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Zaumoyo Zakudya zolimbitsa thupi Zakudya Zolimbitsa thupi oi-Amritha K Wolemba Amritha K. pa Meyi 18, 2020 Pali malingaliro olakwika wamba onena za chakudya chaku India kuti chimangokhala ndi zonunkhira komanso mafuta. Komabe, zonunkhira zowoneka bwino, zitsamba zatsopano komanso kuphatikiza kosatha ndi njira yopita ku moyo wathanzi - zikagwiritsidwa ntchito moyenera. Ngakhale chakudya chosakhala cha ndiwo zamasamba chimadyedwa kwambiri mdziko muno, anthu ambiri amatsata zakudya zopangidwa kuchokera kuzomera [1] .
Zakudya zaku India ndi mgodi wagolide wazakudya zopatsa mphamvu, zomwe zimakhala ndi zabwino zambiri zathanzi zomwe zimaphatikizapo kupititsa patsogolo kuchepa thupi, kuchepetsa zikhumbo zosafunikira, kutsitsa shuga, kumenya kudzimbidwa, komanso kuchepetsa chiopsezo cha sitiroko ndi kudzimbidwa [ziwiri] [3] .
Zakudya zachikhalidwe zaku India zimaphatikizapo kudya zakudya zamasamba monga masamba, mphodza ndi zipatso, komanso kudya nyama pang'ono [4] . Kutsata zakudya zabwino zaku India - zikhale zamasamba kapena zosakaniza zopanda zakudya zamasamba zatsimikiziridwa kuti zimalimbikitsa kutaya thupi.
Mukamadya moyenera, zosakaniza mu zakudya zaku India zitha kukuthandizani kuti muchepetse kunenepa moyenera. Chifukwa chake, tiyeni tiwone. Tikhala tikuyang'ana kwambiri pazakudya zaku India zomwe zimadyera, zomwe zimatsatiridwa mdziko muno.
Zakudya Zaku India Zochepetsa Kuonda
Zakudya zaku India ndizomwe zimakhala zopanda mafuta komanso zopatsa mphamvu. Kuphatikiza apo, malamulo amthupi lathu komanso nyengo yotentha zimafunikira zakudya zowonjezera mphamvu. Chifukwa chake, zakudya zonse zaku India zochepetsa thupi siziyenera kudabwitsa [5] .
Zakudya zopangidwa ndi mbewu adalumikizidwa ndi maubwino ambiri azaumoyo, kuphatikiza chiwopsezo chochepa cha matenda amtima, matenda ashuga komanso matenda ena [6] . Kafukufuku amalumikiza zomwe Amwenye amadya ndikuchepetsa kuchepa kwa matenda a Alzheimer's, omwe amaganiziridwa chifukwa chodya nyama pang'ono komanso kutsindika masamba ndi zipatso [7] .
Zakudya zaku India zili ndi zakudya zopatsa thanzi monga mbewu, mphodza, mafuta athanzi, masamba, mkaka ndi zipatso. Komabe, sizitanthauza kuti kudya nyama, nkhuku, nsomba ndi mazira sikulemekezedwa. Zakudya zaku India, monga tonse tikudziwa, zimatsindika kugwiritsa ntchito zonunkhira zathanzi monga turmeric, fenugreek, coriander, ginger ndi chitowe [8] [9] .
Zakudya Zomwe Mungaphatikizepo Zakudya Zaku India Pochepetsa Kuonda
Mbewu zonse : Mpunga wofiirira, mpunga wa basmati, mapira, quinoa, balere, chimanga, buledi wambewu zonse, ndi manyuchi ndi njira zabwino zopezera ulendo wochepetsa [10] [khumi ndi chimodzi] [12] .
Masamba : Zosankha zabwino kwambiri zamasamba zomwe mungaphatikizepo pakudya kwanu ndi tomato, sipinachi, biringanya, chala cha azimayi, anyezi, kolifulawa, bowa, ndi kabichi [13] .
Zipatso : Phatikizani mango, papaya, makangaza, gwava, vwende, mapeyala, maula ndi nthochi [14] .
Masamba : Nyemba za mung, nandolo wamaso akuda, nyemba za impso, mphodza, nyemba ndi nandolo ndizothandiza kwambiri pakudya kwanu [khumi ndi zisanu] .
Mtedza ndi mbewu : Masheya, maamondi, mtedza, mapistachi, mbewu zamatungu, nthangala za zitsamba ndi mbewu za fulakesi ndi njira zabwino komanso zathanzi [16] .
Zitsamba ndi zonunkhira : Onjezani adyo, ginger, cardamom, chitowe, coriander, garam masala, paprika, turmeric, tsabola wakuda, fenugreek, basil etc.
Pa mapuloteni, mutha kuphatikiza tofu, nyemba, mkaka, mtedza ndi njere muzakudya zanu [17] . Komanso, sankhani mafuta athanzi monga mkaka wa kokonati, mafuta a mpiru, maolivi, mafuta a chiponde, mafuta a sesame, ghee etc.
Zakudya Zomwe Mungapewe Pazakudya Zaku India Pochepetsa Kuonda
Ndikofunikira kuti muzipempha zakudya ndi zakumwa zomwe zimakonzedwa kwambiri, zodzaza ndi shuga kapena ma calories ambiri, chifukwa ndi amodzi mwamadani akulu paulendo wanu wochepetsa thupi [18] . Njira yosavuta yochepetsera mafuta owonjezera ndi shuga ndikupewa zakumwa zotsekemera ndi timadziti [19] .
Pewani zakudya zotsatirazi kuti muzitha kutsatira njira yochepetsera thupi [makumi awiri] .
- Zakumwa zotsekemera monga tiyi wotsekemera, lassi lokoma, zakumwa zamasewera.
- Zakudya zopatsa shuga kwambiri monga ma cookie, pudding mpunga, mitanda, makeke etc.
- Zokometsera monga jaggery, uchi ndi mkaka wokhazikika.
- Zakudya zamafuta kwambiri monga batala la ku France, tchipisi, zakudya zokazinga, bhujia [makumi awiri ndi mphambu imodzi] .
- Mafuta a Trans monga margarine, vanaspati, zakudya zachangu [22] .
Komabe, si mlandu kusangalala ndi chakudya chapafupipafupi - koma onetsetsani kuti mumachepetsa zakudya ndi zakumwa zomwe zidatchulidwa muzakudya kuti mupewe gawo pano.
Zakudya Zaku India Zochepetsa Kuonda - Menyu Yoyeserera
Takupatsani mndandanda wazakudya zomwe mungaphatikizepo pazakudya zanu zolemetsa - mndandandawo wagawika malinga ndi chakudya cham'mawa, chamasana ndi chamadzulo. Chonde dziwani kuti awa ndi zitsanzo ndipo chonde funsani wazakudya musanaphatikizepo chilichonse pazakudya zanu, kuti mupewe zovuta zina.
Zosankha zam'mawa : Sambar wokhala ndi idli wofiirira, yoghurt wokhala ndi zipatso zosenda, dalia wamasamba ndi kapu yamkaka, ma parigas a multigrain ndi masamba osakaniza, phala lokhala ndi zipatso zosenda.
Chakudya chamadzulo Msuzi wa masamba wokhala ndi roti yambewu yonse, saladi wamkulu wokhala ndi rajma curry ndi quinoa, roti yambewu yonse ndi masamba a subji, sambar ndi mpunga wofiirira, chickpea curry ndi mpunga wofiirira.
Zosankha zamadzulo : Tofu wophika ndi masamba osakaniza ndi saladi watsopano wa sipinachi, chana masala ndi mpunga wa basmati ndi saladi wobiriwira, palak paneer ndi mpunga wabulauni ndi masamba.
Mutha kumwa madzi ofunda kapena tiyi wopanda tiyi ndi nthawi yapakati pa chakudya.
Malangizo Otsatira Kudya Kwa Amwenye Kochepetsa Kuonda
- Idyani chakudya chokwanira [2. 3]
- Onjezani yanu mapuloteni kudya [24]
- CHIKWANGWANI kuti mukhale okhuta kwanthawi yayitali [25]
- Sankhani mafuta athanzi [26]
- Idyani zipatso ndi ndiwo zamasamba [27]
- Gwiritsani ntchito zitsamba ndi zonunkhira pophika [28]
- Onetsetsani momwe mumamwa madzi [29]
- Konzani chakudya chanu [30]
Pamapeto pake ...
Musanadye zakudya, makamaka zomwe zimafuna kuti muchepetse kunenepa, onetsetsani kuti mwafunsana ndi wazakudya ndikukonzekera chakudya choyenera tsiku lililonse. Kumbukirani kuti kungodya zakudya izi ndi njira yamatsenga yamavuto anu. Zakudyazi zimagwira bwino ntchito monga chothandizira kukhala ndi moyo wathanzi komanso kuchita masewera olimbitsa thupi osati m'malo mwake.
