaunoshuvira.
Pamashoko ekupedzisira…
Kubva pakurerutsira zvishuwo zvako kusvika pakuvandudza hutano hwako kamwechete, zvidyiwa zvine hutano zvine hutano. Inotevera nguva iwe paunonzwa kunge kununzvuna, usaende kunotsvaga pakiti yetumachips kana chimedu chekeke uye pachinzvimbo udye izvi. Happy Snacking!
