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Poha ndi chakudya cham'mawa cham'mawa ku India ndipo chimakondedwa m'mabanja aku India. Ndi zakudya zosiyanasiyana za kadzutsa monga oatmeal ndi zikondamoyo, poha watenga mpando wakumbuyo. Ubwino wathanzi woperekedwa ndi poha ndi wochuluka ndipo ukamadya, umakhala wosavuta pamimba pako - ndikupangitsa kuti ikhale chakudya chabwino cham'mawa.
M'madera osiyanasiyana ku India, pali zakudya zosiyanasiyana monga dadpe poha, avalakki, dahi chuda, kanda poha, ndi ena. Poha imadziwikanso kuti mpunga wosalala ndipo umapangidwa ndi mpunga womenyedwa - gwero labwino kwambiri la chakudya, chitsulo, ulusi, komanso wodzaza ndi ma antioxidants, mavitamini komanso opanda gluten [1] .
Munkhani yaposachedwa, tiwona zaubwino zomwe poha angakupatseni.
Zakudya Zabwino ku Poha
Mbale ya poha yophika imakhala ndi zopatsa mphamvu 250, ndipo ndikuwonjezera masamba, mbaleyo imakhala ndi mavitamini, michere komanso ma antioxidants ambiri. Ngati mukuyang'ana kuti muchepetse kunenepa, musawonjezere mtedza ndi mbatata mu poha chifukwa zimachulukitsa kuchuluka kwa ma calories [ziwiri] .
Kuti poha akhale wathanzi, kuphika mu mafuta. Muthanso kuwonjezera kokonati wonyezimira ndi anyezi kuti muthandize kudya koyamba tsiku lanu.
1. Zosavuta Kugaya
Chakudya chanu cham'mawa chiyenera kukhala chakudya chopatsa thanzi tsikulo chifukwa ndi chakudya choyamba chomwe mumadya musanayambe tsiku lanu. Tiyeni tiwone chifukwa chake poha akuti ndi chakudya chabwino kwambiri cham'mawa.
Poha ndi chakudya cham'mawa chochepa chomwe chimathandizira kugaya chakudya. Popeza poha ndiyosavuta kugayidwa, siyitsogolera kuphulika ndikuthandizani kuti mukhale omasuka kwanthawi yayitali [3] , Kudya chakudya cham'mawa choyenera, ngati mukufuna kuti muchepetse kunenepa.
2. Ali ndi Zakudya Zamadzimadzi Zathanzi
Poha ndi gwero labwino kwambiri la chakudya chamagulu omwe thupi limafunikira kuti likupatseni mphamvu. Lili ndi 76.9% ya mavitamini omwe amalimbikitsidwa komanso pafupifupi 23% yamafuta [4] . Chifukwa chake, kukhala ndi poha pachakudya cham'mawa kumakupatsani mphamvu yoyenera osasunga mafuta.
3. Amayendetsa Magazi A shuga
Poha ali ndi michere yambiri ndipo amathandizira kuchepetsa kumasulidwa kwa shuga m'magazi ndikupewa ma spikes mwadzidzidzi m'magazi a shuga [5] . Katundu wa poha amapangitsa kukhala chakudya choyenera kwa anthu omwe ali ndi matenda ashuga [6] .
4. Olemera Muzitsulo
Kugwiritsa ntchito poha pafupipafupi kumalumikizidwa ndi kupewa kuchepa kwa ayironi motero kumachepetsa kuchepa kwa magazi m'thupi [7] . Ana, komanso amayi apakati ndi oyamwa, atha kupindula ndi poha akamadya ngati chakudya cham'mawa.
Amayi apakati ali pachiwopsezo chachikulu chotaya magazi m'thupi ndipo nthawi zambiri amalangizidwa kuti adye poha [8] . Pofuna kuyamwa kwachitsulo m'thupi, Finyani madzi a mandimu.
5. Kutsika Mu Gluten
Anthu omwe amakonda zakudya za gluten monga tirigu ndi balere amatha kusankha poha chifukwa imakhala ndi mchere wambiri [9] . Popeza poha alibe gilateni, amathanso kulingaliridwa ndi anthu omwe amadya zakudya zopanda thanzi pamalangizo a dokotala.
6. Ochepa Kwambiri
Zakudya zathanzizi ndizochepa kwambiri. Poha ili ndi mafuta ozungulira 76.9% komanso pafupifupi 23% yamafuta, ndikupangitsa kuti ikhale njira yabwino kwa anthu omwe akuyembekeza kuchepa thupi munjira yathanzi [10] .
7. Chakudya Chabwino Cha Mapuloteni
Chimodzi mwamaubwino akulu a poha ndikuti ndi chakudya chabwino cha maantibiotiki. Ndi chifukwa chakuti mpunga wophwatalala umapangidwa ndi paddy wophika kenako ndikuumitsa padzuwa [khumi ndi chimodzi] .
Pambuyo pake mankhwala oumawo amamenyedwa mosalala kuti apange poha ndikutenthedwa, komwe kumathandiza kusunga zomera zazing'onozing'ono kuchokera ku chakudya ndi mapuloteni, zomwe zimapangitsa kuti m'matumbo anu mukhale ndi thanzi labwino [12] .
Chinsinsi cha Poha
Zosakaniza
- Makapu 2-3 Poha (mpunga wosalala)
- Supuni 1 ya mpiru
- 1-2 tsabola wobiriwira (wodulidwa pang'ono)
- Anyezi 1 (madontho ang'onoang'ono)
- An chiponde kapena chiponde
- Tur supuni yamchere yamchere
- 4-5 masamba a curry
- ½ chikho chatsopano (chodulidwa) chokongoletsa
- Ndimu yatsopano (kufinya kumapeto)
- Mchere kuti ulawe
Mayendedwe
- Lembani Poha kwa mphindi zisanu kenako tsukani mu colander.
- Thirani mafuta poto.
- Nyengo ndi nthanga za mpiru ndipo zikangotuluka, onjezerani anyezi odulidwa ndi tsabola wobiriwira.
- Mwachangu mpaka kutuluka.
- Onjezerani masamba a turmeric ndi curry ku mafuta otentha kamodzi anyezi atatha.
- Onjezani mtedza.
- Onjezani Poha ndi mchere ndikusakaniza bwino.
- Kuphika kwa mphindi 3-4 ndikusangalala!
Pamapeto pake…
Kupanga poha chakudya chathunthu, masamba osakanizidwa amatha kuwonjezeredwa. Muthanso kuwonjezera zikumera, zopangira soya komanso mazira owiritsa kuti apange chakudya chokwanira komanso chomanga thupi kwambiri. Poha atha kupanga chakudya chodabwitsa kuti mwana wanu apite nacho kusukulu. Kuti muwonjezere thanzi lanu, sankhani poha wopangidwa ndi mpunga wofiirira.
Mafunso Ofunsidwa Kawirikawiri
Q. Kodi Poha ndi yabwino yochepetsa thupi?
KU. Lili ndi mafuta ozungulira 75% ndi mafuta 25%. Kuphatikiza apo, ili ndi ulusi wambiri wazakudya womwe umapangitsa kukhala kosankha bwino kwa owonera kulemera chifukwa kumakupangitsani kukhala okhutira komanso kumachepetsa zowawa za msanga.
Q. Kodi poha Yofiira ndiyabwino kuposa poha yoyera?
KU. Poha wofiira amakhala wowoneka bwino pang'ono poyerekeza ndi poha woyera. Zimafunikira kuzolowera pang'ono, koma mukatero, mudzaziphatikiza pazakudya zanu zonse. Ndizokhudza kusankha kwabwino. Red poha itha kugwiritsidwa ntchito mofanana mofanana ndi poha woyera.
Q. Kodi titha kudya poha tsiku lililonse?
KU . Inde.
Q. Kodi poha ndi yabwino pochita masewera olimbitsa thupi?
KU. Inde. Chakudya choyambirira musanachite masewera olimbitsa thupi ndichophatikiza chakudya, michere ndi mapuloteni- omwe mungapeze m'mbale ya poha.
