Iyo Yakanakisa Indian Kudya Chirongwa cheKurema Kurasikirwa

Zvemukati

• A Hutano Netsika Indian Kudya
• Nei Uchifanira Kudya chirimwa-Kubva kuIndia Kudya?
• Ndeapi Mapoka Ekudya Ainosanganisira?
• Zvikafu zvine hutano Kudya
• Zvekudya
• Chii Chokunwa
• Chikafu chisina hutano chaunofanira Kudzivisa
• Ane Hutano Indian Sampu Menyu yeIwe Svondo
• Muvhuro
• Chipiri
• Chitatu
• China
• Chishanu
• Mugovera
• Svondo
• Hutano Snack Sarudzo
• Nzira Dzakanaka Dzokuderedza Kurema
• Wedzera Chiitiko
• Dzidzira Kufunga Kudya
• Ita Smart Sarudzo
• Kuonda Kupera Shamwari Yekutenga Chinyorwa
• Icho Chinokosha

Chikafu cheIndia chinozivikanwa nezvinonhuwira zvine mutsindo, miriwo mitsva uye zvakasiyana siyana zvevapfumi.

Kunyangwe chikafu uye zvaunofarira zvichisiyana muIndia, vanhu vazhinji vanotevera chinonyanya kudyiwa-chinodyiwa chikafu. Vanosvika makumi masere muzana evaIndia vanoita zvechiHindu, chinamato chinosimudzira chikafu chemidziyo kana lacto-yemidziyo.

Kudya kwechinyakare kweIndia kunosimbisa kudya kwakanyanya kwezvikafu zvemiti semuriwo, nyemba nemichero, pamwe nekudyiwa kwenyama.

Nekudaro, kufutisa iri nyaya iri kuwedzera muvanhu veIndia. Nekuwedzera kwekuwanikwa kwezvikafu zvakagadziriswa, India yakaona kuwedzera kwekufutisa uye kufutisa zvine hukama nezvirwere zvisingaperi senge chirwere chemwoyo uye chirwere cheshuga (,).

Ichi chinyorwa chinotsanangura maitiro ekutevedzera ane hutano maIndia chikafu anogona kusimudzira uremu. Inosanganisira mazano nezvekuti ndezvipi zvekudya uye zvekudzivirira uye nemuenzaniso wekuenzanisira kwevhiki imwe chete.

A Hutano Netsika Indian Kudya

Chinyakare chirimwa-chakavakirwa chikafu cheIndia chinotarisa pane zvitsva, zvigadzirwa zvese - chikafu chakanakisa kusimudzira hutano hwakakwana.

Nei Uchifanira Kudya chirimwa-Kubva kuIndia Kudya?

Kudya kwekudyara-kwakasimwa kwakabatana neakawanda mabhenefiti ehutano, kusanganisira njodzi yakaderera yechirwere chemwoyo, chirwere cheshuga uye mamwe magomarara senge kenza yemazamu nekoloni (,,).

Pamusoro pezvo, chikafu cheIndia, kunyanya, chakabatanidzwa nenjodzi yakadzikira yechirwere cheAlzheimer. Vatsvagiri vanotenda kuti izvi zvinokonzerwa nekuderera kwenyama uye kusimbisa pamiriwo nemichero ().

Kuteedzera zvine hutano zvinomera-zvinobva kuIndia chikafu zvinogona kwete kungobatsira kudzikisa njodzi yechirwere chisingaperi, asi zvinogona zvakare kukurudzira kuonda.

Ndeapi Mapoka Ekudya Ainosanganisira?

Kudya kweIndia kwakapfuma muzvikafu zvinovaka muviri senge zviyo, nyemba, mafuta ane hutano, miriwo, mukaka nemichero.

Kudya kwevanhu vazhinji veIndia kwakakanganiswa zvakanyanya nechitendero, kunyanya chiHindu. Chitendero chechiHindu chinodzidzisa kusaita zvechisimba uye kuti zvinhu zvese zvipenyu zvinofanirwa kukosheswa zvakaenzana.

Ndokusaka chikafu chinodya miriwo-yemiriwo chiri kukurudzirwa, uye kudya nyama, huku, hove nemazai zvinoodzwa moyo. Lacto-vezvinomera vanoita, zvisinei, vanodya zvigadzirwa zvemukaka.

Kudya kwakanaka kwea lacto-vegetarian kunofanirwa kutarisa tsanga, nyemba, mukaka, miriwo, michero uye mafuta ane hutano senge mafuta ekokonati.

Zvinonhuwira zvakaita seturmeric, fenugreek, coriander, ginger nekumini zviri kumberi kwezvikafu zvechinyakare, zvichiwedzera kuravira kwakapfuma uye mabhenefiti ane simba ezvekudya.

Turmeric, imwe yeanonhuwirira anozivikanwa anoshandiswa muIndia, inopembererwa nekuda kwayo inorwisa-kupisa, antibacterial uye anticancer zvivakwa ().

Komponi mu turmeric inonzi curcumin yakawanikwa ichirwisa kuzvimba mumuviri, kuvandudza mashandiro ehuropi uye kudzikisira njodzi dzechirwere chemwoyo (,,).

Kudya kweIndia kune hutano kunotarisa marongedzo e-lacto-vegetarian uye inosimbisa zviyo, nyemba, miriwo, michero, mafuta ane hutano, mukaka uye nezvinonhuwira

Zvikafu zvine hutano Kudya

Kune zvakawanda zvinonaka zvekudya uye zvinwiwa zvekusarudza kubva paunenge uchitevera chikafu chea lacto-miriwo wekureruka uremu.

Zvekudya

Edza kusanganisa zvinotevera zvinoshandiswa muchirongwa chako chezuva nezuva chekudya:

• Muriwo: Madomasi, sipinashi, biringanya, masardard miriwo, okra, hanyanisi, mhezi inovava, cauliflower, howa, kabichi uye nezvimwe
• Zvibereko: Kusanganisira mango, papaya, pomegranate, gwavha, maranjisi, tamarind, lychee, maapuro, vise, mapere, plums, mabhanana
• Nuts uye mbeu: Cashews, maarumondi, nzungu, mapistachios, mhodzi dzemanhanga, mhodzi dzesame, mhodzi yemavise uye nezvimwe
• Mbesa: Mung bhinzi, nyemba dzemaziso matema, bhinzi yeitsvo, nyemba, nyemba uye nhokwe
• Midzi uye tubers: Mbatatisi, karoti, mbatatisi, matipi, yams
• Mbeu dzese: Mupunga weBrown, basmati mupunga, mapira, buckwheat, quinoa, bhari, chibage, chingwa chezviyo chakazara, amaranth, mhunga
• Dairy: Cheese, yogati, mukaka, kefir, ghee
• Mishonga uye zvinonhuwira: Garlic, ginger, cardamom, kumini, coriander, garam masala, paprika, turmeric, nhema mhiripiri, fenugreek, basil uye nezvimwe
• Mafuta ane hutano: Mukaka wekokonati, mukaka wakazara-mafuta, avocado, kokonati mafuta, mafuta emasitadhi, mafuta omuorivhi, nzungu mafuta, sesame mafuta, ghee
• Mapuroteni zvinyorwa: Tofu, nyemba, mukaka, nzungu uye mhodzi

Kudya uye zvekudya zvekudya zvinofanirwa kutarisa pane zvitsva, zvekudya zvese zvakasanganiswa nemishonga uye nezvinonhuwira.

Pamusoro pezvo, kuwedzera isiri-starchy miriwo yakaita semuriwo, mapuropeti kana madomasi kuzvikafu zvako zvinopa kukudzwa kwefibre iyo inogona kukubatsira kuti unzwe kugutsikana kwenguva yakareba mushure mekudya.

Chii Chokunwa

Nzira iri nyore yekudzora pane yakawandisa macalorie uye shuga ndeyekudzivirira shuga-zvinotapira zvinwiwa uye majusi. Idzi zvinwiwa zvinogona kukwirira mune ese macalorie neshuga, izvo zvinokanganisa kukanganisa kuonda.

Hutano zvokunwa sarudzo zvinosanganisira:

• Mvura
• Mvura inopenya
• Tea isina kuviriswa inosanganisira maDarjeeling, Assam uye maNilgiri tii

Kudya kwakanaka kweIndia kunofanirwa kutarisa pazvinhu zvitsva senge miriwo, michero, tubers, bhinzi, zviyo zvese, mafuta ane hutano uye zvinwiwa zvisina kutapira.

Chikafu chisina hutano chaunofanira Kudzivisa

Kusarudza zvekudya uye zvinwiwa zvakanyatsogadziriswa, zvakatakurwa neshuga kana yakakwira macalorie zvinogona kukanganisa huremu hwako hwekurasikirwa.

Hazvisi chete zvinhu zvakaita seswiti, chikafu chakakangwa uye soda hazvina kukodzera kuonda - hazvina kunaka kune hutano hwese.

Kudya zvakanyanya zvakagadziriswa chikafu uye zvigadzirwa zvakaremerwa nezvinotapira zvinogona kuwedzera njodzi yezvirwere zvisingaperi.

Semuenzaniso, kunwa shuga-zvinotapira zvinwiwa zvakaita sesoda, chibereko chibhakera nemajusi zuva rega rega zvakabatana neyakawedzera njodzi yeshuga, kufutisa uye chirwere chemwoyo ().

Uyezve, kudya chikafu chisina hutano kunogona kukuomesera iwe kurasikirwa nemafuta uye nekuchengetedza huremu hune hutano.

Kuti uve nehutano hwakanaka, deredza zvikafu zvinotevera kana kuti zvidzivise zvachose:

• Zvinwiwa zvinotapira: Soda, muto wemichero, inotapira tii, inotapira lassi, zvinwiwa zvemitambo
• Yakakwirira-shuga chikafu: Candy, ice cream, makuki, mupunga pudding, mafekeji, makeke, inotapira yogati, zviyo zvine shuga yakawanda, mabhisikiti ekugaya
• Zvinotapira: Jaggery, shuga, uchi, mukaka wakanyoroveswa
• Sauce inotapira: Saladi yekupfeka neshuga yakawedzerwa, ketchup, barbecue muto, zvinotapira makheri
• Zvikafu zvine mafuta mazhinji: Chikafu chinokurumidza saMcDonald's, french fries, machipisi, chikafu chakakangwa, bhujia
• Yakanatswa tsanga: Zvigadzirwa zvinosanganisira chena chingwa, chena pasta, mabhisikiti
• Trans mafuta: Margarine, vanaspati, chikafu chinokurumidza, chikafu chakagadziriswa zvakanyanya
• Mafuta akacheneswa: Mafuta eCanola, oiri yemafuta, mafuta echibage, mafuta akabatwa

Kunyangwe zviri zvakakwana kuti unakirwe nekurapwa pano neapo, kudzora chikafu nezvinwiwa zvakanyorwa pamusoro apa kwakanakira hutano hwese.

Kudzivirira zvinwiwa zvinotapira, chikafu chinokurumidza, zvinhu zvakakangwa uye zvigadzirwa zvine shuga yakawanda yakawedzerwa zvinogona kukubatsira kuti uremerwe huremu uye uwane hutano.

Ane Hutano Indian Sampu Menyu yeIwe Svondo

Pazasi pane hutano-hwesvondo vhiki reIndia sampuro yemenyu inotarisa pane chitsva, chikafu chinovaka muviri.

Iwe unogona kuzvigadzirisa zvinoenderana neyako macalorie zvinodiwa, zvekudya zvinorambidzwa uye zvekudya zvaunofarira.

Muvhuro

• Kudya kwemangwanani: Sambar ine brown mupunga idli
• Kwekudya kwemasikati: Yese-yezviyo roti ine yakasanganiswa-yemuriwo curry
• Kudya kwemanheru: Tofu curry nemiriwo yakavhenganiswa uye mutsva sipinashi saladhi

Chipiri

• Kudya kwemangwanani: Chana dal mapancake ane miriwo yakasanganiswa negirazi remukaka
• Kwekudya kwemasikati: Chickpea curry ine brown mupunga
• Kudya kwemanheru: Khichdi ine nhungirwa saradhi

Chitatu

• Kudya kwemangwanani: Apple sinamoni porridge rakagadzirwa nemukaka uye rakapetwa nemaamondi akachekwa
• Kwekudya kwemasikati: Yese-yezviyo roti ne tofu uye yakavhenganiswa miriwo
• Kudya kwemanheru: Palak paneer ine brown mupunga nemiriwo

China

• Kudya kwemangwanani: Yogurt nemichero yakachekwa uye mbeu yezuva
• Kwekudya kwemasikati: Yese-yezviyo roti nemuriwo subji
• Kudya kwemanheru: Chana masala nesmati mupunga uye girini saradhi

Chishanu

• Kudya kwemangwanani: Muriwo dalia uye girazi remukaka
• Kwekudya kwemasikati: Semuri yemuriwo nemupunga wakasviba
• Kudya kwemanheru: Tofu curry ne mbatatisi uye miriwo yakasanganiswa

Mugovera

• Kudya kwemangwanani: Multigrain parathas ine avocado uye yakatemwa papaya
• Kwekudya kwemasikati: Yakakura saradhi ine rajma curry uye quinoa
• Kudya kwemanheru: Lentil pancakes ne tofu tikka masala

Svondo

• Kudya kwemangwanani: Buckwheat porridge ine mango wakachekwa
• Kwekudya kwemasikati: Vegetable soup ine yakazara-zviyo roti
• Kudya kwemanheru: Masala-yakabikwa tofu nemuriwo curry

Imvura yekunwa, seltzer kana tii isina kutapira pamwe nepakati pekudya zvinokuchengetedza mvura pasina kuwedzera mamwe macalorie.

Ita shuwa yekudya yakawanda isina-starchy miriwo pakudya kwese, pamwe nemanyuko emafuta ane hutano uye mapuroteni.

Izvi zvinokuchengetedza iwe kunzwa uchizara mukati mezuva rese uye kudzikisira mikana yekunyanyisa.

Chirongwa chine hutano cheLakto-vegetarian chikafu chinofanirwa kuve chakapfuma mumiriwo, michero, mapuroteni ezvirimwa uye mafuta ane hutano.

Hutano Snack Sarudzo

Kutsiva yakakwira-koriori, mashuga zvekudya zvekudya zvine hutano sarudzo zvinogona kukurudzira kuonda uye kubatsira kuti urambe uri munzira kune yako uremu zvinangwa.

Kufanana nekudya, zvekudya zvinovaka muviri zvinofanirwa kutenderera patsva, zvigadzirwa zvese.

Heano mamwe ehuremu hushamwari hushamwari mazano ekudyira

• Zvidiki zvidiki nzungu
• Muchero wakachekwa ne yoghurt isina kugadzirwa
• Chaat yemuriwo
• Nhungirwa saradhi
• Mbeu dzemanhanga dzakakangwa
• Muchero wakatemwa nenzungu kana nati bota
• Chickpeas yakakangwa (channa)
• Hummus nemiriwo
• Bhinzi saladhi
• Munyu popcorn
• Kefir isina kuvharwa
• Homemade trail musanganiswa
• Mbeu dzeFennel
• Chibereko chitsva nechizi
• Broth-based yemuriwo muto

Kana iwe uchishuvira chikafu chinotapira kuti uve nacho netii yemanheru, uchichinjisa dhizeti yako yenguva dzose yemichero, yakachekwa michero inogona kuita hunyengeri.

Kune imwe sarudzo yakasvinwa ine hutano, yepamusoro yogati isina kugadzirwa nemichero yakabikwa uye nzungu dzakabikwa dzemubatanidzwa unogutsa.

Paunosarudza tudyo, sarudza sarudzo inovaka muviri ine shuga shoma uye ine michero yakawanda. Muriwo, michero, chizi, nzungu, mbeu uye isina kugadzirwa yogati zvese zvinoita sarudzo dzakanaka.

Nzira Dzakanaka Dzokuderedza Kurema

Kunze kwekutarisa pane nyowani, zvekudya zvese, kune mamwe mararamire shanduko ayo anogona kukubatsira iwe kurasikirwa uremu.

Uyezve, kutora tsika dzinotevera dzinogona kukubatsira kuti urambe uine huremu hune hutano pane hwako hupenyu.

Wedzera Chiitiko

Kuti ugadzire kushomeka kwekoriori kuchakubatsira iwe kurasikirwa nehuremu, zvakakosha kuti uwedzere huwandu hwezviitiko muzuva rako.

Tsvaga chiitiko chaunofarira, angave ari mutambo kana kushanda kunze kunzvimbo yekurovedza muviri.

Kunyangwe iwe ukasaita maekisesaizi nenzira, edza kuwedzera huwandu hwenhanho dzaunotora zuva rega rega. Iyo nzira yakapusa yekupisa akawanda macalorie uye uwane kukwana.

Kuti uderedze uremu, vavarira chinangwa chematanho zviuru gumi pazuva uye shandira kune icho chinangwa nekufamba kwenguva.

Dzidzira Kufunga Kudya

Vanhu vazhinji vanodya vachimhanya kana kudya chikafu pavanenge vakavhiringidzika.

Panzvimbo iyoyo, ita poindi yekutarisa pane zvako zvekudya uye uteerere kune nzara uye kuguta.Iyo inzira yakanaka yekuwana yakawanda kuenderana nemuviri wako.

Kudya zvishoma zvishoma kunogona zvakare kukurudzira kuonda nekuwedzera kunzwa kwekuzara uye kudzikira kwenzara ().

Imwe tsika inobatsira kudzora kudya kwako ndeyekudzivirira kudya pamberi peterevhizheni kana paunenge uchitsvaga pawebhu.

Ita Smart Sarudzo

Kudya zvine hutano kunogona kunetsa, saka gadza zvinangwa pamberi penguva uye unamatire pazviri.

Izvi zvinogona kukubatsira iwe kuchengetedza chirongwa chako, kunyangwe iwe uchinge uchinzwa kuyedzwa kuita chisina hutano chikafu chekudya, senge paunenge uchiwadzana neshamwari kana mhuri.

Kuzviyeuchidza iwe kuti nei uchida kuva noutano pakutanga kunogona kuita kuti unzwe kugoneswa uye zvinokutungamira kuita sarudzo dzakangwara dzekudya uye mararamiro.

Kunyanya kushingaira, kudzidzira kufunga kudya uye kuzviyeuchidza iwe nezve hutano hwako uye hutano zvinangwa zvishandiso zvakanaka zvinogona kukubatsira kuti urambe uri munzira.

Kuonda Kupera Shamwari Yekutenga Chinyorwa

Kuva nezvigadzirwa paruoko kugadzirira chikafu chinovaka muviri uye zvinwiwa kumba kwakakosha kuti uremu.

Saka isa firiji yako uye pani nechikafu chine hutano. Izvo zvinokukurudzira iwe kuyedza kunze kwako hunyanzvi hwekubika uye edza matsva mabikirwo.

Kutsvagurudza kunoratidza kuti vanhu vanobika kudya kwakawanda kumba vane mukana wekuti vave nehutano hwakazara hwekudya, huremu hune hutano uye mashoma mafuta emuviri pane avo vanodya kudya pamba zvisingawanzo ().

Heano zvimwe zvinhu zvine hutano zvekuwedzera pane yako yekutenga zvinyorwa:

• Muriwo: Greens, cauliflower, herbs, karoti, mhiripiri, gariki, biringanya
• Zvibereko: Maapuro, mastrawberry, mango, papaya, bhanana, mazambiringa
• Frozen zvibereko: Yakasanganiswa miriwo uye michero yakaomeswa
• Zviyo: Oats, mapfunde, quinoa, chingwa chezviyo chakazara, mupunga wakasviba
• Mbesa: Nyemba, nyemba, bhinzi
• Nuts: Maamondi, pistachios, mashewu
• Mbeu: Mbeu dzeSunflower, mhodzi dzemanhanga, mhodzi yelotus
• Dairy: Mukaka, isina kugadzirwa yogati, kefir isina kutapira, machizi, curd
• Condiments: Gungwa munyu, mhiripiri, turmeric, ginger, paprika, sinamoni
• Starchy miriwo: Mbatatisi, mbatatisi, parsnip, manhanga, chibage
• Mapuroteni: Tofu, zvigadzirwa zvemukaka, nyemba, hummus
• Mafuta ane hutano: Maorivhi, coconut isina unsweed, coconut mafuta, ghee, sesame mafuta, avocado, nzungu ruomba
• Zvinwiwa: Green tii, kofi, inopenya mvura, Darjeeling tii

Tarisa pakuzadza ngoro yako nezvitsva zvekudya. Izvi zvinowanzo chengeterwa kutenderera mukombero wechitoro.

Masherufu ari pakati pechitoro anowanzo imba zvakapakirwa uye zvakagadziriswa chikafu, icho chaunofanirwa kuchengeta kushoma mukudya kwako.

Tenga zviyo, nzungu nembeu muhuwandu kuti uchengetedze mari uye uchengetedze pazvinhu zvakakosha zvaunoshandisa nguva dzose.

Pamusoro pezvo, gara pabasa uye usiyane nechikafu chinoyedza nekugadzira rondedzero yekutenga nekutenga chete izvo zvinhu zvawanyora pamberi penguva.

Kubika kwakawanda kudya kumba kunokutendera iwe kuchengetedza mari uye kuyedza mukicheni. Zvinogona kutokubatsira kuti uderedze huremu. Kutanga, gadzira rondedzero yekutenga izere nezvinhu zvitsva, zvinovaka muviri.

Icho Chinokosha

Kuteedzera lacto-zvinomera veIndia chikafu inzira huru yekudzora huremu.

Izvo zvinokubatsira iwe kudzikisa pane zvine shuga zvekudya uye zvinwiwa, idya mimwe miriwo uye wedzera yako protein yekudya. Wedzera kugara uchirovedza muviri kune yako regimen kuti uwedzere hutano hwako uye kurasikirwa uremu zvakanyanya.

Kubatanidza kunyange chimwe chete kana zviviri zvechikafu kana shanduko yemararamiro akanyorwa pamusoro apa kuita kwako kunogona kukubatsira kuti uve noutano uye ufare.