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Muli muofesi ndipo mukugwira ntchito yayitali - ndizachilengedwe dzanja lanu kutambasulira mbale yopumira yomwe mudasunga kuti mudye. Kusankha zokhwasula-khwasula bwino kumathetsa zilakolako zanu ndikupatsanso michere.
Chakudya chopatsa thanzi, chopanda shuga wowonjezera kapena mafuta ambiri chingathandize kuchepetsa njala yanu mukamakulitsa thanzi lanu. Chokoma komanso chopatsa thanzi - Ndikutanthauza, kodi munthu angafunsenso chiyani pankhani yakumwa zoziziritsa kukhosi.
Onani zina mwazakudya zabwino zaku India zomwe zingakupatseni chigumula cha zabwino. Osadandaula, chifukwa chakuti ali ndi 'thanzi' sizitanthauza kuti ali amwano komanso opanda pake. Idyani izi kuti muthane ndi njala yanu m'njira yabwinobwino.
1. Chana wokazinga
Chana wokazinga ndi imodzi mwazakudya zodziwika bwino zaku India. Mbale 1 ya chana wokazinga wouma imakhala ndi magalamu 12.5 a fiber, zomwe zimapangitsa kuti izikhala chakudya chokwanira [1] . Komanso ndizochepa mu glycemic index ndi ma calories. Mutha kudya chotupitsa ichi kamodzi kapena kawiri patsiku.
2. Chowotchera Pamodzi Ndi Mbewu Zanjerwa
Chakudya china chabwino chamadzulo ndichowotchera ndi mbewu za fulakesi (mutha kugwiritsanso ntchito mbewu za chia). Paneer ali ndi mapuloteni ambiri omwe amathandiza kuti minofu yanu ndi nthanga za fulakesi zikhale ndi omega-3 fatty acids ambiri [ziwiri] . Komanso mbewu za chia zimadzaza ndi michere yonse yoyenera [3] .
3. Mphukira saladi
Zipatso zimakhala ndi michere yambiri, mafuta ochepa kwambiri. Mutha kugwiritsa ntchito ziphuphu zomwe zimathandiza kuchepetsa kuthamanga kwa magazi ndikuthandizira kuwononga magazi [4] . Mutha kudya saladi ndi ndimu, yomwe imathandizanso kuwotcha mafuta kwambiri [5] .
4. Ndudu Yambewu Yambewu
Chimanga chimadzaza ndi ma antioxidants ndi CHIKWANGWANI, chomwe chimathandiza kupewetsa thupi komanso kusunga m'mimba mwanu [6] . Ufa wofiira wofiira umakhala ndi capsaicin yomwe imapangitsa kuti thupi lanu lizilemera, kotero mutha kudya osawopa kuti mungapeze mapaundi owonjezera [7] .
5. Mkate wa mbatata
Mbatata zokhala ndi michere yambiri komanso madzi amakhala ndi ma calories ochepa. Amakhala ndi michere yambiri ndipo amakhala ndi zotsekemera zomwe zimapangitsa kuti m'mimba mwanu mukhalebe kwanthawi yayitali, potero kupewa kufunika kofunafuna china chake [8] .
6.Kurmura (Mpunga Wodzitukumula)
Ochepera mafuta, wopanda mafuta komanso wopanda sodium, kurmura ndichinthu chomwe tonse timachidziwa bwino (Ndikutanthauza, ubwana ndi chiyani wopanda kurmura tadka sichoncho?). Zakudya zopepuka izi zimatha kudyedwa nthawi iliyonse masana.
Mutha kuwotcha mumafuta pang'ono amchere, mchere ndi tsabola kuti muthe kudya nthawi yanu yopumira. Kuphatikiza kwabwino kwa fiber, mapuloteni ndi chakudya chovuta, mpunga wodzitukumula ndichisankho chabwino chokwaniritsa zolakalaka [9] .
7. Tilgul (Mipira ya Sesame)
Zakudya zoziziritsa kukhosi wamba zaku India sizokoma chabe komanso zathanzi kwambiri. Wopangidwa ndi nthangala za sesame ndi jaggery, mipira ya sesame imadzaza ndi mavitamini, calcium ndi chitsulo [10] [khumi ndi chimodzi] . Tilguls ndiye yankho labwino pakulakalaka kwanu kokoma.
8. Mtedza waiwisi
Mtedza ndiwothandiza pa thanzi la mtima wanu [12] . Ali ndi mafuta ambiri ophera antioxidants komanso mafuta am'maso omwe amathandiza kuthetsa njala yanu m'njira yabwinobwino [13] . Idyani chiponde chochepa tsiku limodzi osapitilira apo.
9. Lassi (Yoghurt Yam'madzi)
Zopindulitsa kwambiri m'thupi lanu, kumwa lassi kumathandiza m'mimba kuchotsa zidulo zomwe zimayambitsa kudzimbidwa ndi kutentha pa chifuwa [14] . Mabakiteriya a lactobacillus omwe amapezeka mchakumwa amathandizira kufewetsa matumbo, kuwononga chakudyacho ndikuyamwa michere yofunikira - nthawi yonseyi kumachepetsa njala yanu.
10. Makhana (Mtedza wa Fox)
Cholesterol, mafuta ndi sodium wocheperako, makhana ndichakudya chokwanira chokwanira kuti muchepetse pakati panu pakumva njala [khumi ndi zisanu] . Anthu omwe ali ndi vuto la kuthamanga kwa magazi, matenda amtima komanso kunenepa kwambiri atha kupindula ndi chakudyachi [16] .
Ngati muli ndi nthawi yochuluka m'manja mwanu, mutha kupanga upma wa mkate ndi masamba.
11. Poha
Chakudyachi chimapangidwa ndi mpunga wosalala, ndiwo gwero labwino la chakudya chabwino. Poha ndi yopepuka pamimba ndipo imatha kupukusidwa mosavuta, ndikupangitsa kuti ikhale chakudya chokwanira pazokhumba zanu.
Pamapeto pake…
Kuchokera pakuchepetsa zolakalaka zanu kuti mukhale ndi thanzi limodzi nthawi imodzi, zokhwasula-khwasula zaphindu ndizopindulitsa. Nthawi ina mukadzamva ngati mukusaka, osapita kukapeza paketi ya tchipisi kapena chidutswa cha mkate ndipo m'malo mwake idyani. Zosangalatsa Zosakaniza!
