Ndondomeko Yabwino Ya Zakudya Zaku India Zochepetsera Kunenepa

Zamkati

• Zakudya Zabwino Zachikhalidwe Zaku India
• N 'chifukwa Chiyani Muyenera Kudya Zakudya Zodyera ku India?
• Kodi Ndi Magulu Ati Zakudya Zomwe Zimaphatikizira?
• Zakudya Zathanzi Kudya
• Zomwe Muyenera Kudya
• Zomwe Muyenera Kumwa
• Zakudya Zosayenera Zomwe Muyenera Kupewa
• Menyu Yoyenera yaku India Yoyeserera Sabata Limodzi
• Lolemba
• Lachiwiri
• Lachitatu
• Lachinayi
• Lachisanu
• Loweruka
• Lamlungu
• Zosankha Zabwino Kwambiri
• Njira Zanzeru Zochepetsera Kunenepa
• Lonjezerani Ntchito
• Yesetsani Kudya Mwaluso
• Pangani Zosankha Zanzeru
• Mndandanda Wochepetsa Kunenepa Wogula
• Mfundo Yofunika Kwambiri

Zakudya zaku India zimadziwika ndi zonunkhira zake, zitsamba zatsopano komanso mitundu yambiri yazokometsera.

Ngakhale zakudya ndi zokonda zimasiyanasiyana ku India, anthu ambiri amatsata makamaka zakudya zopangidwa ndi mbewu. Pafupifupi 80% ya anthu aku India amachita Chihindu, chipembedzo chomwe chimalimbikitsa kudya zamasamba kapena zamasamba.

Zakudya zachikhalidwe zaku India zimatsimikizira kudya zakudya zamasamba monga masamba, mphodza ndi zipatso, komanso kudya nyama pang'ono.

Komabe, kunenepa kwambiri kukukulira ku India. Ndikukula kwa zakudya zopangidwa kale, India yawona kuchuluka kwa kunenepa kwambiri komanso matenda okhudzana ndi kunenepa kwambiri monga matenda amtima ndi matenda ashuga (,).

Nkhaniyi ikufotokoza momwe mungatsatire zakudya zabwino zaku India zomwe zingalimbikitse kuchepetsa thupi. Zimaphatikizaponso malingaliro pazakudya zomwe mungadye ndikupewa komanso mndandanda wazosankha sabata limodzi.

Zakudya Zabwino Zachikhalidwe Zaku India

Zakudya zachikhalidwe zaku India zomwe zimadyetsedwa pazomera zimangoyang'ana pazatsopano, zosakaniza zonse - zakudya zabwino zolimbikitsira thanzi.

N 'chifukwa Chiyani Muyenera Kudya Zakudya Zodyera ku India?

Zakudya zopangidwa ndi mbewu zakhala zikugwirizana ndi maubwino ambiri azaumoyo, kuphatikiza chiwopsezo chochepa cha matenda amtima, matenda ashuga ndi khansa zina monga khansa ya m'mawere ndi m'matumbo (,,).

Kuphatikiza apo, zakudya zaku India, makamaka, zalumikizidwa ndi chiopsezo chochepa cha matenda a Alzheimer's. Ochita kafukufuku amakhulupirira kuti izi zimachitika chifukwa chodya nyama zochepa komanso kutsindika masamba ndi zipatso ().

Kutsata zakudya zabwino zaku India zomwe zingabzalidwe mwazomera sikungathandize kuchepetsa chiopsezo cha matenda osachiritsika, komanso kungalimbikitse kuchepa kwa thupi.

Kodi Ndi Magulu Ati Zakudya Zomwe Zimaphatikizira?

Zakudya zaku India zili ndi zakudya zopatsa thanzi monga mbewu, mphodza, mafuta athanzi, masamba, mkaka ndi zipatso.

Zakudya za anthu ambiri aku India zimakhudzidwa kwambiri ndi chipembedzo, makamaka Chihindu. Chipembedzo chachihindu chimaphunzitsa za nkhanza komanso kuti zamoyo zonse ziyenera kuyesedwa mofananamo.

Ndicho chifukwa chake zakudya za lacto-zamasamba zimalimbikitsidwa, ndipo kudya nyama, nkhuku, nsomba ndi mazira zimakhumudwitsidwa. Lacto-ndiwo amadya, komabe, amadya mkaka.

Chakudya chopatsa thanzi cha lacto-zamasamba chiyenera kuyang'ana njere, mphodza, mkaka, masamba, zipatso ndi mafuta athanzi ngati mafuta a coconut.

Mafuta onunkhira monga turmeric, fenugreek, coriander, ginger ndi chitowe ali patsogolo pa zakudya zachikhalidwe, kuwonjezera zonunkhira zabwino komanso zopatsa thanzi.

Turmeric, imodzi mwazonunkhira zotchuka kwambiri zomwe zimagwiritsidwa ntchito ku India, imakondweretsedwa chifukwa cha anti-inflammatory, antibacterial and anticancer properties ().

Gulu la turmeric lotchedwa curcumin lapezeka likulimbana ndi kutupa mthupi, kusintha magwiridwe antchito a ubongo ndikuchepetsa ziwopsezo zamatenda amtima (,,).

Zakudya zabwino zaku India zimayang'ana kwambiri malangizo a zamasamba ndi kutsindika mbewu, mphodza, masamba, zipatso, mafuta athanzi, mkaka ndi zonunkhira.

Zakudya Zathanzi Kudya

Pali zakudya ndi zakumwa zambiri zokoma zomwe mungasankhe mukamatsata zakudya zamasamba kuti muchepetse kunenepa.

Zomwe Muyenera Kudya

Yesani kuphatikiza zosakaniza izi mu dongosolo lanu la chakudya cha tsiku ndi tsiku:

• Zamasamba: Tomato, sipinachi, biringanya, masamba a mpiru, okra, anyezi, vwende wowawasa, kolifulawa, bowa, kabichi ndi zina zambiri
• Zipatso: Kuphatikiza mango, papaya, makangaza, gwava, malalanje, tamarind, lychee, maapulo, vwende, mapeyala, maula, nthochi
• Mtedza ndi mbewu: Masamba, maamondi, mtedza, pistachios, nthanga za dzungu, nthangala za zitsamba, mbewu za mavwende ndi zina zambiri
• Nyemba: Nyemba za mung, nandolo wamaso akuda, nyemba za impso, mphodza, nyemba ndi nandolo
• Mizu ndi tubers: Mbatata, kaloti, mbatata, turnips, zilazi
• Mbewu zonse: Mpunga wofiirira, mpunga wa basmati, mapira, buckwheat, quinoa, balere, chimanga, mkate wambewu zonse, amaranth, manyuchi
• Mkaka: Tchizi, yogurt, mkaka, kefir, ghee
• Zitsamba ndi zonunkhira: Garlic, ginger, cardamom, chitowe, coriander, garam masala, paprika, turmeric, tsabola wakuda, fenugreek, basil ndi zina zambiri
• Mafuta athanzi: Mkaka wa kokonati, mkaka wamafuta wathunthu, peyala, mafuta a kokonati, mafuta a mpiru, maolivi, mafuta a chiponde, mafuta a sesame, ghee
• Mapuloteni magwero: Tofu, nyemba, mkaka, mtedza ndi mbewu

Zakudya ndi zokhwasula-khwasula ziyenera kuganizira zakudya zatsopano, zokometsera zonse ndi zitsamba ndi zonunkhira.

Kuphatikiza apo, kuwonjezera masamba osakanikirana monga amadyera, biringanya kapena tomato pazakudya zanu kumakupatsani mphamvu yolimbitsa thupi yomwe ingakuthandizeni kukhala wokhutira kwakanthawi kotalikirapo mukatha kudya.

Zomwe Muyenera Kumwa

Njira yosavuta yochepetsera mafuta owonjezera ndi shuga ndikupewa zakumwa zotsekemera ndi timadziti. Zakumwa izi zimatha kukhala zonenepa kwambiri komanso shuga, zomwe zimatha kusokoneza thupi.

Zakumwa zabwino mungachite monga:

• Madzi
• Madzi owala
• Tiyi wopanda thukuta kuphatikiza ma Darjeeling, Assam ndi ma tiyi a Nilgiri

Zakudya zabwino zaku India ziyenera kuyang'ana pazinthu zatsopano monga ndiwo zamasamba, zipatso, ma tubers, nyemba, mbewu zonse, mafuta athanzi ndi zakumwa zosasakaniza.

Zakudya Zosayenera Zomwe Muyenera Kupewa

Kusankha zakudya ndi zakumwa zomwe zimakonzedwa kwambiri, zodzaza ndi shuga kapena mafuta owonjezera zitha kuwononga zomwe mukuchita kuti muchepetse kunenepa.

Sikuti zinthu monga maswiti, zakudya zokazinga ndi koloko sizabwino kuwonda - sizabwino pathanzi lathunthu.

Kudya chakudya chochuluka kwambiri komanso zinthu zodzaza ndi zotsekemera kumatha kuonjezera matenda.

Mwachitsanzo, kumwa zakumwa zotsekemera monga shuga, nkhonya za zipatso ndi timadziti tsiku lililonse zimalumikizidwa ndi chiwopsezo chowonjezeka cha matenda ashuga, kunenepa kwambiri komanso matenda amtima ().

Kuphatikiza apo, kudya zakudya zopanda thanzi kungakupangitseni kukhala kovuta kuti muchepetse mafuta ndikukhala ndi thanzi labwino.

Kuti mukhale ndi thanzi labwino, pewani zakudya zotsatirazi kapena muzipewa zonse:

• Zakumwa zotsekemera: Soda, madzi azipatso, tiyi wotsekemera, lassi lokoma, zakumwa zamasewera
• Zakudya zowonjezera shuga: Maswiti, ayisikilimu, ma cookies, pudding mpunga, mitanda, makeke, yogurt wotsekemera, chimanga cha shuga wambiri, mabisiketi am'mimba
• Zokometsera: Jaggery, shuga, uchi, mkaka wokhazikika
• Msuzi wotsekemera: Mavalidwe a saladi ndi shuga wowonjezera, ketchup, msuzi wamphesa, zotsekemera zotsekemera
• Zakudya zamafuta kwambiri: Zakudya zachangu monga a McDonald's, mafrench fries, tchipisi, zakudya zokazinga, bhujia
• Mbewu zoyengedwa: Zinthu monga mkate woyera, pasitala yoyera, mabisiketi
• Mafuta a Trans: Margarine, vanaspati, chakudya chofulumira, zakudya zopangidwa kwambiri
• Mafuta oyeretsedwa: Mafuta a Canola, mafuta a soya, mafuta a chimanga, mafuta odzozedwa

Ngakhale zili bwino kwambiri kusangalala ndikumwa kwakanthawi, kuchepetsa zakudya ndi zakumwa zomwe zatchulidwa pamwambapa ndibwino kuti mukhale ndi thanzi labwino.

Kupewa zakumwa zotsekemera, chakudya chofulumira, zinthu zokazinga ndi zinthu zowonjezera shuga zitha kukuthandizani kuti muchepetse thupi ndikukhala athanzi.

Menyu Yoyenera yaku India Yoyeserera Sabata Limodzi

Pansipa pali mndandanda wazitsanzo zabwino zaku India zomwe zimayang'ana chakudya chatsopano, chopatsa thanzi.

Mutha kusintha malinga ndi zosowa zanu za kalori, zoletsa pazakudya komanso zomwe mumakonda pazakudya.

Lolemba

• Chakudya cham'mawa: Sambar ndi idli wofiirira wampunga
• Chakudya: Mbewu yambewu yonse ndi masamba osakanikirana a masamba
• Chakudya: Tofu curry ndi masamba osakaniza ndi saladi yatsopano ya sipinachi

Lachiwiri

• Chakudya cham'mawa: Chana dal zikondamoyo ndi masamba osakaniza ndi kapu yamkaka
• Chakudya: Chickpea curry ndi mpunga wofiirira
• Chakudya: Khichdi ndi mphukira saladi

Lachitatu

• Chakudya cham'mawa: Phala la sinamoni la Apple lopangidwa ndi mkaka komanso lodzaza ndi maamondi osakaniza
• Chakudya: Roti yambewu yonse ndi tofu ndi masamba osakaniza
• Chakudya: Palak paneer ndi mpunga wabulauni ndi masamba

Lachinayi

• Chakudya cham'mawa: Yogurt yokhala ndi zipatso zosenda ndi mbewu za mpendadzuwa
• Chakudya: Roti yodzaza ndi masamba subji
• Chakudya: Chana masala ndi mpunga wa basmati ndi saladi wobiriwira

Lachisanu

• Chakudya cham'mawa: Masamba a dalia ndi kapu ya mkaka
• Chakudya: Sambar yamasamba ndi mpunga wofiirira
• Chakudya: Tofu curry ndi mbatata ndi masamba osakaniza

Loweruka

• Chakudya cham'mawa: Ma parigas a Multigrain okhala ndi peyala komanso magawo a papaya
• Chakudya: Saladi yayikulu yokhala ndi rajma curry ndi quinoa
• Chakudya: Zikondamoyo za lentil ndi tofu tikka masala

Lamlungu

• Chakudya cham'mawa: Phala la Buckwheat lokhala ndi mango wodulidwa
• Chakudya: Msuzi wa masamba wokhala ndi roti yathunthu
• Chakudya: Masofu ophika Masala ndi masamba a curry

Madzi akumwa, seltzer kapena tiyi wosasakaniza ndi pakati pa chakudya zimakupatsani madzi osawonjezera ma calories.

Onetsetsani kuti mumadya ndiwo zamasamba zosadya nthawi iliyonse, komanso mafuta ndi mapuloteni.

Izi zidzakupangitsani kuti mukhale osangalala tsiku lonse ndikuchepetsa mwayi wodya mopitirira muyeso.

Dongosolo labwino la chakudya chamasamba liyenera kukhala ndi ndiwo zamasamba, zipatso, zomanga thupi zamasamba ndi mafuta athanzi.

Zosankha Zabwino Kwambiri

Kusintha zakudya zopatsa thanzi kwambiri ndizosankha zabwino zitha kukulitsa kuchepa thupi ndikuthandizani kuti muziyenda bwino.

Monga chakudya, zokhwasula-khwasula zopatsa thanzi ziyenera kuzungulira zatsopano, zosakaniza zonse.

Nayi malingaliro ena ochepetsa kuchepa:

• Mtedza wocheperako
• Zipatso zonunkhira ndi yogati wopanda shuga
• Chaat ya masamba
• Mphukira saladi
• Yokazinga dzungu mbewu
• Zipatso zodulidwa ndi mtedza kapena batala wa nati
• Nkhuku zokazinga (channa)
• Humus ndi masamba
• Saladi wa nyemba
• Mbuluuli yamchere
• Kefir yopanda shuga
• Kusakaniza kwapakhomo
• Fennel mbewu
• Zipatso zatsopano ndi tchizi
• Msuzi wofikira msuzi

Ngati mukulakalaka chotukuka chokoma kuti mukhale ndi tiyi wamadzulo, kusinthanitsa mchere wanu wachizolowezi wazipatso zatsopano, kungakhale kopusitsa.

Kuti mupeze mchere wina wathanzi, yogurt yopanda shuga ndi zipatso zophika ndi mtedza wokhathamira.

Posankha chotupitsa chakudya, sankhani zakudya zopatsa thanzi zomwe zili ndi shuga wochepa komanso zakudya zambiri. Masamba, zipatso, tchizi, mtedza, nyemba ndi yogati wopanda shuga zonse zimapanga zisankho zabwino kwambiri.

Njira Zanzeru Zochepetsera Kunenepa

Kupatula pakuyang'ana zakudya zatsopano, zathunthu, pali zosintha zina pamoyo wanu zomwe zingakuthandizeni kuti muchepetse thupi.

Kuphatikiza apo, kutsatira zizolowezi zotsatirazi zitha kukuthandizani kuti mukhale ndi thanzi labwino m'moyo wanu wonse.

Lonjezerani Ntchito

Kuti mupange zoperewera zama kalori zomwe zingakuthandizeni kuti muchepetse kunenepa, ndikofunikira kuti muwonjezere kuchuluka kwa ntchito tsiku lanu.

Pezani zochitika zomwe mumakonda, kaya ndi masewera kapena masewera olimbitsa thupi.

Ngakhale simukuchita masewera olimbitsa thupi, yesetsani kukulitsa masitepe omwe mumachita tsiku lililonse. Ndi njira yophweka yotentha ma calories ambiri ndikukhala oyenera.

Kuti muchepetse kunenepa, cholinga chanu chikhale masitepe 10,000 patsiku ndikukwaniritsa cholingacho pakapita nthawi.

Yesetsani Kudya Mwaluso

Anthu ambiri amadya mofulumira kapena amadya chakudya pamene akusokonezedwa.

M'malo mwake, onetsetsani kuti mukuyang'ana pa chakudya chanu ndipo samalani ndi njala ndi kukhuta.Ndi njira yabwino yolumikizirana ndi thupi lanu.

Kudya pang'onopang'ono kumathandizanso kuti muchepetse thupi powonjezera kukhuta ndikuchepetsa njala ().

Chizoloŵezi china chothandiza kuti musamadye kwambiri ndikudya kupewa pamaso pa TV kapena mukamasewera pa intaneti.

Pangani Zosankha Zanzeru

Kudya wathanzi kungakhale kovuta, choncho khalani ndi zolinga pasadakhale ndipo muzitsatira.

Izi zitha kukuthandizani kuti musunge dongosolo lanu, ngakhale mutakhala kuti mukuyesedwa kuti musankhe zakudya zopanda thanzi, monga mukamacheza ndi anzanu kapena abale.

Kukumbutsa wekha chifukwa chomwe umafunira kukhala wathanzi kumatha kukupangitsa kuti ukhale ndi mphamvu ndikukupangitsa kupanga zosankha mwanzeru pankhani yazakudya ndi moyo.

Kukhala wokangalika, kudya mosamala ndikukumbutsa zaumoyo wanu komanso thanzi lanu ndi zida zabwino kwambiri zomwe zingakuthandizeni kuti musayende bwino.

Mndandanda Wochepetsa Kunenepa Wogula

Kukhala ndi zosakaniza m'manja kukonzekera chakudya chopatsa thanzi komanso zokhwasula-khwasula kunyumba ndikofunikira kuti muchepetse thupi.

Chifukwa chake ikani firiji yanu ndi chakudya chanu chopatsa thanzi. Idzakulimbikitsani kuti muyese luso lanu lophika ndikuyesera maphikidwe atsopano.

Kafukufuku akuwonetsa kuti anthu omwe amaphika zakudya zambiri kunyumba amakhala ndi thanzi labwino, thanzi labwino komanso mafuta ochepa kuposa omwe amadya kunyumba pafupipafupi ().

Nazi zinthu zina zathanzi zomwe mungawonjezere pamndandanda wazogula:

• Zamasamba: Zamasamba, kolifulawa, zitsamba, kaloti, tsabola, adyo, biringanya
• Zipatso: Maapulo, strawberries, mango, papaya, nthochi, mphesa
• Achisanu zipatso: Masamba osakanikirana ndi zipatso zachisanu
• Mbewu: Oats, mapira, quinoa, mikate yonse yambewu, mpunga wabulauni
• Nyemba: Mphodza, nyemba, nyemba
• Mtedza: Maamondi, ma pistachios, ma cashews
• Mbewu: Mbeu za mpendadzuwa, mbewu za dzungu, njere zamaluwa
• Mkaka: Mkaka, yogurt wopanda shuga, kefir yopanda shuga, tchizi, curd
• Zokometsera: Mchere wamchere, tsabola, turmeric, ginger, paprika, sinamoni
• Masamba owuma: Mbatata, mbatata, parsnip, dzungu, chimanga
• Mapuloteni: Tofu, zopangira mkaka, nyemba, hummus
• Mafuta athanzi: Mafuta a maolivi, kokonati wopanda mchere, mafuta a kokonati, ghee, mafuta a sesame, peyala, batala
• Zakumwa: Tiyi wobiriwira, khofi, madzi owala, tiyi wa Darjeeling

Ganizirani zodzaza ngolo yanu ndi zakudya zatsopano. Izi nthawi zambiri zimakhala pafupi ndi malo ogulitsira.

Mashelufu omwe ali mkatikati mwa golosale nthawi zambiri amakhala ndi zakudya zopakidwa ndi zopangidwa, zomwe muyenera kudya pang'ono.

Gulani mbewu, mtedza ndi mbewu zochulukirapo kuti musunge ndalama ndikusungira zinthu zomwe mumagwiritsa ntchito pafupipafupi.

Kuphatikiza apo, khalani pantchito ndikupewa zakudya zokopa polemba mndandanda wazogula ndikugula zokha zomwe mudalemba pasadakhale.

Kuphika zakudya zambiri kunyumba kumakuthandizani kuti musunge ndalama ndikuyesera kukhitchini. Zingatithandizenso kuchepa thupi. Kuti muyambe, pangani mndandanda wazogulitsira wodzazidwa ndi zinthu zatsopano, zopatsa thanzi.

Mfundo Yofunika Kwambiri

Kutsata zakudya zaku India zamasamba osadya nyama ndi njira yabwino yochepetsera thupi.

Ikuthandizani kuti muchepetse zakudya zopatsa shuga ndi zakumwa, kudya masamba ambiri ndikuwonjezera kuchuluka kwa mapuloteni. Onjezerani masewera olimbitsa thupi pafupipafupi kuti mukhale ndi thanzi labwino komanso kuti muchepetse thupi.

Kuphatikiza chakudya chimodzi kapena ziwiri kapena kusintha kwamachitidwe omwe atchulidwa pamwambapa kungakuthandizeni kukhala wathanzi komanso wosangalala.