Kudya kweIndia Kwekudzikira Kurema: Chikafu Kudya, Zvikafu zvekudzivirira Uye Zvimwe

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Iko kune kwakajairika kusanzwisisika nezve chikafu cheIndia icho chiri zvakapfuma muzvinonhuwira nemafuta. Nekudaro, zvinonhuhwira zvine simba, matsva matsva uye musanganiswa usingaperi wemavhengi isuo rehupenyu hwakanaka - kana uchishandiswa nenzira kwayo. Kunyangwe chikafu chisiri chemuriwo chiri kudyiwa zvakanyanya munyika, vanhu vazhinji vanotevera chinonyanya kudyiwa-chirimwa chikafu [1] .

Chikafu cheIndia mugodhi wegoridhe wezvikafu zvine fiber-zvine hupfumi, zvine gumi nezvakawanda zvebatsiro muhutano zvinosanganisira kusimudzira kurasikirwa uremu, kudzikisira zvishuwo zvisingadiwe, kudzikisa huwandu hweshuga yeropa, kurwisa kuzvimbirwa, nekuderedza njodzi yekurohwa uye kupatirwa [piri] [3] .

Kudya kwechinyakare kweIndia kunosanganisira kudya kwakanyanya kwezvirimwa semuriwo, nyemba nemichero, pamwe nekudyiwa kwenyama [4] . Kuteedzera kwakaringana-kwakaringana chikafu cheIndia - chive chakazara miriwo kana musanganiswa wezvisiri-zvemirivo uye zvemuriwo chikafu zvave zvichiratidzwa kukurudzira kuonda.

Kana ukadyiwa nenzira kwayo, izvo zvinoshandiswa muIndia chikafu zvinogona kukubatsira kudzikisa huremu nenzira ine hutano. Saka, ngatitarisei. Tichave tichitarisa pane yekudyara-based Indian chikafu, icho chinowanzo teedzerwa munyika.

Kudya kweIndia Kwekudzikira Kurema

Kudya kweIndia kune akawanda asina kutsanangurwa uye fiber-akapfuma makabhohaidhiretsi. Zvakare, bumbiro remuviri wedu uye mamiriro ekunze anotonhora anoda kuti tiwedzere kudya-simba. Nekudaro, chikafu chese cheIndia chekudzora uremu hachifanirwe kuuya sechishamiso [5] .

Kudya-kwakavakirwa kudya ave achibatanidzwa nezvakawanda zvehutano, kusanganisira njodzi yakaderera yechirwere chemwoyo, chirwere cheshuga uye mamwe mamiriro ehutano [6] . Zvidzidzo zvinobatanidza kudya kweIndia kune njodzi yakadzikira yechirwere cheAlzheimer, iyo inofungidzirwa nekuda kwekudyiwa kwenyama uye kusimbiswa pamiriwo nemichero [7] .

Kudya kweIndia kwakapfuma muzvikafu zvinovaka muviri senge zviyo, nyemba, mafuta ane hutano, miriwo, mukaka nemichero. Nekudaro, hazvireve kuti kudya nyama, huku, hove nemazai zvinokurudzirwa. Indian cuisine, sekuziva kwedu tese, inosimbisa pakushandiswa kwezvinonhuwira zvine hutano senge turmeric, fenugreek, coriander, ginger nekumini [8] [9] .

Zvekudya Kuisanganisira MuIndia Kudya Kwehuremu Hwekurema

Mbeu dzese : Brown mupunga, basmati mupunga, mapira, quinoa, bhari, chibage, chingwa chese-zviyo, uye mhunga zvakanaka sarudzo yerwendo rwekudzikira [10] [gumi neimwe] [12] .

Muriwo : Dzimwe sarudzo dzakanakisa dzevggies iwe dzaunogona kusanganisira mukurema kwako kwekudyiwa chikafu madomasi, sipinashi, biringanya, madzimai munwe, hanyanisi, cauliflower, howa, uye kabichi [13] .

Zvibereko : Sanganisira mango, papaya, pomegranate, gwavha, vise, mapeya, plums uye mabhanana [14] .

Muriwo : Mung bhinzi, nyemba dzemaziso matema, bhinzi yeitsvo, nyemba, nyemba uye nhokwe zvinobatsira zvakanyanya pakurema kwako kwekudya [gumi neshanu] .

Nuts uye mbeu : Cashews, maarumondi, nzungu, mapistachios, mhodzi dzemanhanga, mbeu yesame uye mbeu yefilakisi ndedzimwe sarudzo dzakanaka uye dzine hutano [16] .

Miriwo nezvinonhuwira : Wedzera gariki, ginger, cardamom, kumini, coriander, garam masala, paprika, turmeric, nhema mhiripiri, fenugreek, basil etc.

Kune mapuroteni, unogona kusanganisira tofu, bhinzi, mukaka, nzungu uye mbeu muchikafu chako [17] . Zvakare, sarudza mafuta ane hutano senge mukaka wekokonati, mafuta emasitadhi, maorivhi, mafuta enzungu, mafuta esesame, ghee nezvimwe.

Chikafu Kudzivirira MuIndia Kudya Kwehuremu Hwekurema

Izvo zvinofanirwa kuti iwe ubhidhe adieu kune zvekudya uye zvinwiwa izvo zvakanyanya kugadzirwa, zvakatakurwa neshuga kana yakakwira macalorie, sezvo vari vamwe vevavengi vakuru mune yako uremu rwendo [18] . Nzira iri nyore yekudzora pane yakawandisa macalorie uye shuga ndeyekudzivirira shuga-zvinotapira zvinwiwa uye majusi [19] .

Dzivisa chikafu chinotevera kuitira kuti ugone kuramba uchitevera rwendo rwako rwekurema [makumi maviri] .

• Zvinwiwa zvinotapira senge inotapira tii, inotapira lassi, zvinwiwa zvemitambo.
• Yakanyanya-shuga chikafu senge makuki, mupunga pudding, mafekeji, makeke nezvimwe.
• Zvinotapira senge jaggery, huchi uye mukaka wakanyoroveswa.
• Zvikafu zvine mafuta akawanda kunge mafrench mafrizi, machipisi, chikafu chakakangwa, bhujia [makumi maviri nerimwe] .
• Trans mafuta akadai semargarine, vanaspati, chikafu chinokurumidza [22] .

Nekudaro, haisi mhosva kunakirwa nekurapwa pano neapo - asi ita shuwa kuti iwe unogumira chikafu uye zvinwiwa zvakanyorwa mune zvekudya kudzivirira chikamu pano.

Indian Kudya Kwekudzikira Kurema - Muenzaniso Menyu

Isu takapa runyorwa rwechikafu chaunogona kuisa mune yako yekurema kurasikirwa chikafu - rondedzero yakakamurwa zvinoenderana nekudya kwekuseni, masikati uye kudya kwemanheru. Ndokumbira utarise kuti uyu ndiwo muyenzaniso menyu uye ndokumbira ubvunze wezvehutano usati waisa chero mune chako chikafu, kuti udzivise (kana) chero matambudziko.

Kudya kwemangwanani sarudzo : Sambar ine brown dhizi mupunga idli, yoghurt nemichero yakachekwa, dalia yemiriwo uye girazi remukaka, multigrain parathas nemiriwo yakasanganiswa, porridge ine michero yakachekwa.

Kwekudya kwemasikati : Vegetable soup ine yakazara-zviyo roti, hombe saradhi ine rajma curry uye quinoa, yakazara-zviyo roti nemuriwo subji, sambar uye brown mupunga, chickpea curry ine brown brown mupunga.

Kudya kwemanheru sarudzo : Tofu curry nemiriwo yakavhenganiswa uye itsva sipinachi saladhi, chana masala nesmati mupunga uye girini saradhi, palak paneer ine brown mupunga nemiriwo.

Iwe unogona kunwa mvura inodziya kana isina unsweed tii ne uye pakati pekudya.

Matipi Ekutevera KwechiIndia Chikafu Kuti Uremerwe Kurema

• Shandisa macarhydrate akakwana [2. 3]
• Wedzera yako protein kudya [24]
• Fiber kukuchengetedza iwe kwenguva refu [25]
• Sarudza mafuta ane hutano [26]
• Idya michero mitsva nemiriwo [27]
• Shandisa mishonga uye zvinonhuwira mukubika kwako [28]
• Chengetedza mvura yako yekudya [29]
• Ronga kudya kwako [30]

Pane Yekupedzisira Chiziviso ...

Usati watanga chikafu, kunyanya icho chinovavarira kuonda, ita shuwa kuti unobvunza nyanzvi yezvokudya uye kugadzirira chikafu chinokodzera maitiro ako ezuva nezuva. Ramba uchifunga kuti kungodya izvozvi chikafu chichava mhinduro yemashiripiti kumatambudziko ako ehuremu. Kudya kwacho kunoshanda zvakanyanya semubatsiri kune hupenyu hune hutano uye kurovedza muviri uye kwete sekutsiva.

Horoscope Yako Yemangwana

Kuziva

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