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Indian yozizira ilipo komanso kuzizira. Kuyambira Disembala mpaka February, madera ambiri mdziko muno ali oundana ndi nyengo yozizira, pomwe Delhi, Tawang, Leh ndi Gulmarg ndizozizira kwambiri mdzikolo. Miyezi yozizira kwambiri imachokera mu Disembala ndi Januware pomwe kutentha kumakhala pafupifupi 10 -15 ° C.
Akatswiri azaumoyo akuti ngakhale atasonkhanitsa zovala m'nyengo yachisanu ndikukonza chotenthetsera kunyumba, nthawi zambiri anthu amaiwala njira yofunikira komanso yosavuta yopitilira nyengo yachisanu - kudya zakudya zomwe zingakuthandizeni kuti mukhale otentha komanso athanzi m'miyezi yozizira.
Nyengo Yachisanu Ndi Zakudya
Nyengo zasintha, koma bwanji osadya? Zima ndi nthawi yomwe mumadya kwambiri kuti mukhale otentha komanso otonthoza. Ndizowona kuti thupi lathu limafunikira mphamvu zambiri nthawi yachisanu kuti lizitha kutentha. Chifukwa chake, ma calories amatenthedwa mwachangu ndipo ngakhale kagayidwe kake kagayidwe kamakhala kotentha m'miyezi yachisanu (bonasi: izi zimathandizira kufulumizitsa kutaya mafuta m'mimba).
M'nyengo yozizira, muyenera kudya zakudya zomwe zimawonjezera chitetezo chanu, popeza mwayi wopeza matenda ndi matenda okhudzana ndi kuzizira ndi ochuluka [1] . Koma, ngati mumasamalira zomwe mumadya, mutha kudziletsa kuti musakhale pachiwopsezo cha matenda opatsirana monga chimfine ndi chimfine, powonjezera zakudya pazakudya zanu zachisanu zomwe zingakuthandizeni kuti mukhale ndi chitetezo chamthupi komanso kuti mukhale ndi thanzi labwino [3] .
Werengani pa nkhaniyi kuti mupeze zakudya zaku India (komanso zina) zathanzi zomwe zingakuthandizeni kuti mukhale ofunda komanso opanda matenda.
1. Wokondedwa
Chimodzi mwa zakudya zabwino kwambiri m'nyengo yozizira yaku India, uchi umakhala ndi michere yambiri komanso shuga wachilengedwe yemwe amakupatsani mphamvu zowonjezera. Wokondedwa itha kulimbitsa chitetezo chathu chamthupi ndikulimbitsa, ndikupewa kuyambika kwa matenda, omwe amatha kuphatikizidwa ndi ma antibacterial properties [4] . Uchi umathandizanso pakhungu, vuto lofala lomwe anthu ambiri amakumana nalo nthawi yachisanu.
2. Ghee
Desi ghee imagwiritsidwa ntchito kwambiri ku India komanso padziko lonse lapansi chifukwa chazabwino zake. Ghee ali ndi mavitamini osungunuka mafuta ambiri, mafuta ofunikira, ndi vitamini A. Ghee amatha kuthandizira kutentha thupi lanu ndi kutentha chifukwa chakupezeka kwa mafuta ofunikira mkati mwake [5] .
3. Jaggery
Jaggery ndi chakudya china chotonthoza chomwe chimakhala ndi ma calories ambiri ndipo chimakonda kudyedwa m'malo ena ku India nthawi yachisanu kuti thupi liziwotcha [6] . Jaggery amatha kuwonjezeredwa muzakudya zotsekemera komanso zakumwa za khofi, kuti thupi lizitentha.
4. Sinamoni
Kuonjezera sinamoni kuzakudya zanu nthawi yachisanu kumatha kukulitsa kagayidwe kanu ndikupangitsa kutentha nyengo yotentha [7] . Mafuta a sinamoni ophatikizidwa ndi madzi a duwa ndi othandiza kuthana ndi khungu louma lachisanu komanso kumwa madzi omwe amathira sinamoni amathanso kuthandizira kuthana ndi chifuwa komanso kuzizira.
5. safironi
Kununkhira ndi kununkhira kwa safironi ndi kovuta kupsinjika ndipo kumwa golide wofiira (zonunkhira mtengo kwambiri padziko lapansi) kumathandiza kutentha thupi lanu. Wiritsani mitundu ya 4-5 ya safironi mu chikho cha mkaka ndikumwa chakumwa kuti muchotse chisangalalo chachisanu.
6. mpiru
Mpiru ndi zonunkhira zina zomwe zimadziwika kuti zimatenthetsa thupi lanu nthawi yachisanu. Nthanga zonse zoyera ndi zofiirira zimakhala ndi chida chachikulu chotchedwa allyl isothiocyanate, chomwe chimatha kubweretsa kutentha kwa thupi lanu m'njira yabwinobwino [8] .
7. Mbewu za Sesame
Mbeu za Sesame zimagwiritsidwa ntchito pazakudya zotsekemera zaku India monga chikki, zomwe amakonda kuzisangalala m'miyezi yozizira yachisanu. Mbeu izi zimadziwika kuti zimatenthetsa thupi lanu ndikupangitsani kutentha nthawi yachisanu [9] .
8. Mapira (Bajra)
Wotchedwanso mapira a ngale, bajra ndiwodziwika ku Rajasthan. Bajra ndi chakudya chodzichepetsa chaku India chomwe chakhala chikudya ku India kuyambira nthawi zam'mbuyomu ndipo ndichabwino kwambiri pazakudya zanu nthawi yachisanu [10] . Mutha kupanga ma rotis, khichdi, masamba ndi mapira phala.
9. Ginger
Ginger wakhala akugwiritsidwa ntchito kwambiri ngati zonunkhira kapena mankhwala owerengeka padziko lonse lapansi. Ginger amakhala ndi ma polyphenols a pungent omwe amadziwika kuti ma gingerols ngati 6-shogaol, 6-gingerol, ndi zingerone omwe amakhala ndi zotsatira zamankhwala otentha ndipo amadziwika kuti amatenthetsa thupi [khumi ndi chimodzi] .
Zakudya zina zomwe zingakuthandizeni kutentha m'nyengo yozizira:
10. Tsabola wa Chili
Tsabola wa Chili amakhala ndi mankhwala omwe amatchedwa capsaicin omwe amatha kuyambitsa mwachindunji thermogenesis, njira yomwe maselo amthupi amasinthira mphamvu kukhala kutentha. Capsaicin imayambitsa cholandirira chomwe chimapezeka m'mitsempha yam'mimba, chimapangitsa kutentha, komanso kutentha kwa thupi [12] .
Chenjezo : Kumwa tsabola wambiri wa tsabola kumatha kubweretsa mavuto m'mimba mwa anthu ena. Zizindikiro zake zimaphatikizapo kupweteka m'mimba, kutentha m'matumbo mwanu, kukokana, ndi kutsegula m'mimba kopweteka.
11. Tsabola Wakuda
Tsabola wakuda amakhala ndi piperine, cholumikizira chomwe chimapatsa tsabola wakuda kukoma kwake, komwe kumathandizira kuti thupi lanu lizitentha nthawi yachisanu. Mutha kupeza phindu la tsabola wakuda powonjezerapo msuzi wotentha ndi mphodza.
12. Anyezi
Anyezi akhala akugwiritsidwa ntchito ngati mankhwala achikhalidwe achi China kuti azitenthetsa thupi ndikuthana ndi nyengo yozizira. Kuonjezera (yaiwisi) anyezi pachakudya chanu (masaladi) kumatha kukuthandizani kutentha thupi lanu ndikutenthetsani nthawi yachisanu yozizira.
13. Garlic
Chitsamba chomwe chimagwiritsidwa ntchito pophika ku India komanso zakudya zapadziko lonse lapansi, adyo ali ndi calcium, potaziyamu wambiri, komanso mankhwala ena a sulfuric omwe ali abwino popewa matenda oyambira ndikuwonjezera kutentha kwa thupi lanu [13] .
14. Masamba a Muzu
Zomera zamasamba monga turnips, kaloti, radish, ndi parsnips nthawi zambiri zimadyedwa nthawi yachisanu. Chifukwa zili ndi gulu lotchedwa allyl isothiocyanate lomwe limathandiza kuti thupi lanu lizitentha. Mbatata zimathandizanso kudya zakudya zanu m'nyengo yozizira [14] .
15. Mbewu Zonse
Njere zonse ndi gwero labwino kwambiri la chakudya chambiri, chomwe chimatenga nthawi kupukusa m'thupi. Munthawi imeneyi, thupi limagwiritsa ntchito mphamvu zowonjezera kugaya chakudyacho, ndipo izi, zimapangitsa kuti thupi lanu likhale lotentha [khumi ndi zisanu] . Onjezani mbewu zonse monga mpunga wabulauni, oatmeal, tirigu wosweka ndi zina pazakudya zanu.
16. Ng'ombe
Ng'ombe ndi gwero lalikulu la mafuta a monounsaturated, conjugated linoleic acid (CLA) ndi michere ina monga protein, iron, zinc, vitamini B6, vitamini B12, vitamini D, phosphorus, magnesium, ndi potaziyamu. Mukamadya ng'ombe, thupi limagwiritsa ntchito mphamvu zowonjezera kuphwanya chakudyacho ndipo chimadzetsa kutentha thupi [16] .
Zakudya zina zomwe mungayese m'nyengo yozizira ndi izi:
- Tiyi wobiriwira
- Fennel mbewu
- Kutentha (mkaka wagolide, onjezerani ma curries)
- Mtedza ngati ma cashews ndi maamondi
- Mphukira ya Brussels
- Dzira
- Msuzi
- Zakudya zam'nyanja monga nsomba ndi nsomba
- Tsabola wofiira wofiira
Nawu mndandanda wazakudya zomwe mungayesere nyengo yachisanu, zomwe zilinso ndi thanzi labwino komanso chokoma:
- Gajar ka halwa (mchere wa karoti)
- Sarson ka saag (masamba a mpiru curry)
- Sakarkand rabdi (mchere wa mbatata)
- Gond ke ladoo (chingamu chingamu, ufa wa tirigu, maamondi ndi cashew)
- Beetroot-coconut / karoti akuyambitsa mwachangu (South Indian mbale beetroot thoran ndi karoti poriyal)
- Lapsi (yopangidwa ndi ghee, zipatso zowuma, tirigu wosweka, ndi zoumba)
- Chikki (bala laku India lodyera ndi mtedza ndi jaggery)
- Raab (chakumwa chopangidwa ndi ufa wamapira)
- Thukpa
Pamapeto pake…
Zakudya zophika ndi imodzi mwanjira zabwino kwambiri m'nyengo yozizira. Mukhale ndi msuzi, mphodza, ndi msuzi wambiri wopangidwa ndi zakudya zachisanu. Ndibwino kupewa zakudya zophika kale kapena zophikidwa kale ndikusankha ndiwo zamasamba zophika mwatsopano komanso zipatso zomwe mungadye nthawi yachisanu.
