Zakudya Zakudya Zakudya Zam'madzi 20 Zaku India Zochepetsa Kuonda

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Muyenera Kuwonera

Musaphonye

Kunyumba Zaumoyo Zakudya zabwino Nutrition oi-Wogwila Wolemba Neha Ghosh pa Disembala 14, 2017 Zakudya Zambiri Za CHIKWANGWANI | Malangizo azaumoyo | Zakudya Zambiri Za CHIKWANGWANI | Boldsky



Zakudya zam'madzi zaku India zopatsa mphamvu

Si ambiri omwe amadziwa zakufunika kwa ulusi wazakudya, ngakhale amakhala nkhani yayikulu mtawuniyi. CHIKWANGWANI ndi chakudya chopangidwa ndi chomera chomwe chimabwera m'njira ziwiri - chosungunuka komanso chosasungunuka. Ndi gawo lofunikira kwambiri pazakudya zanu zatsiku ndi tsiku.



Zakudya zaku India zimadziwika chifukwa cha zonunkhira, ma curry ndi ma chutneys, mgodi wa golide wazakudya zopatsa mphamvu. Zakudya zowonjezera izi zili ndi zabwino zambiri zathanzi zomwe zimaphatikizapo kupititsa patsogolo kuchepa thupi, kuchepetsa kulakalaka kosafunikira, kutsitsa shuga, kumenya kudzimbidwa, komanso kuchepetsa chiopsezo cha stroko ndi kudzimbidwa.

Mafinya osungunuka amalimbikitsidwa makamaka kwa anthu omwe ali ndi matenda ashuga ndipo zotsekemera zosasungunuka zimathandizira kuchepa thupi. Apa, tikulemba zakudya 20 zaku India zopezeka ndi fiber zochepetsera.

Mzere

1. Mapeyala

Peyala ndi chipatso chotchuka chomwe chili chokoma komanso chopatsa thanzi. Lili ndi mulingo wokwanira wa fiber, womwe ndi pafupifupi 9,9 magalamu.



Mzere

2. Peyala

Zolemba zimadzazidwa ndi mafuta athanzi pamodzi ndi magwero abwino a fiber. Lili ndi ulusi, zomwe zimapangitsa magalamu 10.5 pa chikho.

Mzere

3. Zipatso

Zipatso monga rasipiberi ndi mabulosi akutchire zimakhala ndi michere yambiri. Mabulosi akutchire amakhala ndi magalamu 7.6 a fiber ndipo rasipiberi amakhala ndi magalamu 8 a fiber.

Mzere

4. Nkhuyu

Nkhuyu zimakhalanso ndi fiber. Nkhuyu zimakhala ndi ulusi wosungunuka bwino wosasungunuka, womwe umapangitsa kuti ukhale ndi magalamu 14.6 a fiber.



Mzere

5. Oats

Oats ndi imodzi mwazinthu zabwino kwambiri zopangira ma fiber, zopangidwa ndi ulusi wosungunuka komanso wosasungunuka. Zitha kudyedwa m'njira zambiri ngati chimanga cham'mawa kapena pudding. Magalamu 100 a oats ali ndi pafupifupi 1.7 magalamu a fiber.

Mzere

6. Kokonati

Makokonati ndi otchuka ndipo amalimidwa kulikonse. Amatha kuwonjezera michere yachilengedwe yazakudya zanu, zomwe zimapangitsa magalamu 7.2 pakapu iliyonse.

Mzere

7. Nandolo

Nandolo zobiriwira zimadzaza ndi fiber komanso ma antioxidants amphamvu. Nandolo imakhala ndi magalamu 8.6 azakudya zonse.

Mzere

8. Mpunga Wa Brown

Mpunga wa Brown umakhala ndi ulusi wambiri kuposa mpunga woyera. Nthawi zambiri mpunga wa Brown umadyedwa ndi owonera zolemera. Mpunga wa Brown uli ndi magalamu 3.5 azakudya zamagetsi.

Mzere

9. Maluwa

Lentile nthawi zambiri amagwiritsidwa ntchito m'maphikidwe aku India. Amakhala ndi michere yambiri, yomwe imathandizira kuwonjezera mphamvu zanu ndikukulitsa kagayidwe kanu. Magalamu 100 a mphodza yophika amakhala ndi magalamu 8 a fiber.

Mzere

10. Sikwashi

Maswiti onga dzungu ndi sikwashi yam'madzi amakhala ndi fiber yambiri yosungunuka. Zitha kuphikidwa ngati msuzi kapena ma curry. Sikwashi imakhala ndi magalamu 9 azakudya zonse.

Mzere

11. Zipatso za Brussels

Zipatso za Brussel ndi chimodzi mwazakudya zabwino kwambiri zaku India zaku fiber. Amathandizira kuwononga dongosolo lanu ndi zida zawo zotsutsana ndi zotupa. Zipatso za Brussel zili ndi pafupifupi magalamu 7.6 a fiber.

Mzere

12. Chala cha Okra Kapena Lady

Pafupifupi m'maiko onse aku India, chala cha dona ndiye masamba omwe amakonda kwambiri. Chikho chimodzi chokha cha chala cha mayi, kapena therere, chimapereka pafupifupi gawo limodzi mwa magawo atatu a zakudya zoyenera. Lili ndi magalamu 8.2 azakudya zonse.

Mzere

13. Mbeu za fulakesi

Mbeu ya fulakesi imakhala ndi michere yambiri ndipo mutha kuwonjezera izi mu smoothies kapena mukaphika ma muffin ndi ma cookie. Magalamu 100 a mbewu za fulakesi amakhala ndi magalamu 27 a fiber.

Mzere

14. Turnip

Turnip ndi masamba ena omwe amagwiritsidwa ntchito pophika ku India. Ndimagulitsidwe abwino kwambiri, omwe amathanso kuphikidwa ndikudyanso waiwisi. Turnips imakhala ndi magalamu a 4.8 azakudya zonse.

Mzere

15. Nkhuku

Nkhuku zimakhala ndi zakudya zofunikira, zomwe zimadzaza ndi fiber. Amatha kusangalala ndi nkhomaliro, chotupitsa ndi chakudya chamadzulo. Nkhuku zimakhala ndi magalamu 8 azakudya zonse.

Mzere

16. Kaloti

Kaloti ndi ndiwo zamasamba zokoma zomwe zimakhala ndi michere yambiri. Masamba okomawa amakhalanso ndi fiber. 1 chikho cha kaloti chili ndi magalamu 3.6 a fiber.

Mzere

17. Broccoli

Kupatula vitamini C ndi calcium, broccoli imadzazidwanso ndi fiber. Kuti musunge fiber, ndibwino kuyitentha kapena kuyiyika. Magalamu 100 a broccoli amakhala ndi magalamu 2.6 a fiber.

Mzere

18. Mbatata

Mbatata imakhala ndi chakudya koma imakhalanso pafupifupi magalamu anayi a fiber.

Mzere

19. Amondi

Maamondi ali ndi michere yambiri ndipo maamondi osaphika amakhala ndi pafupifupi 4.5 magalamu azakudya. Kuti mugwiritse ntchito fiber, sankhani ma almond achilengedwe komanso yaiwisi.

Mzere

20. Mkate Wathunthu

Mkate wa wholegrain ndiwokoma komanso wopatsa thanzi. Kagawo kamodzi ka mkate wonse wambewu mumakhala magalamu 4-5 a fiber.

Horoscope Yanu Mawa