Nguva yechando Iri Pano: Chikafu cheIndia Kuti Ugare Uchidziya Uye Une Hutano Iyi Mwaka Unotonhora

Mazita Akanakisa Evana

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Indian yechando iri pano uye nekudaro kutonhora. Kubva munaZvita kusvika Kukadzi, nzvimbo zhinji dzenyika dzakaputirwa nemamiriro ekunze anotonhora, neDelhi, Tawang, Leh neGulmarg ndiyo inotonhora kwazvo munyika. Mwedzi inotonhorera zvakanyanya kubva munaZvita naJanuary kana tembiricha iri pakati pe10 -15 ° C.

Nyanzvi dzehutano dzinoti kunyangwe vachiunganidza mbatya dzechando uye kugadzirisa hita kumba, vanhu vazhinji vanokanganwa nzira yakakosha uye yakapusa yekupfuura munguva yechando - kudya chikafu chinogona kubatsira kuti ugare uchidziya uye uine hutano mukati memwedzi inotonhora.

Mwaka weChando Uye Maitiro Ekudya

Mwaka dzakachinja, asi wadii tsika dzako dzekudya? Nguva yechando inguva yaunopinda mune yakawanda tsika yekudya kuti uzvidzivirire uye ugare zvakanaka. Ichokwadi zvakare kuti muviri wedu unoda simba rakawanda munguva yechando kuti uzvidzivirire. Naizvozvo, macalorie anopiswa nekukurumidza uye kunyangwe metabolism metabolism yakakwira mukati memwedzi yechando (bhonasi: izvi zvinobatsira mukumhanyisa kurasikirwa kwemafuta emudumbu).

Munguva yechando, unofanirwa kudya chikafu chinowedzera hutachiona, sezvo mikana yekubata hutachiona nezvirwere zvine chekuita nechando zvakakwirira. [1] . Asi, kana iwe ukachengeta izvo zvaunodya, unogona kuzvidzivirira kubva pakuva anotapukirwa nehutachiona hunotakurwa nemhepo hwakatonhora uye dzihwa, nekuwedzera zvekudya kuchikafu chako chechando icho chinogona kubatsira kuvandudza hutachiona hwako uye kukuchengetedza uine hutano [3] .

Verenga pamusoro pechinyorwa kuti uwane zvinonaka uye zvinonaka zveIndia (uye zvimwe) zvekudya zvechando zvinogona kukubatsira kuti ugare uchidziya uye usarwara.

1. Mudiwa

Chimwe chezvikafu zvakanakisa zveIndia nguva yechando, huchi hwakafuma mune zvakawanda zvinovaka muviri uye neshuga yechisikigo iyo inokupa iwe kukurumidza simba rekuwedzera. Mudiwa inogona kusimudzira immune yedu uye kuiita yakasimba, uye kudzivirira kutanga kwehutachiona, uko kunogona kusangana neayo inorwisa mabhakitiriya [4] . Uchi hunobatsirawo nehuro inorwadza, inyaya yakajairika vanhu vazhinji vanosangana nayo munguva yechando.

2. Ghee

Desi ghee inonyanyo kudyiwa muIndia uye nepasirese pasire nekuda kweinoshamisa hutano hunobatsira. Ghee akapfuma mumavhitamini ane mafuta, akakosha mafuta acids, uye vhitamini A. Ghee inogona kubatsira kuenzanisa muviri wako kupisa uye tembiricha nekuda kwekuvapo kweakakosha mafuta acids mairi [5] .

3. Jaggery

Jaggery ndechimwe chikafu chinonyaradza chine macalorie uye chinowanzo shandiswa muzvikamu zveIndia munguva yechando kukurudzira kupisa kwemuviri [6] . Jaggery inogona kuwedzerwa mumidziyo inotapira uye kune zvinwiwa zvine caffeine, kuchengetedza muviri uchidziya.

4. Sinamoni

Kuwedzera sinamoni kune yako ndiro munguva yechando kunogona kubatsira kuwedzera metabolism yako uye nekudaro kunounza kupisa mumamiriro ekunze anotonhora [7] . Chinamoni poda yakasanganiswa nemvura yemaruva inoshanda pakurapa rakaoma ganda rechando uye kunwa sinamoni-yakapinza mvura inogona kubatsira kubata chikosoro uye kutonhora futi.

5. Safuroni

Kunhuwirira uye kunhuwirira kwesafironi chinhu chinoshungurudza uye kunwa iyi goridhe tsvuku (zvinonhuwira zvakanyanya pasi rese) zvinobatsira kudziisa muviri wako. Bikai 4-5 safironi marara mumukombe wemukaka uye munwe zvinodziya kuti ubvise iyo yechando blues.

6. Masitadhi

Masitadhi chimwe chinonhuwira chinotyisa chinozivikanwa kuchengetedza muviri wako uchidziya munguva yechando. Ose machena uye epepuru masayadhi ane akakura pungent macompound anonzi allyl isothiocyanate, ayo anogona kukwidza muviri wako tembiricha nenzira ine hutano [8] .

7. Mbeu yeSesame

Sesame mhodzi dzinoshandiswa muIndia inotapira madhishi senge chikki, ayo anozivikanwa mukurumbira mukati memwedzi inotonhora yechando. Mbeu idzi dzinozivikanwa kupisa muviri wako uye kuita kuti unzwe kudziya munguva yechando [9] .

8. Mapfunde (Bajra)

Iyo inozivikanwawo separera mapira, bajra inozivikanwa muRajasthan. Bajra chikafu chakazvininipisa chine chikafu cheIndia icho chave kuchidyiwa muIndia kubvira pre-enhoroondo nguva uye chiri chikuru kuwedzera kune kwako kudya panguva yechando mwaka [10] . Iwe unogona kugadzira rotis, khichdi, muriwo uye mapira mash.

9. Ginger

Ginger yanga ichishandiswa zvakanyanya se spice kana mushonga wevanhu kutenderera pasirese. Ginger ine pungent polyphenols inozivikanwa se gingerols senge 6-shogaol, 6-gingerol, uye zingerone iyo ine thermogenic mhedzisiro uye inozivikanwa kudziisa muviri [gumi neimwe] .

Zvimwe zvekudya zvinogona kubatsira kukuchidzira iwe munguva yechando:

10. Chili mhiripiri

Chili mhiripiri ine kemikari inounganidzwa inonzi capsaicin inogona kuendesa zvakananga thermogenesis, maitiro kuburikidza nawo maseru emuviri kushandura simba kuita kupisa. Capsaicin inokonzeresa chinogamuchirwa chinowanikwa mune sensory neurons, ichigadzira kupisa kwekunzwa, uye kuwedzera tembiricha yemuviri [12] .

Yambiro : Kunyanyisa kunwa chilli pepper kunogona kukonzera kushushikana kwematumbo mune vamwe vanhu. Zviratidzo zvacho zvinogona kusanganisira kurwadziwa nemudumbu, kunzwa kupisa mukati megumbo rako, maronda, uye manyoka anorwadza.

11. Mhiripiri nhema

Pepper nhema ine piperine, mukomboni unopa mhiripiri nhema nhema yayo inonhuwa, iyo inogona kubatsira kuchengetedza muviri wako kudziya munguva yechando. Unogona kuwana mabhenefiti epepuru nhema nekuiwedzera kumasobho anopisa uye masupu.

12. Hanyanisi

Hanyanisi dzave dzichishandiswa muchinyakare mushonga wechiChinese kuchengetedza muviri kudziya uye kugadzirisa kutonhora kwemamiriro ekunze. Kuwedzera (mbishi) hanyanisi muchikafu chako (masaladi) kunogona kubatsira kukwidza tembiricha yemuviri wako uye kukuchengetedza uchidziya munguva yechando.

13. Garlic

Miriwo inowanzoshandiswa muIndia yekubika uye chikafu chepasi rose, gariki ine huwandu hwakawanda hwecalcium, potasium, pamwe nemamwe makemikari esurfuri akanaka mukudzivirira kutanga kwehutachiona uye nekuwedzera hutano kupisa kwemuviri wako [13] .

14. Midzi Midzi

Midzi miriwo yakadai setiipi, karoti, radish, uye maparsnips anonyanya kudyiwa munguva yechando. Nekuti iwo ane mukomboni inonzi allyl isothiocyanate iyo inobatsira kuchengetedza muviri wako kudziya. Mbatatisi zvakare kuwedzera kune hutano kune chikafu chako munguva yechando [14] .

15. Zviyo Zvese

Mbeu dzese chinhu chakakosha sosi yemakabhohaidhireti akaomarara, anotora nguva kugaya mumuviri. Munguva yekuita uku, muviri unoshandisa imwe simba kugaya chikafu, uye izvi, zvakare, zvinoita kuti muviri wako udziye [gumi neshanu] . Wedzera zviyo zvizere senge mupunga une shavi, oatmeal, gorosi rakatsemuka nezvimwewo pakudya kwako.

16. Mombe

Nzombe ndiyo sosi huru yemafuta anonzi monounsaturated, conjugated linoleic acid (CLA) nezvimwe zvinovaka muviri zvakaita seprotein, iron, zinc, vhitamini B6, vhitamini B12, vhitamini D, phosphorus, magnesium, uye potasium. Paunodya nyama yemombe, muviri unoshandisa imwe simba kupaza chikafu uye izvi zvinobva zvagadzira kupisa kwemuviri [16] .

Zvimwe zvekudya zvaunogona kuyedza mumwaka wechando zvinotevera:

• Green tii
• Mbeu dzeFennel
• Turmeric (mukaka wegoridhe, wedzera kuma curries)
• Nutswe semashezi nemaamondi
• Brussels inomera
• Zai
• Soupu
• Zvokudya zvegungwa salmon uye tuna
• Tsvuku tsvuku mhiripiri

Heino rondedzero yemidziyo iwe yaunogona kuyedza mwaka uno wechando, iyo ine hutano hwakaenzana uye inonaka:

• Gajar ka halwa (karoti dhizeti)
• Sarson ka saag (masardard mashizha curry)
• Sakarkand rabdi (sweet potato dessert)
• Gond ke ladoo (acacia gum, furawa yegorosi, maarumondi uye cashew)
• Beetroot-coconut / karoti inomhanyisa fry (South Indian dhishi beetroot thoran uye karoti poriyal)
• Lapsi (yakagadzirwa ne ghee, michero yakaoma, gorosi rakaputsika, uye mazambiringa)
• Chikki (yekuIndia chikafu chebhawa chakagadzirwa nenzungu uye jaggery)
• Raab (chinwiwa chakagadzirwa nehupfu hwemapfunde)
• Thukpa

Pamashoko ekupedzisira…

Kudya kwakabikwa ndeimwe yesarudzo dzakanakisa dzechando. Iva nesobho yakawanda, stews, uye muto wakagadzirwa nezvikafu zvechando. Zvakanakisa kudzivirira pre-yakabikwa kana yakapakurwa chikafu uye sarudza ichangobikwa mwaka wemiriwo nemichero yekudya kwako kwechando.

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